What Can I Eat? There are lots of healthy choices!
What Can I Eat?
So how many times have you found yourself standing in front of the refrigerator or pantry thinking, “what can I eat”? Maybe there’s not much in there because it’s time for a trip to the store. Or maybe you’re starting to get tired of eating the same ol’ thing and are looking for something new to eat. Or maybe… your body is telling you that it’s time to find a few new foods that are deemed healthy and nutritious to eat. Just maybe your body is speaking to you, telling you that it wants you to choose a few foods that can help you feel energized and feeling good throughout the entire day.
Eating food is necessary to live, we all know this. But eating healthy food is essential if you want to give your body the necessary nutrients it needs to function properly. Unfortunately, we live in a society of fast and convenient foods. A society where food is something that is viewed as more of a product rather than a real, wholesome food that we need to eat to keep ourselves fit and strong. Fortunately, the truth about our current food systemis finally beginning to come out, informing us on all the extreme wrongs that are taking place in every single aspect of how food is brought to our table.
Try to make a conscience decision every single day when it comes to choosing the foods you’re going to eat. When you’re deciding on what your next meal is going to be and find yourself asking the ‘what can I eat?’ question, stop for a minute and think, ‘should I eat this food?’ ‘why am I eating this food?’ ‘is this food good for me?’ So, maybe the original question, ‘what can I eat?’ should be turned into ‘what shouldI eat?’.
A banana is a great fruit. They’re easy to take with you when on the go, they don’t make a mess when you’re eating them, provide lots of essential nutrition, and just simply taste good! A banana is full of potassium, which is really good for helping your muscles function properly (very important for the busy lifestyle of a teenager!).
Eating a banana a day provides a wealth of nutritional benefits! Bananas are low in fat and calories, high in vitamins B6 & C, a good source of manganese and fiber, as well as providing a little bit of iron, calcium, vitamins A & E, folate, and carotene. Studies also show that teenagers who don’t eat a healthy breakfast are more apt to be overweight, which is not a good start for them as then enter their adult years. Help your teen eat right by making sure they eat breakfast – the most important meal of the day!!
Teenagers are almost always in a hurry, making this Banana Bread recipe one that they will not only like but one that will provide them with lots of nutrition for a great breakfast when they’re in a hurry. Make this Banana Bread recipe the night before and pack it into a convenient and earth-friendly to-go container that your teenager picks out so they will use it.
2 1/2 cups Flour – preferable whole wheat but can make half white & half wheat 1 4 tsp Salt 1 1/2 tsp Baking Powder 3/4 tsp Cinnamon 1 tsp Pumpkin Spice 2 Large Eggs 3/4 cup Sugar – or use Agave Syrup for a sugar-free recipe (@ 1/2 cup is good cuz you need less) 4 Large Bananas – very ripe! 1/4 Vanilla
Preheat the oven to 350°. Then mix the dry ingredients together in a large bowl until well blended. Add rest of ingredients and stir gently until thoroughly mixed together. Spread in to well-greased *loaf pan (one large or two small) and bake for @ 35 minutes. Banana Bread is done when you enter a toothpick or fork into the thickest part and it comes out clean. *In order to help the Banana Bread cook evenly, when putting the batter into the loaf pan, spread the batter so it’s even and not higher in the middle. Or use two smaller pans to ensure even and thorough cooking. Sprinkle Cinnamon & Pumpkin Spice on top before baking.
Although Banana Bread tastes great plain if you make it just right, there are quite a few options you can add on top of your Banana Bread for even more flavor. When I was growing up, we would put a pat off butteron top and let it melt in, which was (and still is as I occasionally still eat Banana Bread this way!) a great treat. Sprinkle some nuts on top for extra richness and texture. Toasted walnuts or pecans are a favorite.
–Use a banana instead of oils or butter when making a recipe. –A banana is usually one of the first fruits introduced to babies when they start eating solid foods as they are easy on the stomach and thus easy to digest. –Add in some blueberries for extra nutrition and yumminess!
