Healthy recipes：Gnocchi With Summer Squash, Basil, and Feta

Gnocchi With Summer Squash, Basil, and Feta

 

Healthy recipes：Gnocchi With Summer Squash, Basil, and Feta

 

Cook time: 20 mins

Total time: 20 mins

Serves: 4

Ingredients

• 1 pound gnocchi, fresh or frozen


• 1/4 cup olive oil


• 3 yellow squash (about 1 1/2 pounds), cut into 3/4-inch pieces


• 3 cloves garlic, chopped


• kosher salt and black pepper


• 4 ounces Feta, crumbled (about 1 cup)


• 1/3 cup torn fresh basil leaves

Instructions

1. Cook the gnocchi according to the package directions; drain and return it to the pot.


2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the squash, garlic, and ¼ teaspoon each salt and pepper. Cook, tossing occasionally, until crisp-tender, 6 to 8 minutes.


3. Add the squash to the gnocchi and toss to combine. Serve sprinkled with the Feta and basil. Season with pepper.

 

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Healthy recipes：Gnocchi With Summer Squash, Basil, and Feta

Healthy meal recipes：Bucatini With Turkey Sausage and Zucchini

Bucatini With Turkey Sausage and Zucchini

 

Bucatini With Turkey Sausage and Zucchini

 

Prep time: 15 mins

Cook time: 35 mins

Total time: 50 mins

Serves: 4

Ingredients

• 12 ounces bucatini or spaghetti


• 1 tablespoon plus 1 teaspoon olive oil


• 1 pound Italian-style turkey sausage links, casings removed


• 1 pound zucchini and/or summer squash (about 4 small), thinly sliced


• 1 large onion, chopped


• 4 cloves garlic, chopped


• kosher salt and black pepper


• 1/2 cup grated Parmesan (2 ounces), plus more for serving


• 1/4 cup fresh oregano leaves

Instructions

1. Cook the pasta according to the package directions. Reserve ½ cup of the cooking water; drain the pasta and return it to the pot.


2. Meanwhile, in a large skillet, heat 1 teaspoon of the oil over medium-high heat. Add the sausage and cook, breaking it up with a spoon, until browned and cooked through, 10 to 12 minutes. Transfer to a plate.


3. Reduce heat to medium and add the remaining tablespoon of oil to the skillet. Add the zucchini and/or squash, onion, garlic, ½ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing occasionally, until the vegetables are golden and very tender, 15 to 18 minutes (reduce heat if the pan begins to darken).


4. Toss the pasta with the sausage, vegetables, Parmesan, oregano, and ¼ cup of the reserved cooking water (add more cooking water if the pasta seems dry). Serve with additional Parmesan.

 

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Healthy meal recipes：Bucatini With Turkey Sausage and Zucchini

Easy healthy meals：Pork Cutlets With Sautéed Peppers and Beans

Pork Cutlets With Sautéed Peppers and Beans

 

Easy healthy meals：Pork Cutlets With Sautéed Peppers and Beans

 

Cook time: 25 mins

Total time: 25 mins

Serves: 4

Ingredients

• 2 tablespoons olive oil


• 8 pork cutlets (about 1 1/2 pounds), pounded 1/4 inch thick


• kosher salt and black pepper


• 2 medium bell peppers, thinly sliced


• 2 large shallots, thinly sliced


• 1 15.5-ounce can cannellini beans, rinsed


• 1/2 cup pitted kalamata olives, halved


• 1/2 cup fresh flat-leaf parsley leaves


• 1 tablespoon red wine vinegar

Instructions

1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the pork with ¼ teaspoon each salt and black pepper. Working in 2 batches, cook the pork until browned and cooked through, 2 to 3 minutes per side; transfer to a plate.


2. Heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Add the bell peppers, shallots, ½ teaspoon salt, and ¼ teaspoon black pepper. Cook, tossing occasionally, until softened, 5 to 7 minutes.


3. Add the beans, olives, parsley, and vinegar to the skillet and toss to combine. Serve the pork topped with the vegetable mixture.

 

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Easy healthy meals：Pork Cutlets With Sautéed Peppers and Beans

Grilled Halibut With Salt-and-Vinegar Potatoes

Grilled Halibut With Salt-and-Vinegar Potatoes

Grilled Halibut With Salt-and-Vinegar Potatoes

 

Cook time: 40 mins

Total time: 40 mins

Serves: 4

Ingredients

• 1 pound russet potatoes, peeled and cut into 1/2-inch-thick rounds


• 2 tablespoons cider vinegar


• 2 tablespoons olive oil, plus more for the grill


• kosher salt and black pepper


• 4 6-ounce pieces halibut, cod, or striped bass fillet


• 1 large red onion, sliced into 1/2-inch-thick rings


• 2 cups baby arugula


• 2 tablespoons fresh lemon juice, plus lemon wedges for serving

Instructions

1. Heat grill to medium-high. Divide the potatoes between 2 large pieces of heavy-duty foil and, dividing evenly, toss with the vinegar, 1 tablespoon of the oil, and ½ teaspoon each salt and pepper. Fold the foil over the potatoes and seal the edges to form 2 packets. Place on grill and cook, turning once, until the potatoes are tender, 20 to 25 minutes.


