What are some healthy foods to eat while dieting?

Here's a healthy food list.. You can pick what you like -- I use this to feed my whole family.

Healthy Food List What I Put Into My Refrigerator:

Turkey Bacon

Sliced Turkey Meat

Sliced Chicken

Tortellini

Colorful Vegatables

Orange: Carrots, sweet potatoes, red peppers, yellow/orange peppers, butternut squash, beets, spaghetti squash, etc

Green veggies: Avocado, peas, green beans, peas, snap peas, broccoli, spinach, lima beans, Romaine lettuce, Butter lettuce, green leaf lettuce, etc.

Fruits: Oranges, tangerines, apples, grapes, blueberries, strawberries, blackberries, raspberries, kiwi, bananas, plums, peaches, cantaloupe, honeydew, watermelon

Milk

Sliced cheese, such as muenster, cheddar

String cheese

Yogurt, preferably plain

Cottage cheese

Dijon mustard

Flavored vinegar, such as orange

Bleu cheese or feta cheese

Healthy Food List for My Freezer

NOTE ALL FRUIT HAS NO SUGAR ADDED

Mango

Blueberries

Strawberries

Raspberries

Bananas (when they get too ripe, peel them and freeze them for smoothies)

Cooked cubed sweet potato

Uncooked sweet potato cut in french fry wedges

Butternut, acorn, spaghetti squash (cooked and cut)

Guacamole—vacuum packed plastic packages

Flank or tri tip steak, trimmed before freezing

Broccoli

Green Beans

Peas

Edamame beans

Corn (limited use)

Lima Beans

Freezer Meat

Bag of Frozen Boneless Skinless Chicken Breasts

Tyson Chicken Fingers

Tyson Teriyaki Chicken

Halibut pieces

Chicken Pierogies

Chicken sausage. We like Aidell’s Chicken/Mango and Chicken Apple

Healthy Food List for My Pantry

Pasta, any shape about 4 boxes

2 Cans of black beans

1 can of Pinto Beans

1 can Kidney Beans

3 cans of white beans (great northern or cannelli)

1 can garbanzo beans

1 can mild peppers

4 boxes cereal (Quaker Life—Regular Flavor, Multi Grain Cheerios, Cheerios –Regular Flavor, Kix, Crispix, Chex – Wheat, Rice, and Corn, Honey Bunches of Oats—regular flavor)

1 canister steel cut oatmeal

1 canister quick cooking oats

Fortified whole wheat bread with sugar less than 2g/slice

Corn tortillas or whole wheat flour tortillas

“Power Bars” (I prefer Luna)

2 boxes of reduced sodium chicken broth

1 box tomato or tomato/red bell pepper soup

Herbal tea/Decaffeinated coffee

No sugar added fruit jam

Peanut only peanut butter with no added oil or sugar

Almond butter with no added oil or sugar

Cashew butter with no added oil or sugar

2 cans of tuna packed in water

Nuts – all raw or dry roasted with no oil added

Whole almonds

Sliced almonds

Walnut pieces

Cashews

Pecans

Dried apricots

Brown raisins

Golden raisins

Bottle of extra virgin olive oil

Bottle of vinegar – we prefer balsamic, orange flavored and raspberry flavored

Reduced sodium soy sauce

Bottle of apple vinegar

Bag of unbleached flour

Bag of sugar

Can of baking powder

Butter (unsalted is better for baking)

Banana Oatmeal Raisin Muffins Recipe

Ingredients:

1/2 cup raisins

1 tablespoon water

1 1/2 cup all purpose flour

1 teaspoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

1/2 cup brown sugar

1/2 cup quick oats + extra for topping

1/2 cup + 2 tablespoons milk

1 large egg

1/2 cup vegetable oil

2 mashed overripe banana

Method:

1. Soak raisins with 1 tablespoon water. Chill for 2-3 hours. When ready to use, remove from the refrigerator, squeeze dry and pat with paper towel.