I seem to have a lot of favorites when it comes to eating breakfast! French toast is another one of my all-time favorites so this particular french toast recipe is going to be one that’s simple, or in other words for kids as well as teens. When I asked my 9-year-old grandson what some of his favorite breakfast foods were, simple French Toast was listed in the top 3 (blueberry muffins was first as he just had some that very morning, and pancakes came in at a quick third). A French Toast breakfast is always a treat! It’s so easy to make a simple French Toast recipe that not only tastes delicious, you can add your own flair to it and make it something special. (After you practice a few times, maybe you can make it for mom and/or dad sometime as a surprise. It’ll definitely score you some brownie points!)
French Toast Recipe
The following French Toast recipe is one that both kids and teens will love! It’s simple yet has a lot of flavor, and is really easy to make. Ingredients: 3 large (cage-free) eggs 1/4 tsp of vanilla a dash of cinnamon a dash of sugar Directions: Heat a pan on medium heat. Add a little butter to cover the bottom of the pan so the French Toast bread won’t stick. (Olive oil works too, just not as well as good old-fashioned butter!) Add all ingredients together and mix well. Dip the bread of your choosing into the egg mixture and let the excess drip off, and then quickly and gently place into the pan. Cook for about 4 to 5 minutes per side. You’ll know when it’s done when it turns a beautiful golden color. If you like you food more on the well-done side, simply cook for an additional minute or two. Place on a plate and proceed to make it your very own by adding any and all of your favorite toppings! Powdered sugar, fruit, nuts, and syrups are some of the more popular French Toast toppings.
If you’re eating French Toast, syrupis a must! Some people like just a little drizzle while others like to drench their French Toast into their favorite syrup (watch your calories!).
When it comes to choosing the type of bread you want to use when you make your French Toast recipe, you can surely use your current, favorite bread. Know that the bread should be thick/strong enough so it doesn’t fall apart when you put it into the egg mixture. Leaving the bread out for an hour or so so that it gets a little dry will help keep it together. A few breads that are great for making French Toast include sourdough bread, whole-wheat/grain bread, brioche bread, and cinnamon bread. Or try banana bread for a whole new experience! There’s also French Toast bread, which most stores sell that is made specifically for French Toast as the slices are cut extra thick.
Fresh eggs are the best! I love eating eggs that are scrambled, fried, over-easy, poached, hard-boiled, soft-boiled, hmmm… am I forgetting something? Eggs are so versatile, making them one of my favorite breakfast foods, for sure!
- Brown vs. White Did you know the only difference between brown and white eggs is the color? There is no nutritional difference when it comes to brown and white eggs. Brown may cost more simply due to the fact that brown hens are larger (when compared to white hens) and thus require more food.
So are eggs healthy to eat? The general answer is yes, if they come from happy chickens, as well as being eaten in moderation. Of course, different people could have different nutritional needs, which makes it necessary for everyone to fully understand and thus be aware of their own particular nutritional needs.
Nutrition in Eggs
One large egg contains about 70 calories, of which 45 of those calories are derived from fat. Small amounts of sodium, vitamin A, vitamin B12, riboflavin, calcium, and iron, as well as a few other vitamins and minerals are also included.
Protein in Eggs
One large egg contains about 6 grams of protein, which is almost 15% of the recommended daily amount of protein. Protein is an essential nutrient that should make up roughly 25% to 35% of your daily caloric intake.
Eggs are high in cholesterol, meaning that if you need to watch your cholesterol intake, you’ll want to limit how many you eat both daily and weekly. One large egg contains about 211 mg of cholesterol, which is nearly 70% of one’s recommended daily intake! So what is Cholesterol exactly? Cholesterol is a fat-like, waxy substance that is made in the body’s cells, the liver, as well as found in certain types of foods (dairy products). Although the body needs some cholesterol, too much can lead to heart disease.
Eating an egg for breakfast, or for that matter any time of the day, can help give you some of the essential nutrients that your body requires to keep it fit and strong. Be sure to check out some of the breakfast recipes in order to find out some new and delicious ways you can eat this whole food.
