The Health Conscious Cook Book: An Easy Guide to Healthy Cooking and Conscious Eating

Transcription

1 The Health Conscious Cook Book: An Easy Guide to Healthy Cooking and Conscious Eating PREPARED BY: J. EDWARDS, S. MOHAMMED, W. MOOTOO, S. RAGBIR, A. RAHAMAN, A. SINGH, V. SINGH

2 Table of Contents Introduction 4 List of Abbreviations 5 Breakfast Meals Green Fritters 7 Ready-To-Go Oats! 8 Cereal Sundae 9 Morning Pizza 10 Spanish Omelet 11 Main Courses Curry Tuna Salad 13 Chicken Nuggets 14 Cream of Onion Soup 16 Pasta with Broccoli and Sweet Peppers 17 Tilapia Parmesan 18 Black Eyed Peas Pelau 20 Side Dishes Homemade French Fries 22 Microwave Baked Potatoes 23 Potatoes with Peas 24 Mixed Veggies 25 Snacks Strawberry Delight 27

3 Fruit Salad 28 Egg Free Cookies 29 Brownie in a Mug 30 Beverages Strawberry Surprise Smoothie 32 Berry Banana Smoothie 33 Boost er Up Smoothie 34 Flu Fighter Juice 35 Orange You Glad You Tried This Smoothie 35 Conclusion 36

4 Introduction In 2013, FAO ranked Trinidad and Tobago as the fifth fattest nation in the world. In light of the recent WHO-FAO: Second International Conference on Nutrition, we have created this cookbook in an attempt to reinforce the overall purpose of the conference; to promote an overall healthier lifestyle primarily through diet. This book contains a number of quick, healthy and easy to make recipes which can be utilized by many different groups of individuals, from university students who may not have a great deal of time to prepare meals to the working class who may be looking for an alternative, healthy diet. Virtually containing a meal for any time of day, we hope this book may act as a catalyst in the pursuit of a long and healthy life. 4

5 List of Abbreviations The following is a list of abbreviations of measurements commonly used in the recipes contained in this book: Tbsp. Oz. Tsp. Lb. L. F tablespoon ounce teaspoon pound liter Fahrenheit 5

6 Breakfast Meals They say breakfast is the most important meal of the day, so here are some fun and heathy ways to start off your day 6

7 Green Fritters 3 medium eggs 85g broccoli florets, finely chopped small pack parsley, roughly chopped 1 tbsp. gluten-free flour or rice flour 1 tbsp. canola oil, for frying Broccoli is a rich source of Vitamin A (in the form of beta carotene), vitamin K and vitamin D. It is also a source of dietary fiber. 1. Beat the eggs in a bowl, add the broccoli, and most of the parsley, and mix together 2. Add the flour, mix again and season 3. Heat the oil in a non-stick frying pan 4. Pour a large serving spoon of the mixture in the pan, then add 2 more spoonful s so you have 3 fritters 5. Leave for 3-4 minutes on a medium heat until golden brown on one side and solid enough to flip over, then flip over and leave until golden on the other side 6. Serve and enjoy 7

8 Ready-To-Go Oats! ½ cup milk ½ mashed banana ¼ cup chopped nuts 1/3 cup rolled oats Cinnamon (optional) 1. The night before, combine ½ cup milk, 1/3 cup rolled oats, ½ a banana (mashed), ¼ cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container 2. By morning, the oats will be ready before you are! *Can be heated in the microwave for 1-2 minutes to enjoy warm 8

9 Cereal Sundae 1 ½ cup bran flakes 8 oz. low-fat milk ¼ cup nuts/ fresh dried fruit (optional) 1. Add bran flakes to a bowl with 8 ounces of low-fat milk 2. Add nuts/ fresh dried fruits can be added to increase your fiber and vitamin intake 3. Serve and enjoy * Milk can be substituted with fat-free yogurt to make the meal portable 9

