Casseroles: A Classic Through The Ages

Neolithic Origins

The casserole undoubtedly goes back at least 20,000 years to the Neolithic age. There were probably Neanderthals who made casseroles. The term casserole refers both to the deep dish cooking vessel and the food that is prepared in these large pans. Our Ice Age ancestors probably used bone casseroles and created casserole dishes that integrated mammoth meat with roots and leafy vegetables. The casserole culinary concept represents the simplest way of efficiently cooking a number of diverse foods, integrating the flavor so that the different elements blend together. The term casserole comes from the latin cattia, which simply means pan.

Healthy Casseroles

Bronze Age and Medieval Casseroles

The classical period in man's culinary development witnessed the creation of earthenware and bronze casseroles. Fish and meat stew casseroles became a very efficient and healthy way to gain sustenance from a wide range of plant and animal life, ensuring strong nutritional fortification. The foods of hunters and gatherers could be utilized without waste.

Casserole Modernity

The modern casserole came into existence in the 19th century. The Victorians added cheeses, potatoes, meats and vegetables together to create adjunct dishes to complement the main entrees. These casseroles helped to fulfill the large caloric needs of a society that was focused on physical labor.

The casserole became a very popular dish in the United States during the great Depression. Small amounts of meat, fish, turkey or chicken were complemented with large amounts of noodles, rice or potatoes that were enveloped in cream sauces and which were economical to produce. The development of condensed soup also had a pronounced effect on the proliferation of casseroles, making it easy to give these deep dish entrees a compelling taste. Casseroles increased in popularity through the forties and the fast food fifties, when it became chic to not spend much time or effort cooking.

Casseroles For The 21st Century

The casseroles of the new century have changed radically from their early 20th century, economical forerunners, metamorphosing into very nutritious exercises in culinary bravura. The casseroles of our brave new world frequently use the finest ingredients and are geared toward the Epicurean. Additionally, there has been a strong trend toward using whole grain pastas and whole grain rice so that these casseroles are rich in the naturally occurring nutrients that promote health. Seafood casseroles that utilize a range of fresh fish and shellfish have become exceedingly popular, and these fish stews are noted for their healthy omega oils and concentrated minerals.

With the invention of the crock pot, which is a large casserole dish, cooking casseroles became even simpler and more nutritious. These one pot dinners can be left to cook for eight hours or more at a low temperature, which ensures the preservation of nutrients and eliminates the overcooking that can occur with oven baked casseroles.

From its roots in simple hunters' stews, the casserole has evolved into a dish that can manifest itself in myriad ways, but it continues to be a very nutritious, easy and economical mode of cooking.

Casseroles: A Classic Through The Ages

Casseroles are true comfort food. We have put together a collection of delicious casserole recipes that will satisfy the hearty appetite; and that can be served for holidays, special occasions and everyday dining. Find the perfect casserole recipe from our growing selection of appetizers, side dishes, and entrees.

Frugal, Healthy Cooking Will Help You Save Money and Truly Nourish Your Body

Frugal, healthy cooking is not only a great way to give you the energy you need for a successful homestead, it also gives a boost to your budget. Cutting back on food expenses is the easiest way to save money and get out of debt. But limiting yourself to boxed macaroni or other cheap foods isn't the wisest of choices. A lot of cheap food has been highly processed. It's full of chemicals and low on nutrition.

It may seem like a good deal at the time, but such choices are costly in the long run. Deprived of the proper nutrients it needs, your body becomes less resistant to disease. Also, studies have shown that highly processed food is a significant contributor to obesity. If you have a weight problem, it may not be because you over eat. Rather, you are eating the wrong types of food.

Healthy Casseroles

Does High Quality Mean High Cost?

The good news is, you don't have to spend a lot of money to obtain high quality food. But you do have to make a time commitment. Things like brown rice, beans and grains are not "instant foods." They take time to prepare. But once you taste the difference, I'm sure you'll agree, these delicious foods are worth the extra time.

Rethink Ground Beef

Many people consider hamburger meat to be a staple of the American diet. The problem with this is, unless you're raising a steer on your back 40 acres, you're going to be consuming a lot of extra things that may not be good for you. Recently, I watched a documentary called "King Corn," in which two young men had a DNA sample taken of their hair. They were shocked to discover that despite their fast-food diet, they were made primarily of corn. They decided to rent a corn patch, grow some feed corn and trace where it ends up. It turns out that most farmer in the farm belt are raising feed corn.

Feed corn tastes awful and has little nutritional value. But that doesn't matter because it's fed to cattle anyway. Problem with this is, cattle are not meant to eat corn. They're designed to eat grass. If they're given a strict corn diet, and no grass, a cow will die within six months. They just can't digest the corn. It makes them sick. Yet, that's all these cattle eat. Furthermore, they're crammed into feedlots where they can barely move.

Naturally, they get sick, so they're pumped full of antibiotics to keep them from dying prematurely. So when you buy ground beef at the store, you're buying the meat of an animal that was probably sick, stressed out and crammed with steroids. Suddenly, that burger doesn't look so good, does it?

Lentils, Wonderful Lentils

Fortunately, there is a wonderful, healthy, low-cost substitute for that ground beef. It's the lentil, an often overlooked, unappreciated member of the legume family. This wonderful little bean can be cooked quickly without pre-soaking (20 minutes generally) and can be used as a substitute for ground beef in tacos, chile and any casserole calling for beef.

Brown Rice - And We're Not Talking Instant

Another important staple that should be on your shelf is brown rice. Not the processed stuff that can be prepared in ten minutes, but real whole grain brown rice. It takes 45 minutes to prepare and is worth every second. One of the main reasons people get colon cancer is because they don't have enough fiber in their diet.

White rice is nothing but starch. Brown rice on the other hand provides not only fiber, but wonderful nutrients your body needs. Brown rice with butter and sugar makes a delicious breakfast food. Plus, brown rice can be added to any casserole for both texture and flavor.

Whole Grains

Buying a loaf of whole wheat bread at the store isn't really the answer to including whole grains in your diet. Unfortunately, several brands of commercially prepared bread has a chemical called potassium bromate. Sometimes it is called "dough enhancer." This chemical is used to give the flour a finer texture and kill bugs.

It's the "kill bugs" part that should have you alarmed. Researchers found a link between consuming bromate and developing cancer. Want a really radical way to include whole grains in your diet?

The Miracle of the Grain Mill

A few months back I took the plunge and bought a grain mill. The difference has been huge. Breads made from freshly ground flour taste fabulous. I was amazed at the amount of energy I had after I began eating bread made from flour I ground fresh.

Even my gravies and sauces taste better. I often bake bread for my mom, and she prefers the bleached white flour. Recently I was out of my own fresh ground flour and in a hurry, so I borrowed some of hers. The sauce I made was awful! I could taste the chemicals in it. Once you start using your own freshly ground flour, you won't want to go back.

Frugal, Healthy Cooking Will Help You Save Money and Truly Nourish Your Body

Sue Merriam is author of the website, Organic Gardening and Homesteading. http://www.organic-gardening-and-homesteading.com

Feeding a Family Healthy Meals on a Shoe String Budget

List of ways of how to feed a family healthy meals without breaking the bank:

1. Allow only one person to do the shopping-Statistics show when children or spouses accompany you, you tend to buy items you did not intend to buy, plus if you have one designated person that person will have control over all items that are brought in to the home or apartment.

