Nutritious Recipes

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Fruit Packed Smoothies

Beneficial Breakfasts

Healthy Hors D'oeuvres

Nutrition Packed Dinners

Supercharged Soups

Divinely Delicious Veggies







Fruit Packed Smoothies


Smoothies can be used as snacks or as breakfast

Power-Packed Peanut Butter-Banana Energy Smoothie

Nutritious Recipes Benefit: 2 fruit servings, protein, vitamin E and energy, all in one delicious drink!

1 banana
1 - 2 Tbsp peanut butter (natural if desired)
2 Tbsp wheat germ (toasted-honey flavor if desired)
2 cups skim milk

Process in blender until smooth. Sprinkle with 1 tsp wheat germ if desired. Our smoothie nutritious recipes will keep you energized and feeling satisfied and are a great way to start the day!





Bountiful Banana-Berry Smoothie

Nutritious Recipes Benefits: Get 4 fruit servings and soy!

1 medium banana sliced and frozen
6 strawberries (frozen) or similar amount of another berry
2 Tbsp frozen orange juice concentrate, thawed
1 cup vanilla soy milk

In blender, combine banana, berries and orange juice concentrate. Add vanilla soymilk, and blend until smooth and creamy. For high protein variation, follow recipe, but increase vanilla soymilk to 1 and ½ cups and add 1 cup strawberry soy yogurt and 2 Tbsp of soy protein powder. Our smoothie nutritious recipes will keep you energized and feeling satisfied and are a great way to start the day!





Amazing Apricot-Orange Smoothie

Nutritious Recipes Benefit: 250 calories and 2 g. fat. Serves 2. 1 calcium and fruit serving.

2 cups of ice cubes
1 can (15 oz.) chunky ready-cut apricots in light syrup
6 oz. Low-fat vanilla yogurt
1 cup orange juice (with pulp)
2 Tbsp ground flax seed

In a blender, combine ice, apricots and their syrup, yogurt, orange juice and flax seed. Blend all ingredients until smooth. Makes 2 smoothies. Substitutions: Mangoes, cantaloupe, or papaya. Our smoothie nutritious recipes will keep you energized and feeling satisfied and are a great way to start the day!





Tropical Tango Health Smoothie

Nutritious Recipes Benefit: 2 fruit servings, soy and protein!

½ cup diced mango
½ cup pineapple chunks (fresh or canned in juice)
1 cup light or nonfat vanilla soymilk
1 Tbsp honey
2 ice cubes
2 Tbsp sliced almond (toasted if desired)

Combine diced mango, pineapple chunks, nonfat vanilla soymilk, honey, and ice cubes in a blender. Puree until smooth. Poor into tall glass and sprinkle with sliced almonds. Our smoothie nutritious recipes will keep you energized and feeling satisfied and are a great way to start the day!





Orange Creamsicle Smoothie

Nutritious Recipes Benefit: 2 fruit servings, vitamin E and soy

½ cup orange juice concentrate
1 seedless orange, peeled
¼ cup fat-free half-and-half
4 ice cubes
¼ tsp vanilla extract
1 Tbsp wheat germ

Combine orange juice concentrate, orange, fat-free half-and-half, ice cubes and vanilla extract in a blender. Puree until smooth. Pour into tall glass and top with wheat germ. Our smoothie nutritious recipes will keep you energized and feeling satisfied and are a great way to start the day!





Perfect Protein Creamsicle

Nutritious Recipes Benefit: Calcium, protein, and Vitamin C

½ cup calcium-fortified orange juice
½ cup low-fat yogurt
1 scoop protein powder
3 ice cubes

In blender puree all ingredients until smooth. Our smoothie nutritious recipes will keep you energized and feeling satisfied and are a great way to start the day!





Banana-Mocha Cappuccino Smoothie

Nutritious Recipes Benefit: 1 dairy serving, 2 fruit servings, fiber, and a shot of caffeine!

1 cup nonfat or low-fat vanilla yogurt
¼ cup brewed coffee
1 banana
2 tsp cocoa powder
2 cups ice cubes

Combine all ingredients in a blender. Process until smooth. Our smoothie nutritious recipes will keep you energized and feeling satisfied and are a great way to start the day!



Beneficial Breakfasts


Hot Boysenberry Compote Over Cinnamon Pancakes

Nutritious Recipes Benefit: 2 fruit servings and whole-wheat flour!