10 Morning Pizza 2 slices whole wheat bread Vegetable cheese 2 small tomatoes 1 tsp olive oil Sea Salt (to taste) Pepper (to taste) Whole wheat bread is not only a good source of fiber but low in saturated fats and cholesterol. 1. Take 2 slices of crusty whole wheat bread 2. Spread vegetable cheese and add tomatoes 3. Finish with 1 teaspoon of olive oil and salt and pepper to taste 4. Serve and enjoy 10

11 Spanish Omelet 3 medium potatoes 3 eggs 1 onion 5 tbsp. olive oil Sea salt (to taste) Sea salt is a natural and healthier alternative to regular, iodized salt. It naturally helps to build a strong immune system, reduced high cholesterol levels and reduce the need for insulin by helping to maintain proper sugar levels in the body. 1. Wash, scrub and peel the potatoes, then chop into thin slices 2. Peel and chop the onion 3. Heat 3 tbsp. of the oil in a frying pan and fry the potatoes on a low flame 4. After turning the potatoes, add the onion and salt, stirring occasionally until golden brown and tender 5. Beat the eggs in a deep bowl 6. Add the fried potatoes and onions to the eggs and mix well 7. Heat the remaining oil in a frying pan and pour the mixture into the pan when the oil is warm, keep the flame on high to cook the egg 8. Reduce the flame to a minimum, carefully shake the pan to keep the omelet from sticking 9. Turn the omelet over so it becomes golden brown on both sides 10.Serve and enjoy *For added flavor, include any of your favourite ingredients such as bell peppers, tomatoes, etc. 11

12 Main Courses Whether it s lunch or dinner, these quick, healthy recipes are sure to please 12

13 Curry Tuna Salad 1 tsp dried onion 1 tbsp. lemon juice 2 cans (6 ½ oz. each) water packed tuna, drained 1 can (8 oz.) sliced, water chestnuts, drained ¼ cup reduced calorie mayonnaise 2 tsp soy sauce 1 tsp curry Lettuce Tuna contains an abundance of vitamins and minerals, such as vitamin B12, vitamin D, vitamin K, niacin and phosphorus. Additionally, tuna is a rich source of protein but very low in saturated fats. 1. Mix onion with lemon juice 2. Mix tuna and water chestnuts 3. Make dressing with mayonnaise, onion, lemon juice, soy sauce and curry 4. Mix dressing with tuna and chestnuts 5. Serve on a bed of lettuce and enjoy 13

14 Chicken Nuggets 1 lb. boneless, skinless chicken breasts ½ cup Panko breadcrumbs (or recipe for homemade breadcrumbs) 3 eggs Sea Salt (to taste) Black pepper (to taste) 1. Crack 3 eggs into a bowl and beat well 2. Cut chicken breasts into smaller nugget-sized pieces 3. Season chicken breasts with salt and black pepper 4. Dip nugget-sized pieces of chicken breast into the eggs 5. Coat chicken nuggets in breadcrumbs Microwave Method: Spray a non-stick coating on a baking dish and arrange pieces so that they are not touching. Cover with wax paper. Cook on high for 6-8 minutes or until chicken is tender, flipping chicken twice during cooking time. Serve and enjoy 14

15 Conventional Oven: Preheat oven to 425⁰F Spray a baking sheet with a non-stick coating and arrange pieces so that they are not touching. Bake for minutes or until golden brown. Serve and enjoy 15

16 Cream of Onion Soup 1 lb. of onions 3 tbsp. tomato sauce 1 L of water 3 tbsp. olive oil Sea salt (to taste) Onions are not only high in vitamin C and a good source of fiber but are also cholesterol, sodium and fat free. 1. Peel and chop onion 2. Heat water in a pot 3. Once water is boiling, add onions, salt and oil, and boil for 15 minutes 4. Blend water and onion in a blender 5. Add tomato sauce and boil for an additional 5 minutes 6. Serve hot and enjoy 16