Healthy Casseroles

A Few Shopping Recommendations:

o Plan every meal before going to the store.
o Purchase only those items that you need for the planned meals-Being prepared increases the chances of getting only what you need for your meal.
o Do not buy snacks, desserts, etc. make them. Not only can you control what ingredients are in your snacks you can teach children how to follow recipes and make healthier dishes on a shoe string budget
o Buy large portions and break them up into small portions. Most of the time when you purchase in large quantities you save money. Be astute; don't purchase the large size if there isn't a considerable savings.
o Buy very little processed boxed foods-Processed foods are known for high calories and unhealthy ingredients. If you can avoid it do not purchase prepared shelf items.

2. Prepare meals in advance-What happens to a busy family is everyone comes home tired and hungry and the easiest thing to do is reach for the quickest versus the healthiest meal. If you prepared your food in advance all you have to do is heat it and eat it.

3. Cook soups or casseroles in large amounts and freeze for later meals. This is perfect for your shoe string budget because soups are delicious year round.

4. Drink water versus pops and expensive juices. There is nothing better than plain water to keep your body hydrated and refreshed. And this all you need to wash down those healthy meals.

5. Be a wise consumer, because you are now operating on a shoestring budget you need to use tactics that will guarantee saving a dollar, i.e.:
o Shop at discount stores, even the dollar store, Yes I said the dollar store. You will be surprised what they have to offer for only
o Use coupons when possible
o Do not pay full price for anything-Unfortunately because prices change so rapidly if an item is not on sale there is a great possibility the price has been raised to compensate for those items that are on sale.
o Purchase fresh fruits and vegetables. If on sale purchase, cook and freeze for later usage. If not on sale buy small amounts. Get only what is needed for planned meals or snacks.
o Always, Always, Always read labels. It is important to know the following: Calorie count, fat content, Sugar and salt count and what unhealthy ingredients it contains.

6. Practice portion control. Serve every member appropriate portions to control overeating. Meats should be 4-6 oz, vegetables 1 cup or more if green leafy veggies, carb only the size of a baseball. Be very conscious of this.

7. Last not certainly not least; have a budget before shopping. Put aside what you will spend for food for the month and do not go over that budget. When you are on a shoestring budget you must keep it lean, consistent and stick to it.

Hopefully the above tips will help you serve your family healthy meals every day and save at the same time. This is how you feed a family on a shoe string budget.

This article may be freely reprinted or distributed in part or its entirety, but author's name, bio and website links, must remain intact and be included in every reproduction.

Feeding a Family Healthy Meals on a Shoe String Budget

Linda has some exciting ideas to share with you on how to build wealth in addition to health. To learn more, click on the following link or cut and paste into browser. http://www.savvyhealthcoaching.com

Summertime Apple & Ginger Spiked Healthy Sweet Potato Casserole

Sweet potato casserole doesn't exactly have a healthy reputation. Traditional recipes typically call for a heavy dose of butter and sugar...and don't forget globs of marshmallow! I'm not sure who started the tradition of turning sweet potato side dishes into a marshmallow mess, but it's been one of those "sticky" trends that stuck. It's also been an unfortunate trend that sweet potato casserole is served only during winter-y holidays. There's absolutely no reason you can't make a "whole foods" version of a healthy sweet potato casserole and serve it in the summer.

Aromatic, pungent and mildly spicy, the addition of ginger not only adds lots of flavor, but also contributes potent anti-inflammatory benefits. Adding the tart and tangy Granny Smith apples really help to lighten the dish, making it perfect for the hotter summery months. And, using extra virgin coconut oil instead of butter delivers a tropical, summery taste plus a dose of health-promoting phytonutrients and antioxidants. As for the sweet potatoes, despite their candy-like name, they are surprisingly nutritious. Bursting with anti-aging antioxidants vitamins A and C (both of which are fabulous for protecting your skin from summer sun) sweet potatoes are definitely a great addition to any summertime menu.

Healthy Casseroles

I like to serve my vegetarian sweet potato casserole recipe with a huge tossed salad and simply prepared grilled white fish with a little lemon and extra virgin olive oil. It's a family-friendly meal that's easy on the cook and great for laid back summer dining.

Ingredients (Serves: 6)

1 tablespoon melted extra virgin coconut oil (such as Barlean's), plus more for greasing baking dish
2 Granny Smith apples, peeled, cored and sliced into thin rounds
2 large sweet potatoes, peeled and sliced into thin rounds
3 tablespoons freshly grated ginger
Sea salt (such as Costco's Kirkland brand), to taste
3 tablespoons fresh lemon juice
1/4 cup water
2 tablespoons raw honey

1. Preheat oven to 375 degrees. Lightly grease an 8 x 8-inch baking dish with extra virgin coconut oil.

2. Arrange half of the apple rounds in the baking dish; top with half of the sliced sweet potatoes. Scatter half of the ginger on top. Season with salt to taste. Arrange the remaining apples and sweet potato on top.
3. Scatter with half of the ginger and season with salt to taste.

4. In a small bowl, whisk together the lemon juice, water and honey. Pour the liquid over the sweet potatoes.

5. Cover with aluminum foil and bake 45 minutes; remove from the oven and pour the melted coconut oil on top of the sweet potatoes. Bake for an additional 15 minutes, or until lightly browned. Allow to cool and serve.

Summertime Apple & Ginger Spiked Healthy Sweet Potato Casserole

Ivy is a healthy lifestyle coach who runs http://www.HotandHealthyLiving.com. Along with her husband, Andy Larson, M.D., Ivy is the author of the bestselling Gold Coast Cure, Fitter Firmer Faster and Whole Foods Diet Cookbook. A popular figure among national media outlets, Ivy has appeared on such shows as Good Morning America, CNN, and Fox News. She currently makes regular appearances on Lifetime Television.

Zucchini Casserole and Zucchini Bread

Parents often tell me they can not get their kids to eat vegetables. Over the years I've always looked for creative ways to mix vegetables into recipes versus putting a helping of vegetables on my kids' plates. We've tried spinach dip, vegetable lasagna, marinara sauce with diced veggies over pasta etc.

A few weeks ago I found a new recipe for a zucchini casserole that we all ended up loving. Of course I took the original recipe and added my own twists to it. The result was that we've made the recipe a few times since.

Healthy Casseroles

I found zucchini on sale, so I bought six of them. I used five of the six for the recipe. The recipe showed the zucchini sliced in circles with the skin on. I actually took the skin off and then put the zucchini in my chopper and chopped it all up.

In a large bowl, I mixed the zucchini with the following:

5 medium zucchini, peeled and chopped
1 cup mayonnaise (try Miracle whip for a bit of a different flavor)
1 cup shredded cheddar cheese (there is a taste difference between mild and sharp)
¼ cup parmesan cheese (use fresh grated or packaged, not the plastic bottles of cheese)
1 egg
1 onion minced (I used onion flakes as my daughter does not like onions in recipes)

Pour into a casserole dish and bake at 350 degrees for 30 minutes. I like it a very dark brown so I cooked it just a bit longer.

We've made this recipe a few times now, always with the same results, it's finished off quickly.

We also make zucchini bread. Most recipes call for nuts. I do not care for nuts in breads so I omit them. Also most recipes call for raisins or cranberries. I prefer pineapple, so this recipe omits both raisins and cranberries and instead uses pineapple. The recipe I have makes two large loaves:

3 cups flour
2 cups shredded zucchini
2 cups sugar
1 cup vegetable oil
3 eggs
1 - 8 ounce can crushed pineapple
2 teaspoons vanilla
2 teaspoons baking soda
1/2 teaspoon baking powder
1 1/2 teaspoons cinnamon
3/4 teaspoon nutmeg

Beat the eggs in a bowl. Add in the oil, vanilla and sugar. Beat with electric beater for about 2 minutes. Stir in the pineapple and the zucchini and mix.

