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Healthy Cooking Recipes

Ever go to the grocery store and stand in front of the section with all the cooking oils? There are SO many to choose from – how do you know what is healthy and what is not? Most are high in fat which you can tell by looking at any of the labels. The key is to know what kinds of fats are good for you and what kinds are not.

Good Oils

Coconut oil
Olive oil
Avocado oil
Fish oils
Walnut oil
Grain-fed butter
Ghee

Oils to avoid

Vegetable oil
Corn oil
Oils made from GMO grains
Margarine and other artificial trans fats
Lard
Grape seed oil (it’s very high in Omega 6 fatty acids which we need to be consuming less of)

I typically use Olive Oil (not EVOO) for cooking as it works for most things. If I need something that can still retain its healthiness at high heat, I use walnut oil. EVOO (extra virgin olive oil) should never be heated up because doing so not only destroys the benefits of the olive oil, but it can also turn that healthy oil into a damaging trans fat that will actually harm your health. Non-virgin olive oil burns at 320 degrees F.

For many of you this might be the first you’ve heard of there being a significant difference between olive oil and extra virgin olive oil. EVOO is what you get after the first press. When the oil is pressed multiple times, you have a lighter oil that is best for cooking. The more it’s pressed, the lighter the oil. I only have EVOO in my house for drizzling as the flavor can be a turn off for some.

I also love avocado and walnut oil, but they are really expensive and usually come in small quantities.

http://cookingforone.ashleylojko.com/2012/07/30/the-skinny-on-cooking-oils/

For more info on Oil benefits used internally or topically

visit: https://stylingsoulsessentialoils.webs.com/carrieroils.htm

OATMEAL COOKIES GONE MAD. Recipe by Christie LaValley

1 c. butter
1 tsp. real vanilla
1 c. firmly packed brown sugar
1 c. white sugar or sucanat.
2 c. quick cooking oats
1 c. shelled, salted sunflower seeds
1 c. dried cranberries
1/2 c. dark chocolate bits
2 eggs
1 tsp. baking soda
1 1/2 c. unsifted flour of your choice.

Cream butter, brown sugar and white sugar. Add eggs and vanilla; beat. Add flour, baking soda and oatmeal. Mix well. Blend in sunflower seeds cranberries and chocolate chips.. Drop on baking sheet by teaspoonful. Bake at 350 degrees for 8-10 minutes. Makes 50 cookies.

Why these are so good for you- The Benefits:

Grass fed butter -Butter from grass-fed cows contains a boatload of powerful vitamins and healthful fatty acids. These vitamins are fat-soluble and they are bonded to the fatty acids in the dairy, and are, therefore, nearly non-existent in fat-free dairy. The fat is where vitamins A, D, E, and K2 are, as well as conjugated linoleic acid (CLA), butyric acid, omega-3 fatty acids, and medium chain triglycerides.

Sucanat - is dried sugar cane juice that is much healthier to use when baking versus white, refined and processed sugar.

Sucanat has a smaller proportion of sucrose, fewer calories and is loaded with vitamins and minerals.

Sucanat is to whole grain flours, as white sugar is to white, refined flours.

Sucanat sugar alternative is filled with vitamins and minerals such as Potassium, Calcium, Magnesium, Vitamin A and many other nutrients.

Oatmeal - Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.

Oatmeal can help you control your weight. Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease

Cranberries - are full of antioxidants, which protects cells from damage by unstable molecules called free radicals.

Preliminary research also shows:

Drinking cranberry juice daily may increase levels of HDL, or good cholesterol and reduce levels of LDL, or bad cholesterol.
Cranberries may prevent tumors from growing rapidly or starting in the first place.
Extracts of chemicals in cranberries prevent breast cancer cells from multiplying in a test tube; whether that would work in women is unknown.

Sunflower Seeds

Like other nuts, they are also a very good source of proteins with fine quality amino acids such as tryptophan that are essential for growth, especially in children. Just 100 g of seeds provide about 21 g of protein (37% of daily-recommended values).
In addition, the sunflower seeds contain health benefiting poly-phenol compounds such as chlorogenic acid, quinic acid, and caffeic acids. These are natural anti-oxidants, which help remove harmful oxidant molecules from the body. Further, chlorogenic acid helps reduce blood sugar levels by limiting glycogen breakdown in the liver.
Further, the seeds are indeed a very rich source of vitamin E; contain about 35.17 g per100 g (about 234% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
Sunflower kernels among is one of the finest sources of B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.
Sunflowers are incredible sources of folic acid. 100 g of kernels contains 227 µg of folic acid,which is about 37% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to an expectant mother during the peri-conception period, it may prevent neural tube defects in the baby.
Niacin and pyridoxine are other B-complex vitamins found abundantly in sunflower seeds. About 8.35 mg or 52% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.
The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.
Just a hand full of sunflower kernels a day provides much of the recommended level of phenolic anti-oxidants, minerals, vitamins, and protein.

Dark Chocolate Bits

Vitamins: A, B1, C, D, E

Nutrients: iron, calcium, phosphorous, potassium

Dark chocolate is good for your heart. A small bar of it everyday can help keep your heart and cardiovascular system running well. Two heart health benefits of dark chocolate are:

* Lower Blood Pressure: Studies have shown that consuming a small bar of dark chocolate everyday can reduce blood pressure in individuals with high blood pressure.

