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Search for recipes or use the Index below. Custom Search HEALTHY MENUS WITH RECIPES http://teriskitchen.com/lightmenus.html

We all know that we should eat healthier, whether to reach and maintain a desirable weight, or just for overall good health. When she reached her 80's, my mother developed some health issues and it was necessary to make changes to her diet. Since I am responsible for her care, I had to do the research. I took suggestions from her doctors but, most importantly, I read a lot of information provided by nutritional experts. We ate relatively healthy for years, so it was just a matter of cooking healthier on a regular basis. I cut down on the amount of fat in recipes and substituted the good fats for the saturated fats as much as possible. We always liked vegetables and fruits, so now we eat more of them. We eat fish more often and, when we do have meat, it is usually the leaner cuts. All of our bread and pasta products are either 100% whole wheat or a multigrain blend. We also have nutritious grains and legumes more often. Sweets are rare treats and are usually homemade so that I can control the ingredients and the amount of sugar. I also gradually reduced the amount of salt in my cooking. It took a little time, but now we don't even miss it. We splurge on occasion, and that keeps both of us totally satisfied with our new lifestyle. It was more difficult for my mother to adjust but, at this point, even she prefers the healthier foods. We certainly can see positive results. Her health issues no longer exist, much to the amazement of her doctor. And, between the two of us, we lost over 100 pounds and are still maintaining the weight. I can't believe how easy it was, and still is, and I never once felt like we were on a 'diet'. However, no matter what you eat, portion control is key, because even too much of a good and healthy thing is too much.

If there is a downside to healthy eating, it is that you must be prepared to cook almost everday. Store-bought prepared foods are gradually improving because people are demanding a change. However, if you read the ingredient lists and nutritional information, which you should do, most still use trans or saturated fats, unhealthy carbs, way too much sodium and artificial ingredients. If, like me, you love to cook and experiment with new recipes, cooking healthy is an easy task and well worth the effort.

INDEX

Menus with:

MENUS WITH MEAT Oven-Fried Pork Chops Roasted Butternut Squash Brussels Sprouts with Balsamic and Parmesan Cheese Pan-Seared Pork Tenderloin with Mustard and Herbs Baked Sweet Potato Tossed Green Salad Roasted Eye Round of Beef Sour Cream (or yogurt) Smashed Potatoes Lima Beans Sautéed with Tomatoes and Basil Beef Tenderloin Steaks with Mushrooms Roasted Potatoes with Balsamic Vinegar Sautéed Broccoli Rabe BACK TO INDEX MENUS WITH POULTRY Braised Chicken Thighs with Sweet Potatoes Mixed Baby Greens with Tarragon-Honey-Mustard Vinaigrette Oven-Fried Chicken Breasts Roasted Herbed Sweet Potatoes Sautéed Broccoli with Parmesan Cheese Grilled Boneless Turkey Breast Marinated With Sun-Dried Tomato Purée Roasted Yellow Squash Tomato and Onion Salad Turkey Loaf Roasted Mixed Baby Potatoes Green Beans Italian-Style BACK TO INDEX MENUS WITH SEAFOOD Fish Fillets with Marinara Sauce Herbed Couscous Sautéed Spinach Leaves Fish Fillets Steamed on Spinach Leaves Brown Basmati Rice Pilaf Baked Tomato Halves Roasted Salmon with Dijon, Garlic and Dill Roasted Potatoes with Balsamic Vinegar Tossed Green Salad Crispy Roasted Shrimp with Panko Crust Roasted Asparagus Rosemary Potatoes BACK TO INDEX MENUS WITH PASTA Pasta with Cooked Greens Roasted Grape Tomatoes with Garlic, Basil and Olive Oil Pasta with Fresh Tomatoes, Herbs and Goat Cheese Sautéed Kale Kamut Spirals Pasta with Turkey and Mushroom Ragu Tossed Green Salad Rigatoni with Marinara Sauce Roasted Peppers with Garlic and Basil BACK TO INDEX MENUS WITH SOUP Split Pea Soup Toasted Garlic Pita Bean Soup with Kale 100% Whole Wheat Bread Turkey Vegetable Soup Buttermilk Cornbread Eggplant and Mushroom Stew Rustic Multigrain Bread BACK TO INDEX MENUS WITH EGGS AS A MAIN DISH Eggs Poached in Tomatoes Sautéed Broccolini Herbed Couscous Sautéed Greens with Poached Eggs Chick Peas Marinara Garlic Bread Zucchini, Red Pepper and Onion Frittata Oven-Roasted Herbed Potatoes Tossed Green Salad Garlicky Eggs with Baby Greens Roasted Beets Crusty Whole Wheat Bread BACK TO INDEX MENUS WITH VEGETABLES AS A MAIN DISH Sautéed Eggplant with Tomatoes Kasha Pilaf Tossed Green Salad Cabbage Sautéed with Tomatoes, Garlic and Oregano Toasted Orzo Vegetarian Bean Chili Tossed Green Salad Tortilla Chips Baked Peppers Stuffed with Ground Beef, Rice, Bulgar and Goat Cheese Tomato and Bread Salad (Panzanella) BACK TO INDEX MENUS WITH SANDWICHES, WRAPS OR PIZZA Healthy and Lean Homemade Hot Dogs Easy and Healthy "Baked" Beans Homemade Baked Potato Chips Turkey Tacos White Beans with Cherry Tomatoes and Mexican-Style Seasonings Omelet Sandwich Italian Potato Salad Sliced Cucumber Salad Sliced Tomato and Cheese Pizza Tossed Green Salad BACK TO INDEX   See the Healthy Recipes page for many more choices, including desserts, and create menus of your own.

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