2. Meanwhile, rub the halibut and onion with the remaining tablespoon of oil and season with ¼ teaspoon each salt and pepper. After the potatoes have cooked for 15 minutes, oil grill. Add the halibut and onion and cook until the halibut is opaque throughout, 3 to 5 minutes per side, and the onion is tender, 4 to 5 minutes per side.


3. In a small bowl, toss the arugula with the lemon juice. Top the halibut with the arugula and serve with the potatoes, onion, and lemon wedges.

 

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Grilled Halibut With Salt-and-Vinegar Potatoes

Delicious healthy meals:BAKED BANANA BREAD DOUGHNUTS

BAKED BANANA BREAD DOUGHNUTS

 

I just haven’t been able to get enough of my doughnut pan lately, and when I spotted a pile of over-ripe bananas in the back of the fridge, I knew what had to happen — banana bread doughnuts! But, while I love sweets, I wanted to keep these breakfast treats on the light side, so I cut out the processed sugar and white flour, and significantly cut down on the fat while keeping the great banana bread flavors we all know and love. These soft, walnut-studded rings are made with whole wheat flour, naturally sweetened, and baked to perfection.

BAKED BANANA BREAD DOUGHNUTS

 

Serves: 10

Ingredients

• 1 cup whole wheat flour


• 1/2 teaspoon baking soda


• 1/4 teaspoon salt


• 2 tablespoons coconut oil


• 2 ripe bananas, mashed


• 1/4 cup agave syrup (or maple syrup!)


• 1/2 cup Greek Yogurt


• 1 egg, lightly beaten


• 1 teaspoon vanilla


• 1/2 cup walnuts, chopped


• Cooking spray

Instructions

1. Preheat oven to 325 degrees. Lightly coat the doughnut pan with cooking spray and set aside. Note: If you don’t have a doughnut pan, you can either make these “doughnut muffins,” or pour the batter into a bundt pan for one giant doughnut!


2. In a large bowl, whisk together flour, baking soda, and salt. Set aside.


3. In a medium bowl, combine coconut oil, mashed bananas, agave syrup, yogurt, egg, and vanilla, and whisk until smooth.


4. Add the wet mixture to the dry mixture, and stir until just combined.


5. Now it’s time to fill the pan: Pour the batter into a resealable plastic bag (or a pastry bag). Cut off one corner of the bag, and squeeze batter into the prepared doughnut pan, making sure each indentation is about 3/4 full.


6. Top with walnuts pieces, and lightly press them into the batter.


7. Bake for 14 to 16 minutes, or until the doughnuts are golden and spring back when touched. Remove from the oven and cool in the pan for a few minutes, then carefully turn out into a wire rack and cool fully. (Note: Baking time will vary if using a different type of pan.)

 

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Delicious healthy meals:BAKED BANANA BREAD DOUGHNUTS

Spicy Hoisin Skirt Steak With Cucumber Salad

Spicy Hoisin Skirt Steak With Cucumber Salad

 

Spicy Hoisin Skirt Steak With Cucumber Salad

 

Prep time: 10 mins

Cook time: 35 mins

Total time: 45 mins

Serves: 4

Ingredients

• 1 cup quick-cooking brown rice


• 2 tablespoons hoisin sauce


• 1 teaspoon Sriracha or Asian chili-garlic sauce


• canola oil, for the grill


• 1 1/2 pounds skirt steak, cut into 4 pieces


• 1 English cucumber, halved lengthwise and thinly sliced


• 2 scallions, thinly sliced, white and green parts separated


• 1 tablespoon rice wine vinegar


• 1/2 teaspoon sugar


• kosher salt and black pepper


• 1/4 cup salted, roasted peanuts, chopped

Instructions

1. Heat grill to medium-high. Cook the rice according to the package directions.


2. Meanwhile, in a small bowl, stir together the hoisin and Sriracha; oil grill. Brush the steak with the hoisin mixture and grill, 2 to 3 minutes per side. Let rest for 5 minutes before slicing.


3. In a medium bowl, toss the cucumber and scallion whites with the vinegar, sugar, and ¼ teaspoon each salt and pepper. Serve with the steak and rice and sprinkle with the peanuts and scallion greens.

