Posted on Leave a comment

Fix it and Enjoy It Healthy Cookbook

A collection of healthy recipes for the stove top and oven.

Try any of these recipes and have a sample of what you can find in the new Fix It and Enjoy It Healthy Cookbook, by Phyllis Pellman Good,
Author of Fix-It and Enjoy It! Healthy Cookbook: 400 Great Stove-Top and Oven Recipes

Basil chicken strips
Mary Fisher
Leola, PA

Makes 4 servings

Prep. time: 10 minutes
Cooking time: 10-12 minutes

1 lb. boneless skinless chicken strips
4 Tbsp. flour
4 Tbsp. tub-style margarine, non-hydrogenated
1 clove garlic, minced, optional
4 Tbsp. red wine vinegar
1 tsp. dried basil
1/4 cup fresh parsley, optional
1/4 cup fresh cilantro, chopped, optional

  1. In a large re-sealable bag, shake chicken strips in flour until coated.
  2. In a large skillet over medium-high heat, melt margarine.
  3. Add chicken, and garlic if you wish, and saute 5 minutes.
  4. Stir in vinegar, basil, and parsley, and cilantro, if you wish. Cook until chicken juices run clear.
  5. Serve over brown or wild rice (not included in analyses).

Per serving
Calories 257, Kilojoules 1075, Protein 27 g, Carbohydrates 7 g, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 8 g, Polyunsaturated Fat 3 g, Cholesterol 66 mg, Sodium 230 mg, Fiber none

Maple-glazed salmon
Jenelle Miller
Marion, SD

Makes 6 servings

Prep. time: 10 minutes
Grilling time: 8-9 minutes

2 tsp. paprika
2 tsp. chili powder
½ tsp. ground cumin
½tsp. brown sugar
1 tsp. kosher salt, optional (included in analysis)
6 4-oz. salmon fillets
1 Tbsp. maple syrup

  1. Spray grill rack with cooking spray. Heat grill to medium.
  2. Combine first four ingredients in a small bowl.
  3. Sprinkle fillets with salt if you wish. Rub with paprika mixture.
  4. Place fish on grill rack. Grill 7 minutes.
  5. Drizzle fish with maple syrup.
  6. Grill 1-2 minutes more, or until fish flakes easily when tested with a fork.

Per serving
Calories 221, Kilojoules 925, Protein 23 g, Carbohydrates 3 g, Total Fat 13 g, Saturated Fat 3 g, Monounsaturated Fat 5 g, Polyunsaturated Fat 5 g, Cholesterol 66 mg, Sodium 397 mg, Fiber 0.5 g

Herb marinated steak
Linda E. Wilcox
Blythewood, SC

Makes 4 servings

Prep. time: 10 minutes
Marinating time: 6-8 hours
Cooking/baking time: 12-18 minutes
Standing time: 10 minutes

1/4 cup chopped onion
2 Tbsp. fresh parsley
2 Tbsp. balsamic vinegar
1 Tbsp. olive oil
2 tsp. Dijon-style mustard
1 clove garlic minced
1 Ib. London broil, or chuck steak

  1. Combine onion, parsley, vinegar, oil, mustard, and garlic in a bowl.
  2. Place London broil or chuck steak in a sturdy plastic bag. Add onion mixture, spreading it on both sides of the meat. Close bag securely.
  3. Place filled bag in a long dish in case of any leaks. Marinate in refrigerator 6-8 hours, or overnight. Turn it over at least once while marinating.
  4. Pour off marinade. Place steak on rack in broiler pan so meat is about 5″ from heat source. Broil about 6-8 minutes on each side for rare; 9 minutes on each side for medium.
  5. When finished broiling, allow meat to stand for 10 minutes.
  6. Then carve diagonally across the grain into thin slices.

Per serving
Calories 210, Kilojoules 879, Protein 23 g, Carbohydrates 4 g, Total Fat 10 g, Saturated Fat 3 g, Monounsaturated Fat 6 g, Polyunsaturated Fat 1 g, Cholesterol 64 mg, Sodium 132 mg, Fiber trace

Tip: You can grill the steak, rather than broiling it.

Dietitian’s tip: Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.

This is an excerpt from the book Fix-It and Enjoy It! Healthy Cookbook: 400 Great Stove-Top and Oven Recipes by Phyllis Pellman Good. The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

Reprinted from Fix-It and Enjoy-It! Healthy Cookbook. Copyright by Good Books (www.GoodBooks.com). Used by permission. All rights reserved.

Posted on Leave a comment

Healthier eating for adults

From the author of “Fix It And Enjoy It Healthy Cookbook”

If you wish to make changes towards healthier eating but finding difficult to do so, try to apply some of these tips designed to encourage adults set in their diets to make healthy changes.