2. Preheat the oven to 380°F (190°C). Line a 12-muffins/cupcakes baking pan.

3. Sieve the flour, baking powder, baking soda and salt into a bowl. Add in the brown sugar and whisk to mix the dry ingredients together. Set aside.

4. Combine the quick oats and milk together in another bowl. Set aside.

5. In a new bowl, beat the egg, add in the vegetable oil and beat to incorporate. Add in the mashed banana and mix well.

6. Make a well in the center of the dry ingredients and pour in the egg, oil and banana mixture. Use a spatula to fold the flour into the center until all combined with no traces of flour.

7.Next, fold in the oats and milk mixture. Add the raisin and fold a few more times. Do not over mix.

8.Spoon the batter into the liner until 75%-80% full. Sprinkle some oats on the top.

9.Bake at 380°F (190°C) for 10 minutes. Then reduce the temperature to 350°F (180°C) for another 8-10 minutes or until a cake tester inserted into the center come out clean. Transfer muffins to wire rack to cool completely before storing the muffins in air tight containers.

Butter Cake Recipe

Ingredients:

2 and 1/3 stick (250g) unsalted butter, at room temperature 7 oz (200g) plain flour/all purpose flour 1 tsp baking powder 7 oz (200g) castor sugar 4 eggs ½ tsp salt 4 tablespoons fresh milk or yogurt 1 teaspoon vanilla essence

Method:

1. Preheat the oven to 375°F.

2. Lightly grease the pan with some butter.

3. Mix the flour and the baking powder together and sieve. Add in salt and mix well. Set aside.

4. Use an electronic beater to mix butter and sugar until well combined or pale yellow in color. (Note: Sugar has not dissolved yet).

5. Add in the first egg. Beat well after each addition of egg until creamy.

6. Scrape down the sides for even mixing.

7. Add in vanilla essence and mix well.

8. Fold in the flour into the mixture and mix well.

9. Finally, add in the milk/yogurt.

10. Pour the mixture into the greased baking pan. Shake it lightly to distribute cake mixture evenly.

11. Bake until golden brown and cooked, about 40 minutes. Use a cake tester to test if it’s cooked.

12. Remove it from the oven and let cool on the wire rack for another 5 minutes. Serve warm.

Black Pepper Beef Recipe

Beef Stir-Fry with Peppers Recipe

Yield: Serves 2 as a main dish with rice or 4 as part of a multicourse meal

Ingredients:

8 oz (250 g) beef tenderloin, flank steak or flap meat, cut into pieces

2 ½ tablespoons cooking oil

1 clove garlic, minced

One 1 in (2.5 cm) piece fresh ginger, peeled and sliced

½ small green bell pepper, deseeded and cut into pieces

½ small red bell pepper, deseeded and cut into pieces

½ onion, cut into strips

1 teaspoon freshly ground black pepper

Salt, to taste

Marinade:

1 ½ teaspoons Maggi seasoning sauce

½ teaspoons soy sauce

½ teaspoon dark soy sauce

1 teaspoon oyster sauce

1 teaspoon Worcestershire sauce

1 teaspoon Chinese rice wine or sherry

½ teaspoon cornstarch

½ teaspoon sesame oil

½ teaspoon sugar

Method:

1. Marinate the beef with all the Marinade ingredients, about 15 minutes.

2. Heat 1 tablespoon of the oil in a wok or skillet over high heat. Stir-fry the beef until the beef is browned on the outside but still pink inside. Dish out and set aside.

3. Heat the remaining oil in a wok or skillet over high heat. Stir-fry the garlic and the ginger until aromatic, and then add the green bell pepper, red bell pepper, onion, and black pepper. Stir-fry until you smell the aroma from the ingredients in the wok.

4. Transfer the beef back into the wok or skillet. Stir-fry until the beef is cooked through and the center of the meat is no longer pink, about 1-2 minutes. Dish out and serve immediately with steamed rice.