* Lower Cholesterol: Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent.

Chocolate also holds benefits apart from protecting your heart.

* it tastes good

* it stimulates endorphin production, which gives a feeling of pleasure

* it contains serotonin, which acts as an anti-depressant

* it contains theobromine, caffeine and other substances which are stimulants

Frankincense Ice cream

August 9, 2012 By Sasha Martin of http://globaltableadventure.com

*Very Important 100% pure Frankincense oil should never be consumed “straight,” but should always be diluted. Please read the following article on the side effects (and benefits) of consuming Frankincense essential oils prior to consuming frankincense oil. While their label may say “Not for consumption”, the company Aura Cacia (available at Whole Foods) has stated that (for their products) this has more to do with USDA regulations than the actual safety of the product (assuming that the essential oil is 100% pure boswellia sacra, with no additives). Read the entire article for more information. After reading all this material I felt comfortable serving this dish to my family (as they do in Oman without a second thought). None of us suffered any ill effects. Please make the decision that’s right for your family.

Ingredients:

2 1/2 cups milk

1 1/2 cups heavy cream

10-15 drops 100% pure frankincense oil (boswellia sacra), available at health food stores*

or powder more info at http://herbs.lovetoknow.com/Frankincense_Raw_Powder

1 cup sugar, divided in half

3 egg yolks

First, whip three golden balls of sunshine (egg yolks) with a 1/2 cup of sugar

You want the mixture to become thick and soft yellow.

Meanwhile, heat up the milk, cream and remaining sugar in a medium pot. Slide off the stove right before it reaches a bubble and whisk the hot liquid a little at a time into your egg mixture.

Return to medium-low heat and cook until thickened and the velvety mixture coats the back of a spoon.

Whisk in the frankincense drops to taste and strain. Tip: the oil will want to separate so move quickly to incorporate it (as though you’re making salad dressing). Chill the mixture in an ice bath or overnight in the refrigerator. Churn in an ice cream maker according to manufacturer’s instructions. or freeze if you do not have one.

Benefit of Frankincense-

The many actions of frankincense include anti-inflammatory, anti-tumoral, immune-stimulant, antidepressant and muscle relaxing. It also stimulates the limbic system as well as the hypothalamus, pineal and pituitary glands. It is a strong anti-viral, antioxidant, antifungal, antibacterial, antiseptic and expectorant oil. Frankincense has the ability to relax and revitalize at the same time.

The Cancer Research Institute of the University of Nevada has also treated cervical cancer with frankincense, in which “there was 72% inhibition and growth of non-cancerous cells.”

Ravioli and Vegetable Soup

Ingredients

1 tablespoon(s) extra-virgin olive oil
2 cup(s) frozen bell pepper and onion mix, thawed and diced
2 clove(s) garlic, minced
1/4 teaspoon(s) crushed red pepper, or to taste (optional)
1 can(s) (28-ounce) crushed tomatoes, preferably fire-roasted
1 can(s) (15-ounce) vegetable broth or reduced-sodium chicken broth
1 1/2 cup(s) hot water
1 teaspoon(s) dried basil or marjoram
1 (9-ounce) fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
2 cup(s) (about 2 medium) diced zucchini
Freshly ground pepper to taste

Directions

1. Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic, and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water, and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

Nutritional Information

(per serving)

Calories 264

Total Fat 9g

Saturated Fat 3g

Cholesterol 28mg

Sodium 763mg

Total Carbohydrate 38g

Dietary Fiber 8g

Sugars --

Protein 11g

Carb Servings: 1 starch, 2 vegetable, 1 fat. Carbohydrate Servings: 2. Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (40% dv), Iron (21% dv), Calcium (16% dv).

Orange Glaze Chicken

Orange Glazed Chicken Breast

4 boneless chicken breasts

1 (15 ounce) can mandarin oranges, drained and liquid reserved

1 cup packed brown sugar

1/2 cup honey

1 cup orange juice

2 teaspoons dried thyme

1 cup of water

1 cup chicken broth

Drain the juice from the can of mandarin oranges into a microwave-safe bowl. You can use the mandarins for garnish of the dish or save them for a salad or another dish. Stir in the brown sugar, honey and orange juice. Cook in the microwave for 5 minutes on full power, then stir and cook for another 5 minutes. Glaze will be somewhat runny.

Pat chicken dry with paper towels. Salt and pepper lightly on both sides and sprinkle with thyme. Arrange the chickens, breast side down, on an oven rack in roasting pan. Pour 1 cup of water and 1 cup chicken broth in bottom of roasting pan and add a few sprigs of thyme. Cover pan tightly with aluminum foil. Roast at 350 degrees for about 40 minutes. Remove the roasting pan from the oven and carefully take off foil so that steam escapes.

Turn oven heat to 450 degrees. Brush the chickens evenly with a thick layer of the glaze and continue to roast until the glaze is golden brown, about 5 minutes. Then take them out and brush them again with the glaze and let them roast for another 5 minutes.

Transfer the chicken to a cutting board and brush with the remaining glaze and let it rest for 15 minutes to ensure that the juices redistribute and settle.

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