 

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Spicy Hoisin Skirt Steak With Cucumber Salad

Food for health:Baked Onion Rings With Chipotle Ranch Dressing

Baked Onion Rings With Chipotle Ranch Dressing

 

Baked Onion Rings With Chipotle Ranch Dressing

 

Prep time: 25 mins

Cook time: 45 mins

Total time: 1 hour 10 mins

Serves: 4

Ingredients

• 1 1/2 cups panko bread crumbs


• 1/4 cup olive oil


• kosher salt and black pepper


• 1/4 cup all-purpose flour


• 2 large eggs, lightly beaten


• 1 small sweet onion (such as Vidalia or Walla Walla), sliced and rings separated


• 3/4 cup buttermilk


• 1/3 cup mayonnaise


• 1 teaspoon chopped chipotles in adobo sauce


• 2 tablespoons finely chopped fresh parsley

Instructions

1. Heat oven to 450° F. Toss the bread crumbs with 2 tablespoons of the oil, ½ teaspoon salt, and ¼ teaspoon pepper until well coated. Bake on a rimmed baking sheet, tossing once, until golden brown, 3 to 5 minutes. Transfer to a shallow bowl. Place the flour and eggs each in separate shallow bowls.


2. Rub the remaining oil on 2 rimmed baking sheets. Working one at a time, dip the onion rings in the flour, then in the eggs (letting any excess drip off), then coat with the bread crumbs, turning and pressing gently to help them adhere. Bake on the prepared baking sheets, flipping the onion rings once, until tender, 12 to 14 minutes.


3. Whisk together the buttermilk, mayonnaise, chipotles, parsley, and ¼ teaspoon salt in a small bowl. Serve with the onion rings for dipping.

 

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Food for health:Baked Onion Rings With Chipotle Ranch Dressing

Lentil Fritter Pitas With Red Cabbage Slaw

Lentil Fritter Pitas With Red Cabbage Slaw

 

Lentil Fritter Pitas With Red Cabbage Slaw

 

Prep time: 30 mins

Total time: 30 mins

Serves: 4

Ingredients

• 2 15-ounce cans lentils, rinsed


• 1/2 cup fresh cilantro leaves, plus more for serving


• 1/2 cup fresh flat-leaf parsley leaves


• 1 clove garlic, finely chopped


• 1/2 teaspoon ground cumin


• 1/2 cup bread crumbs


• kosher salt and black pepper


• 1/4 head red cabbage, shredded (about 1 1/2 cups)


• 2 tablespoons fresh lemon juice


• 3 tablespoons olive oil


• 1/2 cup low-fat Greek yogurt


• 1/4 teaspoon crushed red pepper, plus more for serving


• 4 pocketless pitas, warmed

Instructions

1. In a food processor, puree 1 can of the lentils with the cilantro, parsley, garlic, and cumin until nearly smooth. Transfer to a bowl and mix in the bread crumbs, the remaining can of lentils, ½ teaspoon salt, and ¼ teaspoon black pepper. Form into sixteen ½-inch-thick patties.


2. In a large bowl, using a wooden spoon, lightly mash the cabbage with the lemon juice, 1 tablespoon of the oil, and ¼ teaspoon each salt and black pepper; set aside. In a small bowl, stir together the yogurt, crushed red pepper, and ¼ cup water.


3. Heat 1 tablespoon of the remaining oil in a large nonstick skillet over medium-high heat. Working in 2 batches, cook the patties until browned, 3 to 4 minutes per side, adding the remaining tablespoon of oil to the skillet for the second batch.


4. Dividing evenly, top each pita with the patties, cabbage mixture, yogurt sauce, and the additional cilantro and crushed red pepper.

 

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Lentil Fritter Pitas With Red Cabbage Slaw

TROPICAL BEACH GRANOLA

TROPICAL BEACH GRANOLA

 

I’m not sure about you, but where I live, summer still feels like a long way away. The snow, the slush, and the salt stains on my boots are making me very envious of anyone jetting off to exotic destinations. Unfortunately I don’t have any grand travel plans in the near future, so instead, I decided to bring the tropical flavors to my kitchen. This granola is much lower in sugar than many similar granolas found in grocery stores, yet it still packs a ton of flavor. So take a bite, close your eyes, and let the taste of coconut, vanilla, pineapple and mango take you on a mini-vacation to the beach!

