101 Fresh, Light & Quick Dinner Recipes
Healthy Express Cookbook

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Recipe: Passed down from good ole mom this is a great fast and east healthy dish for dinner or lunch and reheats very nicely. Squash Zucchini onions sharp chedder cheese and bread crumbs.

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Many of us are health conscious. We only eat grilled food or vegetables. There are many quick recipes you can follow using these ingredients.

There are already lots of easy to follow recipes you can gather from different sources. Whether you are a vegetarian, meat or seafood lover, there are lots of easy to do recipes that you can make for yourself and your family. These can be very healthier alternatives too. It depends on the recipe that you choose.

Grilled foods are very popular among the health conscious. It is any food cooked without oil. Instead, it is smoked to tenderize the meat. An example is a barbecue which is also the all-time favorite grilled dish. Meat is lined up in a stick and placed under fire or smoke. The heat slowly cooks the food.

Other kinds of grilled foods are steaks, kebabs, sea-foods or vegetables. Here are some principles of grilling.

Remember that there is only one portion of a meat or fish good for grilling. But this rule has an exception when it comes to the chateaubriand. And choose meat of high quality. Use only the prime cuts as much as possible.

It is best served right after taking it out of the grill so as not to lose the juicy flavors. It is also recommended to first preheat the food before grilling. Check the charcoals to make sure it is emitting just the right amount of heat to avoid burning or overcooking. Natural juices are lost with overcooking. The meat then ends up dry.

Avoid sticking by putting a little oil in the grill. It may be possible that you pass the meat to be grilled in the clean cooking oil. When you start cooking, use steak tongs to turn the meat.

For fishes, it must be floured, oiled and seasoned. If you are grilling both meat and fish at the same time, separate a clean area for the fish so that the flavors will not get mixed. Clean the grill to avoid burnt residue. The usual grilled foods are seasoned after being sealed.

These are just the basics of grilling. You can also deviate a little depending on what you think will make your cooking more delicious. Vegetables and seafood are easy to grill and make healthy additions to your meat and fishes.

Vegetable recipes are also becoming prevalent now as many people are turning vegetarians. These are healthy alternatives usually grown naturally. These leafy greens may be used in salads, soups, or even as a main dish in itself. It requires little time to cook. Some people prefer veggies to be half-cooked only because most nutrients are lost in heat.

This kind of food option is very low in cholesterol. Vegetarians are not prone to any serious digestive problems or colon cancer. Their body is able to get all the vital nutrients even without meat.

There are four types of vegetarian people. These are the true vegetarian, lacto vegetarian, ovo vegetarian and the pesco vegetarian. The true vegetarian eats only vegetables. They eat no meat or fish, not even processed foods. The lacto vegetarian includes dairy product in their diets. The ovo vegetarian also eats eggs. The pesco vegetarian eats non red meat, fish, dairy products and eggs.

There are many easy to do recipes that fit these different diets. An egg for example has many different types of cooking. To make your dish healthier, do not use oil in cooking your egg. You could steam or cook it in a microwave.

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With Super Bowl Sunday just around the corner, odds are you are either planning or going to a party for the big game. Odds also are there will be loads of food, most of it not so healthy. Why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?

The following is a comprehensive list of healthier substitutes for traditional party foods. These choices will satisfy your taste buds while saving at least hundreds if not thousands of calories in the process.Use these strategies consistently for parties and social gatherings over the course of the year, and you could prevent 5-10 lbs of fat gain…Not Bad! 

Section I- Appetizers

Naked Sandwiches
Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired)
Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
Tuna or Chicken Salad 
Nut Butter on Celery Sticks
Mixed Nuts (no sugar, unroasted, low in salt)
Cheese, Eggs, and Meat Tray
Raw Veggies (use dip sparingly)
Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)

Section II- Accessories

Natural Whole Grain Tortillas
Diet Lipton Green Teas (or other low calorie/carb beverages)
Water
Natural Salsa
Guacamole
Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses

Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
Chili (preferably bean-less, swap extra lean turkey for the beef version to cut down fat intake)

Section IV- Desserts

Prograde Cravers (100% organic chocolate snacks bars)
Larabars
Protein Cookies (swap in protein powder for flour)

BONUS- Top 10 Tips to Save Thousands of Calories At Party Time

1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggered by dehydration.

3.) No Empty Liquid Calories: Stay away from fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation. Eat your calories, don’t drink them.

4.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) White to Brown to Green: Use  whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber, which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up.  

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on. Set a limit to how much you are going to eat ahead of time. Don’t plan to fail!

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you can boost metabolism.

10.) Chew-Chew: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

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As far as value and family friendliness are concerned, you can’t beat ground beef at dinner time. Most Americans have grown up eating ground beef, or hamburger as it’s also referred to. In fact, what summer would be complete without a juicy hamburger cooked on the back yard grill?

Although health consciousness, along with industry and fast food beef scares in recent years have caused many folks to shy away from consuming ground beef, there are ways to prepare ground beef that are both safe and good for you too.