In a small bowl, combine the remaining ingredients. Pour into zucchini mixture and mix until blended. Bake at 350 degrees about one hour. Middle should be dry when a toothpick is inserted.

These are just two recipes that get kids to eat vegetables in a creative way.

Zucchini Casserole and Zucchini Bread

Audrey's mom always entertained when she was growing up. Audrey learned to prepare for large groups and has often entertained 15-30 people in her home at a time. You can find more great recipes at http://www.recipe-barn.com

Beef Casserole Dishes

If a person wants to make easy beef casserole dishes, then these type of dishes are truly easy for a few reasons. For one thing, beef is extremely easy to find when a person goes to a grocery store. It not like some of the more exclusive and rare pieces of meat. Another reason why these dishes are easy to make, it is because there are a lot of different parts of meat that can be used to create wonderful and comforting meals. For example, people can use roast beef in a plethora of ways for their meals, or they can you slices of cuts such as brisket, they can get ground beef, and they can use prepackaged or homemade meatballs.

One classic beef casserole dish that's making a comeback is Shepard's Pie. This is a dish that uses either stewed or ground beef that is mixed in with a rich brown gravy. There are also vegetables such as carrots, celery, and onions. But the best part of what makes this dish, is the mashed potatoes that are piled on top of the beef and vegetable mixture. Some people leave it at this but for a great shepherds pie recipe, it should be put in the oven, and the tops of the mashed potatoes should be allowed to crust. If a person wants to take this dish to the next level than they can sprinkle little bit of cheese on top before they put it in the oven.

Healthy Casseroles

A beef pot pie is somewhat similar to shepherds pie, but it doesn't use mashed potatoes. This is a dish that's put inside of a pie crust or a casserole dish, and is topped with another layer of crust. While most people use of traditional piecrust, there are some that like to use phyllo dough to give it an extra indulgent feeling. There is a way to enjoy this without actually baking it in a casserole dish. A person can just put the filling into the crust, fold it and bake it. In this way, person has a handheld version of this casserole.

One other way to use this meat inside of a casserole dish is to create stuffed peppers. Not only is this dish savory and hearty, it's inexpensive as well. It's as simple as buying fresh green peppers, cleaning and hollowing them out, and filling them up with a mixture of ground beef and rice. Of course, a person can use other cuts of beef to make things more creative. Traditionally, this is a savory dish, but some people might choose to create it in a way that is sweet, or even spicy. This is a dish that can also get creative with the use of breadcrumbs or cheese.

The amazing thing about a nice cut of roast beef, is that it can turn into at least three different meals within a meal. For example, after the family has enjoyed a nice roast beef, it can be used the next day for sandwhiches. Larger slabs can be cut up to use for things such as stirfry, or stew. A person can allow their imaginations to run wild when they use this meat for a variety of home-cooked meals.

Beef Casserole Dishes

Rick Mongiovi shares his recipe for beef nacho casserole and more casseroles recipes for breakfast, pasta, vegetarian and more on his site at Best-Made-Casseroles.com.

Enjoying Casseroles Year-Round

The casserole is one of the top of everyone's comfort food list. Why? It's typically rich, creamy and cheesy. And who doesn't enjoy an all-in-one, little bit of everything in every bite style of dish? Many casseroles offer a combination of protein, carbohydrates, and fiber; and many are packed with vitamins and nutrients. Generally, it is delicious and also quite filling, but you can make such a wide variety of casseroles, and there are tons of healthy alternatives that are light in calories and still satisfy. Either way, it is serious comfort food! It's for anyone who wants something big, filling and fast.

Country Breakfast

Healthy Casseroles

Try the country breakfast casserole. While this serves 8, the rest can be frozen and then packed up for lunch at work the next day. This dish travels well and whether you're bringing it to work or to a party as a potluck, the country breakfast casserole is a delicious and filling.

The typical country breakfast casserole contains hash browns, potatoes, ham or sausage, eggs, milk and salt. Hash browns are pressed onto the bottom of the casserole dish, until they are about half an inch thick. Melted butter is then evenly poured over the potatoes. This concoction is baked at 425 F. for 25 minutes until golden brown and crisp. Heat is then reduced to 350 F. and the crusty potatoes are topped with cheese and sausage or ham. A mixture of milk, salt and eggs are then placed over the filling and crust. The dish is returned to the oven, with lid on, and baked for 25 to 35 minutes. Top individual servings with homemade salsa.

Chicken with Garden Vegetable Casserole

A seriously filling casserole contains a medley of mushrooms, peas and onions. Chicken breasts are popularly used in making casseroles, however, chicken thighs are not only affordable but also retain more flavor. In addition, they also contain a good quantity of fat, which helps keep the dish quenched and tender without drying out when exposed to high levels of heat within long periods of cooking. Olive oil is used to brown the chicken pieces, mushrooms and onions. Dry sherry is then used to deglaze the pan. Everything is poured into a casserole dish with cream, stock, rice, herbs, and sour cream. Cheese may be added on top towards the end of baking.

Holiday Casseroles

A typical method of making casserole in North America is to utilize condensed soup, particularly cream of mushroom soup. A very popular casserole dish using cream of mushroom soup is the green bean casserole and tuna casserole. In most special events and get-togethers there will always be a casserole. That's because it is very easy to make, especially with affordable ingredients, as well as quick to pack and bring along as a potluck.

Enjoying Casseroles Year-Round

Casseroles are true comfort food. We have put together a collection of delicious casserole recipes that will satisfy the hearty appetite; and that can be served for holidays, special occasions and everyday dining. Find the perfect casserole recipe from our growing selection of appetizers, side dishes, and entrees.

10 Healthy Tips To Losing Weight

If you control your food intake you can lose weight in a sustained and controlled way. Ideally, you should aim to 'gradually' lose 1-2 lbs (1-1.5kgs) per week by eating a well balanced diet you should attain and remain in good health.

10 Healthy Tips To Losing Weight

Healthy Casseroles

1. Eat less food that are high in energy and low in food value, e.g. alcohol, biscuits, cakes, chocolates, cordials, ice creams, pastries, potatoes chips, snack foods and soft drinks.

2. Never skip meals. If possible eat small meals frequently.

3. Use low fat products instead of full cream varieties.

4. Trim all visible fat from meat. Remove the skin from chicken. Eat more fish

5. Grill or steam food. "DO NOT FRY".

6. Avoid crumbed or battered food.

7. Cut down on butter, margarine and avoid gravies, dressings and sauces containing fat.

8. Use herbs and spices to add flavor to your food instead of fats.

9. Make soups, casseroles and stews a day ahead. Allow to stand overnight and skim any fat from surface.

10. Keep nutritious low calories snacks .e.g. carrot, celery sticks, dips ready in refrigerator, ready for snacking. "DO NOT" have tempting treats in your home ...

What you eat can and does make a difference to how you feel and to your energy levels. You could describe energy as the fuel on which our bodies run. Our bodies create energy by breaking down carbohydrate, fat and to a lesser extent protein.

Carbohydrates can be divided into two categories ...

Complex carbohydrates which include starches (found in foods such as breads, potato, pasta, rice and pulse).

Simple carbohydrates which include the sugars (found in foods such as honey, sugar and confectionery).

Foods rich in complex carbohydrates contain other useful nutrients and thus you should eat more of these foods than those rich in simple carbohydrates.

