Yummy, healthy tips and RECIPES

Healthy Recipes

Crockpot Roast

|Ingredients| 3 lbs. pork loin or beef roast 1 medium onion (chopped) 6 cloves garlic (cut in half) 2 cups beef broth 1 bay leaf Black pepper Salt |Cook| 1. Using a paring knife, make 12 evenly spaced slits into the meat. Push a piece of garlic into each slit. 2. Cover all sides of the meat with salt & pepper. 3. Add onions, bay leaf, & broth to crockpot. 4. Place meat on top of ingredients with the fat side facing up. 5. Cook on low for 8 hours.

Spanish Beans

|Ingredients| 2 cups dry beans (kidney or pinto) 4 cups water 1 medium onion (diced) 1 medium green bell pepper (diced) 2 medium jalapeno peppers (circle cut, seeds removed) 6 cloves garlic (minced) 1/4 cup cilantro (chopped) 1 can diced tomatoes (14.5 oz) 2 packages sazon 2 cups chicken broth 1 tsp black pepper 1/2 tsp adobo light |Preparation| 1. Rinse beans 2. Using a large pot bring 6 cups water to a rolling boil. 3. Add beans. Boil for 3 minutes. 4. Cover and remove from heat. Let sit for 2-3 hours. 5. Drain beans, set aside. Rinse pot, set aside. |Cook| 1. In the large pot- add 4 cups water & 2 cups broth, sazon, bouillon, black pepper, & adobo. Stir. 2. Add remaining ingredients. Stir. 3. Bring to boil. Reduce heat & simmer until desired tenderness (between 1-2 hours) 4. Serve over brown rice. Cucumber Salad |Ingredients| 2 English Cucumbers (Sliced) 1 medium red onion (chopped) 1/4 cup white wine vinegar 1/4 cup water 1/3 cup dill (chopped) 1 tbsp sugar 1 tsp salt 1/2 tsp black pepper Mix all in a bowl. Refrigerate.

Lentil Stew

|Ingredients| 2 cups lentils 1 medium onion (minced) 2 celery (minced) 2 carrots (minced) 1 large potato (1/2" squares) 1/2 ham steak (1/2" squares) 5 cups water 2 cups beef broth 4 cloves garlic (minced) 1 tsp oregano 1 bay leaf 1 tsp dried basil 1 tsp black pepper 1 tsp salt 2 tbsp tomato paste 1 tbsp olive oil |Cook| 1- In a large soup pot, heat oil over medium heat. Add onions, carrots, celery, and ham; cook and stir until onion is tender. Add garlic. Cook and stir 2 minutes more. 2- Add water, broth, tomato paste, oregano, basil, black pepper, salt, and bay leaf. Bring to boil and cook for 1 minute. 3- Stir in lentils and potatoes. Bring back to a boil, then reduce heat, and simmer for 45 minutes. Check consistency and continue simmering if needed. Garlic Mashed Potatoes |Ingredients| 2-3 lbs potatoes 8 cloves garlic 1/2 cup milk (1%) 3 tbsp butter (avacado) 1 1/2 tsp salt 3/4 tsp black pepper 3 tbsp chopped chives (optional) |Cook| 1- Cut potatoes in half 2- Bring water to a boil. Add salt. Add potatoes and garlic. Reduce heat, and simmer 20-30 minutes or until tender; drain. 3- Drain potatoes and garlic. 4- Return potatoes and garlic to pan; mash with a potato masher to desired consistency. 5- Add butter and stir. Then add milk and pepper (and chives). Stir.

Roasted Brussels

|Ingredients| 3 lbs brussels sprouts 4 tbsp olive oil 1 tsp sea salt 3/4 tsp black pepper 1/8 tsp garlic powder 1/4 tsp onion powder |Cook| Preheat oven 400° Cut ends off of brussels Mix all in bowl Place on baking sheet Bake 35-40 minutes (shake pan every 10 minutes) Sprinkle with more sea salt

Baked Home Fries

|Ingredients| 2 lbs potatoes (cut 3/4 pieces) 1 red bell pepper (cut 1" squares) 1 jalapeño pepper 1 onion (cut in wedges) 2 tbsp olive oil 1 tsp garlic powder 1/2 tsp sea salt 1/4 tsp black pepper |Cook| Preheat oven 425 Mix all in bowl Place on greased (olive oil) baking sheet Bake 45 minutes (flipping every 15 minutes) *Use metal spatula (potatoes stick to pan) Baked Granola |Ingredients| 3 cups whole rolled oats 1 cup nuts/seeds 1 tsp Cinnamon 3/4 tsp Salt 1/2 cup dried fruit 1/2 cup cacao chips 3 Tbsp almond butter 1 tsp vanilla extract 1/2 cup maple syrup or honey 1/3 cup EVOO |Cook| Preheat oven 350 & Prepare a baking sheet w parchment paper In bowl- combine oats, nuts, salt, cinnamon Add- EVOO, syrup, vanilla, almond butter. Mix Put on baking sheet, bake 21-24 minutes. Stir half way. Push down with spatula to compact it.

Iced Antioxidant Tea

|Ingredients| 1 gallon water 12 tea bags (4 black, 8 green) 1/2 lemon (optional) |Directions| 1- Boil half of water - remove from heat - add tea bags 2- Steep 10 minutes. Remove tea bags. 3- Add other half of water 4- Add lemon 5- Refrigerate

Italian Marinade

|Ingredients| 3/4 cup Olive oil 1/4 cup red or white wine vinegar 1 tsp garlic powder 1 tsp dried oregano 1 tsp dried basil 1/2 tsp onion powder 1/2 tsp crushed red pepper flakes 3/4 tsp salt 1/2 tsp black pepper 1 tsp lemon juice 6 chicken breasts |Directions| Mix ingredients. Put chicken and ingredients in a zip lock bag. Marinate for at least 1 hour, or 24 hours for full flavor.

Spanish Marinade

|Ingredients| 2 tsp oregano 1 tsp crushed red pepper 1 tsp salt 6 tsp Spanish smoked paprika 1/2 tsp black pepper 2 cloves minced garlic 8 tbsp olive oil Optional ingredients: 1/2 tsp coriander 1/2 tsp cumin 1 tbsp lemon juice 2 lbs pork or chicken |Directions| Mix ingredients in bowl. Put meat and ingredients in a zip lock bag. Marinate for at least 1 hour, or 24 hours for full flavor..