Lean ground beef is low in fat and high in protein, iron and B12, so there are healthy reasons to consider cooking with ground beef again. Choose the 93% lean ground beef in your grocery store and your recipes will be just as healthy for your family as any other lean beef dish. Not to mention the fact that ground beef is affordable and can be stretched to feed more people. Another ground beef tip that will help reduce fat if you choose to buy the less lean variety is to drain the fat and then rinse away any remaining grease or fat after cooking. As for cooking safety, ground beef should be cooked to an internal temperature of 160 degrees F.

Here is a quick and easy family-friendly recipe starring lean ground beef.

Easy Taco Hash Brown Supper

1 lb lean ground beef

½ cup onion, chopped

½ tsp garlic, minced

1 – 8 oz can tomato sauce

1 tsp chili powder

¾ tsp salt

1 tbsp butter

1 tbsp vegetable oil

4 ½ cups frozen hash browns, thawed (approx. ½ of a 26 oz package)

4 tomato slices

1 cup Cheddar cheese, shredded

Brown the lean ground beef with the onions and garlic and then drain well. Stir in the tomato sauce, chili powder and ½ tsp salt; bring to a boil. Reduce heat and simmer for about 10 minutes. Mix the butter and oil in a non stick oven proof skillet or pan and heat until bubbly. Press the hash browns into skillet and cook for five minutes. Preheat your broiler. Add the ground beef mixture over the hash browns and top with tomato slices and cheese. Broil for a couple of minutes.

This makes an easy and delicious weekday dinner that even picky eaters will love. Add a nice green salad and you have a healthy lean ground beef meal.

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It is extremely important for diabetics to manage their weight to help keep them healthy, and it can be used as a preventative measure before getting diabetes. Of course, it is healthy for everyone to manage their weight and maintain a healthy lifestyle, but in the case of diabetes even more so.

More than four out of every five people diagnosed with diabetes are overweight, and it is a fact that people who are overweight are at greater risk of developing Type 2 diabetes. Being overweight makes diabetes a lot harder to control, and by losing weight you can help to control your blood glucose levels, your blood fats (including cholesterol) and your blood pressure. There is a lot you can do to help manage your weight, including maintaining a healthy diet.

When it comes to cooking you can do a number of things to help manage your weight, and adapt recipes to make a lower-fat version. There are many specially adapted diabetic recipes available which can help you lose weight in a number of ways. It is generally a good idea to cook using these recipes instead of purchasing ‘diet’ meals from supermarkets, where you cannot be sure whether their replaced ingredients will do more harm than good.

Diabetic recipes will make use of low-fat products and avoid excess fats in meals by grilling instead of frying, for example. If you are worried about your fat intake then these recipes can be a healthy way of eating great food and of helping you to lose weight along the way.

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Weight Watchers is infamous for being one of the only proven, tried-and-true weight loss programs on the market. Many overweight men and women have used Weight Watchers through the years to lose a little or even a lot of weight, improve their health, and learn how to live a better life. Weight Watchers promotes healthy diet and exercise and provides a plethora of information on how to fit a healthy diet into a busy lifestyle.

Weight Watchers has not only published many cookbooks but has also made available an entire line of frozen food entrees that are inexpensive, affordable, healthy, and fast. Many people are under the misconception that Weight Watchers is only for people concerned about their weight; however Weight Watchers can be for everybody. Anyone can enjoy Weight Watchers’ recipes everyday.

WHEN COOKING, REMEMBER THE F WORD!

In December 2007, a special on BBC America’s ‘Chef Gordon Ramsay’s: The F Word’ was featured about the notion of eating Christmas dinner every night. The special highlighted the points that if families made a home cooked meal every night for dinner the results would be a healthier diet (since everything is cooked from scratch), less money spent on eating out, and a tighter family bond from eating at the table together. Clearly, not everyone has the time or energy to cook an entire Christmas dinner every night, however with a little planning and resourcefulness it can be very easy to cook at home more often. Online and in print, Weight Watchers has published thousands of recipes that are not only healthy and tasty, but also cost-effective and fast. Most Weight Watchers meals can be prepared and cooked in less than 30 minutes and use common, inexpensive ingredients.

SO MANY CHOICES…SO LITTLE TIME

Planning a home cooked meal every day can be a daunting task for most people, however it really doesn’t need to be. Many Weight Watchers recipes incorporate several of the same ingredients such as Orange Balsamic Chicken, Crusty Chicken Pot Pie, and Italian Stuffed Chicken. Choosing recipes that are similar then saves you time and money at the grocery store since you do not need to remember to buy many extra ingredients that you wouldn’t normally use every day. Weight Watchers recipes also teach you how to use healthier ingredients in every day life, such as olive oil instead of butter, grains instead of starches, and leaner proteins like chicken, turkey and fish instead of red meats. The best part of Weight Watchers recipes is that most of them are available for free online. Clearly, Weight Watchers has mastered the art of combining healthy living with simplicity.

You might be thinking anything classified as a diet recipe is going to be bland, unsatisfying, leaving you hungry and missing out on your favorite foods. Not a chance! Weight Watchers has recipes in every category imaginable, like Asian or Mexican , breads, soups, Crock Pot dinners, grilled, salads and of course dessert.

Popularity: 2% [?]