Tips for healthier eating for stuck-in-their-ways adults

by Phyllis Pellman Good,
Author of Fix-It and Enjoy It! Healthy Cookbook: 400 Great Stove-Top and Oven Recipes

Are you stuck in a food rut and having a hard time changing to healthier eating habits? If you want to make lasting changes to the way you eat, you need a plan. Follow these steps for changing an unhealthy behavior into a healthy one:

1. List your behaviors that you think are unhealthy. For example, maybe you eat too fast, or snack throughout the day instead of eating regular meals, or eat whenever you’re under stress.

2. Choose one behavior that you would like to change. (Trying to change everything on your list at once can feel overwhelming.)

3. As you think about strategies for changing, try to figure out how you developed the behavior. For example, do you tend to snack all day because you’re under constant stress?

4. Brainstorm about ways to change your behavior. Think of five to seven possible solutions. Then pick one strategy that you think is practical and doable. For example, choose a healthy habit that you can substitute for an unhealthy one.

5. Figure out a way to make your new behavior easy to do. For example, how can you eat more fruit? Maybe you can make sure that a well-stocked bowl is always on your kitchen counter.

6. Identify obstacles that might get in your way. What conflicts might interfere with your strategy? What plans can you make to work around those possible hindrances?

7. Set a date for when you want to achieve your goal of changing your behavior and routine. Establish a comfortable pace for making the change.

8. When you reach the goal date, evaluate your success. What worked and what didn’t? What would you do differently?

9. Consider what you need to do to maintain your new approach to food. Think about what you need to do to make your healthy behavior a permanent one.

10. When you’re ready, select another behavior you’d like to change and restart the process.

The above is an excerpt from the book Fix-It and Enjoy It! Healthy Cookbook: 400 Great Stove-Top and Oven Recipes by Phyllis Pellman Good. The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

Reprinted from Fix-It and Enjoy-It! Healthy Cookbook. Copyright by Good Books (www.GoodBooks.com). Used by permission. All rights reserved.

Author Bio

Phyllis Pellman Good is a New York Times bestselling author whose books have sold nearly 10 million copies.

Good has authored the national #1 bestselling cookbook Fix-It And Forget-It Cookbook: Feasting with Your Slow Cooker (with Dawn J. Ranck), which appeared onThe New York Times bestseller list, as well as the bestseller lists of USA Today, Publishers Weekly, and Book Sense.

Good has also authored Fix-It and Enjoy-It Cookbook: All-Purpose, Welcome Home Recipes, Fix-It and Enjoy-It Diabetic Cookbook, and Fix-It and Enjoy-It 5-Ingredient Recipes, all for stove-top and oven use. (Fix-It and Enjoy-It is a “cousin” series to the Fix-It and Forget-It books.)

Good’s cookbooks include Fix-It and Forget-It Big Cookbook: 1400 Best Slow Cooker Recipes!, as well as four additional titles in the Fix-It and Forget-It series. Among her other cookbooks are The Best of Amish Cooking and The Central Market Cookbook.

See her book at Fix It And Enjoy It or visit her site at www.Fix-ItandEnjoy-It.com

Posted on Leave a comment

Best ground beef recipes

The best ground beef meat comes from a lean steak.

We asked for the best ground beef recipes. The contestants sent some great recipes for the chance to grab a copy of the winner book in the category for bread, other baking and sweet in the IACP cookbook awards.

Best Ground Beef Recipes Contest

Contestants sent their best ground beef recipes to All Foods Natural for the chance to win a copy of Local Breads: Sourdough and Whole-Grain Recipes from Europe’s Best Artisan Bakers.

Only subscribers to our newsletter or registered users were allowed to enter this competition.

This competition run from 21 December 2008 to 20 March 2009, entries were accepted from from 21 December 2008 to 1 March 2009. Apart from the book offered as a first prize, there was another offered as runner up.

The winners

Bette’s creamed ground beef on toast was the recipe most voted.

Bette said “I am happy you enjoyed my creamed ground beef on toast , it’s a great easy comfort food.” And she is right.

The recipe is very easy to prepare and very enjoyable to eat. It is one of those sandwiches that feel as satisfying as a full roasted dinner. Meet Bette at the stove..

Q: Tell us about your background: Where and when did you learn to cook?
A: I am the oldest of 5 children, my mother taught me to cook early around age 10. Then when I was 16 I worked in a restaurant as well.

Q: Which one is your favorite food?
A: Favorite food to cook are meats, beef & pork roasts are a favorite due to the leftovers can always be recreated. I love making “something from nothing”.