 

TROPICAL BEACH GRANOLA

 

Serves: 5

Ingredients

• 2 1/4 cups rolled oats (use gluten-free if necessary)


• 1/4 cup ground flaxseed


• 1/2 cup roughly chopped or slivered unsalted almonds


• 2 teaspoon orange zest


• 1/2 teaspoon cinnamon


• 2 tablespoons honey


• 1/2 cup unsweetened vanilla-flavored almond milk


• 2 tablespoons coconut oil


• 1/4 cup flaked unsweetened coconut


• 1 cup mixed dried fruit — pineapple, mango, apricots, guava, and cranberries

Instructions

1. Preheat oven to 300 degrees F.


2. Combine the oats with almonds, orange zest, and cinnamon in a large bowl. Set aside.


3. Place a saucepan over medium heat and whisk the honey, almond milk, and coconut oil until smooth (about 2 minutes).


4. Pour wet ingredients over the oat mixture and stir to coat.


5. Line a large baking sheet with parchment and spread the oat mixture evenly over the top. Spread the oat mixture as thinly as possible (no thicker than about 1/4 of an inch)


6. Bake for 30 mins, or until nice and toasty.


7. Remove the pan from the oven and break up some of the chunks. (Leave a few big clusters — they’re the best bits!)


8. Turn the heat in the oven up to 325 degrees. While you’re waiting for the temperature to increase, add the flaked coconut to the pan.


9. Bake for another 15 minutes.


10. Remove pan from oven and let cool. It will be soft at this point but will become crunchy as its temperature falls.


11. Mix in the dried fruit and store in a sealed container.

 

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TROPICAL BEACH GRANOLA

Healthy meal recipes:PESTO QUINOA SALAD

PESTO QUINOA SALAD

Eating clean isn’t always easy, especially during the week when you’ve got work, school, family, and dozens of other commitments to worry about. However, I’m a believer that there are always ways to prepare yourself and make healthy choices more accessible. One of my favourites is big-batch meal preparation, and if you’re ever looking for me on a Sunday afternoon, chances are I’m in my kitchen doing exactly that. This zesty pesto quinoa salad is gluten-free and vegan friendly, and packs a whole load of vitamins, minerals, and plant-based protein. If you’re really prepared, you can make your own pesto, but if not, feel free to buy a jar. This salad can be stored in the fridge for up to five days, making it a perfect weekday brown bag lunch option.

PESTO QUINOA SALAD

 

Serves: 2-3

Ingredients

• 1/2 cup uncooked quinoa


• 1 cup low sodium vegetable stock (or water!)


• 7 thin stalks asparagus, sliced diagonally into bite-sized pieces


• 1/4 cup diced red onion


• 1/2 cup diced sweet bell peppers (any color)


• 1/2 cup halved cherry tomatoes


• 5 artichoke hearts, rinsed, drained, and halved (or quartered if larger)


• 1 tablespoon chopped parsley (plus additional to garnish, if desired)


• 1 1/2 cups cooked chickpeas, rinsed and drained


• 1 teaspoon pesto


• 1 tablespoon balsamic vinegar


• Sea salt and black pepper, to taste

Instructions

1. In a small saucepan, cook the quinoa in the vegetable stock over medium heat, covered, for 15 minutes, or until liquid is absorbed.


2. Immediately after removing the saucepan from the stove, add the chopped asparagus and cover. Allow the asparagus to steam lightly inside the pot with the quinoa for 5 minutes.


3. Meanwhile, prepare all other veggies and herbs. Toss them together in a large bowl.


4. In a smaller bowl, combine the balsamic vinegar with pesto until smooth. Pour it into the large bowl of veggies, along with the chickpeas, quinoa, and asparagus. Stir to coat and season with sea salt and black pepper, to taste.


5. Serve the salad warm or cold. Enjoy it immediately, or store it in an airtight container in the fridge for up to 5 days.

 

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Healthy meal recipes:PESTO QUINOA SALAD

Cheap healthy meals:CHOPPED MEXICAN SALAD

CHOPPED MEXICAN SALAD

 

For a cheap and healthy take on those favorite Mexican eats, this recipe has you covered. A great source of protein and iron, this 10-minute recipe packs a savory blend of black beans, bell peppers, sweet corn, avocado, and greens. It’ll be the new go-to for dinner, game time, or that extra-special potluck dish.

CHOPPED MEXICAN SALAD

 

Serves: 2-3

Ingredients

• 1 can of black beans


• 1 can of whole kernel sweet corn


• 1 bell pepper


• 1 avocado


• ½ a bag of fresh spinach leaves


• Pepper


• Garlic Salt


• Hot Sauce

Instructions

1. Pour a tablespoon of olive oil in to a large skillet and sauté fresh spinach leaves until wilted.


2. As spinach is sautéing, drain the cans of black beans and corn, and chop the bell pepper and avocado.


3. Mix all the ingredients together in a large serving bowl, adding pepper, garlic salt, and hot sauce to taste.


4. Enjoy!

 

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Cheap healthy meals:CHOPPED MEXICAN SALAD

healthy food：50 Stomach Flattening food - Part V

Liquorice

Liquorice

It’s better for your flat stomach drunk in tea form than eaten as sugary confectionary, but the digestive and anti-inflammatory benefits of liquorice are not to be sniffed at.