17 Pasta with Broccoli and Sweet Peppers 300g of whole wheat pasta (e.g. Penne pasta, spaghetti, bowties) 3 tbsp. olive oil 3 cloves of garlic 2 red sweet peppers 2 ½ cups broccoli florets 1 tsp paprika Sea salt (to taste) Black pepper (to taste) Sweet peppers are low in saturated fat, cholesterol and sodium. They are also a good source of vitamins such as vitamin A, vitamin B6, vitamin C and vitamin K. 1. Cook pasta according to directions on the package, drain and set aside 2. Dice the 3 cloves of garlic 3. Cut sweet peppers in half, remove the seeds, then thinly slice 4. Heat oil in a large pan 5. Add garlic and sweet peppers to pan and sauté for about 1 minute 6. Chop broccoli and add to the pan, then sauté for an additional 5 minutes 7. Remove pan from heat and add the sautéed ingredients to the cooked pasta 8. Add salt, pepper and paprika and toss to mix well, then serve and enjoy 17

18 Tilapia Parmesan 1-2 tbsp. coconut oil 4 tilapia fillets ½ cup Panko breadcrumbs ¼ cup whole wheat flour 2 eggs ¼ cup + 2 tbsp. low-fat Parmesan cheese ½ tsp sea salt ½ tsp black pepper 1 tsp garlic powder 1 cup marinara sauce ½ cup shredded low-fat mozzarella cheese Tilapia is a fish that is not only a very good source of protein but also niacin, phosphorus and vitamin B 12. It is also low in sodium. 1. Heat coconut oil in a large pan over medium heat 2. In a shallow dish, combine breadcrumbs, flour, ¼ cup parmesan cheese, salt, pepper and garlic powder 3. In a bowl, beat 2 eggs 4. Dip the fillets into egg mixture, then coat both sides in the breadcrumb mixture and set the coated fillet on a plate 5. Repeat with the remaining fillets 6. Place all the fillets into the pan and cook on each side for 3-5 minutes or until golden brown 18

19 7. Spoon 2-3 tbsp. of marinara sauce on top of each of the cooked fish and top with the remaining parmesan and mozzarella cheese 8. Remove from heat and cover with a lid to melt the cheese 9. Serve and enjoy *Can be served with your favourite sides such as pasta, rice, potatoes, etc. 19

20 Black Eyed Peas Pelau 1 lb. black eyed peas (soaked overnight) 2 ½ cups brown rice 1 ½ lbs. seasoned chicken breasts 2 tsp brown sugar 2 tsp olive oil 1 celery stalk 1 carrot Sea salt (to taste) 2 pimento peppers 3 tsp powdered coconut milk Water Black eyed peas have a high fiber content and therefore are digested slowly, and keep you feeling full longer. 1. Boil the soaked peas for minutes, remove from heat and set aside 2. Heat oil in a pot and add sugar 3. When the sugar begins to bubble and turns golden brown, add chicken 4. Stir to coat evenly, cook for 5 minutes 5. Chop celery, carrot and pimento peppers 6. Add peas, rice, celery, carrot, pimentos and salt to pot and stir 7. Add coconut milk and 2 cups of water to pot 8. Simmer over a low flame, stirring occasionally, until rice is cooked (water may be added if necessary until rice is cooked thoroughly) then serve and enjoy. 20

21 Side Dishes No meal is complete without the perfect side, try some of these simple crowd pleasers 21

22 4 medium potatoes 1 tbsp. olive oil or canola oil Sea Salt (optional) Black pepper (optional) Homemade French Fries 1. Preheat oven to 475⁰F 2. Scrub potatoes but do not peel 3. Cut potatoes into ½ inch slices or strips 4. Spray baking sheet with a non-stick cooking spray, arrange potatoes in a single layer 5. Bake for 30 minutes or until golden brown, turning every 10 minutes 6. Sprinkle with salt and black pepper, then serve and enjoy 22

23 4 medium potatoes Microwave Baked Potatoes 1. Scrub potatoes 2. Using a fork, prick each potato 3-4 times 3. Arrange potatoes in a circle on a paper towel in the microwave, at least 1 inch apart 4. Cook on high for minutes, turning over and rotating halfway through cooking time 5. Wrap in a towel and let stand 5-10 minutes to complete cooking, then serve and enjoy 23

