Eating Healthy recipes & Fast Meal Ideas


Breakfasts

Breaskfast Smoothies


Pineapple Shake:
makes 4 servings
20 oz Pineapple chunks in unsweetened juice
1 md Banana, peeled, cut into chunks
1 1/2 c Skim milk
1/4 ts Vanilla extract
Drain pineapple, reserving 3/4 cup juice. Measure 1/2 cup pineapple chunks and save remainder for other use. Place all ingredients in blender and process until smooth. Pour into glasses.

Nutrition Information per Serving: 85 calories 3 g protein 16 g carbohydrate 1 g fat (11% of calories) 48 mg sodium

Orange Shake:
makes 2 servings
1 cup orange juice, preferably freshly squeezed
1/2 cup skim milk
1 teaspoon sugar
1/4 teaspoon vanilla extract

Place all ingredients in a blender and process until smooth. Pour into glasses.

Nutrition Information per Serving:
93 calories
3 g protein
18 g carbohydrate
1 g fat (10% of calories)
33 mg sodium


Strawberry-Banana Shake:
makes two servings
1/2 cup frozen unsweetened strawberries
1/2 medium banana, peeled, cut into chunks
1/2 cup orange juice, preferably freshly squeezed
3 Tablespoons plain low-fat yogurt

Place all ingredients in a blender and process until smooth. Pour into glasses.

Nutrition Information per Serving:
85 calories
2 g protein
17 g carbohydrate
1 g fat (11% of calories)
16 mg sodium


Raspberry-Peach Shake:
makes 4 servings

10 ounces frozen raspberries in light syrup
1 cup canned peach nectar
1/2 cup buttermilk
1 Tablespoon honey

Place all ingredients in blender and process until smooth. Pour into glasses.

Nutrition Information per Serving:
109 calories
2 g protein
23 g carbohydrate
4 g fat
37 mg sodium





Fast Healthy Lunches

Cob Salad

Make a tossed salad with your favorite veggies, add tuna, or a sliced boiled egg, an ounce of shredded ard cheese and some sliced low fat turkey. Salt and pepper to taste, no need to dresing! fast and Yummy!



Pita Pockets

Cut up veggies like green peppers, tomatoes, cucumbers and add them and aphalfa sprouts to a pita. top with a little oil and vinegar or light italian dressing and enjoy as a quick lunch



Banana wraps

take a tortilla flat bread spread peanut butter on it, and roll a banana in it. Cut in half. Eat with a assortment of fresh veggies, and a glass of milk for a great energy lunch.


Crockpot Recipes

Mama Ril's Vegetarian Chili

1 cup of tvp
1 cup of water
1 beef bullion cube
1 tablespoon of olive oil
1 small can of tomatoe paste
1 medium can of crushed tomatoes
1 large can of kydney beans (drained)
1 green pepper, medium onion diced
1 can of drained sliced mushrooms, or 1/2 cup of washed fresh diced mushrooms
2 tablespoons of chili powder ( more to taste if needed)
1 tsp salt, pepper, and cayenne pepper ( optional for spicy chili)
1 tsp garlic powder ( or a chopped clove), basil, oregano ( fresh or dried)

Throw it all together in the crock pot, mix well, turn on high, bring to a boil covered. If mixture seems to thick at first since the TVP soaks up a lot of liquid, add a little bit of water. As it stews , it will thicken.
turn down to low, and let simmer for 2 to 4 hours. Stirring occasionally. Serve with toasted baguettes brushed with olive oil and garlic, or cornbread/muuffins and a side salad.

(This is a great recipe for meat lovers!! They can't tell the difference from this and my meat chili. If you want to use meat, add 1 pound of lean ground beef pre cooked in a frying pan, and eliminate the TVP,bullion, 1 cup water, and olive oil from the recipe)




Mama Ril's Vegetarian Mexican Stew

( if you're in a hurry you can speed this recipe up by cooking it on the stove in a regular pot, it workes up in less than 20 minutes on the stove, but you need to watch it carefully)
1 cup tvp
1 cup water
1 tbsp olive oil
2 tbsp chili powder ( more to flavour if desired)
mushrooms, green peppers, and an onion chunked up large
4 meduim potatoes peels adn chunked up large
2 peeled carrots, cut in 1 inch lengths
1/2 cup or tomatoe sauce
1 tsp salt, pepper, garlic powder, oregano, and basil

Throw all together in the crock pot. Add just enough water up to cover the ingredients. Set on high and cover, allow to simmer to a boil. Switch to low and let sit until vegetables are soft. The starch in the potatoes will thicken the juices to make it stew like.

