Healthy Recipes and Activities to make good health
fit into your lifestyle!
"If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him. We need not wait to see what others do."
~ Mahatma Gandhi
Even though most of us know by now that adding fruits and vegetables to our diet is a healthy thing to do, many of us still shy away from doing so. Sometimes the effort to be creative in the kitchen just seems like too much work. The link below will take you to the Centers for Disease Control and Prevention's More Matters webpage. Scroll down to Adult Recipe Cards for some easy and delicious recipes from around the world that use a variety of fruits and veggies. Each recipe also gives the nutritional information for the foods used. Why not try some of these tasty dishes soon? Link here.
Thanks to CUFHC member Dale Watson for adapting this 12 week walking plan from the National Episcopal Health Ministries and for sharing it with all of us. Click here to see the modified plan that you can use to get your congregation up and moving! CUFHC liaisons can introduce this plan or use it to create your own, for the purpose of starting a walking initiative at church or adding to existing walking initiatives you may already have in place. You can use this for the church congregants, invite folks from the neighborhoods as part of your outreach ministry or make it a daily family event. The intent is to gets folks moving and the scripture for each week adds spirituality to the mission. Our hope is that the liaisons can get the ministers on board and share the scripture with the congregation each sermon as a means to motivate them for the week and show support for their efforts. To see the original National Episcopal Health Ministries plan that gives some more detail for planning purposes, click here.
We all try to eat right. The hard part is sticking with
it! Everything is just too tempting. Here is a great guide for 14 days of
healthy eating. All you have to do is follow it. Designed with balanced
fats in mind, the folks at Smart Balance have put out this guide
for you. Researchers at Brandeis University have discovered that the
right blend of fats can help support healthy cholesterol levels
by improving the ratio of “good” HDL cholesterol to “bad” LDL cholesterol. Every one of our Food Plan meals is easy to prepare and fits into a busy lifestyle. Recipes for all of the meals shown in the 14-day menu plan can be found at www.SmartBalance.com/foodplan/14daymenu. With just a few clicks you can download all of the recipes in the Food Plan, or browse our recipe database for additional heart-healthier, balanced fat menu ideas. Click here for the 14 day guide.
Every fruit and vegetable has its season- the time of year when you can enjoy it at its very best! Now there is a handy little calendar that lets you know when the best time to buy is! Just Click here to see the Eat Seasonably Calendar.
Did you know Cardiovasular disease is the number one killer of women? Did you know African American adults are more likely to be diagnosed with coronary heart disease, and they are more likely to die from heart disease? Making small changes in diet and exercising can significantly reduce risks for heart disease. Also, substituting simple ingredients can change an unhealthy meal into a meal that is good for our hearts.
These suggestions will lower saturated fat and calories. Add herbs and spices instead of salt to enhance the flavor of your meal.
Recipe calls for: Substitute:
Whole milk Use fat-free or low-fat milk (1%)
Cream Evaporated fat-free milk,
Sour cream Fat-free or low-fat sour cream
Mayonnaise Fat-free or low-fat mayonnaise
1 cup of butter 1 cup tub margarine or 2/3 cup vegetable oil
Oil (for baking) Equal amounts of applesauce or prune puree
Oil (for sauteing) Water, non-stick cooking spray, or low-sodium broth
1 Whole egg ¼ cup egg substitutes or 2 egg whites
Ground beef Extra lean ground beef or turkey
Sausage Turkey sausage (10% or less fat) or vegetarian sausage
Salad dressing Fat-free or low fat dressing or flavored vinaigrette
Cream soup Fat-free or low-fat canned cream soup
U.S. Department of Health and Human Services. Heart Healthy Home Cooking African American Style: With Every Heartbeat is Life. NIH, 2011. Print.
2 cups grated cauliflower
2 cups mozzarella cheese shredded
Pizza or spaghetti sauce with no added sugar
Mix together the grated cauliflower, shredded cheese and 2 eggs. Place the mixture on a round aluminum pizza pan that you cover with parchment paper. Parchment paper is very important to avoid sticking.
Press the mixture and round it out so that it spreads around to the edges of the pan. Keep flattening it until it is spread across the pan to the edges.
Cook the crust for 15 minutes at 450 degrees.
Take out the pan from the oven and pour the pizza sauce (or spaghetti sauce) onto the center of the pan and spread it around. Use sauce that has no added sugar. Don’t use too much sauce. Then spread more mozzarella cheese over the sauce. Add mushrooms, fresh basil and pepperoni. Put back in oven at 425 degrees for seven minutes.
This is a delicious, healthy pizza that will not make you gain weight. Watch video on You Tube.