When I was growing up, I only remember my mom buying cooking vegetable oil. Although vegetable oil cooking mainly consists of polyunsaturated fats, which is good!, there are a lot of other cooking oil types that should be explored. Now that I’ve been eating/cooking with a focus on my health, I usually use extra virgin olive oil… for everything! So now I figure it’s time to start expanding my oil knowledge in order to find just the right oil for each and every food that I eat/cook. Below are some of the basics, which is a great start. As I begin to use different oils, I will add more information as well as more tips, so stay tuned! Remember, healthy cooking oilsare a great addition to your everyday diet!
What is Cooking Oil?
Cooking oil is derived from plants. It’s really that simple. Of course, there’s a process of cooking and blending, etc. in order to get to the final result of the actual cooking oil, but the what’s important to know is the fact that cooking oil are plant-based, which is a good thing! Cooking Oil Fats Monounsaturated Fats – Unsaturated. Helps to decrease the amount of cholesterol. Enjoy this heart healthy oil! Polyunsaturated Fats – Unsaturated. Helps to decrease the amount of cholesterol. Enjoy this heart healthy oil! Saturated Fats – Turn solid at room temperature. Try to avoid or consume as little as possible. Trans Fats – Avoid!
What is a Smoking Point?
The smoking point of an oil simply refers to the temperature at which the oil will start to smoke. When an oil starts to smoke, this means that the fat’s are starting to break down. This breakdown starts to change the molecular structure, which means free radicals are being produced (not good!). High Smoking Point – browning, deep-frying, searing Medium-High Smoking Point -baking, stir-fry, sauces Medium Smoking Point – sauces, light sautéing, low-heat baking
Sunflower Cooking Oil
A great oil for frying due to its light taste as well as its heart healthy benefits. Smoking Point – High – @ 475° Monounsaturated Fats = 79% Polyunsaturated = 7% Saturated Fats = 14%
Soybean Cooking Oil
A great source of omega-3 fatty acids. Smoking Point – High – @ 450° Monounsaturated Fats = 25% Polyunsaturated = 60% Saturated Fats = 15%
Canola Cooking Oil
Considered to be one of the healthiest cooking oils out there as it is known for its heart healthy benefits. Smoking Point – Medium-High – @ 400° Monounsaturated Fats = 62% Polyunsaturated = 31% Saturated Fats = 7%
Extra Virgin Olive Oil
Cooking with olive oil is a great idea due to its taste as well as its numerous health benefits. Smoking Point – Medium-High – @ 320° Monounsaturated Fats = 78% Polyunsaturated = 8% Saturated Fats = 14%
No Cooking Oils
Oils that aren’t used for cooking. These oils are considered to be healthy and can be used for dressing, marinades, and dips.
-Store oils in a dark, cool place. Shelf life ranges from 6 months to 1 year. -Splurge on oils that you’ll be eating as a dressing, dipping, etc. You’ll want to taste the delicious flavor of your favorite non-cooking oil! -You can use leftover oil for another 5 or 6 times. Simply strain and store in the fridge. -There are many different brands to try, so make sure you experiment in order to find the one(s) that works best for you!
I remember when I was a kid, I did not like Tomatoes. I thought they looked funny and when I finally got the courage to actually taste one, the flavor was not appealing at all (a dash of salt probably would have helped). As a lot of people know, when you grow up your tastes tend to change. Luckily for me I eventually developed a taste for eating Tomatoes. Tomatoes are officially listed as both a vegetable and a fruit.
How to Eat Tomatoes
I put Tomatoes in salads, in sandwiches, in pasta dishes, on burgers, on pizza, and use them as a side dish for a variety of healthy meals. Oh, and I absolutely love Tomato Soup, with a toasted cheese sandwich on the side, of course.
Tomatoes for Breakfast
For breakfast, sometimes I’ll put a few thin slices of tomato on toast with a little olive oil drizzled on top. Or I’ll add some slices on the side when I eat scrambled eggs. A good old-fashioned BLT is also quite enjoyable, yet I don’t eat them as often as I used to due to the high fat content in mayo, and the general unhealthiness that accompanies regular bacon. I also would eat more than one because they’re so good! (Maybe I can make a healthier version? hmmmm…). For a vegetarian breakfast, I eat them on a bagel along with a little Neufchatel Cheese and vegetarian bacon.