To do this one fast on the stove, put it all in a pot on the stove on high, bring to a boil. Stir, lower heat to meduim-low, and cover with air vent open. Let simmer, stirring occasionally. When veggies are soft and potatos thicken the juices, it's done.






Sweet and Sour Spare Ribs

Ingredients:
3 to 4 pounds ribs ( cut racks of ribs inot individual peices)
1 (20-oz.) can undrained pineapple chunks
2 (8-oz.) cans tomato sauce
1/2 cup thinly sliced onion
1/2 cup thickly sliced green pepper
1/2 cup packed brown sugar
1/4 cup cider vinegar
1/4 cup tomato paste
2 tbsp. Worcestershire sauce
1 garlic clove, minced
Preparation:
Place ribs in slow cooker. In a bowl, combine pineapple, tomato sauce, onion, green pepper, brown sugar, vinegar, tomato paste, Worcestershire sauce, and garlic. Pour mixture over the country-style ribs; cover and cook low 8 to 10 hours, or until ribs are cooked through and tender.

Serves 6 to 8.






Spicy Chili Meatballs With Barbecue Sauce


Prepared meatballs make this easy to prepare. Use your own favorite brand of refrigerated or frozen prepared meatballs or make your own from scratch.
INGREDIENTS:
3 to 4 dozen small meatballs
1 jar (12 ounces) apple jelly
1 1/2 cups barbecue sauce
2 poblano chile peppers, coarsely chopped, or Anaheim peppers
1/2 cup chopped onion
dash garlic powder
1 teaspoon chili powder
1/4 teaspoon chipotle chile powder, optional
1/2 teaspoon ancho chile powder, optional
PREPARATION:
Combine all ingredients in a 3 to 5-quart slow cooker. Cover and cook on LOW for 4 to 6 hours. Makes 3 to 4 dozen meatball appetizers, or serve with rice for a family meal. This recipe can easily be doubled for a bigger crowd.






Crockpot Banana Bread Recipe

Ingredients:
1/3 cup shortening
1/2 cup sugar
2 eggs
1 3/4 cups flour
1 tsp baking powder
1/2 tsp salt
1/2 tsp baking soda
2 blackened bananas, peeled and mashed
1/2 cup raisins or chopped dates
1/2 cup chopped pecans, optional
Preparation:
In mixing bowl, cream together shortening and sugar; add eggs and beat well. Add dry ingredients alternately with mashed banana; stir in raisins or chopped dates and chopped pecans, if using. Grease a cleaned out apple juice can and pour batter in it. Cover top of can with 6 to 8 layers of paper towel; and place in cooker. Cover crockpot and cook on HIGH for 2 to 3 hours (or until bread is done).






Crockpot Apple Cranberry Crisp

Ingredients:
3 large apples, peeled, cored, and sliced
1 cup cranberries
3/4 cup brown sugar
1/3 cup rolled oats (quick cooking)
1/4 tsp. salt
1 tsp. cinnamon
1/3 cup butter, softened
Preparation:
Place apple slices and cranberries in slow cooker. Mix remaining ingredients in a bowl; sprinkle over top of apple and cranberries. Place 4 or 5 paper towels over the top of the slow cooker and place a utensil, such as a wooden spoon over the top to keep cover from sealing tightly. Set cover on top. This allows the steam to escape. Turn slow cooker to high and cook for about 2 hours.

Serves 4.






Beer & Cheese Soup

Ingredients:
1/2 cup butter
3 cups chicken broth
1 tbsp. Worcestershire sauce
1/2 cup fresh chopped chives
1 c. flour
16 oz. Cheez Whiz
3/4 cup favorite beer ( though not guinnes, or use non-alcohol beer)
1 1/2 c. cream
Preparation:
Melt butter; stir in flour. Add broth, stirring constantly, until thick, then add to butter mixture. Remove from heat; add remaining ingredients, except cream. Cook on low in slow cooker 4 to 6 hours; add cream the last 20 minutes.

This soup is really good with crusty french bread or garlic bread.






