February > Healthy Recipe of the Month

Healthy Recipe of the Month

Lighten Up with these Healthy Tips and Recipes

With each new year come new expectations and goals, often accompanied by the fear of falling off the wagon and back into old habits by the end of January. You can make this year different by committing to making small changes throughout the year. When it comes to adjusting your cooking habits, you can make this year your lightest ever. The potential benefits include losing weight, putting an extra bounce in your step, getting some calm in the kitchen, and becoming a healthier you without feeling deprived.

Try out a few of these five quick tips and five tips with recommended recipes for a start at bringing more lightness to your kitchen and cooking habits. If you are ready for more, Cooking Light offers a complete set of "100 Ways to Start Your Year Off Light."

Five Quick Tips

  Chile Peppers. Image for February 2013 Newsletter

1. Spice Things Up

Eating even one meal that contains capsaicin—the compound that gives hot sauce and chile peppers their heat—not only reduces levels of hunger-causing ghrelin, but also raises GLP-1, an appetite-suppressing hormone.

 
  Cereal. Image for February 2013 Newsletter

2. Swap Out Sugary Cereals

Cut your current high-sugar cereal with a low sugar, high-fiber brand. Gradually reduce the amount of sugary cereal in your bowl until you are eating only the high-fiber brand. Check out these picks for The Best Healthy Cereals.

 
  Seeds. Image for February 2013 Newsletter

3. The Little Seed That Could

Add chia seeds to your water bottle, morning OJ, afternoon iced tea, or sprinkle them on salads, yogurt, and cereal. One ounce delivers an impressive 10 grams of fiber and 5 grams of protein. Research found they can help you eat less by naturally regulating blood sugar, which helps put the brakes on hunger. Find more Filling Foods.

 
  Salt. Image for February 2013 Newsletter

4. Salt Shaker Switch

Fill your salt shaker with pepper and your pepper shaker with salt. Since salt shakers have more holes, the switcheroo will help to slash your sodium intake.

 
  Condiments. Image for February 2013 Newsletter

5. Cut Condiments

Have a craving for French fries but don’t want to add too many calories to your meal? Cut the calories somewhere else. Try losing half of the hamburger bun, skipping the mayo, or passing on the cheese.

 

 

Five More Tips with Recommended Recipes

  Salad. Image for February 2013 Newsletter

1. Replenish with Salad

If you’re starving when you get home from work, prepare your salad, eat it, and then cook the rest of your meal. This easy spinach salad is a quick and delicious idea for a starter salad. View Recipe: Spinach with Garlic Vinaigrette

 
  Breakfast. Image for February 2013 Newsletter

2. Don't Ditch Breakfast

Caffeine from your coffee is not enough fuel to start your day. Make sure to include a breakfast that is full of protein-rich and high-fiber foods like eggs with whole-wheat toast. View Recipe: Baked Egg-in-a-Hole

 
  Veggies. Image for February 2013 Newsletter

3. Use Less Pasta, More Veggies

Build your pasta meal not with pasta alone. The ideal dish should have ½ cup cooked pasta, 1 cup veggies, and 3 ounces of lean protein. View Recipe: Warm Pasta Salad with Shrimp

 
  Snacks. Image for February 2013 Newsletter

4. Get the Most Out of Snacks

Just because it is a “100-calorie” pack doesn’t mean it is healthy. Make sure it offers fiber, protein, and possibly healthy fat. If not, skip it. Check out these 10 Snack Mix Recipes that kids and adults will both love.

 
  Meatless. Image for February 2013 Newsletter

5. Try Meatless Mondays

Go vegetarian one day a week. For an easy substitution in a stir fry, use 1/2 cup cubed tofu (marinated in soy sauce, garlic, ginger, and peanut oil) instead of chicken. Cook as usual with your veggies for a satisfying dinner. View Recipe: Ginger-Scented Corn and Asparagus Stir-Fry

 

Source: Cooking Light

Have a favorite healthy recipe? Share it with us at livingwell@utsystem.edu.