Spaghetti squash can be used in place of pasta because the flesh separates into spaghetti-like strands after it’s cooked. Nutritional values are based on a ¾ cup portion of pasta and 2/3 cup portion of spaghetti squash.
For those looking to reduce carbohydrate intake and calories, spaghetti squash has only 7 grams of carbohydrates per serving compared to pasta’s 31 grams. 27 calories per serving compared to 158 calories in pasta. Squash contains lutein and zeaxanthin, antioxidants that may protect your eyes from age-related diseases.
Both have unique nutritional benefits that surpass the other. For people with Diabetes, spaghetti squash may be a tasty, alternative to pasta, but is good for everybody.
The ingredient amounts are approximate.
Prepare the spaghetti squash by cutting it in half lengthwise, scooping out the seeds.
Cover halves with foil and bake at 350 degrees for about 20 minutes, or until tender.
Scrape a fork across the flesh to separate it into strands. Option: Top it with sautéed asparagus
ips,and mushrooms, in 2 teaspoons of olive oil and garlic.
You can serve the squash the same way you would pasta; use your favorite sauce with vegetables or drizzle olive oil and sprinkle low-fat Parmesan cheese over the top. Each half, depending on the size of the squash makes one meal.
This is an easy-to-make delicious salad that you can serve to to your family or to a large group. Great for a pot luck! It is very filling and packed with protein. The secret is in the dressing and letting everything marinate for at least four hours. Enjoy!
1 15-to16 oz. can each of light red kidney beans, dark red kidney beans, pinto beans, Lima beans, Great Northern beans, black beans, cut green beans, butter beans and garbanzo beans. Rinse and drain all the beans.
1 small red bell pepper
1 small red onion chopped
3 celery stalks, chopped
2 cups cherry tomatoes, halved
1 cup chopped fresh herbs (oregano, marjoram, rosemary, basil and or thyme)
1 cup Balsamic vinegar
3 tablespoons sugar (or use 2 packets of Stevia)
3 tablespoons chopped fresh parsley
2 tablespoons Dijon mustard
2 large garlic cloves minced
1 to 2 tsps. Cayenne
1 cup Extra Virgin Olive oil
In a very large bowl combine beans, bell pepper, onion and celery. Stir in tomatoes. Set aside.
For the dressing, in a medium bowl combine herbs, vinegar, sugar or natural sweetner, parsley, mustard, garlic and cayenne. Whisk in oil. Add t bean mixture; toss to combine. Cover and refrigerate at least 4 hours. Stir before serving. Serves 24.
220 calories per serving (less if you use Splenda and cut the oil in half), 10g fat, 1 g saturated fat, 0 mg cholesterol, 475 mg sodium, 24 g carbohydrate, 7g fiber, 7g protein
This recipe is adapted from Gullah Cuisine, by Charlotte Jenkins and William Baldwin. Gullah Cuisine restaurant is in Mt. Pleasant, South Carolina.
1 cup(s) tomato sauce
1/2 cup(s) Worcestershire sauce
1/4 cup(s) (about 1 lemon) fresh lemon juice
1/4 cup(s) fish stock or water
4 tablespoon(s) (about 8 cloves) minced garlic
1 tablespoon(s) white vinegar
1 teaspoon(s) olive oil
3 tablespoon(s) light brown sugar
1 tablespoon(s) chili powder
2 teaspoon(s) dry mustard powder
1 bay leaf
1 pound(s) medium shrimp, peeled and de-veined
12 metal or wood skewers
1. Combine all ingredients, except shrimp and skewers, in a medium saucepan and bring the mixture to a boil for 5 minutes, stirring frequently. Cool to room temperature. Put the shrimp in a container and pour the sauce over them. Cover and refrigerate for 3 1/2 hours or up to overnight, turning shrimp once halfway through. When ready to cook, drain the shrimp, reserving sauce. Return sauce to a small pot and heat until boiling. Remove from the heat; cool to room temperature. Place 3 or 4 shrimp on each skewer.
2. Heat a charcoal grill or grill pan over medium heat. Cook the skewered shrimp about 2 minutes per side, or until the shrimp are pink and firm to the touch. Serve hot with reserved sauce for dipping.
Angel food cake with fruit and yogurt topping is an easy and delicious quick dessert!
Angel Food cake (you can even get a sugar free one if you like)
Your favorite fruit ..blueberries and strawberries are good and make it very colorful
1 cup plain low fat yogurt
Sweeten yogurt to taste with sugar substitute like
Sweet N Low or Splenda.
Cut up your favorite fruit and spoon over the cake. Mix the sweetener into the yogurt and top the cake with yogurt. This healthy recipe is surprisingly delicious!
