Recipes for Building a healthy life

I'm concerned about the imbalances in diets, and decided to add a few selections from my kitchen to assist those in creating a more healthful lifestyle. The following is breakfast, lunch and dinner to start.

BUILDING A HEALTHY LIFE™

Easy Recipes for Good Health

(For One)

Increase volume by doubling or tripling recipes

Breakfast:

Fruit salad

Oatmeal

2% Milk

Honey

Ingredients for Fruit Salad:

1 Apple

1 Pear

1 Banana

1 small orange

Several cherries (fresh only)

To do:

Wash all fruit

Cut the apple in small pieces, removing core, and place in large bowl.

Cut pear in small pieces, add to bowl

Cut banana in small slices, add to bowl

Peel orange separate segments and cut segments in half, adding all but 4 uncut segments

Take the 4 segments and squeeze the juice from them onto the fruit salad

Half the cherries and pit them, and add to the salad

Choose whole grains-for oatmeal such as cooks in 5 minutes, it’s processed much less

Add your choice of Milk or a tsp of honey to your Oatmeal.

Note: Your breakfast is loaded with vitamins and minerals and fiber! Guaranteed to last you longer than a fast food breakfast loaded with fats and sugars.

Lunch

Green salad with chicken breast, homemade dressing

Green salad: lettuce, cucumber, radishes, green onions, tomato, Kidney beans or garbanzos, Rinsed and drained

4 ozs. Chicken breast

Olive oil

Lemon

French roll

To do:

Sear your skinless chicken breast seasoned in garlic powder (not salted garlic) or garlic (fresh-you dice) in Olive Oil turning it several times until cooked and nicely browned.

While chicken is cooking:

Wash and dry lettuce and tear into bite-sized pieces,

Wash cucumber, radishes, tomatoes, green onions, dice and add to salad bowl

Rinse /drain beans- Add about ¼ cup to large bowl

While chicken is cooling make dressing:

Add about 2 tblsp. Olive oil to the salad, then squeeze a lemon on a juicer and add to the salad, mix well with the salad already coated with Olive Oil.

Dice the warm Chicken and add it to the salad, and mix well.

Tear the French roll; eat in small pieces with salad

Note: by not using a chemically induced salad dressing filled with sugars and fats your lunch will lend oxygen to your body, and the dressing contributes positively to the blood and your digestive organs. If weight loss is your goal, a diet such as this will get you started! You’re eating a lunch filled with protein, chlorophyll, vitamin and mineral nutrients-all valuable for your health/wellness.

Dinner

4oz Salmon or Dover Sole

Green Beans

Carrots

Mix of long grained white rice, a small amount of Wild rice and Short grain Brown Rice=1cup

Rosemary pieces

Pat of butter

Cayenne

Garlic pepper (no sugar type)

Ginger root

To do:

Rinse your fish; rub it with garlic and a little olive oil, and season with a very small amount of Italian spray salad dressing.

Broil the fish until the fish is no longer translucent. DO NOT EAT FISH UNCOOKED-THEY ARE LOADED WITH PARASITES UNTIL COOKED AT A GOOD HEAT!

Also-Sole is a very fast broil- so put it on after the rice and green beans/carrots are done, as it takes about 5 minutes to broil.

The rice takes the longest to cook- Add 2 parts water to 1 part rice: the rice should have about 1-2” of water over it. Such as 1cup rice and 2 cups water

Boil rice on med high till water is almost gone and little holes appear where the boiling occurred, turn the heat down to low and cover until rice is a nice soft grainy texture, and then take it off the heat.

Sprinkle a little Cayenne or Paprika on rice, add a pat of butter, and toss in bowl and cover

While rice is cooking:

Use the Tiny whole green beans in the frozen food counter (to save time) and peel a couple of carrots, dice and add with the green beans to a pot with Olive oil added to coat the bottom of the pan.

Add a clove of minced Garlic, and peel the skin of a small corner of the Ginger Root, and peel the ginger again till all the peeled ginger is gone adding it to the carrots and Green beans,

Sautee all lightly, until the green beans and carrots are tender,

Cover and let them sit.

Add Garlic pepper and very small amounts of Rosemary to taste to your Fish

Spoon rice on your plate, add the veggies over the rice and sprinkle a little Garlic Pepper over them

Enjoy!

Your Dinner is loaded with Omega Fatty acids, protein, fiber, vitamins and mineral nutrients, contributing to your health!

©The Natural Sage 2009 All Rights Reserved.