24 Potato with Peas 3 medium potatoes 2 ¼ cups of peas 2 onions 2 cloves of garlic 1 L unsalted, vegetable broth Parsley 5 tbsp. olive oil Sea salt 1. Scrub and peel the potatoes then cut into thin slices 2. Chop onions into halves then very thin slices 3. Chop the garlic 4. Chop the parsley 5. Heat the olive oil in a pot and sauté the onion and garlic 6. Add the potatoes and sauté for an additional 5 minutes 7. Add boiling vegetable broth until potatoes are covered 8. Add salt to taste 9. Boil for minutes, potatoes should be tender and with some broth 10.Add the peas and parsley, 10 minutes before turning off the heat 11.Serve and enjoy *Instead of sautéing the ingredients, they may be added raw to the boiling vegetable broth 24

25 Mixed Veggies 1 carrot, sliced in circle (about ¼ thick) 3 celery stalks, chopped diagonally 2 sweet peppers (red and green), cut into strips 1 tsp sea salt 1 tsp black pepper 1 small cabbage, roughly chopped into large pieces 1 small cauliflower, chopped 1 christophene, slice like carrot above 1 tbsp. corn starch 1 onion, sliced 2-3 tsp vegetable oil 1 tsp vegetable seasoning 1 tsp sugar 3 tbsp. water Carrots are a good source of Thiamin, Niacin, Vitamin B6, Folate and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K and Potassium. 1. Add cabbage, cauliflower, carrot and christophene to a pot of boiling water for about 7 minutes, then immediately rinse in cold water and drain 2. Heat oil in a pot 3. Add all vegetables, vegetable seasoning and cornstarch mixed with water and cook for about 1 minute, remove from heat, then serve and enjoy 25

26 Snacks Yes there s a healthy yet delicious way to satisfy your sweet tooth, but don t just take our word for it, try these yummy snacks and see for yourselves 26

27 Strawberry Delight 12 strawberries ½ cup shelled walnuts (or any type of nut) 2 tbsp. honey 1 tbsp. shelled sunflower seeds 1. Chop the nuts and grind the sunflower seeds 2. Wash the strawberries, remove the leaves and cut into halves 3. Combine strawberries with the sunflower seeds, honey and nuts 4. Serve cold and enjoy *To achieve a creamier snack, add low-fat plain or strawberry yogurt *Sunflower seeds can be substituted with pine nuts, pumpkin seeds or other nuts such as almonds or peanuts 27

28 Fruit Salad 2 pears 2 bananas 2 apples 2 oranges 2 peaches (optional) 4 slices of pineapple 6-8 strawberries 1. Squeeze the oranges and reserve the juice 2. Wash, peel and chop the remaining fruits 3. Place the chopped fruit into a large bowl and add orange juice 4. Serve cold and enjoy 28

29 12 oz. self-rising flour Egg Free Cookies 8 oz. soft margarine 8 oz. granulated sugar (slightly grind in a blender for smaller sugar particles) 2 oz. dark chocolate chips 1. Preheat oven to 180⁰F 2. In a large bowl, mix together the ingredients, using your hands to knead dough (the dough should not be crumbly, if so, add a little more margarine) 3. Take balls of dough and squeeze lightly to form circles, about 1 ½ cm thick 4. Place on a greased baking sheet 5. Bake for 15 minutes 6. Cool cookies, then serve and enjoy with a glass of skimmed milk *2 oz. of chocolate chips can be substituted using any of your favorite ingredients such as raisins, milk chocolate chips, nuts, etc. 29

30 Brownie in a Mug 2 tbsp. melted butter 2 tbsp. water ¼ tsp vanilla extract 1 pinch of salt 4 tbsp. granulated brown sugar 2 tbsp. unsweetened cocoa powder 4 tbsp. all-purpose flour Unsweetened cocoa powder contains iron, manganese, magnesium and zinc. The powder also provides a modest source of choline, a nutrient that aids in nerve communication within your brain. 1. Whisk together water, butter, vanilla extract and salt 2. Add cocoa powder and whisk well 3. Add sugar and whisk well 4. Add flour and whisk well 5. Pour into a 12 oz. microwaveable coffee mug, and microwave for about seconds (center should be slightly molten, be careful not to overcook) 6. Serve warm and enjoy 30