Q: Who does the cooking at home? Do you cook for one or two, or a family?
A: I do all the cooking. It’s just myself & my husband.

Q: Which dish is the one you cook best?
A: Chocolate chip cookies. Practice makes perfect and I have baked many of those.

Q: Which ones are your favorite recipes/dishes at home? Eating out?
A: At home, beef pot pie made from left over roast and gravy plus whatever vegetables you enjoy. When we eat out, being from Maine, we enjoy fresh seafood.

Bette sent us also a second entry. See her zuchinni ground beef lasagna.

It’s so exciting to have won the bread book. I taught myself to make yeast bread a couple of years ago when my mother in law wanted “bean hole beans” & yeast rolls for her 75th birthday. My brother in law offered to make the beans if I would make the bread. It was only 3 weeks away, so every day I made a batch of yeast bread until it I got the feel of the dough and baking just right. Many batches ended in the trash but by her birthday we had lovely white & oatmeal yeast rolls that were a hit. The book will be used often.

A runner up prize

The second most voted recipe was sheppard’s pie from Liz, and she got a chance to fix and enjoy meals the healthy way.

Posted on Leave a comment

Healthiest meals on Earth

The Surprising, Unbiased Truth about What Meals to Eat and Why.Healthiest meals on Earth

This book by acclaimed nutritionist Dr. Jonny Bowden combines ingredients that promote long-term health to create meals that will literally save lives.

The Healthiest Meals on Earth

Unbiased truth about what meals to eat and why

Studies show that eating the vital ingredients featured here as part of a balanced diet can cut the risk of heart disease by three-quarters, boost overall heart health, and add years to your life.

Broiled salmon with tamari-orange marinade

Full of omega-3s for your heart, mood, and skin

Ingredients

1 1/2 pounds (680 g) wild Alaskan salmon fillet, cut into 4 equal portions, or four 6-ounce (186-g) salmon steaks
1/3 cup (80 ml) high-quality dry white wine, such as Chardonnay, or medium sweet wine, such as Riesling
2 tablespoons (30 ml) low-sodium tamari
1/3 cup (80 ml) orange juice (fresh squeezed is best; about 1 large juicy orange)
3 tablespoons (24 g) peeled and finely grated ginger
1/4 cup (25 g) finely chopped green onions
1 teaspoon raw honey
1/2 teaspoon extra virgin olive oil

Prep Time: 10 minutes, then marinate for 4 to 6 hours
Cook Time: 10 to 15 minutes
Yield: 4 servings

  1. Rinse the salmon gently in water and pat to dry.
  2. In a small bowl, combine the wine, tamari, orange juice, ginger, scallions, and honey and whisk to combine well.
  3. Place the salmon in a shallow glass baking pan, skin side down if fillet, and pour the marinade evenly on top.
  4. Cover the baking pan with plastic wrap and refrigerate for 4 to 6 hours or overnight, tipping the dish occasionally to recoat the salmon.
  5. Remove the baking pan from the refrigerator and let it stand at room temperature for 30 minutes, Preheat the broiler.
  6. Lift the salmon out of the baking pan and remove any ginger or scallions to prevent burning, Rub the oil on the skin/bottom side the salmon and place it on the broiling pan, oiled side down.
  7. Broil the salmon under high heat for 10 to 15 minutes, until salmon flakes easily with a fork and the flesh inside is firm and light pink. The top should lightly brown and caramelize. If the salmon browns within the first 5 minutes, move the broiling pan down 1 rack in your oven.

Notes from the Kitchen

Marinades impart wonderful flavors to proteins — such as meat, fish, and tofu —
and the acid and salt components of the marinade can help to tenderize the meat or fish.

It takes time for the protein to fully absorb the marinade flavors. Seafood takes the
least, 4 hours, whereas heavier cuts of meat take longer, up to 12 hours. A typical
marinade combines a strongly flavored liquid — such as wine, vinegar, or juice — with
herbs, spices, or other flavoring foods, such as minced onion, and a small amount of oil.
You can omit the oil to reduce the fat content. Using a small amount of a pungent-flavored food or spice such as garlic, cayenne pepper, or ginger will reduce the
need for salt.

  • One cup of marinade is sufficient for 2 to 3 pounds (900 g to 1/4 kg) of protein.
  • It’s helpful to turn the meat, seafood, or tofu to recoat it occasionally while marinating. Some people combine the meat, seafood, or tofu and marinade in a gallon-size resealable plastic bag to easily recoat the meat. Place the bag inside a bowl in the refrigerator just in case the bag leaks.

The above is an excerpt from the book The Healthiest Meals on Earth
by Jonny Bowden, Ph.D., C.N.S.