So how healthy are tomatoes?
Tomatoes… • are full of vitamins and antioxidants • include lycopene (a flavonoid antioxidant), which protects the body from harmful free radicals and are known to help prevent cancer • are rich in potassium • are low in calories • help to lower cardiovascular disease
-Roma, Heirloom, Early Girl, Beefsteak, Plum, Cherry, Grape Did You Know… -Tomatoes are America’s fourth most popular vegetable? -Tomatoes are grown in all 50 states? With California growing a whopping 96% of them? -China is the largest producer of Tomatoes? -French people used to call the Tomato the ‘apple of love’? -The heaviest Tomato on record weighed in at more than 7 pounds? TIPS: -Tomatoes that are fully ripe when picked contain a lot more vitamin C ad beta-carotene -Storing Tomatoes in the refrigerator isn’t highly recommended as this can reduce flavor and firmness. Instead, store them in a cool dry place… -Tomatoes are more easily absorbed into the body if you add a little (healthy!) fat when eating them, such as olive oil or an avocado
Peanut Butter is one of the most popular foods that kids (and adults!) love to eat. Peanut Butter is full of nutrition, can be added to a variety of healthy breakfast recipes (pancakes, toast, homemade breakfast bars), is jelly’s buddy when it comes to one of the most popular sandwiches ever created, is added to quite a few candy bars for extra deliciousness, and of course is often eaten all by itself by dipping a spoon right in the jar to be enjoyed for its wonderful simplicity.
Peanut Butter Nutrition
It’s important to understand that the less refined the peanut butter, meaning the less it is processed and thus the less additional and unnecessary ingredients it contains, the better! Two tablespoons of peanut butter contain about 190 calories, provides about 6 grams of carbohydrates, about 2 grams of fiber, about 8 grams of protein, and about 25% of your daily intake of monounsaturated fats (which is good1).
Peanut Butter – Fat & Calories
Although Peanut Butter is high in calories, it offers lots of nutritional benefits. Most of the calories comes from the high amount of fat, yet the majority of these fats are monounsaturated, which is a good fat as it can help to lower your LDL (aka bad) cholesterol. The other fats are polyunsaturated, which helps to raise your HDL (aka good) cholesterol, so it’s really a win-win when it comes to the fats found in Peanut Butter. A small amount of carbohydrates, proteins, and fiber (as well as other essentials) are also included in Peanut Butter.
Looking for a Peanut Butter Recipe?
Try out one or both of these super easy Peanut Butter recipes. Be sure to share the end result as well as if you altered the recipe to make it even more healthy!
Peanut Butter Cookies
Peanut Butter cookies are easy to make and quite delicious! 1/2 heaping cup whole wheat flour 3/4 cups of quick oats 1/3 tsp baking soda 1/2 tsp salt 1 heaping cup of Peanut Butter 1/3 cup agave syrup 1 large egg 1 1/2 tsps vanilla Heat oven to 375°. First combine all the dry ingredients and mix well. Then combine all the wet ingredients and mix them together well. Then blend the two together, once again mixing well until fully blended. Drop a tablespoon or so of the Peanut Butter cookie dough onto an ungreased cookie sheet and bake for 9 – 11 minutes. TIPS: Put the dough into the refrigerator for about half an hour, which make sit easier to work with. Flatten dough with a fork for a more traditional look. Sprinkle a few small dark chocolate chips of top for extra specialness!
Peanut Butter Balls
This Peanut Butter recipe is super fun for kids to make as well as super delicious! 1 1/2 cups of quick oats 1/4 – 1/3 cup of agave syrup 2/3 cup of Peanut Butter 1/4 cup of Flax Seeds (also adds crunch, which some kids like and some don’t) 1/4 cup of raisins or chocolate chips 1/2 tsp vanilla Mix together well and chill for a couple of hours. Enjoy!!
How to Make Peanut Butter – So Simple!
