Quick And Deliciously Healthy Recipes PLR Ebook

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Breakfast

Crunchy Oatmeal

Makes 1 serving
Combining oats with warm water results in a crunchier oatmeal.
3/4–1 cup water
1/2 cup oats
cinnamon, to taste
fruit, to taste (optional)
Bring water to a boil. Mix in oats and let simmer on low heat for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.
Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
Recipe from Dulcie Ward, R.D.

Creamy Oatmeal

Makes 1 serving
Adding cold water makes a creamier and softer oatmeal.
3/4–1 cup cold water
1/2 cup oats
cinnamon, to taste
fruit, to taste (optional)
Mix together oats and water and bring to a boil. Reduce heat to very low and let simmer for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.
Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
Recipe from Neal Barnard, M.D.

Apple Cinnamon Oatmeal

Makes 2 1-cup servings
1 cup old-fashioned or quick-cooking oats
2/3 cup apple juice concentrate
1 1/3 cup water
1/2 teaspoon cinnamon
1/2 cup raisins or currants (optional)
Combine oats, apple juice concentrate, water, and cinnamon in a saucepan. Bring to a simmer, then cover and cook three minutes. Remove from heat and stir in raisins or currants, if using. Let stand three minutes before serving.
Per 1-cup serving: 312 calories; 2.9 g fat; 0.5 g saturated fat ; 8.4% calories from fat; 0 mg cholesterol; 7 g protein; 66 g carbohydrate; 32.9 g sugar; 4.7 g fiber; 29 mg sodium; 51 mg calcium; 2.8 mg iron; 2.1 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
Recipe from Healthy Eating for Life to Pre vent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Muesli

Makes about 6 1/2-cup servings
Muesli, a European breakfast standard, is made from uncooked grains traditionally soaked in fruit juice overnight. Try this updated morning treat with rolled oats that can be eaten right away.
2 cups rolled oats
1/4 cup chopped almonds
1/2 cup chopped dried fruit (apples, figs, apricots, etc.)
1/2 cup raisins
Combine oats, almonds, dried fruit, and raisins. Leave whole or grind in a food processor for a finer cereal.
To serve, mix with hot or cold fortified soy- or rice milk, fruit juice, or applesauce. Top with fresh fruit if desired, and let stand a few minutes before serving.
Store in an airtight container in the refrigerator.
Per 1/2-cup serving: 196 calories; 4.6 g fat; 0.5 g saturated fat; 21% calories from fat; 0 mg cholesterol; 6.1 g protein; 35.2 g total carbohydrates; 13 g sugar; 4.6 g fiber; 5 mg sodium; 43 mg calcium; 1.8 mg iron; 0.5 mg vitamin C; 79 mcg beta-carotene; 1.8 mg vitamin E
Recipe from Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond,M.S., R.D.

Tofu Scramble

Makes 4 servings
1/2 cup vegetable broth, divided
1/2 cup chopped celery
1/2 cup chopped onion
1
1/2 cup chopped bell pepper
1 cup chopped carrots
1 cup chopped fresh kale
16 ounces low-fat tofu, drained and crumbled
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon dried basil
Heat 1/4 cup broth in a skillet over medium-high heat. Add celery, onion, bell pepper, and carrots. Cook until softened. Add remaining 1/4 cup broth and kale. Cover skillet and cook until kale is wilted. Add tofu. Cook until firm and lightly browned. Add salt, black pepper, and basil.
Per serving (1/4 of recipe): 161 calories; 6.9 g fat; 1 g saturated fat; 38.5% calories from fat; 0 mg cholesterol; 13.5 g protein; 14.9 g total carbohydrates; 3.8 g sugar; 6.5 g fiber; 308 mg sodium; 116 mg calcium; 4.4 mg iron; 25.3 mg vitamin C; 4125 mcg beta-carotene; 0.9 mg vitamin E
Recipe from Brie Turner-McGrievy, M.S., R.D.

Salad Dressings and Dips

Creamy Dill Dressing
Makes about 1 1/2 cups
This rich-tasting, creamy dressing has no added oil. Its creaminess comes from tofu.
1 12.3-ounce package firm silken tofu
2 tablespoons lemon juice
3 tablespoons seasoned rice vinegar
1 tablespoon cider vinegar
1 teaspoon garlic granules or powder
1/2 teaspoon dried dill weed
1/4 teaspoon salt
Combine all ingredients in a food processor or blender. Blend until completely smooth, 1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator.
Per 1 tablespoon serving: 12 calories; 0.4 g fat; 0.1 g saturated fat; 28.8% calories from fat; 0 mg cholesterol; 1 g protein; 1.2 g total carbohydrates; 0.9 g sugar; 0 g fiber; 60 mg sodium; 5 mg calcium; 0.2 mg iron; 0.4 mg vitamin C; 1 mcg beta-carotene; 0 mg vitamin E
Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

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