Eat plenty foods with main source of carbohydrates, e.g. rice, pasta, other grains, breads and cereals, potatoes, peas, sweet corn, parsnip, carrots, pulses (dried beans, peas and lentils), fruit, milk and yogurt.

Always remember to eat the following in moderation ...

Sugar, glucose, honey, jams, marmalade, syrup, confectionery, cakes, muffins, biscuits, topping, flavorings, soft drinks and cordials ...

The recommended intake of carbohydrate for everyone is 55-60%

• Carbohydrate 55-60%

• Protein 25-30 %

• Fats 12-15%

Avoid saturated fats, e.g. butter - unsaturated fat e.g. oils and margarines have the same kilojoules (calories) value.

Use mono - unsaturated e.g. olive oil or polyunsaturated oils and margarines when needed.

Dairy Products [http://www.mrscoolcook.com/saturated-fats]

By choosing low fat, fat free or skim milk dairy products you get all the nutritional value and minimize your fat intake!!!

Eat Protein

Protein is a substance from which our body tissues, muscles, skin, hair and blood cells are made. Hormones, enzymes and antibodies are also created from protein.

Protein in your food is broken down and creates amino acids. Which you need every day from food containing protein.

Animal Proteins

• Lean red and white meat, poultry (skin removed) and fish

• Low fat dairy products

• Eggs

• Plant protein

• Cereal, rice, corn, wheat, rye, oats, barley

• Pulses, dried beans, peas and lentils

• Nuts and seeds

Dietary Fiber [http://www.mrscoolcook.com/healthy-eating] is great for those trying to lose weight. Eat plenty of high-fiber foods.

Good sources of dietary fiber are ...

# Fruit especially if eaten with skin on e.g. apples and pears.

# All vegetables preferably unpeeled but washed well.

# Nuts e.g. almonds and pecans

# Pulses such as dried beans, peas and lentils

# Wholegrain cereals e.g. brown rice, whole meal pasta, corn, oats, wholegrain breads and breakfast cereals.

Substituting refined cereal products e.g. white rice, white bread and rice bubbles and replacing with the wholegrain products will make a real different on your waist line. Just a few changes to the way you eat can dramatically change your quality of life Live Longer, Live Healthier ... Live Stronger!!!

10 Healthy Tips To Losing Weight

Healthy Eating [http://www.mrscoolcook.com] At Mrs Cool Cook.com we endeavor to provide you with the choice of healthy eating that satisfies the taste buds, boosts your energy levels and contributes to leaving you looking and feeling on top of the 'world'. Lest we forget that daily exercise is part of the equation and the more one eats and the more rubbish one consumes the more intense the exercise required ...

Finding Healthy Recipes

There are many free recipes available all over the Internet, but the problem with many of them is that they aren't the healthiest foods around. It is great to have access to all kinds of recipes for top-notch baked goods and desserts, or popular Pot Luck casseroles, but what about healthy diet recipes?

Most people are interested in at least some sort of healthy eating, but most don't know how to go about making the healthiest foods possible. For example, let's say you want to make a classic dish such as macaroni and cheese, but you also want it to contain as little sodium and fat as possible. How do you make this? The best solution is to find a website or organization dedicated to healthy cooking and looking through their variations on this standard dish. Surprisingly enough, there are many ways to make this classic without also consuming tons of calories and salt too. Many will even add some meats or vegetables to the recipe to bump up the fiber content or nutritional values as well.

Healthy Casseroles

Of course, not everyone is going to have enough time to put together something like a casserole or a meal with several courses. The best websites also make quick diet recipes available for such people as well. These are often recipes that rely on no-cook or low-cook options that help someone to make a meal or a single dish in less than an hour, and usually without tons of preparation. Often these are also recipes that allow someone to really enjoy the flavors and textures of the foods because of the minimal preparation and cooking, not to mention the fact that they are a great resource for keeping the kitchen cool in the warmer weather!

The important thing about using any of the healthier recipes is to be sure that they actually meet your dieting or eating requirements. For example, if you are someone who has high blood pressure you will have to make a point to begin reading the sodium content of any recipe - even one touted as healthy. The same can be said for those with high cholesterol, food allergies or intolerances, and any other food related conditions. There are also some requirements that come when children are asked to eat such dishes too. Many children frown upon loads of veggies or a rapid change in the way they eat. Instead of making it an uphill battle it is probably best to slowly incorporate healthier recipes into family meal times.

Finding Healthy Recipes

EasyDietRecipes.com offers healthy recipes that are easy to prepare. If you're looking for easy low-calorie recipes to boost your weight loss, visit EasyDietRecipes.com today.

Layered Casserole Dinner, Easy, Economical and Suitable For Diabetics, Too!

With grocery prices on the rise, along with everything else it seems, we are all looking for ways to feed our families without breaking our budgets. This menu is a great meal for feeding families economically and yet healthfully. Layered casserole dinner uses ground beef and combines five vegetables and dairy all in one inexpensive dish. Add a fruit gelatin mold and you have a family meal in two dishes.

LAYERED CASSEROLE DINNER

Healthy Casseroles

1 lb lean ground beef
4 med red potatoes, peeled & cut into 1/4-inch slices
2 large carrots, peeled and cut into 1/4-inch pieces
1 large onion, sliced
1 med green bell pepper, sliced
1 can (15-16 oz) italian-style diced tomatoes, undrained
1/4 tsp black pepper
1/8 tsp basil
1 cup shredded low-fat cheddar cheese

Crumble ground beef into large skillet and cook until all pink is removed. Drain well. In a large casserole dish, layer ingredients in order listed above, omiting the cheese. Cover and bake at 350 degrees for 40 minutes. Remove lid and sprinkle with the cheddar cheese. Bake 5 minutes more.

GELATIN FRUIT MOLD

2 1/2 cups boiling water
1 large box sugar-free strawberry-flavored gelatin
1/2 cup cold pure orange juice mixed with 1/2 cup cold water
1 can (8 oz) pineapple chunks, in their own juice; drained
1 can (11 oz) mandarin oranges, drained
1/2 cup chopped pecans

In a large bowl, pour gelatin powder and add boiling water. Stir at least 3 minutes to be sure all gelatin is thoroughly dissolved. Stir in cold juice/water mixture. Refrigerate about 1 1/2 hours or until thickened enough that a spoon drawn through the gelatin will leave an impression. Stir in fruit and nuts. Spoon into a 6-cup mold that has been sprayed with no-stick cooking spray. Refrigerate at least 4 hours or until firm. Unmold.

Note: Do not use fresh pineapple as gelatin will not set.

Enjoy!

Layered Casserole Dinner, Easy, Economical and Suitable For Diabetics, Too!

For more of Linda's recipes and diabetic information go to http://diabeticenjoyingfood.squarespace.com She also has a blog where she shares her vintage recipe collection. Visit the blog at http://grandmasvintagerecipes.blogspot.com

A Healthy Quick Dinner Recipe For Busy Families - Orange Chicken

It seems that our days are getting busier, and it's often hard to get a healthy and quick dinner recipe on the table at a reasonable time. Family dinners are an important part of the day and worth planning ahead to make sure there is a healthy quick dinner recipe available. Finding healthy recipes that are quick and easy can be a challenge, but with a little planning ahead cooking dinner can be a snap.

Plan a weeks worth of menus in advance and shop using a list. This will save you money on impulse items, and you will have a quick menu planned for every night of the week. When planning, be sure to take into account any regular weekly activities such as little league or dance lessons. Sometimes a crock pot meal or a cook ahead entrée is best for these nights.