Put (roasted and blanched) peanuts into a grinder. Add salt to taste. Sugar and hydrogenated vegetable oil (although hydrogentated vegetable oil keeps the the Peanut Butter oils from seperating from the Peanut Butter itself, it contains trans fats, which are bad news!) are also commonly added for flavor. TIP: You don’t have to keep Peanut Butter in the refrigerator. IMPORTANT!: It is highly recommended that children under the age of two avoid eating peanut butter due to a possible allergic reaction. Therefore, recipes with peanuts should also be avoided.
Choosing to eat a Vegetarian Breakfast is easier than some may think, making this healthy breakfast recipe a must for practicing vegetarians as well as one that people who aren’t vegetarians will surely like, as well!
I ate this breakfast a lot while in college just a couple years ago, and loved it so much that I have made it a regular part of my diet. I had a few leftover pieces of bacon from breakfast the previous day and as I was making a bagel with cream cheese, I wondered what it would taste like if I added bacon. And since I love BLT sandwiches, and I had a few tomatoesthat were ripe, I began to experiment. I toasted the bagel until it was well done (I like just about all my foods well done), put about 2 tablespoons of cream cheese on top (watch those fat calories!), then the bacon, and then the tomatoes on top. I took a bite of my new creation, and liked it so much that I ate this as a mid-breakfast snack at least once a week.
Choose a whole wheat or whole grain bagel that contains as few ingredients as possible. TIP – Wait until the bagel cools off for a minute or two before putting on the cream cheese so it won’t melt into the bagel. Unless you like that, of course! (A bagel is considered to be a vegetarian food.)
Substitute Neufchatel Cheese, which tastes very similar and contains about 30% less in both fat and calories. (Cream cheese is considered to be a vegetarian food.)
Choose your favorite tomato – Roma, Beefsteak, Hothouse, it’s up to you! Remember to add a dash of salt to bring out that great tomato flavor! (Tomatoes are considered to be a vegetarian food.)
Since eating bacon has been considered to be not so healthy due to the nitrates, I started to use Smart Bacon instead. This is a great bacon substitute for vegetarians! Although it may take some time to get used to the difference, I highly recommend giving it a try as it is so much better for you and can easily be integrated into your healthy diet regime. (Regular bacon is notconsidered to be a vegetarian food.)
I’ve only recently thought about becoming a vegetarian. I’ve always liked to eat meat, so although the thought has crossed my mind from time to time, I never thought about seriously until lately. I watched the documentary Forks over Knives and it was a real eye-opener. I’ve cut down on how much meat I eat, and am currently finding meat substitutes, such as the Smart Bacon mentioned here in this post. Now the idea of being vegetarian is appealing to me and I think about this every time I go grocery shopping. For instance, recently I wanted to buy lunch meat and I looked for a vegetarian substitute and found one. Although eating vegetarian foods will take some getting used to, that’s fine. I just add a few other foods (avocado, red leaf lettuce, provolone cheese) to make the overall sandwich one that is quite delicious!
There are lots of tricky words in the English language. Since the word ‘recipes’ is often misspelled as recipies, I thought it would be a good idea to incorporate the misspelled version so that those who are entering this misspelled word can find my website! I’m fairly sure that there are not as many options that come up when performing a search for a misspelled word, so hopefully by my using recipies people will be able to find this site. (-:
Healthy Breakfast Ideas
Coming up with original, healthy breakfast recipies can be tricky, as there are lots of easy recipies out there that people tend to associate with when they begin to think of breakfast food or breakfast ideas. So what are some of the more common and simple breakfast recipes that people think of when you mention the word ‘Breakfast’? –Fruit –Yogurt –Cold Cereal, Oatmeal –Waffles, Pancakes –Eggs, Omelets –Bacon, Sausage, Ham