Pears

Pears

The high pectin (natural fruit sugars) content contained within pears makes the juicy fruit a strong diuretic and good at fending off unwanted water retention. They are high in fibre, too, which encourages a feeling of fullness and healthy digestion.

Horse Chestnut

Horse Chestnut

Horse chestnut seeds, leaves, bark and flowers have been used for centuries to treat numerous conditions and diseases, thanks to its anti-inflammatory and antispasmodic properties. Drink in tea form to reap the belly flattening rewards.

Leeks

Leeks

High in potassium and vitamin C, eating leeks is a quick and easy way to relief excess weight around the stomach caused by water retention.

Yarrow

Yarrow

Yarrow might be a common weed to some, but taken in tea or tablet form, it’s a powerful diuretic and has anti-inflammatory properties, great for maintaining a healthy digestive system.

Dandelion

Dandelion

Similarly, if you are looking to lose water weight caused by retention, try drinking dandelion root tea, or a herbal tea that contains dandelion as an ingredient. It is a natural diuretic, and will help your kidneys to flush out excess fluids and sodium. Consider adding a few squeezes of…

Lemons

Lemons

… Lemon to your herbal infusion as well. A well-known detoxifier, it’s a great natural weapon against water retention and could help you achieve a flatter stomach.

Peaches

Peaches

Peaches are great for restoring balance to an upset or bloated stomach, as they have both laxative and diuretic properties due to their alkaline nature.

Juniper Berries

Juniper Berries

No wonder gin is often drunk as a digestif after a meal. Juniper berries, which are used to create the alcoholic beverage, have stomach benefits that include diuretic and detoxifying effects.

Artichokes

Artichokes

Artichokes have long been used to remedy digestive disorders and bloating. The edible buds are particularly high in a natural compound called cynarin, which helps the body’s natural detoxification process by encouraging the regeneration and stimulation of bile in the liver. It’s also a well-known diuretic.

healthy food：50 Stomach Flattening food - Part V

Slow Cooker Salsa Verde Chicken

Slow Cooker Salsa Verde Chicken

Slow Cooker Salsa Verde Chicken

 

 

 

Slow Cooker Salsa Verde Chicken

 

Slow Cooker Salsa Verde Chicken

 

Serves: 6

Ingredients

• 2 boneless skinless chicken breasts, thawed


• 2 (15 oz.) cans black beans, drained and rinsed


• 2 cups low-sodium chicken broth


• 1 large bell pepper, chopped into 1/2-inch pieces


• 1/2 yellow onion, diced


• 1 clove garlic, minced


• 1 jalapeno, minced


• 1 (16 oz.) jar salsa verde


• 1 1/2 teaspoons chili powder


• 1 teaspoon ground cumin


• 1 teaspoon kosher salt


• 1/4 teaspoon freshly cracked black pepper


• Juice of 1 lime


• For serving (optional):


• Cooked brown or white rice


• Warm tortillas


• For topping (optional):


• Chopped tomatoes


• Sliced avocado


• Chopped scallions


• Chopped cilantro


• Shredded Mexican cheese


• Light sour cream or plain yogurt

Instructions

1. Combine all ingredients (besides serving and topping ingredients) in a slow cooker. Stir to combine. Cook on high for 3-4 hours or low for 6-8 hours.


2. Once chicken is fully cooked, remove from slow cooker and shred with two forks. Place shredded chicken back into the slow cooker with sauce, stir and cook on low for 15 more minutes.


3. Serve heaping spoonfuls over cooked rice or warm tortillas.


4. Top with desired toppings (see ideas above).

 

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Slow Cooker Salsa Verde Chicken

Beer-Barbecued Chicken

Beer-Barbecued Chicken

Here’s our spin on the roast-a-chicken-on-top-of-a-can-of-beer technique that’s popular with barbecue aficionados. To simplify things, we just pour a little beer inside the chicken as it cooks. The beer keeps the meat juicy and a smoky-flavored spice rub both under and over the skin gives it extra flavor. Barbecuing poultry with the skin on helps prevent the meat from drying out. To keep calories and fat in check, remove the skin before serving.