Healthy Casseroles

Here is a healthy quick dinner recipe that is simple to prepare, then cooks quickly in only 15 minutes in the oven while you prepare a box of rice pilaf and green vegetable. This healthy quick dinner recipe will help solve tonight's dinner crisis and provide you with a winning entrée fit for a company meal. As a bonus, it can be halved or expanded to fit the number of servings needed and uses only one bowl and one baking dish, so cleanup is easy.

If you're a dark meat fan, you could also use chicken thighs and legs for this recipe, but you would need to adjust the cooking time accordingly.

Healthy Quick and Easy Orange Chicken Dinner 4 chicken breast halves, skinned and boned

2 tablespoons butter or margarine, melted

1/2 teaspoon paprika

1/4 cup finely chopped onion

1 teaspoon salt

1/4 teaspoon dried rosemary, crumbled

pinch black pepper

1 cup orange juice

grated rind of 1 orange

Preheat the oven to 350 degrees F. Arrange the chicken breasts in a 13x9x2" baking dishDrizzle the chicken with the melted butter and sprinkle with paprika.Combine the remaining ingredients and pour over the chicken. Bake uncovered for 15 minutes, until fork tender, basting occasionally with the pan juices. Serving Suggestion: Serve with a wild rice pilaf and green beans or a salad.

A Healthy Quick Dinner Recipe For Busy Families - Orange Chicken

Diane Watkins is a traditional southern style cook. She enjoys cooking, teaching, and writing about good food and family at http://easysoutherncooking.com

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Healthy Eating - Quick and Easy Winter Meal Ideas For Busy People

Busy Lifestyles and two income families often result in takeaway being the easiest option for evening meals several nights a week.

One Pot meals are an excellent way to make quick, healthy and nutritious food while saving time on excessive preparation techniques. Many meals can be set up ready to cook in the morning and simply switched on when arriving home.

Healthy Casseroles

Soups, stews, casseroles and Pasta Bakes all make excellent one pot meals. Most require minimal preparation time and have a wide range of nutritional value.

Thick rich vegetable soup can be made by combining one cup each of diced carrot, zucchini, onion, celery, potato and swede. Add two cups of diced pumpkin and cover with water (or chicken stock). Add a dash of curry powder, and a pinch of sea salt. Stir through and leave standing while your away ensuring all vegetables are covered with water. Cook until pumpkin breaks down and thickens soup and remaining vegetables are tender.

Stew can easily be made using the same method above with the addition of two cups of diced beef, lamb or pork. Boil until liquid reduces and stew thickens. Serve with garlic bread or crusty bread rolls.

Prepare casseroles similar to a stew and place ingredient. in a suitably sized casserole dish. Casseroles have the added benefit of being able to be cooked the day before, and reheated the following day.

Pasta bakes have many variations. All revolve around Penne, Spiral or Macaroni pasta with various sauces, fish, meat and cheese. Tuna Pasta bake is a favourite in many households. There are many commercially available pre-made sauces available for pasta bakes but these generally contain high levels of sodium, preservatives and artificial flavours. A simple home made white sauce and cheese is just as easy as opening a bottle and does not contain added artificial ingredients.

Winter is a time when we consume more food and gain extra pounds. Food in winter is as much about comfort as it is about nutrition. We look for "comfort food" during the colder months of the year as a result we tend to eat too much of the wrong things.

Out of season fresh Fruit and Vegetables during winter are usually imported. If you have bulked up on supplies when food has been in season may have stores in the freezer.

There are many vegetables in season throughout different months of the year. Winter is traditionally a time for Carrots, Brassica's (Cauliflower, Broccoli, Swede etc.) with stores of potatoes usually available throughout the winter months. Farmers Markets are also an ideal place to buy local fresh fruit and vegetables.

Healthy Eating - Quick and Easy Winter Meal Ideas For Busy People

Eric J Smith describes himself as being "Passionate about Organics". He is committed to Educating people on the importance reducing the chemical load on our bodies and the Environment. Eric is Married and has 2 Children. Eric and his wife Narelle represent Miessence Certified Organic Skin Care, Cosmetics, Home & Nutritional Products. www.buy-organic-products.com.

Fresh Or Frozen Vegetables? - Your Way to Eating Healthy

How many times have you bought fresh veggies from the grocery and only end up throwing it all away because it was already rotten and dry before it could hit your skillet or casserole? The problem with fresh veggies is you need to cook it right away because if you will stock it inside your fridge it could easily get rotten as its shell life is short unlike frozen veggies. You can easily buy them and stored it in your fridge for months without worrying that it will get wasted.

Though the shell life of frozen veggies may take up for some months the taste of it may not be as natural and tasteful compare to fresh vegetables. Frozen vegetables are also healthier and more nutritious compare to fresh veggies. The vegetables, once ripe and ready, they picked it out, packed and sealed it and froze it to keep the nutritional value in store.

Healthy Casseroles

But like everything else there are also some advantages and disadvantages when eating frozen veggies over fresh ones. One disadvantage of it is that most of the time people who packed frozen veggies added some sugar or salt to add more taste since it will be frozen and ice will form, the taste may disappear as soon as you start to thaw it. Check the label to make sure that there are no added sugars or salt on the package. The other disadvantage of frozen veggies is that the process of freezing the veggies right from the start has nothing to do with its taste. Though most people find the fresh veggies tastier than the frozen veggies it can only be enhance if you will add some tasty seasoning on it when you cook it.

Most frozen foods are already in bite sized or chopped which made the preparation easier and that is one of the advantages of it. It can be easily cook without the time consuming of chopping, dicing and even peeling off the veggies' skins. To get your family eat frozen veggies, why not try cooking it with some Italian spices and herbs, lemon pepper or with some butter and garlic. You can also try grilling or sauteing it with an olive oil. Experiment a bit when cooking your vegetable dishes so that your family will always be looking forward of eating healthy vegetables.

Fresh Or Frozen Vegetables? - Your Way to Eating Healthy

Francis James Carter enjoys writing about food and eating healthy. He is also interested in Unfinished Wood Furniture. You can read more about Unfinished Wood Furniture on his website at http://unfinishedwoodfurniture.org

Crock Pot Casseroles are the Quintessential One Dish Meal

I'm a fan of casseroles - meat, vegetables, and carbohydrates all in one dish. But when you really take a look, you realize as you're cooking that casseroles are truly NOT a one dish meal. You have a pot to cook the noodles, a strainer to drain them, a pan to brown the meat, a pot to heat the cream base and combine everything in, and a baking dish to bake it in. That doesn't seem like one dish; it seems more like five.

Then I realized there's absolutely no reason why you couldn't make casseroles a one dish meal by making them in your crock pot. Yet, to be fair, it's not one dish. You do have to brown the meat before adding it to your crock pot, so you use two dishes. Still, two is better than five when it comes to dishwashing.

Healthy Casseroles

Following is a recipe reference - merely suggestions in how to put together a crock pot casserole. Add or delete meats, vegetables, experiment with seasonings, and create your own quintessential one dish meal.

Crock Pot Casseroles

1 pound ground meat (beef, chicken, turkey)

1 can cream based soup

1 ½ cup water

1 cup celery, chopped

2 cloves minced garlic

1 onion, chopped

16 oz frozen vegetables

8 oz cream cheese or sour cream

½ tsp black pepper

1 tsp each season salt and dry mustard

4-5 cups noodles (any strong kind such as penne, ziti, egg noodles, macaroni)

Spray crock pot with cooking spray. Brown meat and drain. If using cream cheese, melt with meat over medium heat. Transfer to slow cooker. Add remaining ingredients except noodles, mix well. Layer noodles on top. Cover and cook on low 6-8 hours or high 3-4 hours, until noodles are tender.

