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.

How to cook Meatloaf Supreme?

Ingredients :

2 cups soft white bread pieces (crusts removed)

1 cup milk

2 pounds ground beef sirloin

2 eggs

1 teaspoon seasoned salt

1/2 teaspoon garlic pepper

1/4 teaspoon ground allspice

2 tablespoons olive oil

1 small onion, finely chopped

3/4 cup finely chopped red bell pepper

1 cup finely chopped fresh carrots

1 cup finely chopped celery

1 large clove garlic, minced OR pressed

Brown Gravy (recipe follows)

How To Prepare :

1. In a small mixing bowl, combine bread pieces and milk and let stand 10 minutes.

2. In a large mixing bowl, combine beef, eggs, salt, garlic pepper and allspice. Mix well. Stir in bread mixture until thoroughly blended; set aside.

3. In a large skillet, heat olive oil until hot. Add onion, red pepper, carrots, celery and garlic and cook until onions are soft but not browned. Stir into beef mixture, mixing well.

4. Shape into a large 12x5-inch loaf in a foil-lined 9x13-inch baking pan.

5. Bake in preheated 375-degree oven 20 minutes. Reduce oven temperature to 350 degrees F and bake 60 to 70 minutes longer.

6. To serve, cut meatloaf in 1 1/2-inch thick slices. Serve topped with Brown Gravy.

Serving : 08

Brown Gravy

Ingredients :

4 tablespoons fat from baking pan OR 4 tablespoons butter

4 tablespoons flour

1 1/2 cups beef stock

1/2 cup milk

salt and pepper to taste

dash of ground allspice

How To prepare :

1. In a medium saucepan, combine 4 tablespoons fat from baking pan OR 4 tablespoons butter.

2. Heat over medium heat until hot or butter is melted.

3. Stir in 4 tablespoons flour until smooth and mixture turns golden brown, stirring constantly.

4. Remove from heat and whisk in 11/2 cups beef stock and 1/2 cup milk. Return to heat and stir until sauce comes to a boil.

5. Boil 1 minute.

6. Add salt and pepper to taste and a dash of ground allspice.

How to cook Honey Grilled Chicken?

Ingredients :

• 1/3 cup Dijon mustard

• 1/4 cup honey

• 2 tablespoons mayonnaise

• 1 teaspoon steak sauce

• 4 skinless, boneless chicken breast halves

Directions :

1. Preheat the grill for medium heat.

2. In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce. Set aside a small amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to coat.

3. Lightly oil the grill grate. Grill chicken over indirect heat for 18 to 20 minutes, turning occasionally, or until juices run clear. Baste occasionally with the reserved sauce during the last 10 minutes. Watch carefully to prevent burning!

Serving : 04

How to cook Sausage Lasagna?

Ingredients :

• 1 pound sweet Italian sausage

• 3/4 pound lean ground beef

• 1/2 cup minced onion

• 2 cloves garlic, crushed

• 1 (28 ounce) can crushed tomatoes

• 2 (6 ounce) cans tomato paste

• 2 (6.5 ounce) cans canned tomato sauce

• 1/2 cup water

• 2 tablespoons white sugar

• 1 1/2 teaspoons dried basil leaves

• 1/2 teaspoon fennel seeds

• 1 teaspoon Italian seasoning

• 1 tablespoon salt

• 1/4 teaspoon ground black pepper

• 4 tablespoons chopped fresh parsley

• 12 lasagna noodles

• 16 ounces ricotta cheese

• 1 egg

• 1/2 teaspoon salt

• 3/4 pound mozzarella cheese, sliced

• 3/4 cup grated Parmesan cheese

How To Cook :

1. In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat until well browned. Stir in crushed tomatoes, tomato paste, tomato sauce, and water. Season with sugar, basil, fennel seeds, Italian seasoning, 1 tablespoon salt, pepper, and 2 tablespoons parsley. Simmer, covered, for about 1 1/2 hours, stirring occasionally.

2. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water. In a mixing bowl, combine ricotta cheese with egg, remaining parsley, and 1/2 teaspoon salt.

3. Preheat oven to 375 degrees F (190 degrees C).

4. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9x13 inch baking dish. Arrange 6 noodles lengthwise over meat sauce. Spread with one half of the ricotta cheese mixture. Top with a third of mozzarella cheese slices. Spoon 1 1/2 cups meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese.

5. Bake in preheated oven for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.

Servings : 12

How to cook Mushroom Quiche?

Ingredients :

11oz fresh mushrooms, coarsely chopped

1 shallot, finely chopped

1/2 stick butter

2 tablespoons grated Parmesan cheese (optional)

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

4oz cheese, grated (optional)

7oz cream cheese, softened (optional)

4 free-range eggs

5oz cooked ham or bacon, diced chopped fresh parsley to garnish

How To Prepare :

1. Preheat oven to 375°F.

2. Melt the butter in a frying pan and sauté the mushrooms and shallot until tender, over a medium heat. Stir in the Parmesan (if you tolerate dairy) and season to your taste.

3. Grease a pie dish with butter or coconut oil and pour in the mushrooms and shallots ensuring the bottom of the dish is covered equally. If adding dairy, evenly add the cheese on top of the mushrooms and shallots.

4. In a bowl beat together the eggs, adding the cream cheese (if adding dairy).

5. Once thoroughly mixed, stir in the ham or bacon, before carefully pouring the mixture into the dish, over the mushrooms and cheese.

6. Bake in the oven until set in the middle, about 30 minutes. Once cooked, garnish with parsley and serve warm, or save in the fridge for breakfasts over the next few days.

Chili Potato Burritos

"You can use any kind of chili pepper you like - I like poblano or chipotle the best. Buy them dried and put them in your blender to make powder! Serve warm with a dollop of sour cream if desired. You can substitute taco sauce for enchilada sauce."

Ingredients

* 4 potatoes, peeled and chopped

* 1 cup shredded Colby-Monterey Jack cheese

* 2 teaspoons chili powder

* 1 teaspoon ground cumin

* 1 clove garlic, minced

* salt and pepper to taste

* 8 (6 inch) flour tortillas

* 1/2 cup red enchilada sauce

Directions

1. Bring a large pot of salted water to a boil. Add potatoes, and cook until tender but still firm, about 15 minutes. Drain, cool and mash.

2. Preheat oven to 350 degrees F (175 degrees C).

3. In a medium mixing bowl, combine mashed potatoes, 3/4 cup cheese, chili powder, cumin, garlic, salt and pepper. Spoon evenly into tortillas, and roll up. Place rolled tortillas side by side in a 8x8 inch baking pan. Spread enchilada sauce evenly over the top, and sprinkle with remaining cheese.

4. Bake in the preheated oven 15 minutes, or until cheese is bubbly.