I grew up eating these breakfast foods often, and really enjoyed eating them, but now that I’m 40-something my tastes have changed and thus my eating habits have changed. The foods that I now crave are healthier, which is great! The overabundance of unhealthy foods that are sold in the market today make it so easy to buy these unhealthy foods. Especially convenience foods, which are sold almost everywhere. Although these foods are indeed convenient, most of them are not healthy, making it so that many people don’t know where to begin when it comes to choosing healthy foods to incorporate into their everyday diet. Therefore, I’m hoping that my journey of finding new and healthy food recipies to eat (for breakfast) will also help you on your quest to find new and healthy foods to eat so that you can feel energized throughout the day! Because when you eat healthy foods you are giving your body the essential nutrients that it needs in order to be/stay healthy. Now, let’s take a look at those common breakfast foods from above again so that we can still eat them yet with a healthy twist, turning them into a few healthy breakfast recipies! –
There aren’t a lot of healthy cereal choices, so try to choose ones with minimal ingredients. Also, stay away from preservatives, additives, food colorings, HFCS, enriched flour, and sugars. (Yes, this eliminates most of the cold cereal choices!) –
Don’t buy those prepackaged oatmeal packets that contain a super long list of ingredients! Instead, buy a box of oatmeal that contains… get ready… whole oats! Then you can simply add your own favorite (fresh and healthy) ingredients, such as fruit, granola, or a sprinkling of brown sugar. –
Waffles and Pancakes
Either buy one of the few brandsthat have a short list of ingredients or make your own! See my favorite waffle and favorite pancake recipies here (COMING SOON!!). –
If you’re watching your cholesterol, you can buy egg substitutes, which are pretty good. Otherwise, buy eggs that come from free-range chickens. The chickens from these brands aren’t caged up for their whole lives, which is really sad and unnecessary, so you’ll not only be supporting a great and natural way to raise chickens, eggs from happy chickens will taste so much better! –
Bacon, Sausage, Ham
Try to buy meats that contain as few preservatives as possible, i.e. the fresher, the better! Tip? Tell your butcher what you’re looking for and ask for their opinion.
Although the above aren’t really recipies but more like tips, they do provide some great guidelines that you can follow that can help you in your quest to choose healthier breakfast recipies. Be sure to pick and choose in order to use any or all of the above tips that may be helpful for you!
I grew up eating scrambled eggsquite often and really enjoyed eating them. I usually ate 2 at a time, and sprinkled just a little salt on top and then a dab of ketchup on the side before eating. When we’re young, we tend to think that everyone does things the way we do them so when I grew up and found out that other people made their scrambled eggs differently, I was intrigued. Nowadays, I eat scrambled eggs maybe 3 times a month. I still like to eat them with just a little salt and ketchup, like I did when I was a kid. But now I also like to change it up and little bit by adding a slice of tomato and/or half an avocado. Or maybe I’ll have a little bit of cheese, ham or bacon, or even mushrooms sprinkled on top for a little bit of a different twist. I’m totally open to adding additional ingredients in order to expand my options, so below are some additional healthy ingredients one can add to this delicious breakfast recipe. Be sure to let us know if you have any variations of scrambled eggs that sound great and I can’t wait to give them all a try!
How to Make Scrambled Eggs
Put a small pan on medium heat. Take 2 free-range eggs and crack them into a bowl. Stir briskly with a fork until the egg white and the egg yolk are fully blended. Add any additional ingredients if you like. Place enough butter or oil in the pan so that it fully covers the bottom as you don’t want the eggs to stick. Gently pour the egg mixture into the pan. After a minute or two, take a spatula and gently scrape under the eggs so that the bottom is now on the top, which allows for even cooking. Cook for another minute or two while keeping a close eye on the scrambled eggs as they will now begin to cook faster. Gently move around the eggs until you don’t see any wetness and as soon as you reach this point take the eggs off the heat, as they will continue to cook a little more in the pan and you don’t want to overcook them. Place onto a plate and enjoy! Add-in ingredients: Red Peppers Green Peppers Onions/Green Onions Your Favorite Cheese (just a little!) Your favorite Meat (just a little!) On the Side/Top TomatoesAvocado
–When scrambling the eggs, add a tsp of milk to the egg mixture for a little extra richness. Or to make the eggs go a little further, add some firm tofu to the egg mixture. –Adding butter adds lots of flavor, but you can use olive oil, too. Just be sure to stir often. –Of course, you have to have a slice of whole wheat/grain toast to go with your scrambled eggs. Skip the butter and instead use a couple of tbs of your favorite jam, (with no additional sugars added!)