 

Beer-Barbecued Chicken

 

Prep time: 15 mins

Cook time: 1 hour

Total time: 1 hour 15 mins

Serves: 6

Ingredients

• 1 tablespoon smoked paprika , (see Shopping Tip)


• 2 teaspoons dried oregano


• 1 1/2 teaspoons salt


• 1 teaspoon packed dark brown sugar


• 1 teaspoon ground cumin


• 1/2 teaspoon onion powder


• 1/2 teaspoon garlic powder


• 1/2 teaspoon ground chipotle chile , (see Shopping Tip)


• 1/2 teaspoon freshly ground pepper


• 1 4-pound chicken


• 1 12-ounce bottle beer, preferably pale ale or American lager, divided

Instructions

1. Preheat a gas grill (with all burners lit) to 400°F or build a fire in a charcoal grill and let it burn down to medium heat (about 400°F).


2. Combine paprika, oregano, salt, brown sugar, cumin, onion powder, garlic powder, chipotle chile and pepper in a small bowl.


3. Remove giblets from chicken (if included) and trim any excess skin. Loosen the skin over the breast and thigh meat. Rub the spice mixture under the skin onto the breast meat and leg meat, a little on the skin and inside the cavity. Tuck wings under the body and tie the legs together with kitchen string.


4. If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Wearing an oven mitt, carefully place a drip pan under the grill rack on the unheated side. Place the chicken breast-side down on the rack over the pan. Pour half the beer into the cavity (it’s OK if some drips out into the drip pan).


5. Close the lid and roast undisturbed for 45 minutes.


6. Turn the chicken breast-side up. Pour the remaining beer into the cavity. Cover and continue roasting until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F, 30 to 45 minutes more. Transfer the chicken to a clean cutting board; let rest for 10 minutes before removing the string and carving.

 

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Beer-Barbecued Chicken

Watermelon & Feta Arugula Salad with Honey-Lemon Vinaigrette

Watermelon & Feta Arugula Salad with Honey-Lemon Vinaigrette

 

Watermelon & Feta Arugula Salad with Honey-Lemon Vinaigrette

Watermelon & Feta Arugula Salad with Honey-Lemon Vinaigrette

 

Serves: 4

Ingredients

• For the Watermelon & Feta Arugula Salad:


• 4 cups loosely packed arugula


• 1 lb. fresh watermelon, cut into chunks or scooped with a melon baller


• 1 pint grape or cherry tomatoes, halved


• 4 oz. feta, crumbled


• Salt and pepper, to taste


• For the Honey-Lemon Vinaigrette:


• 2 Tbsp. olive oil


• Juice of 1 lemon


• 1 Tbsp. honey


• Salt and pepper, to taste

Instructions

1. Combine all of the salad ingredients together, toss and place on serving plates.


2. In a small bowl or container with a spout, whisk ingredients for vinaigrette. Taste and adjust seasonings as needed. Drizzle over salad plates and serve.

 

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Watermelon & Feta Arugula Salad with Honey-Lemon Vinaigrette

Healthy meal:How to Make the Best BBQ Chicken

Butterflied Grilled Chicken with Chile Lime Rub

Simple steps to making the most flavorful barbecue chicken.

In culinary school I learned how to barbecue chicken “the right way.” It involved closely monitoring a live fire on a charcoal grill, keeping the flame low and painstakingly checking the temperature. If it was too hot, the skin would burn. And if I kept it on too long, the chicken would be dry and stringy—kind of like eating dental floss.

Of course if the results were perfect, it was a pleasure to eat. But you don’t have to go through all that hoopla to enjoy delicious chicken. Here are a few secrets to great barbecued chicken.

 

Cook with Beer

Tip 1. Cook with Beer

My favorite way to get juicy barbecued chicken is to put beer in the cavity during cooking, and you can do that a few ways. You can buy a fancy contraption that will hold a can of beer inside the bird while it cooks upright or you can balance the bird on the beer can yourself. Or you can do as we do in our Beer-Barbecued Chicken recipe and just pour beer into the cavity. If you don’t want to use beer, water or chicken broth will work too.

Experiment with Dark Meat

Tip 2. Experiment with Dark Meat

If you’re not barbecuing a whole bird, experiment with dark meat. It’s more tender than chicken breast and more forgiving if you overcook it.

Use Good BBQ Sauce

Tip 3. Use Good BBQ Sauce

Sometimes the secret to good barbecue is in the sauce. Check out these recipes to find a good barbecue sauce to serve with your chicken, and you’ll be all set

Gas vs. Charcoal?

EatingWell’s 13 Essential Grilling Tips will help you choose whether you should use gas or charcoal and why you shouldn’t skip marinating your meat. The age-old debate over which grilling method is “better” involves multiple variables, from flavor to cost to convenience. While no studies prove that either is healthier, gas does burn cleaner. Charcoal grills emit more carbon monoxide, particulate matter and soot into the atmosphere, contributing to increased pollution and higher concentrations of ground-level ozone. From a taste perspective, on the other hand, many people prefer the smokier, richer taste of food cooked on a charcoal grill.

