fast healthy recipes
Healthy Recipes For Healthy Living Includes The Apple
The apple was the first fruit mentioned in the bible, not always allowing the noble apple to prove the life enhancing powers it does possess. The pectin in the reddest apples has among the most antioxidants of any natural food. Science continues to show cases of high priced medications contain potent versions of what we are eating naturally all the while. A healthy recipe for healthy living does include the humble apple.
Apples come in a variety of excellent flavors, shapes, colors for us to choose from, in order to tantalize our taste buds, and encourages us to eat this great fruit right off the tree it was grown on.
Apples help our bodies fight cancer; studies have shown that there are several components in juicy fruit, such as apples, which help to prevent the growth of cancer cells. Healthy apples are most potent when the fruit is eaten whole, including the skin, and by choosing the darker apples, such as deep Red Delicious, Fuji, Jonathan, Rome Beauty and Red Spartan. Apples are a good source of vitamin C and fiber. Italian researchers found people who ate more than one apple a day lowered their risk for oral, esophageal, colon, breast, ovarian, prostate and other cancers by 9 to 42%.
Apples benefit our health by helping to fight cholesterol. Two key components, the pectin in the reddest apples and poly-phenols, which have the most anti-oxidants of any natural food, can help to lower cholesterol, and prevent the oxidation of LDL, which is the bad cholesterol. Bad cholesterol results from the chemical process that fills the arteries with clogging plaque. Save the apple skin; it has two to six times the antioxidants that the actual flesh of the apple has, science shows, and most of us need all the help we can get when it comes to healthy eating.
Apples make us smarter. Apples boost the production of acetylcholine, which is a chemical that transmits messages between nerve cells. In a recent study from the University of Massachusetts, researchers suggest that apples may keep your brain ’smarter’ as you age and the components help boost our memory, potentially lessening the possibility of getting Alzheimer’s disease.
You know the saying “An apple a day keeps the doctor away”. It may well be true that it is time to rethink this, and start eating your apples as a receipe for healthy living.
Apples help us to breathe easier. United Kingdom researchers found that children of pregnant women who ate apples during pregnancy, were less likely to wheeze or develop asthma by the age of five. This healthy fruit may also protect the lungs of adults, help in the prevention of asthma, lung cancer and other diseases.
Many people have eaten apples all their lives but ppeled for them in order to not take in all the pesticides used in apple growing. Recently, many have changed their thinking and have taken to organic, whenever possible, or washing the regular treated apples thoroughly, in order to eat the healthy peel. Organic is wonderful, but not always available.
The next reason to eat healthy apples daily is, that apples are a difficult food to eat; they require chewing a great deal, as they are dense and firm. This healthy food is packed with fiber, approximately five grams per apple, and is low in calories, approximately 80 for a medium sized apple. Apples contain a natural sugar which enters the bloodstream slowly, keeping our insulin levels steady; a much better choice than a sugary snack, which will give us a fast high, then a low in our sugar levels, creating hunger faster, as well as giving us little nutritional value.
Apples are truly a beneficial choice for healthy living. It is highly recommended you keep eating apples, as they are one of nature’s perfect foods, and after eating these gems, you will feel full longer, keep your cholesterol lower, be smarter, breathe easier, help to boost your memory, and keep your insulin at a decent level. What more could we ask from one healthy food?
About the Author
Carole-Anne Stanway, a creative, healthy recipe cook for many years is now a Star Graduate of the New Grandma types, who cook with love, but not with trans fats. You, too, can learn this art of creativity, and challenge by making many healthy, tasty, inexpensive and often quick recipes, by viewing her site at healthyrecipes
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i want healthy break fast recipe?
Healthy Breakfast Frittata
This great tasting frittata recipe is full of healthy benefits along with giving you a substantial breakfast that will sustain you for hours. If you like lamb or turkey, it is a perfect complement to the kale and will satisfy even the hardiest of appetites.
Prep and Cook Time: 20 minutes
Ingredients:
½ medium onion, minced
4 medium cloves garlic, chopped
¼ lb ground lamb or turkey
2 + 1 TBS chicken broth
3 cups rinsed and finely chopped kale, (stems removed)
2 whole free range chicken eggs
3 egg whites
salt and black pepper to taste
Directions:
Preheat broiler on low.
Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often.
Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.
Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered about 5 more minutes. Season with salt, pepper and mix.
Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
Put under broiler in middle of oven, about 7 inches from the heat source, on low, so it has time to cook without the top burning. When it gets firm it is done, about 2-3 minutes.
Serves 2
Healthy Cooking Tips:
It is important to chop kale fine so it cooks in a shorter amount of time and integrates with the other flavors. Also, make sure you break up the clumps of meat with a spoon while sautéing. This will also allow the flavor of the meat to seep into the other ingredients. Use a stainless steel skillet as close to 9-10 inches as possible so the vegetables don’t over cook and you have some height to your finished frittata.
Nutritional Profile
Introduction to Recipe Rating System Chart
The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe’s World’s Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more detailed information on our Food and Recipe Rating System …
Healthy Breakfast Fritata
1.00 serving
293.78 calories
Nutrient Amount %DV Nutrient
Density World’s Healthiest
Foods Rating
vitamin K 852.40 mcg 1065.5 65.3 excellent
vitamin C 124.23 mg 207.1 12.7 excellent
vitamin A 9270.30 IU 185.4 11.4 excellent
tryptophan 0.31 g 96.9 5.9 excellent
selenium 39.29 mcg 56.1 3.4 very good
protein 26.13 g 52.3 3.2 very good
manganese 0.94 mg 47.0 2.9 good
vitamin B2 (riboflavin) 0.76 mg 44.7 2.7 good
iodine 59.44 mcg 39.6 2.4 good
vitamin B12 (cobalamin) 1.75 mcg 29.2 1.8 good
phosphorus 258.36 mg 25.8 1.6 good
vitamin B6 (pyridoxine) 0.50 mg 25.0 1.5 good
World’s Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
In Depth Nutritional Profile for Healthy Breakfast Frittata
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