Side notes:

1)Depending on the noodle, you may need to mix throughout cooking time. If this is not possible, layer the noodles between the meat mixture.

2)If you are using sour cream, add during the last 30-45 minutes of cooking.

3)Get brave, experiment and enjoy your creation!

Crock Pot Casseroles are the Quintessential One Dish Meal

Natalie is a work at home mom who loves crock pot cooking and quick and easy recipes in general. To view her crock pot recipes visit http://www.natalies-recipes.com, which also includes a variety of helpful hints, cooking tips, quick and easy recipes, great products, and a fun and informative newsletter.

3 Easy to Make Chicken Casserole Recipes For Freezer Meals

As a busy mother and grandmother, I am always looking for ways to prepare delicious meals for my family...for those busy nights when I don't have hours to spend in the kitchen. To solve that problem, I like to make casserole dishes and freeze them for future meals.

When I make these 3 recipes, I make all of them in one day. You can freeze them in your baking dishes, however I like to go to the dollar store and purchase disposable foil baking pans. I can usually get them 3 for .00. I let them completely cool and then properly wrap them for freezing. They will keep in your freezer for up to 6 months.

Healthy Casseroles

Cheesy Chicken Casserole

1 lb. Velveeta cheese, cubed

1 cup milk

1/2 cup salad dressing

2 cups cooked chicken, cubed

2 cups peas, cooked and drained

8 oz. noodles, cooked and drained

1 tablespoon chives, chopped

Heat Velveeta cheese, milk and salad dressing over low heat. Stir until cheese sauce is smooth and creamy. Stir in the remaining ingredients. Mix well. Pour into casserole dish and bake at 350 degrees for 35 to 40 minutes.

Chicken and Rice Casserole

2 cans cream of chicken soup

1 small box of instant white rice

6 boneless, skinless chicken breasts

1 package onion soup mix

1/4 dry bread crumbs

Put one can of soup in bottom of casserole dish, cover with rice. Place chicken breasts on top of rice, sprinkle with onion soup mix, top with second can of soup. Cover and bake at 350 degrees for 1 hour and 30 minutes. Remove from oven and sprinkle bread crumbs on top. Place back into the oven for an additional 15 minutes.

Chicken Oriental Casserole

2 3/4 cups cooked chicken, cubed

1 small can of mushrooms or 1 cup of fresh mushrooms

3 tablespoons soy sauce

1/2 cup cashews

1 can cream of mushroom soup

1/2 cup celery, diced

1 teaspoon onion, finely diced

1 3/4 cups chow mein noodles

Place 1 cup of chow mein noodles in the bottom of your baking dish. In a large bowl combine all other ingredients except for the remaining 3/4 cup of chow mein noodles. Mix until combined. Sprinkle remaining chow mein noodles on top. Bake in a 350 degree oven for 35-45 minutes or until done.

3 Easy to Make Chicken Casserole Recipes For Freezer Meals

Shelly Hill has been working from home in Direct Sales since 1989 and is a Manager with Tupperware. Shelly enjoys cooking and baking for her family and preparing make-ahead freezer meals. You can contact Shelly at:
http://www.workathomebusinessoptions.com or visit her recipe blog at: http://wahmshelly.blogspot.com

Hamburger Casserole - Two Variations For Easy Hamburger Pie

Casseroles are a favorite dish to prepare for many busy cooks. Gather the ingredients, put them together and pop it in the oven. What could be easier than that? Hamburger casseroles are especially simple to make and cost efficient as well. Here is a recipe with two variations for scrumptious hamburger pie.

Hamburger Pie #1

Healthy Casseroles

1 lb. lean ground beef

1 small can tomato sauce

1 can corn, drained

1 can green beans, drained

6 servings mashed potatoes

Brown ground beef just until pink is gone and season, then drain. Pour into a 3 quart casserole dish. Add tomato sauce, corn and green beans, stirring until well blended. Spoon the mashed potatoes on top of mixture, covering all. Grated Cheddar cheese may be sprinkled on top. Bake in a 350 degree oven for 35 to 40 minutes or until all has heated through.

Hamburger Pie #2

1 lb. ground beef

1/2 cup chopped onion

1/2 tsp. salt

Dash of pepper

1 (16oz.) can cut green beans, drained

1 (10 3/4 oz.) can condensed tomato soup

5 hot cooked medium potatoes

1/2 cup warm milk

1 beaten egg

1/2 cup shredded American cheese

In a large skillet, cook meat and onion until meat is lightly browned and onion is tender. Add salt and pepper. Add drained beans and soup; pour into greased 1 1/2 quart casserole. Mash potatoes while hot; add milk and egg. Season with salt and pepper. Spoon in mounds over casserole. Sprinkle potatoes with cheese. Bake in a 350 degree oven for 25 to 30 minutes.

While these two recipes are very similar there are slight variations to the ingredients. However, both of them are simple to make, taste delicious and is a dish that the whole family will love.

Hamburger Casserole - Two Variations For Easy Hamburger Pie

To try more Free quick and easy hamburger casseroles and other delicious casserole recipes Click Here.

Low Calorie Five-Cheese Casserole

A nutritious recipe on five-cheese casserole which is easy to prepare and delicious.

1/2 pound lean ground beef **
1/2 pound ground turkey
1 onion, chopped
15 ounces tomato sauce
3/4 teaspoon each dried basil and oregano
1/4 teaspoon salt
1/2 cup 1-percent fat cottage cheese
2 ounces light cream cheese
1/4 cup light sour cream
1/2 cup plain low fat yogurt
1 tablespoon Parmesan cheese
8 ounces noodles, cooked
1/2 cup grated part-skim mozzarella cheese
1/4 cup grated sharp cheddar cheese

Healthy Casseroles

DIRECTIONS:

- Preheat oven to 350°F. Cook meat in nonstick skillet until browned (no fat needed for browning).
- Pour off any excess fat and rinse meat with warm water.
- Add onion and cook for 5 minutes.
- Stir in tomato sauce and seasonings.
- In a separate bowl blend together cottage cheese, cream cheese, sour cream, yogurt, and Parmesan cheese.
- Spray a 9 X 13-inch baking dish with no-stick vegetable oil cooking spray (instead of regular oil).
- Layer the baking dish with half the noodles, half the meat sauce, and all of the cheese mixture.
- Repeat with the rest of the noodles and sauce.
- Top with mozzarella and cheddar cheeses.
- Bake 30 minutes.
- This recipe yields six very large servings.

**: Try adding broccoli or any other vegetable to increase portion size and decrease calories (broccoli has only 25 calories pr half cup.)

This recipe was modified to lower the total calorie, without compensating on its taste. Healthy eating can also taste good.

Serves: 6, Serving size: 1 heaping cup

Low Calorie Five-Cheese Casserole

Sandy is a food lover who has been into the food business for more than 20 years. She shares her experience in cooking tips, recipes as well as a healthy cooking way.

She maintains her site at http://www.lowcarbdiabeticdiet.com.

Read her blog at http://www.lowcarbdiabeticdiet.com/blog.

How You Can Change Over to a Healthy Eating Diet Successfully

It can be tough to begin a healthy eating diet if you have not been in the habit of doing so. Eating in a healthy way is, however, really important if you want to live without disease and if you want your body to work properly, day after day. People who have had bad eating habits for a while will, for sure, have a tough time breaking out of this rut. Anyone who desires the best possible lifestyle will benefit greatly by following the tips outlined in this article. These tips are the key to a balanced and healthy diet.