Broccoli and Cheese Soup

Ingredients:
2 cups cooked noodles of choice
10 oz of fresh broccoli florettes. or 1 (10 oz.) pkg. frozen chopped broccoli,thawed
1/4 cup chopped onion
2 tbsp. butter
1 tbsp. flour
2 cups shredded velvetta cheese
Salt to taste
5 cups milk
Preparation:
Combine all ingredients in slow cooker. Stir well. Cook on low for 2 1/2 to 4 hours. If soup is too thick, add a little more milk.

8 servings.






Mama Ril's Chicken/Turkey Noodle Soup

Ingredients:
in stock pot prior to the day of making, use the carcass of a turkey or chicken with water to make a stock. Boil off the left over meat, disgard the bones, and use 8 cups to make this soup. The rest of the stock freezes well for another time.

If you have no stock from a carcass use the following ingredients:
4 cups water
4 cups chicken broth
1 large chicken or turkey breast diced into small peices.
1 teaspoon seasoned salt
1 teaspoon salt, or to taste, depending on saltiness of broth
1/4 teaspoon pepper
1 small onion chopped
1 carrot, chopped
2 stalks celery, chopped
1/4 cup parsley, chopped
1/2 teaspoon dried marjoram or basil
1 bay leaf
6 ounces noodles ( spirals are our favorite)
Preparation:
Place all ingredients except noodles in the Crock Pot. Cover and cook on low for 5 to 6 hours. Remove bay leaf from pot and add the noodles. Cook another hour or until noodles are done (about 1/2 hour on high). Or, cook the noodles separately and add them just before serving.






Meatball Cheese Soup

Ingredients:
2 cups water
1 cup diced potatoes
1/2 cup diced carrots
1/2 cup diced celery
1/2 cup diced onions
2 cubes beef bullion
2 tsp. Tabasco sauce
1 (16 oz.) jar Cheez Whiz

Meatballs:


1 lb. ground beef
1 egg
1/4 cup bread crumbs
1/2 tsp. salt
1/2 tsp. Tabasco
Preparation:
Combine first 8 ingredients in slow cooker. Mix meatball ingredints; shape into meatballs then add to pot. Cover and cook on LOW for 6 to 8 hours. Serves 4 to 6.






Mama Ril's Crockpot Clam or fish Chowder

Ingredients:
4 (6 1/2 oz.) cans minced clams with juice ( or tuna, frozen fillets of sole and other desirable seafood you like that equals 26 oz of seafood)
1 cup chopped onion
6 to 8 medium potatoes, peeled and cubed
3 c. water
3 1/2 tsp. salt
1/4 tsp. pepper
4 c. half and half cream or milk
3 to 4 tbsp. cornstarch chopped fresh parsley, for garnish
Preparation:
Cut clams into bite-sized pieces if necessary. Add all ingredients to the crockpot except the milk, cornstarch, and parsley. Cover and cook on high 3 to 4 hours or until vegetables are tender. During the last hour of cooking, combine 1 cup of milk with the cornstarch. Add cornstarch mixture and the remaining milk and stir well; heat through. Top each serving with a little chopped parsley and serve with crackers or bread.






Crockpot Pasta and Cheese Delight

Ingredients:
1 jar Alfredo Sauce
1 can Cream of Mushroom Soup
1 (7 oz) can white tuna or chicken, drained, or use leftover cooked chicken or meat
1/4 teaspoon curry powder
1 to 1 1/2 cups frozen mixed vegetables
1 1/2 cups shredded Swiss cheese
4 cups cooked pasta (macaroni, bow ties, shells)
Preparation:
Combine first 5 ingredients; cover and cook for 4 to 5 hours on LOW. Add Swiss cheese to the mixture during the last hour. Cook pasta according to package directions; drain and add to slow cooker. This would be just as good with cooked or canned chicken, leftover ham or just add extra veggies! Serves 4.






Mama Ril's Potato & Canadian Bacon Soup

Ingredients:
8 potatoes, pared and cut in 1-inch chunks
6 to 8 slices of cooked bacon-diced
4 slices of cooked Canadian peameal bacon-diced
2 onions, chopped
4 cups chicken broth
1 tablespoon parsley flakes
1 1/2 teaspoons salt
pepper to taste
2 tablespoons butter
13 ounces evaporated milk (1 can)
chopped chives, for garnish
Preparation:
Put all ingredients except milk and chives in slow cooker. Cook on low 10 to 12 hours or high 3-4. Stir in milk in last hour. Serve topped with chives.