Compote:
2 cups frozen boysenberries
1/3 cup apple juice
1 Tbsp sugar
1 Tbsp cornstarch
Pancakes:
1 tsp baking soda
1 ½ cups buttermilk
1 cup whole-wheat flour
1 Tbsp cinnamon
1 Tbsp sugar
2 egg whites
1 tsp vanilla

To make compote, combine boysenberries and apple juice in a small saucepan; simmer for 5 minutes. In a separate bowl, combine sugar and cornstarch and add to berry mixture, gently stirring until it boils. Remove compote from heat and let it cool slightly until it thickens. To make pancakes, dissolve baking soda in buttermilk in a small bowl; set aside. In a larger bowl, combine flour, cinnamon and sugar. Add buttermilk mixture, egg whites and vanilla, and blend. Spray griddle with vegetable-oil cooking spray. Ladle pancake mixture onto griddle and cook until pancakes are light brown on both sides. Serve with boysenberry compote. Makes 2 servings.



Dream Oatmeal

Nutritious Recipe Benefits: The goodness of oats with added energy

1 cup non-instant oatmeal
2 Tbsp blackstrap molasses

Stir blackstrap molasses into prepared oatmeal. Makes 1 serving.





Scrumptious Whole-wheat Blueberry Muffins

Nutritious Recipes Benefit: Whole wheat and fruit! Calories per muffin: 165; 3.5 g. of fat.

1 ¼ cups unbleached white flour
1 cup whole-wheat flour
1 cup sugar
¼ cup ground flaxseed
2 ½ tsp. Baking soda
1 tsp. Salt
1 tsp. Ground cinnamon
3 cups whole-grain flake cereal with raisins (such as Raisin Bran)
2 cups low-fat buttermilk
¼ cup canola oil
¼ cup maple syrup
2 egg whites
1 large egg
1 tsp vanilla extract
2 cups frozen or fresh blueberries

Heat oven to 425 (f) degrees. In a large bowl, sift together first 7 ingredients. Stir in the cereal. In another bowl, whisk together the next 6 ingredients. Do not over-mix. Scrape sides of bowl and gently fold in the blueberries. Spoon heaping quarter-cupfulls of batter into regular-size muffin tins coated with cooking spray. Bake 20 minutes or until a tester inserted in center of muffins comes out clean. Let cool on a wire rack five minutes, then remove muffins from the pan to cool completely on a wire rack. Makes about 2 dozen servings.







Nutrition Packed Dinners


Delectable Chicken Fajitas

Nutritious Recipes Benefit: Lots of veggies, protein, and whole wheat

¼ cup frozen chopped onions
½ cup frozen sliced bell peppers
½ cup each cooked shredded chicken
½ cup canned black beans
2 Tbs salsa
1 Tbs fat-free sour cream
1 whole-wheat tortilla

In nonstick skillet cook onions until tender. Add peppers and cook until crispy-tender. Add chicken and black beans and salsa. Heat through. Serve in tortilla, top with sour cream and roll-up. Makes 1 serving.


Intense Italian Pasta

Nutritious Recipes Benefit: Fiber, vitamin A, and lycopene

1 (28-oz) can whole plum tomatoes, drained
10 oz orecchiette or other small pasta shells
1 Tbsp olive oil
2 cloves garlic, peeled and crushed
1 pound broccoli raab (also known as rapini), washed well, cut into 2 inch pieces
1 ½ Tbsp red wine vinegar
1 tsp freshly ground black pepper
¼ tsp salt

To roast the tomatoes, preheat oven to 350 degrees (f). Place tomatoes on lightly oiled baking sheet. Roast 90 minutes, turning after 45 minutes, until very soft and lightly blackened. Once cooled, chop tomatoes and set aside. Cook the pasta as directed on the package. Drain, reserving ¼ of liquid.

In a large nonstick skillet, heat oil over medium heat. Add crushed garlic and cook until slightly golden, 1-2 minutes. Add broccoli raab to skillet, raise heat to high. Cook, tossing constantly, until greens are just wilted, 4-5 minutes. Add tomatoes, cooked pasta, reserved cooking liquid, red wine vinegar and pepper. Toss well. Serve promptly. Makes 4 servings.



Zesty Pasta Twists

Nutritious Recipes Benefit: Leafy greens and a major supply of veggies.