31 Beverages Trying to add more fruits to your diet? Well here s some of our favourite, quick and easy combinations you are sure to enjoy 31

32 Strawberry Surprise Smoothie 6-8 strawberries (approx. 1 cup) 1 apple 4 tbsp. of papaya Handful of grapes (optional) 4 oz. of orange juice Fresh, ripe papaya is one of the fruits with the highest vitamin C content. It is also an excellent source of Vitamin A and flavonoids such as β carotene. Papaya fruit is also rich in many essential B complex vitamins such as Folic acid, pyridoxine (vitamin B 6), riboflavin, and thiamin (vitamin B 1). 1. Wash strawberries, remove the stem and leaves and cut into halves 2. Wash apple, cut into 4-8 pieces, remove core, stem and seeds 3. Cut papaya into half, remove seeds then scoop out 4 tbsp. of the fruit 4. Wash grapes, remove seeds and cut into halves 5. Add 4 oz. of orange juice 6. Combine ingredients, blend together until smooth, then serve and enjoy (If necessary, add more juice to obtain preferred consistency of the drink) *For an added twist, substitute the orange juice with 4 oz. of low fat, skim milk or almond milk. 32

33 Berry Banana Smoothie 1 ripe banana 6-8 strawberries (approx. 1 cup) 6-8 oz. low fat, skim milk or almond milk 2 tbsp. honey (optional) 1. Peel banana and cut into 2-4 pieces Almond milk is a suitable, lactose free substitute. There is no cholesterol or saturated fat in almond milk. It is also low in sodium and high in healthy fats (such as omega fatty acids, typically found in fish), which helps to prevent high blood pressure and heart disease. 2. Wash strawberries, remove the stem and leaves and cut into halves 3. Combine ingredients, blend together until smooth, then serve and enjoy 33

34 Boost er Up Smoothie 2 oranges Slice of pineapple 1 lime 1 apple Lime is a good source of phytonutrients (natural chemicals found in plants), vitamin C, iron, calcium and contains dietary fiber. 1. Cut the oranges into halves, and squeeze the juice into a glass (remove the seeds) 2. Cut the lime into half, and squeeze the juice into a glass (remove the seeds) 3. Wash apple, cut into 4-8 pieces, remove core, stem and seeds 4. Combine apple and slice of pineapple in a blender 5. Add the orange and lime juice to the blender, blend together until smooth, then serve and enjoy 34

35 Flu Fighter Juice 1-2 oranges 1 grapefruit 1. Cut the oranges into halves, and squeeze the juice into a glass (remove the seeds) 2. Cut the grapefruit into half, and squeeze the juice into a glass (remove the seeds) 3. Combine juices, stir thoroughly, then serve and enjoy (If the drink is too concentrated, add water to obtain preferred dilution and enjoy) Orange You Glad You Tried This Smoothie 1 orange 1 slice of pineapple 1 grapefruit Grapefruit contains vitamin C, vitamin A, calcium and magnesium, as well as small amounts of vitamin E, thiamin, riboflavin, niacin, folate, pantothenic acid, potassium, phosphorus, manganese, zinc and copper. They also pack a powerful antioxidant punch with lycopene and beta carotene along with the phytonutrients limonoids and naringenin. 1. Cut the oranges into halves, and squeeze the juice into a glass (remove the seeds) 2. Cut the grapefruit into half, and squeeze the juice into a glass (remove the seeds) 3. Combine juices with slice of pineapple, blend together until smooth, then serve and enjoy (If the drink is too concentrated, add water to obtain preferred dilution and enjoy) 35

36 Conclusion At this point we d like to thank you for taking the time to try the recipes in this cookbook. Now, we would like you to kindly log on to: to fill out a brief follow-up survey and review of this cookbook. We do hope you continue to utilize this cookbook as you endeavor to eat healthier. 36