The first thing you will want to do if you want to begin a healthy eating diet is to go through your house and get rid of any unhealthy food items. If there is little or no junk food in your house, you will not have the temptation nagging at you to eat this stuff throughout the day. If you want to keep snacks on hand, and you should, then have healthy alternatives such as fresh fruit, yogurt, carrot sticks whole wheat crackers and things like that. If you can't exist without sweets, then try something like keeping a few mini chocolate chips around. If you eat say just a few of these chips here and there, then it won't really affect your diet negatively and you will be able to satisfy your sugar craving.

Healthy Casseroles

Now the next step on the road to a healthy eating diet is to take some time to learn about which foods are healthy or not. Once you understand how the body processes these foods, you will understand more clearly why they are good or bad for you. In general, people know that foods such as vegetables, fruits, whole grains and food items like this are healthy to eat. The trouble is, they generally don't know why. You will want to begin by becoming knowledgeable about nutrients. Once you have a mental grasp about the way nutrients are processed within our bodies you will be more motivated to eat in a healthy fashion. In this way, your knowledge becomes power.

When you are preparing to get going on a healthy eating diet plan, you want to pay attention to a specific meal schedule. If you find yourself to be rushing around a lot and eating whenever you get a free moment, then you are not likely eating very well at all. Make sure that you do some advanced planning. For instance, if you put together some vegetables and a healthy wrap on whole wheat flat bread, you will have a bagged lunch at your disposal. For healthy evening meals, planning ahead will help too. What you could do, for instance, is cook up a large portion of say a healthy casserole and then freeze it in several dinner sized portions. That way, when you get home from a busy day, all you need to do is heat up your portion in the microwave oven.

You'll want to begin your whole healthy eating diet by taking smaller steps. Let's say, for instance, that you are addicted to soda pop. Well if you just replace one can of soda for a glass of water per day to start with, then you have already improved greatly from where you were at before. Let's also say that you eat junk food everyday for lunch. How about starting out by replacing one lunch per week with a healthy alternative and then slowly building up from there. By taking these gradual steps, you will still be able to enjoy some of the foods which you love, and you will still be on a continuous path to more healthy eating. By following these guidelines, you are much more likely to succeed.

How You Can Change Over to a Healthy Eating Diet Successfully

Learn more about weight loss and dieting at Healthy Diet Plan and Healthy Diets. Here, you'll have instant access to many more helpful articles on this topic.

Healthy Eating - Lentil Casserole

Lentils have been part of the human diet for longer then we have had pots to cook them in. They are a very healthy food, they contain high levels of the essential amino acids isoleucine and lysine, they also contain dietary fiber, folate, vitamin B and minerals.

Since lentils are so high in protein they are a common food in the diets of many vegetarians and are a quite popular food in the Middle East, Mediterranean and South Asia.

Healthy Casseroles

Lentils are part of the legume family, in order to cook them you need to soak them overnight in fresh clean water.

This recipe serves 4.

You will need the following ingredients:

1/4 kilo of organic lentils. 1 bunch of parsley and 2 tablespoons of chopped parsley 2 onions 4 potatoes 1-2 leeks 3 tablespoons of a quality red wine Sea salt and ground black pepper 1/4 teaspoon of Vegemite, this is an Australian product if you cannot get it use yeast extract instead. Some Marjoram 1-2 sprigs of Thyme

Preparation:

Clean and dice the onions, potatoes and leeks.

Method:

1. Bring the soaked lentils to the boil then add the onions and potatoes.

2. Leave this to simmer on a very low heat for around half an hour. You will need to stir this every now and again so don't walk away.

3. Add the leeks, wine, marjoram, thyme, chopped parsley and Vegemite.

4. Leave to simmer for a further 30 minutes over a very low heat.

Serve this dish in a bowl with some fresh parsley. This is also nice with a few tablespoons of sour cream on the side.

Healthy Eating - Lentil Casserole

For more articles visit: http://ozunite.com

Easy Meal Planning Tips For Your Family

Do you struggle with what to make for dinner for your family? Do you find yourself, rushing around at 5 o'clock trying to figure out what you will prepare most nights? Dinner need not be a frantic chore. Here is help and easy meal planning tips for your family.

The trick to making dinner preparation easier is planning. Most people don't think of dinner until late in the day-the same day of the meal. If you want meal making to be easy-- start planning.

Healthy Casseroles

Sunday can be a great day to plan for your dinners. You can take a little time and plan out the whole week's meals in advance and be prepared.

Why is Sunday such a good day for meal planning? Because, that is when the coupons come in the Sunday newspaper. Go through the newspaper and cut out all the coupons that are for items you normally buy.

Now start to plan meals your family enjoys. Decide on a dinner meal for each night of the week. Next, put together a grocery list of all the items you do not have and will need just for those meals.

If possible visit the store and purchase all the items you need just for that week. Be careful over purchasing fruit and vegetables that could go bad. That asparagus that looked so good you had to buy it, even though it cost a little too much, will become very expensive if it goes bad before you use it.

If you are really ambitions you can make up a dinner or two ahead of time when you get home. Why not get a jump on things so you are ahead of the game? You can make up healthy casseroles and freeze them for use later in the week. Have your family all pitch in and make the items.

Now this is only half the battle. Let's get back to planning. It is not enough to just plan out the whole week in advance, it takes execution as well.

Every day, early in the day, actually the morning is best, begin thinking what needs to be done for dinner. Don't succumb to the excuse "I can't think about dinner-I haven't even had breakfast yet." Or better yet, "I can't think about dinner I'm not even hungry yet."

Start thinking about dinner in the morning. Think about what you need for the meal and what you will need to do. Is it in the freezer and needs to be thawed out? Will it require special preparation that you will need to have time for? Is there something at the grocery store you will need to buy, that may have been over looked?

Be flexible is the final bit of advice. Things happen and plans don't always turn out. You may get invited over to friends for dinner. You may decide to eat out at a restaurant. There may be unexpected leftovers that can make up a whole meal you don't want to waste.

Any number of things can and do happen that will change what you have planned. Expect this and be flexible. That is one important reason you do not want to buy any more perishable foods than your family can eat in a week.

So there is the advice:

plan meals a week in advance start your day thinking about what you need to do for dinner that night and.... be flexible.

Easy Meal Planning Tips For Your Family

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The Diet Of Costa Ricans And How It Keeps Them Healthy

Located between Panama and Nicaragua in Central America, Costa Rica boasts a proud culinary heritage. Many scorn Costa Rica food selections for being high in saturated fats, but in actuality Costa Ricans are far more active than other cultures.

Costa Rican's, locally called Ticos, never eat excessively. Limiting their portions is one way they stay so healthy. Also, lunch is the most important meal of their day. In fact, like many Latin nations, businesses and schools close down for a couple of hours at lunch so that employees and students can go home and have a leisurely meal with their family. This allows both a strong focus on family life, but also on slowing down a meal. In America, a typical school lunch lasts a mere twenty minutes at most and work breaks are usually an hour tops, so many must eat at their desk or machine. A Costa Rican's lifestyle is completely different.

Healthy Casseroles

Costa Rica food often revolves around rice and beans, such as Gallo Pinto, a dish that translates to "Spotted Rooster". Gallo Pinto is a dish that includes black beans at a three to two ratio to rice. Also added are onions, garlic, and salt. Meats are eaten sparingly, while beans provide a high content of fiber. Fiber can help counteract the saturated fats. Costa Rica food choices rarely include dairy or cheese.