Beer-Barbecued Chicken

Beer-Barbecued Chicken

Here’s our spin on the roast-a-chicken-on-top-of-a-can-of-beer technique that’s popular with barbecue aficionados. To simplify things, we just pour a little beer inside the chicken as it cooks. The beer keeps the meat juicy and a smoky-flavored spice rub both under and over the skin gives it extra flavor. Barbecuing poultry with the skin on helps prevent the meat from drying out. To keep calories and fat in check, remove the skin before serving.

Sweet-&-Sour Chicken Drumsticks

Sweet-&-Sour Chicken Drumsticks

Chicken drumsticks stay deliciously moist when grilled—even with the skin removed. Minty sweet-and-sour dipping sauce adds a refreshing twist to “ordinary” grilled chicken. Make it a meal: Serve with brown rice and slices of fresh pineapple.

Barbecued Raspberry-Hoisin Chicken

Barbecued Raspberry-Hoisin Chicken

Hoisin sauce along with pureed tart raspberries makes a wonderful Chinese-inspired marinade and dipping sauce for grilled chicken. Plan ahead: The chicken thighs benefit from marinating for at least 2 hours before grilling.

Shaker-Style Smoked Chicken Thighs

Shaker-Style Smoked Chicken Thighs

Based on a recipe of the Shakers, a Quaker splinter group that flourished in the Eastern U.S. in the mid-19th century, this marinade derives its flavor from a hefty jolt of cider vinegar and lots of chopped shallots. Apple-wood chips are our first choice for smoking, but maple and hickory impart great flavor as well.

Healthy meal:How to Make the Best BBQ Chicken

Delicious healthy meals:Butterflied Grilled Chicken with a Chile-Lime Rub

Butterflied Grilled Chicken with Chile Lime Rub

A quick and efficient way to cook a whole bird on the grill is to butterfly it. This method is so popular, especially in Southern California, that large chains have thrived selling chile-rubbed butterflied chicken to happy patrons. When cooking a whole chicken on the grill, try searing the chicken first over direct heat then finish cooking over indirect heat (as instructed in this recipe). That way you avoid the all too common problem when grilling—chicken burned on the outside and raw in the center. For best flavor, let the chicken marinate in the rub overnight in the refrigerator. Serve with lime wedges and fresh salsa.

Butterflied Grilled Chicken with a Chile-Lime Rub

 

Prep time: 30 mins

Cook time: 1 hour 25 mins

Total time: 1 hour 55 mins

Serves: 6

Ingredients

• 3 tablespoons chile powder, preferably New Mexico chile, or Hungarian paprika


• 2 tablespoons extra-virgin olive oil


• 2 teaspoons freshly grated lime zest


• 3 tablespoons lime juice


• 1 tablespoon minced garlic


• 1 teaspoon ground coriander


• 1 teaspoon ground cumin


• 1 teaspoon dried oregano, preferably Mexican


• 1 1/2 teaspoons kosher salt


• 1 teaspoon freshly ground pepper


• Pinch of ground cinnamon


• 1 3 1/2- to 4-pound chicken

Instructions

1. Combine chile powder (or paprika) and oil in a small bowl with lime zest and juice, garlic, coriander, cumin, oregano, salt, pepper and cinnamon to form a wet paste.


2. Using kitchen shears, cut the chicken down one side of the backbone, through the ribs. Make an identical cut on the opposite side to remove the backbone completely; discard (or reserve it for stock). Place the chicken cut-side down and flatten with the heel of your hand. Generously smear the spice rub under and over the skin and on the interior of the bird. Place in a nonreactive baking dish (see Tip). Cover with plastic wrap and refrigerate overnight or up to 24 hours.


3. Preheat half the grill to medium-high (or build a medium-high heat fire on one side of a charcoal grill); leave the other half unheated. Have a squirt bottle of water ready by the grill.


4. Leave all the spice rub on the chicken. Place the chicken skin-side down over the heat and grill until the skin begins to color and char marks form, about 5 minutes. (Extinguish any flare-ups with the squirt bottle.) Flip over and grill 5 minutes more. Move the chicken to the unheated side. Close the lid and cook, making sure the chicken is flat against the grate, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 30 to 40 minutes. Transfer to a platter and let rest for 5 to 10 minutes before carving.

 

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Delicious healthy meals:Butterflied Grilled Chicken with a Chile-Lime Rub

Healthy Smoothies: Best Smoothie Ingredients & 10 To Ditch

Best Smoothie Ingredients

Find out the healthiest smoothie ingredients and 10 to ditch.