Beef & Beer Stew

Ingredients:
2 1/2 pounds lean beef stew meat, cut in 1-inch cubes
1 large onion, chopped
2 cloves garlic, minced
3 carrots, cut in 1-inch slices
2 ribs celery, cut in 1/2-inch slices
2 medium potatoes, cut in 1-inch cubes
1 cup beer
1 cup beef broth, or eliminate and use all beer
2 teaspoons salt
1/2 teaspoon pepper
1 teaspoon oregano
3 tablespoons melted butter
1/3 cup flour
Preparation:
Place all ingredients, except butter and flour in the Crock Pot; mix well. Cover and cook on low for 8 to 10 hours. Mix melted butter with flour; add to the stew. Taste and adjust seasonings. Turn to high and cook until thickened, about 15 to 20 minutes.
Serves 6.






Mama Ril's Crockpot Mushroom Beef Stew Recipe

Ingredients:
2 to 2 1/2 pounds very lean beef stew meat
2 tablespoons oil
1 cups chopped onions
1 cup sliced mushrooms
1/2 cup sliced celery
5 large potatoes, cut in eighths
4 or 5 large carrots, cut in 2-inch slices
salt and pepper to taste
garlic powder (optional)
1 can condensed mushroom soup
Preparation:



Brown stew beef in oil in a fry pan or pot on the stove. Add chopped onions and sliced celery and cook until tender. Transfer meat and onion mixture, remaining vegetables and seasonings, soup, and a soup can of water to the crock. Cook on LOW 8 to 10 hours - HIGH 5 to 6 hours. Check occasionally and add a little water if necessary. Serve with a crusty bread.

Serves 8.






Cowboy Stew

Real cowboys make real "cowboy stew" out under the stars while wrangling the herd for days and are camping with limited supplies. Due to needing to have foods that will last for days, it was often made with beef jerky not ground beef, and done on the open fire with a large pot.

This recipe is not exactly that, but is a nice stew just the same, and has aquired the same name over time.The kids will love your version of cowboy stew on a cowboy theme day. :)

1 pound ground beef
3/4 cup finely chopped onion
1 green bell pepper,finely chopped
2 cans (15 ounces)of molasses pork & beans
Preparation:
In a skillet, brown ground beef, onion, and bell pepper together. Drain well. Combine all ingredients in slow cooker; cover and cook on LOW for 6 to 8 hours.

Serves 4.






Scalloped Potatoes with Ham

Ingredients:
1/2 cup diced ham
8 to 10 med. potatoes, thinly sliced
1 c. shredded American cheese
Salt and pepper
1 can cream of mushroom soup, or 1 cup medium white sauce
Paprika
1 onion, thinly sliced
Preparation:
In slow cooker layer half of ham, half of potatoes, half of onions, half of cheese. Sprinkle with salt and pepper. Repeat layers with remaining half of ingredients. Spoon undiluted soup or white sauce over top and sprinkle with paprika.
Cover and cook on LOW for 7 to 9 hours, until potatoes are tender.




Crockpot Macaroni and Cheese Recipe

Ingredients:
2 cups elbow macaroni, cooked, drained, rinsed with hot water (about 3 cups cooked macaroni)
2 tablespoons real bacon bits
1/4 cup finely chopped onion
1 can (14.5 ounces) stewed tomatoes, undrained
1 1/2 cups (6 oz) shredded mild Cheddar cheese
1 (10 3/4 oz) can condensed cream of mushroom soup or cream of celery
Preparation:
In a slow cooker, combine macaroni, bacon bits, onion, undrained stewed tomatoes, and Cheddar cheese. Pour mushroom soup over top. Mix well to combine. Cover and cook on LOW for 6 - 8 hours. Mix well before serving.