8 oz rotelle or gemelli pasta
4 garlic cloves, minced
¼ tsp salt
½ tsp crushed red pepper flakes
4 tsp olive oil
1 large red onion, halved and thinly sliced
1 large bell pepper cut into thin strips
1 pound broccoli raab, tougher stems trimmed, cut into 1-inch lengths
1 cup fat-free chicken broth
¼ cup freshly grated Parmesan cheese
2 tbsp slivered fresh basil leaves

In a large saucepan over high heat, cook pasta twists according to package directions. Meanwhile, in a large, deep nonstick skillet, cook garlic, salt and crushed red pepper flakes in hot oil 1 minute or until golden and fragrant. Stir in red onion and bell pepper. Cook 10 minutes, stirring often, until crispy-tender. Add broccoli raab; cook 5 minutes or until just wilted. Add broth and bring to a boil. Cover and cook 5 minutes, stirring occasionally, until tender. Drain pasta and add broccoli raab mixture. Cook 2 minutes, stirring rapidly, until the pasta twists soak up the juices. Sprinkle with freshly grated Parmesan and basil leaves before serving. Makes 4 servings.



Angel Hair Pasta with Broccoli and Scallops

Nutritious Recipes Benefit: Veggies, protein and seven grams of fiber!

8 oz. uncooked angel hair pasta
2 cloves fresh garlic, minced
2 Tbsp olive oil
1 lb. sea scallops
2 cans (14 ½ oz. each) Italian style stewed tomatoes
½ cup dry white wine
¼ cup chopped fresh parsley
1/3 cup coarsely chopped fresh basil, divided
1 pkg. (8 oz) frozen broccoli florets, thawed
4 Tbsp. freshly grated Parmesan cheese

Cook pasta according to package directions. Meanwhile, in a non-stick skillet over medium heat, cook minced garlic in hot oil one minute, stirring constantly until garlic is golden but not browned. Add scallops in a single layer without crowding pan (if necessary, do this in 2 batches). Sear one minute on each side. Remove to a plate and keep warm. Add tomatoes, wine, parsley and half of the basil to the skillet. Cook 8 minutes, stirring occasionally, until liquid is reduced by half. Add broccoli, remaining basil, and scallops; cook for 2 minutes or until heated through. Meanwhile, drain pasta. Serve with sauce and cheese. Makes 4 servings.



Peppery Tuna with Mango Salsa

Nutritious Recipes Benefit: Protein and fruit! 1 piece tuna with ½ cup mango relish is 252 calories and 2 g. of fat

2 mangoes
6 Tbsp. chopped fresh cilantro, plus whole leaves for garnish
Salt to taste
¼ tsp black pepper, coarsely ground
4 (6 oz.) fresh tuna steaks
Nonstick cooking spray

Peel mangoes, dice flesh into ¼- inch pieces. Transfer to a small bowl. Add chopped cilantro, a pinch of salt and mix well. Place mango relish in refrigerator for a at least 30 minutes.

Lightly press coarsely ground black pepper into one side of each tuna steak. Sprinkle with salt. Place fish, pepper-side down, in a large skillet coated with nonstick cooking spray. Cook on both sides over medium-high heat until the fish is seared on the outside but still pink in the center. Cut seared tuna on the bias into ½-inch thick slices. Mound the mango relish in the center of each plate. Arrange tuna slices so that they overlap to form a circle around the relish. Garnish with the whole fresh cilantro leaves. Makes 4 servings.





Country Oven-Fried Chicken:

Nutritious Recipes Benefit: A healthy lower-fat classic. 302 calories and 2 g. fat.

1 cup buttermilk
2 tsp hot sauce (optional)
6 (6 oz.) Skinned chicken breast halves
3 cups corn checks or corn flakes
¾ cup self-rising flour
2 tsp Creole or Cajun seasonings
Nonstick coating spray

Combine the buttermilk and the hot sauce in a heavy-duty resealable plastic bag. Add chicken and seal bag. Chill at least 4 hours; turn bag occasionally. Preheat the oven to 400 degrees (f). Crush cereal into crumbs in food processor. Pour into a shallow dish; Stir in flour and seasons. Remove chicken from buttermilk, letting excess drip off. Drench chicken in cereal mixture. Arrange pieces, bone-side down, on a cookie sheet or shallow baking pan coated with non-stick cooking spray. Coat tops of chicken lightly with cooking spray. Bake on a bottom shelf of oven for twenty minutes. Use a wide metal spatula to carefully loosen and turn chicken. Coat other sides with cooking spray and bake fifteen minutes. Loosen and turn chicken again, coat topside with cooking spray again and bake 10-15 minutes or until juices run clear when chicken is pierced. Note: To cook skinless, boneless chicken, batter as directed above but bake just 20 minutes per side. Makes 6 servings.





