| If you been through a grocery check-out
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| | make subsequent dinner projects quick and
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| or bookstore lately--or even taken a look
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| | easy. Apportion fresh meats into ziploc
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| at the food section in the paper--you've
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| | bags with marinades right away. Those you
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| probably seen some great recipes that
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| | won't eat in the next day or two can be
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| inspire you to eat more healthfully and
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| | frozen for extra time to take in flavor!
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| enjoy meals that tantalize your taste
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| | Plan more than one meal in a week that
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| buds while sustaining your body. But
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| | use that same fruits, vegetables and
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| "eating healthy" is more than great
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| | fresh herbs--wash and chop those right
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| recipes... it's a way of life. It's
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| | away. For the busy family cook,
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| planning, shopping, and thinking
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| | concentrate on meals that can be put
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| differently about food. Truly, removing
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| | together in 20-30 minutes. Chicken
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| the stress from the process of creating
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| | breasts, pork tenderloin, fish and
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| meals is a major component a healthful
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| | seafood are all choices that do not
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| diet. First of all, what is "healthy
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| | require lengthy cooking times. Add a
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| food"? Current nutritional consensus
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| | quick-cooking grain, steamed vegetables
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| holds that healthful diets consist of
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| | or a salad and you've got a
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| lean meats and fish, whole grains and
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| | well-balanced, tasty and healthful meal
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| fewer processed foods, which tend to have
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| | in no time! Here are a couple of great
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| more added sugars, starch and less fiber.
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| | recipes to get you started. Moroccan
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| Fiber is known to be especially
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| | Spiced Pork Tenderloin Tender, juicy pork
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| beneficial and whole grains are a great
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| | tenderloin is a cinch when you follow
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| source, but so are nuts and leafy green
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| | these simple rules. Sear the meat over
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| vegetables. Lastly, a truly healthful
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| | medium high heat to seal in the juices.
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| diet has reduced amounts of fat, sodium
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| | Use a food thermometer and make sure you
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| and added sugars, all of which are
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| | only cook the meat to 150 degrees. Let
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| plentiful in processed foods. "Fat" is a
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| | the meat rest (covered loosely with foil)
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| bit of a dirty word in nutritional terms,
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| | for at least 5 minutes after you remove
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| but--in its best forms--is necessary and
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| | it from the oven. 1 teaspoon ground cumin
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| even beneficial. Limit butter, and opt
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| | 1 teaspoon ground ginger 1 teaspoon salt
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| for a drizzle of good olive oil on bread
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| | 3/4 teaspoon black pepper 1/2 teaspoon
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| and in cooking. For cooking at higher
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| | ground cinnamon 1/2 teaspoon ground
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| heats, grapeseed oil is a great choice.
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| | coriander 1/2 teaspoon cayenne 1/2
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| To support your healthy eating plan,
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| | teaspoon ground allspice 1/4 teaspoon
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| stock your pantry wisely, focusing on the
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| | ground cloves 1 tablespoon olive oil 1-1
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| kinds of cuisine you and your family
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| | 2 pounds pork tenderloin Heat oven to 400
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| prefer. Start with the basics: good olive
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| | degrees. Combine spices in a small bowl.
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| oil, reduced fat/sodium broth, brown
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| | Season pork on all sides with spice
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| rice, whole wheat pasta, dry beans and
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| | mixture. Heat oil in 12-inch ovenproof
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| lentils. Then if you particularly enjoy
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| | skillet on med high heat. Sear tenderloin
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| Tex-Mex, add good chili powder, cumin,
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| | until brown on all sides (about 4
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| oregano and tomato paste. If Asian fare
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| | minutes). Place skillet in oven, bake for
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| is always a favorite, keep low sodium soy
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| | 15-20 minutes or until the internal
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| sauce, ginger and sesame oil on hand,
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| | temperature of the pork reaches 145-150
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| along with longer grain rice... you'll
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| | degrees. Remove from pan. Cover pork
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| always be able to whip up a fabulous meal
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| | loosely with foil and let rest for 5
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| with some fresh lean meat and vegetables.
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| | minutes. Slice and serve. Serves 4
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| A well-stocked pantry includes fresh
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| | Couscous with Dried Fruit Couscous has
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| dried spices that allow you to experiment
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| | got to be the quickest side dish on
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| with flavors and make otherwise bland
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| | earth. Add your favorite herbs, spices,
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| dishes really "pop"! Buy your spices in
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| | veggies and even nuts to make your own
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| the bulk foods section of your favorite
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| | signature dish. 1 1/4 cup vegetable broth
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| grocery store. These will be fresher and
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| | 1/4tspsalt 3/8tspcinnamon, ground 1tbsp
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| more flavorful than the jarred
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| | butter or olive oil 1cupcouscous 3tbsp
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| variety...especially if your spices came
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| | dates, chopped 3tbsp cherries, dried
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| WITH your spice rack! Throw those out and
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| | 3tbsp golden raisins Bring broth, salt,
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| start over with fragrant, freshly milled
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| | cinnamon, and butter or oil to a boil.
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| spices that you store in air-tight
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| | Stir in the couscous, dates, cherries,
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| containers. With your pantry all put
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| | and raisins. Return to a boil. Cover and
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| together, you're ready to start planning
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| | remove from heat. Let sit 5 minutes.
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| some meals! A little extra prep time when
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| | Fluff with a fork and serve.
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| you come in from the grocery store will
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