Mexican Mac 'n Cheese

Ingredients:
5 to 6 cups hot cooked macaroni, drained (about 12 oz dry)
2 tablespoons butter
1 can (12 oz) evaporated milk
1 can Nacho Cheese Soup, or cheddar cheese soup and chili powder
2 cups shredded Mexican cheese
3/4 cup thick salsa ( spiciness to your liking)
salt and pepper to taste
Preparation:
Lightly grease the slow cooker. Toss the hot macaroni with butter; add remaining ingredients and mix well. Cover and cook on low for 3 to 4 hours.
Serves 6.
Note: 5-quart slow cooker/Crock Pot was used in this recipe. if using a 3 1/2-quart pot, use about 5 cups of the macaroni and add more if there's room after the other ingredients are added.






Mexican Cheese Dip

Mexican style cheese dip recipe with tomatoes and taco seasoning.

Ingredients:
16 ounces Velveeta cheese, cut in cubes
1 teaspoon Taco seasoning
1 can (10 ounces) Ro-Tel Tomatoes with chiles
Prepation:
Cube cheese and place in slow cooker. Cover and heat for about 1 hour, until melted, stirring occasionally.
Stir in tomatoes and seasoning. Cover and continue heating 30 to 45 minutes.
Serve hot from the crockpot with tortilla chips or corn chips.






Crockpot Chicken and Sausage Gumbo

Cook Time: 7 hours

Ingredients:
3 tablespoons all-purpose flour
3 tablespoons oil
1/2 pound smoked sausage, cut into 1/2 inch slices
3/4 to 1 pound boneless chicken thighs, cut in bite-size pieces
1 1/2 to 2 cups frozen cut okra
1 cup chopped onion
1/2 cup chopped green bell pepper
3 cloves garlic, minced
1/4 teaspoon ground cayenne pepper, or to taste
1/4 teaspoon ground black pepper
1 1/2 cups uncooked regular long-grain white rice
3 ½ cups chicken broth or water (updated 9/07)
Preparation:
In small saucepan, combine flour and oil; mix well. Cook, stirring constantly, over medium-high heat for 5 minutes. Reduce heat to medium-low; cook, stirring constantly, about 8 to 12 minutes or until mixture turns a light red-brown. Place flour and oil mixture in 3 1/2 to 4-quart crockpot. Stir in all remaining ingredients except shrimp, rice, and broth or water. Cover and cook on LOW for 7 to 9 hours. Add cooked shrimp to the gumbo; mix well. Cover and continue to cook on LOW for 20 minutes longer. Meanwhile, cook rice in the broth or water according to package directions. Serve gumbo over the hot cooked rice.

Serves 6 to 8.






Crockpot Pineapple Stuffing

Tasty pineapple stuffing is great with ham!!

Ingredients:
1 can (20oz) crushed pineapple, undrained
1/4 cup evaporated milk
1 cup packaged cornbread stuffing crumbs
3/4 cup sugar
1/4 cup melted butter or margarine
3 eggs, beaten
Preparation:
Lightly grease the bottom and sides of a 3 1/2-quart slow cooker/Crock Pot (you may use a baking dish that fits in a larger slow cooker/Crock Pot). Combine all ingredients; pour into the slow cooker/Crock Pot. Cover and cook on high 2 1/2 to 3 hours. Good with baked ham.

Serves 4 to 6.






Crockpot Turkey Dressing Recipe

Ingredients:
1 cup butter
1 1/2 cups chopped onion
2 cups chopped celery
1/4 cup parsley sprigs
8 ounces fresh sliced mushrooms
12 to 13 cups slightly dry bread cubes
1 teaspoon poultry seasoning
1 teaspoon salt, or to taste
1 1/2 teaspoons crumbled dried sage
1 teaspoon dried leaf thym
1/4 teaspoon pepper, or to taste
1/2 teaspoon ground marjoram
2 to 2 1/2 cups chicken broth
diced giblets, optional
2 eggs, beaten
Preparation:
Melt butter in skillet and saute onion, celery, parsley and mushrooms. Pour over bread cubes in a very large bowl. Add seasonings and toss to blend ingredients well. Pour in enough chicken broth to moisten, then add giblets if using. Before adding eggs, taste to check seasonings. Add more salt and herbs if necessary. Add beaten eggs and mix together well. Pack lightly into a greased slow cooker. cover and cook on HIGH 45 minutes; reduce to LOW and continue to cook for 4 to 8 hours longer. You may use 14 ounces seasoned stuffing mixture in place of bread cubes, but omit herbs and salt (or add seasonings just to taste) and add about 1 extra cup of chicken broth.






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