Blackened Shrimp Po’ Boy

Nutritious Recipes Benefit: A Cajun favorite with less fat than the original version. 430 calories and 14 g. of fat

1 lb. large raw fresh shrimp, peeled and deveined
1 tbsp Cajun blackened seasoning for seafood
¼ cup plus 2 tbsp low-fat mayonnaise
2 tbsp Dijon mustard
2 ½ tbsp lime juice
4 (6 inch) whole-wheat submarine rolls
1 tbsp plus 1 tsp butter or margarine divided
2 medium green or red bell peppers, divided
2 cloves garlic minced

Toss the shrimp and the Cajun seasoning in a small bowl. Cover with plastic wrap and refrigerate 30 minutes to 1 hour. Combine mayonnaise, mustard, and lime juice; mix well. Set aside. Split submarine rolls. Pull out centers of roll halves, leaving 1 inch shell at edges and 1 half inch at bottoms. (The roll centers can be reserved for later use, such as for making bread crumbs.) Set rolls aside. Melt 1 Tbsp butter in a large, non-stick skillet over medium-high heat. Add shrimp and sauté 4-5 minutes or until shrimp are opaque. Remove shrimp from skillet and set aside. Reduce heat to medium. Add remaining butter to skillet. Add peppers and sauté 5 minutes. Add garlic and sauté another five minutes or until peppers are tender. Spread 2 tsp of mayonnaise in each roll bottom. Spoon pepper-garlic mixture into roll bottoms. Spoon shrimp evenly over pepper-garlic mixture. Drizzle remaining mayonnaise mixture evenly over shrimp, and cover with roll tops. Serve immediately. Makes 4 servings.



Divinely Delicious Veggies


Orangey-Honey Carrots

Nutritious Recipes Benefit: 1 serving of veggies with some major flavor

1tbsp butter
1 leek, white part only, halved, sliced, washed thoroughly
1 pound carrots, sliced
1 cup apple juice
¼ cup honey
1 cinnamon stick
1 tsp ground cumin
2 tsp chopped fresh mint
¼ tsp salt
1 dash pepper

Melt the butter in a medium saucepan over medium-high heat. Add the leek and cook for 2 minutes or until it is lightly browned. Reduce heat to medium. Add the carrots and cook for 2 minutes or until they are lightly browned. Add the remaining ingredients. Bring to a boil. Reduce heat to low, cover and simmer for 15 minutes or until carrots are soft. Discard the cinnamon stick before serving. 122 calories, 2 g fat. Makes 6 servings.



Fresh Green Beans with Flavorful Turkey Bacon

Nutritious Recipes Benefit: Veggies and protein in this side dish that doubles as an appetizer

1 tbsp salt
Dash of freshly ground black pepper
1 lb fresh green beans, trimmed and cut into 2-inch lengths
2 oz turkey bacon, finely diced
2 cloves garlic, minced
2 tbsp chopped fresh savory (or fresh oregano)

Boil a large pot of water and add the salt. Place the green beans into the water and cook for 3 minutes; drain in a colander. In a large skillet, cook the bacon over medium-low heat, stirring until it is almost crisp. Pour off all but 1 tbsp of the bacon fat. Add the garlic to the skillet and cook over medium-low heat for 30 seconds, being sure to stir constantly. Raise the heat, then add the beans and savory (or oregano) and toss for 1 to 2 minutes to blend the flavors. Season with pepper and salt to taste. 122 calories, 6 g fat. Makes 4 servings.



Healthy Hors D'oeuvres


Spicy Red Pepper Hummus:

Nutritious Recipes Benefit: A great party food with protein and a huge metabolic boost

4 cloves of garlic, unpeeled
1/3 cup packed fresh parsley leaves
15 oz. Canned chick peas (garbanzo) rinsed and drained
1 cup jarred roasted red peppers, rinsed and drained well
6 pitted, oil-cured black olives
2 Tbsp of tahini
2 Tbsp of lemon juice
½ tsp salt (if desired)
1 Tbsp mild cayenne sauce, such as Frank’s Red or Texas Pete.
Precut veggie sticks
Whole-wheat pita wedges for dipping

Place garlic in small dish or custard cup, adding enough water to just cover garlic (about 3 Tbsp). Cover dish with plastic wrap and microwave 1 minute at full power; discard water. When cool enough to handle, squeeze garlic into food processor, add parsley and process until chopped. Add chickpeas, peppers, olives, tahini, lemon juice and pepper sauce. Blend until smooth. Serve with pita wedges and raw veggie sticks. (You can also serve with low-fat, baked chips, such as those by Tostitos).