As the New Year gets under way, the diet enthusiasts are out in full force. You can barely find a parking space at the gym and some of the popular diet chains have more business than they know what to do with. At the start of each year, there are millions of people that pledge to lose weight and make this New Year the one that counts. There are plenty of tools out there to guide you in your weight loss journey.

Weight loss can be a complicated thing. It seems no matter what you do, the weight never comes off as fast as you’d like or nearly as quick as it seemed to be put on.

One great resource for helping get rid of that unwanted weight is diet recipes.

DietsinReview.com has a wonderful recipe section that’s totally free. Diet recipes can help keep variety in your eating habits while not having to sacrifice flavor. A couple of important things that great diet recipes have to include are a variety of categories. Some of the top recipe categories to look for are appetizers, Asian dishes, beverages, bread, crock pot, desserts, entrees, Mexican dishes, pasta, salad dressings, salads, seafood, side dishes, soups and vegetables. Among these categories, you should be able to find plenty of delicious recipes to keep your diet exciting while your calorie and fat count low. The main idea when trying to lose weight is that you must lower your calorie intake and increase your physical activity to get your desired results. Typically, cooking at home is much cheaper and healthier than eating out.

Another important drawing point to great diet recipes is having Weight Watchers points listed. The recipes listed on DietsinReview.com contain point values from Weight Watchers to help you keep track of what you’re eating. Weight Watchers has become amazingly popular and many people find recipes that have point values increasingly helpful. Diet recipes can also introduce you to foods that you would not otherwise sample.

Many dieters find a couple of new foods and eat those continually until they burn themselves out. With diet recipes, you can try anything that sounds good, and eventually add your own flair to some classic favorites. One of the surprising things about dieting is you can typically take all your favorite recipes, and while switching out some of the ingredient choices, make it a healthy dish. Common foods typically make a low-fat version that can be used to cut calories and fat without skimping on flavor. Some of the favorite recipes include a Tex-Mex dip appetizer, grilled pork teriyaki, caramel apple milkshakes, blueberry scones, crock pot Italian chicken, rocky road brownies, pork chops with maple pecan sauce, Mexicali meatloaf, chicken piccata, oriental salad dressing, honey Dijon potato salad, shrimp scampi, roasted potatoes with garlic, taco soup and vegetarian rice casserole.

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Rexford woman offering healthy vegetarian cooking classes for kids
REXFORD — Has your child been asking you to teach them to cook? Are you too tired or busy? A Rexford woman may have the answer. Tamara Flanders is offering vegetarian cooking classes for kids ages 8 to 15 years old. Classes for the six week program started Thursday but there is room for a few more students.

Read more on Community News

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With its firm meaty texture, medium flavour and a great source of Omega 3 tuna is an excellent fish to eat all year round.

Although more traditionally people associated tuna with the tinned variety, tuna steaks are becoming increasingly popular in restaurants and homes. TV chefs have brought the publics attention to the fast and simple ways to prepare tuna dishes and promote the health benefits of eating tuna.

Tuna is very easy to cook. It should be flash grilled, griddled or pan fired rather than baked, as baking will dry the fish out and spoil the texture. Due to the meaty flesh tuna steaks are can be eaten when rare or medium-rare in a similar way to beef steak, without having a detrimental effect on health.

Packed full of protein tuna provides a hearty meal in minutes. Tuna flambe au poivre with toasted pine nuts is the ideal way to serve tuna to family or friends. Accompany the tuna steaks with asparagus tips or sugar snap peas for an exciting, healthy meal which is full of natural goodness and low in calories.

Tuna steaks can be purchased frozen throughout the year, making them a readily available source of protein. One of the advantages of buying frozen is less wastage. With all the preparation carried out for you it is simply a matter of taking out the number of tuna steaks you need to use for a particular recipe or number of people eating.

The popular salad tuna nicoise is quite often made with tinned tuna. A far more flavoursome version is to use tuna steaks. As rare tuna steaks only take one or two minutes each side to cook this classical tuna supper dish can be prepared and cooked in the same time as it takes to open a tin and provide a far more substantial meal.

As tuna can be eaten rare it is the ideal food for cooking on the barbeque. There will be no worries about the health risks associated with under cooked poultry, meat or sausages, eating tuna steaks cooked on a barbeque is a healthy alternative. Adding the juice of a freshly squeezed lime provides a tasty zing for the palette which compliments the tuna beautifully.

Tuna steaks provide an excellent source of protein, vitamins, minerals and Omega 3 oil which is needed as part as a healthy diet. Omega 3 oil can help reduce the risk of heart disease and is used to treat numerous other medical conditions including anxiety and depression. The short amount of time needed to cook tuna means that all the nutritional value is retained during cooking.

As tuna is low in calories it is the ideal fish to use for people trying to lose or control their weight. The substantial firm texture of tuna meat provides a hearty healthy meal which is low in calories. Due to the oily properties of tuna only a very small amount of cooking oil, such as olive oil, is needed to cook it. Grilling or griddling is probably the best way to cook tuna if you are on a diet. There are various tasty tuna recipes available online if you are unsure how to cook or serve this delicious fish.

Popularity: 6% [?]