Published by Fair Winds Press;  July 2008;$24.95US/$27.50CAN; 978-1-59233-318-9
Copyright © 2008 Jonny Bowden, Ph.D., C.N.S.

About the Author

Jonny Bowden, Ph.D., C.N.S, is a nationally known expert on weight loss, nutrition, and health. He’s a board-certified nutrition specialist with a master’s degree in psychology, a life coach, motivational speaker, and former personal trainer with six national certifications. His most recent book is the much-praised The Most Effective Natural Cures on Earth. His book The 150 Healthiest Foods on Earth: The Surprising Truth about What You Should Eat and Why has been endorsed by a virtual who’s who in the world of integrative medicine and nutrition, including Mehmet Oz, M.D., Christiane Northurp, M.D., and Barry Sears, Ph.D.

Posted on Leave a comment

Perfect fusion marinade

The recipe that won the first prize at the Complement Your Barbecue recipe competition.

This garlic, ginger and molasses teriyaki is an example of fusion cooking. It won the first prize at the Complement Your Barbecue recipe competition. Meet, Hillary, the marinade expert, at the stove.

Hillary is a retired teacher turned caterer from California, creating menus and recipes for friends and family, including all special events. Her food gifts are very much in demand and she acts as culinary consultant for her group of friends. In fact, it was Pam, her sister in law, who entered this recipe on Hillary’s behalf.

Q: Tell us about your background: Where and when did you learn to cook?
A:  I am an empty nester, mother of two grown up boys. I live with my husband, Tod, a dog and multitude songbirds. Learning to cook? I think I was only nine or ten years old. I always had a taste for sweet things, especially my grandmother cookies. Since we only visited for short periods I asked her to teach me how to make them so I could enjoy my favorite things any time I wanted.

Q: Which one is your favorite food?
A: Still Grandma’s cookies and brownies. Apart from that, I love sushi. I like Japanese and Korean dishes very much and I like being adventurous when I recreate the recipes and combine the flavors in new ways.

Q: Who does the cooking at home? Do you cook for one or two, or a family?
A: I do the cooking at home and out. I often help with

Q: Which dish is the one you cook best?
A: Chocolate chip cookies. Practice makes perfect and I have baked many of those.

Q: Which ones are your favorite recipes/dishes at home? Eating out?
A: At home, I like experimenting with flavors, mixing my favorite Japanese and Asian recipes with local ingredients. I prepare things like bean sprout tacos, or curried shrimp with pasta and daikon salad. It is not usual that I feel tired and I do not want to cook, but it happens and then we go out, I  eat and enjoy everything, then, just grateful I did not have to cook it.

Q: Please, share with us a typical menu you serve when you entertain friends.
A: Apart from the traditional holiday dinners with family, when I may do roast turkey with gravy and add my oriental touch with something like cranberry chutney and a lychee fruit salad, it is more usual that friends ask for my help for entertaining. I try to make it healthy and easy. I either choose a menu around a central dish –usually a roast- and assorted salads or a buffet.

Posted on Leave a comment

Crock pot chicken recipes

A recipe contest run by a former publication.

Contestants got their best ones ready for the chance to win two wonderful cooking books. Chicken is versatile an can be prepared in countless ways, however slow cooking in the crock pot allows complex food flavors to develop – apart from preventing any burning – impossible to achieve with other cooking methods. So slow cooker, crock pot or crock pot it is.

Crock pot chicken recipe contest

If you have a great chicken recipe to cook in the crock pot, you are ready to enter. If you don’t, scan your file for casserole chicken recipes, select that one your family and friends always praise, adapt it to the slow cooker and enter it in the Crock Pot Chicken Recipe Competition, Food Naturally Winter 2008 Recipe Contest. Get your recipes published in All Foods Natural.

We are asking for crock pot chicken recipes. Get ready your best for the chance to win two wonderful cooking books.

Chicken is versatile an can be prepared in countless ways, however slow cooking in the crock pot allows complex food flavors to develop – apart from preventing any burning – impossible to be achieved with other cooking methods, so crock pot it is.

Chicken is great meat value. It is lean and healthy, provides iron and vitamin B -so important for growing children- and it is international. With the worries about climate change, chicken is becoming increasingly more popular as raising poultry has less environmental impact than raising cattle.

Make time for a crock pot chicken recipe and give yourself the chance of getting the books.

The winners

The winning recipe was chicken chili, sent by Alice, and the runner up was the delicious chicken with 40 cloves of garlic, from Rose. Both are already enjoying their books, as we wanted them to have them before Christmas. We didn’t get interviews this time as both contestants were very busy with Holiday cooking.

There was no second runner up because we received many recipes for crock pot… with everything but chicken.