Teriyaki Tofu Special Occasion Sandwich:

Nutritious Recipes Benefit: Whole grains and tofu. 439 calories and 17 g. of fat.

Marinade:
6 Tbsp light soy sauce
1 tsp sesame oil
1 tsp sesame seeds (optional)
2 Tbsp of sugar
½ cup plus 2 Tbsp apple juice
1½ tsp minced fresh garlic
1½ finely minced ginger
1 dash salt

Sandwiches
14 oz. Firm tofu cut into 12 equal slices
8 slices of whole grain bread
1 cup roasted rep pepper pieces
4 oz. Part-skim mozzarella cheese, thinly sliced

In a shallow bowl, whisk together marinade ingredients until fully blended; pour over tofu. Gently turn tofu slices to coat well and let stand for 5 minutes. Meanwhile position broiler rack 6 inches from the heat source and heat broiler. (Alternatively, heat grill to medium-high for direct heat.) Broil or grill tofu slices until lightly browned; gently turn and cook 5 minutes more. Meanwhile, toast or grill bread until lightly browned on both sides. Top 4 pieces of toast with 3 pieces of tofu each. Arrange roasted red pepper strips and cheese slices on top. Return to broiler or grill to melt cheese. Top with a second slice of toast and cut into triangles to serve if desired. Makes 4 servings.




Supercharged Soups


Spectacular Spicy Curried Carrot Soup

Nutritious Recipes Benefit: Bursting with 42,000 IUs of vitamin A per serving. It only has 85 calories and 0.6 g. fat! You may also serve it chilled.

2 lbs. Carrots, peeled and cut into 1-inch pieces (about 6 cups)
5 cups low-sodium chicken broth, canned or homemade
1 dried, hot chili pepper, any type (optional)
4 tsp minced fresh ginger
3 cloves garlic, peeled
1 tsp curry powder
1tsp ground cumin ½ tsp freshly ground black pepper
3 Tbsp chopped fresh cilantro leaves

In a large (5-quart) saucepan, combine all ingredients except cilantro. Bring mixture to a boil, then reduce heat to low and simmer 30 minutes or until carrots are tender. Transfer mixture to a food processor in batches, 2-3 cups at a time. Puree until smooth. Return the puree to the saucepan and reheat. Stir in chopped cilantro. Serve promptly. Makes 6 servings.



Gazpacho Goodness

Nutritious Recipes Benefit: Major vegetables and tons of lycopene! Serve it cold for a “home spa” treat!

2 large tomatoes
1 large cucumber, peeled, halved lengthwise, seeded
1 medium onion
1 large roasted red bell pepper (available in jars)
3 cups tomato juice
½ chopped fresh cilantro
1/3 cup red wine vinegar
¼ cup olive oil
1/8 tsp hot pepper sauce (such as Tabasco)

Cut 1 tomato, ½ cup cucumber and ½ onion into 1-inch pieces and transfer to processor. Add bell pepper and puree. Transfer into bowl. Add tomato juice, cilantro, vinegar, oil and hot pepper sauce. Seed remaining tomato and dice along with remaining cucumber and onion halves. Add to soup and season with salt and pepper. Refrigerate. Makes 4 servings.



Easy Green Soup & Yogurt Sauce

Nutritious Recipes Benefit: Delicious way to get your leafy greens

There are three sources of calcium in one serving (yogurt, skim milk, and greens), and fiber, vitamins, iron, magnesium, potassium, folate, lutein and beta carotene to boot!

4 cups packed torn spinach or escarole
1 package (10 oz) frozen chopped mustard greens
2 medium zucchini, trimmed and chopped
1 can (14 ½ oz) fat-free chicken broth
3 garlic cloves, peeled
½ cup 1 percent milk
¼ tsp salt
¼ tsp freshly ground black pepper

In a large saucepan over high heat, combine escarole, mustard greens, zucchini, chicken broth and garlic with 1 ½ cups cold water. Cover and bring to a boil. Reduce heat to low. Simmer 25 to 30 minutes, stirring once, until vegetables are very tender. Puree in batches in food processor or blender. Return to saucepan and stir in milk, salt and pepper. Gently reheat over medium heat; do not bring to a boil. Meanwhile, prepare sauce. Chop garlic with salt until mixture forms a paste; scrape into a small bowl. Stir in yogurt, cilantro, olive oil and pepper. Serve with soup. Makes 4 servings.













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