1 tablespoon(s) sea salt
1/2 teaspoon(s) sea salt, combined with above sea salt
2 bunch(es) (about 12 cups) collard greens, ribs removed, cut into strips, rinsed and drained
1 tablespoon(s) extra-virgin olive oil
2 clove(s) garlic, minced
2/3 cup(s) raisins
1/3 cup(s) fresh-squeezed orange juice
1. In a large pot over high heat, bring 3 quarts (12 cups) water to a boil and add 1 tablespoon salt. Add the collards and cook, uncovered, for 8 to 10 minutes, until softened. Meanwhile, prepare a large bowl of ice water.
2. Remove the collards from heat, drain, and plunge into the bowl of cold water to stop cooking and set the color. Drain, gently pressing the greens against the colander.
3. In a medium-size sauté pan, combine olive oil and garlic. Sauté for 1 minute on medium heat. Add the collards, raisins, and 1/2 teaspoon salt. Sauté for 3 minutes, stirring frequently.
4. Add the orange juice and cook for an additional 15 seconds. Do not overcook (collards should remain bright green). Season with additional salt to taste if needed and serve immediately.
1 cup all-purpose flour
1⁄2 cup whole wheat flour
1⁄2 cup light brown sugar, packed
1⁄4 cup white sugar
11⁄2 tsp. baking powder
1⁄2 tsp. baking soda
Pinch of salt
1 tsp. pumpkin pie spice
(can substitute nutmeg or ginger, use whatever you like best)
1 tsp. ground cinnamon
1 large egg
1 large egg white
1⁄2 cup roasted pumpkin puree
(canned is OK too, make sure it’s pure pumpkin without added sugar)
2⁄3 cup low-fat vanilla yogurt
3 tbsp. canola oil
1⁄2 tsp. vanilla extract
Nonstick cooking spray
Optional: 1⁄2 cup chopped nuts or dried fruit
Preheat oven to 350 F. In a large bowl, mix flours, sugars, baking powder, baking soda, salt and spices. In a medium bowl, mix egg, egg white, pumpkin, yogurt, oil and vanilla. Add the wet ingredients to the dry ingredients and stir until just combined. Don’t over mix, the batter can be lumpy.
Stir in nuts or dried fruits if desired.
Spray muffin pan with non-stick spray or line with paper muffin cups. Fill each cup 3⁄4 full with batter. Bake for 25 to 30 minutes on middle rack of oven, or until muffin tops are golden brown and a toothpick inserted comes out clean.
Cool before serving.
Makes 12 muffins, each muffin is 150 calories.
The U.S. Department of Health and Human Services has a great little booklet full of yummy and healthy recipes! Its called heart Healthy Home Cooking African American Style. Why don't you check it out?
Hungarian Cabbage Rolls
Filling: Sauté onion in oil until soft; add meat, garlic, salt, pepper and paprika; cook until browned. Drain off any excess fat and transfer filling to a bowl; stir in rice.
Wrap: Core cabbages; place whole cabbage in a boiling water just until outer leaves. Remove, and peel off outer wilted leaves. Return cabbage to water; repeating process until all leaves have been peeled from cabbage.
Sauce & Assembly Combine all sauce ingredients in a pot and simmer. Place 1-2 T (14-28 g) of filling in each cabbage leaf; fold sides in and roll up. If desired, use a toothpick to secure. Carefully place rolls into sauce and simmer 60-90 minutes or until tender. Serve rolls garnished with a dollop of sour cream.
4 medium sweet potatoes
11⁄2 tsp. of paprika
1 tsp. salt
1⁄2 tsp. ground black pepper
1⁄4 tsp. cayenne pepper
1 tbsp. canola oil
Nonstick cooking spray
Preheat oven to 450 F. Scrub and rinse sweet potatoes. Pat dry with a paper or kitchen towel. Leaving skin on, cut sweet potatoes into thick French fry strips about 1⁄2 inch wide. Mix spices in a large mixing bowl, then add the oil and whisk until there are no lumps. Toss the French fries in the bowl until they are evenly coated. Line a baking sheet with foil, then coat with cooking spray and place sweet potatoes in single layer on the sheet.
Bake for 15 minutes. Turn fries over and bake for another 15 minutes or until fries are cooked through and tender.
Serves six people, 8 to 10 fries each, 90 calories per serving(Recipes adapted from Cooking Matters.)
Sometimes we need a little push to get us going in the right direction. Check out this 30 day
guide to a healthier you! Full of things you can do each day to stay on track.
You can also download this guide to share with others. Link here.