Whether you enjoy smoothies for breakfast, a snack or even dessert, they’re a great way to increase your daily servings of fruits and vegetables.

But depending on the ingredients they’re made with, smoothies can quickly turn into unhealthy calorie-bombs filled with sugar and saturated fat. The healthiest way to enjoy a smoothie is to make your own so you know how much of and what foods you are getting. Wondering how to make a smoothie? A good smoothie should contain a blend of ingredients with protein and fiber to help keep you full and provide antioxidants, vitamins and minerals.

Best Smoothie Ingredients

Best High-Protein Smoothie Ingredients

• Nonfat or low-fat plain yogurt

• Nonfat or low-fat plain milk

• Nonfat or low-fat plain kefir

• Tofu

• Natural peanut butter

• Almond butter

• Plain soymilk

• Plain high-protein almond milk

Best Fruits for Smoothies

Best Fruits for Smoothies

Use fresh fruit, frozen fruit or fruit canned in water or its own juice.

• Berries (strawberries, blueberries, raspberries, blackberries)

• Mango

• Pineapple

• Peach

• Banana

• Apple

• Melon

• Cherries

• Apricot

Best Vegetables for Smoothies

Best Vegetables for Smoothies

Use raw vegetables.

• Carrot

• Kale

• Spinach

• Avocado

• Cucumber

Healthy Smoothie Additions for Flavor and Additional Nutrition

Healthy Smoothie Additions for Flavor and Additional Nutrition

• Flaxseed

• Chia seed

• Old-fashioned oats

• Spices (cinnamon, nutmeg, ginger)

• Vanilla extract

• Coconut water

• Unsweetened cocoa powder

Smoothie Ingredients to Ditch

Smoothie Ingredients to Ditch

To keep your smoothie as healthy as possible, avoid adding these ingredients, which provide a lot of calories in the form of sugar and saturated fat, with little or no fiber or other nutrients.

• Sugar-sweetened fruit juice or concentrate

• Full-fat dairy products, such as milk or yogurt

• Flavored yogurt

• Whipped cream

• Ice cream

• Sorbet

• Sherbet

• Chocolate syrup

• Full-fat coconut milk

• Canned fruit in syrup

Healthy Smoothies: Best Smoothie Ingredients & 10 To Ditch

healthy food：50 Stomach Flattening food - Part IV

Pistachios

Pistachios

If you’re looking to trim down your belly, then pistachios, together with almonds, are one of the best nuts you can snack on. They are lower in calories and fat than most other nuts, while remaining high in protein, fibre and other essential vitamins and minerals.

Natural Yoghurt

Natural Yoghurt

Pro-biotic, live natural yoghurt can help to relieve bloating and discomfort in the stomach, because it contains live bacteria that aid digestion. Opt for a low fat option to cut down on saturated animal fats, too.

Mackerel

Mackerel

Eating plenty of oily fish is a good idea if you want to tone up your tummy, because it is high in protein and low in ‘bad’ or saturated animal fats. It is also a rich source of omega 3 and 6 fatty acids, which are crucial to proper brain function. Slimmer AND smarter? Sounds good to us…

Salmon

Salmon

Salmon, much like mackerel, is a good source of lean protein, and a rich source of omega 3 and 6 fatty acids. Grill or steam with a bit of lemon and serve with asparagus for a powerful belly-flattening meal.

Papaya

Papaya

Papaya contains a naturally-occurring enzyme called papain, which aids the digestion of protein. It can also help to break down food faster, easing bloating and flattening out your belly in no time.

Pineapple

Pineapple

Much like its tropical cousin, pineapple boasts a digestive enzyme that helps to ease bloating, settle your stomach, and even relieve heartburn. It’s high in natural fruit sugars, or fructose, which could stave off sweet cravings.

Black Pepper

A simple way to prevent bloating and discomfort after eating? Add a bit of freshly ground pepper to your meal. It’s a natural digestive aid, and helps to relieve bloating at the same time.

celery

celery

While it is a myth that celery is a minus-calorie food (that it takes more calories to digest it than it does to eat it) it is still a detoxing stem that can reduce water retention and help to purge your body of toxins.

Lentils

Lentils

Eating a couple of portions of lentils a week could help you to flatten your tummy, because they’re a cost-effective way to pack in a lot of different stomach-strengthening nutrients at once, including fibre, complex carbohydrates and proteins.

Peppers

Peppers

Red peppers, like their hotter chilli cousins, are thought to have a soothing effect on digestion, while giving the metabolism a kick in the process. As a sweet vegetable packed with vitamin C, too, they can also fend off sweet cravings when they strike – the perfect weapon against belly fat.

healthy food：50 Stomach Flattening food - Part IV