As Costa Rica has water on both sides with the Pacific to the west and the Caribbean to the east, fresh seafood is always available. Unfortunately, the seafood is also extremely expensive as the country exports the bulk of its seafood. Chicken, pork, and beef are the more popular meats. Costa Rica food supplies use organ meat as well; so expect to find dishes involving stomach, brains, and other organs on the menu. Other staples of Costa Rica food choices include fresh vegetables such as tomatoes and a variety of beans, fruits, including plantains, and rice.

Costa Rica's capital city, San Jose, is packed with outstanding restaurants and cafes. In San Jose, one can experience bold foods and beverages. Staple beverages such as sugarcane soaked in hot water are second only to the nation's delicious Costa Rican coffee. Drinks mixing corn meal and milk are also common. Plantains are similar to bananas in appearance, but they cannot be eaten raw. Plantains are pounded flat, battered, and fried tender.

As one travels to other regions, the choices for Costa Rica food also decrease and become more traditional with the beans and rice dishes. Beans and rice dishes are usually served alongside a carrot and cabbage or lettuce and tomato salad. Sometimes Arroz, (fried shrimp or chicken), are found on the table instead of beans and rice. The salads are typically larger than the portion of beans and rice and that helps the Ticos to stay fit.

It is possibly to choose healthy selections of Costa Rica food. Stick to plenty of fresh fruits and vegetables and enjoy the delightful blend of culinary flavors.

The Diet Of Costa Ricans And How It Keeps Them Healthy

Gregg Hall is an author living in Navarre Beach, Florida. Find more about this as well as food gift baskets at http://www.gourmetgiftbasketsplus.com.

A Delicious Mexican Casserole to Make Life Easier and Tastier

I really like casseroles! Mainly because I can prepare everything in one dish, which then makes for a very easy clean-up. This particular dish is one of my all-time favorites because you can put everything right into the casserole dish itself while you're preparing it. So there's literally only one dish to clean and a strainer. You gotta love that easy clean-up! So here are the ingredients and instructions for Mexican Baked Broccoli and Chili Bean Casserole:

Before you begin, make sure you choose a casserole dish that has a cover, and it should be at least a 3-quart casserole dish.

Healthy Casseroles

1 cup of uncooked 10-minute rice (instant rice)

1 can (16 ounces) of Bushes mild chili beans (UNDRAINED)--DO NOT DRAIN the beans because the rice is going to need the moisture. Also, the reason I say Bushes beans is because they have the best flavor.

1 package of chopped frozen broccoli thawed and drained--I usually place the broccoli in a strainer and run hot water over it to thaw it. Then I press and drain out as much of the moisture as I can.

1/2 to 3/4 jar of crisply cooked Hormel real bacon--This is usually found in the salad dressing aisle, and comes in a 2.8 oz glass jar. You can even use the whole jar if you want, it just depends on how much of a bacon flavor you want.

8 ounces of Mexican-style shredded cheese or Sharp shredded cheese

Sour Cream for garnish

Mix all of the ingredients into an ungreased 3-quart casserole and then sprinkle with the cheese. By the way, you can always put more than 8 ounces if you're a bit of a cheese lover. Cover and bake at 350 degrees until the rice and broccoli are tender. About 45 minutes. Serve with sour cream and enjoy!

I've served this dish for a lot of my friends and they've all raved about it. It's great for bringing to pot-lucks too! I really think it's a one-dish wonder--I hope you add it to your list of favorite recipes and that it blesses you, your family, and your friends! Eat hearty--eat healthy!

A Delicious Mexican Casserole to Make Life Easier and Tastier

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Flax - A Healthy Recipe To Delicious Meals!

From the many health food products and supplements in the market today, you sure wouldn't find one that comes close to the convenience and versatility of flax products, both as a designer food and now as a healthy ingredient with many home-cooked meals.

Remember how it used to be so inconvenient just to shed off those extra pounds? While it already tested the patience of people high on the flab to keep up with a regular exercise regimen at the gym, one would also have to be mindful of the regular intake of tabs, pills, and supplements that comes with a weight loss program. Apart from that, you also had to carry with you to work all those nutrition shakes that have to be mixed with certain parts of water and milk to substitute for a regular meal. What a hassle, and you're not even sure if it's going to work.

Healthy Casseroles

With flax seed you won't ever have to contend with all those inconveniences. The idea here is to simply sprinkle milled flax seed over your food or beverage and mix it well. If you're mobile most of the time, you can always buy capsules of concentrated flax lignans so you'll never miss out on its health benefits. Moreover, flax does not require conformance to a strict dosage per intake, unlike processed health supplements. Although most flax products come with a prescribed dosage, you can always sprinkle more flax into your meals should you discern the need to take it on a regular basis. Utter convenience, right?

Talk about sprinkling flax over food, the organic properties of flax seed makes it a really flexible ingredient that is quite easy to incorporate with conventional meals. You can sprinkle it over toast and breading at breakfast, season ground flax over soups and casseroles, or stuff them over baked muffins and cookies. You can even garnish it over pizza or as a filling in sandwiches and burger while sipping on a shake that has been blended with a sprinkle of cold milled flax. There are hundreds of food preparations you can cook up with flax. Maybe you should get one started today!

There are those who are not yet amenable to the taste of the raw flax seed. However, designer flax products now come as a tasty, crunchy, and healthy treat. In fact, a number of food retail companies are interested in integrating flax over their products. You probably have heard about roasted flaxseed, flax gum, or flax-enriched tortillas and chocolates. These are just a few of the food items out in the market today that have been supplemented with the nutritious flax.

Now you won't ever have to miss out on the food you love to eat, whether you're trying to lose weight, or simply a health-conscious individual. Go feast on that steak, ice cream, or cake sprinkled with a dose of milled flax seed. Indeed, flax is a recipe for health that won't keep you from the joys of a scrumptious meal.

Flax - A Healthy Recipe To Delicious Meals!

Bruce Maul is a partner in Goldf Flax Seed, Inc. which provides only top quality Flax Seed and Health related products. Learn more about Flax Seed by visiting http://www.goldflaxseed.com

How to Make a Low-Carb Meat and Vegetable Casserole Without the Carbs of Rice, Pasta, Or Potatoes

This recipe is for a very tasty casserole that is perfect for diabetics and others who are watching their carb or starch intake. This casserole contains no rice, no potatoes, and no pasta; unbelievable but true! It is made with ground beef, bell peppers, onions, green onions,egg, etc. It is a healthy, tasty, economical, and low carb casserole. Try this Beef and Bell Pepper Casserole very soon for a delicious low carb meal.

BEEF AND BELL PEPPER CASSEROLE

Healthy Casseroles

1/2 lb lean ground beef

nonstick cooking spray

3 medium bell peppers, finely chopped

2 medium onions, finely chopped

2 tbsps chopped green onions

1/4 tsp garlic powder

1 egg, beaten

2 tbsps minced fresh parsley

1/2 tsp dried thyme

1/2 tsp fresh ground black pepper

1/8 tsp ground cloves

1/8 tsp ground allspice

In a large skillet, cook the ground beef until browned. Drain beef in a colander and rinse with hot water. Allow to drain while preparing the peppers and onions.

To prepare the peppers and onions: Wipe the skillet with a paper towel to remove any meat grease. Spray with the nonstick cooking spray. Over low heat, saute the bell peppers and onions for about 5 minutes until tender. Return the meat to the skillet and stir in the garlic powder. Add the egg, parsley, thyme, black pepper, cloves, and allspice. Stir the mixture to combine well. Spray a 2-quart shallow casserole dish with the nonstick cooking spray and spoon the mixture into the dish. Bake at 375 for 20 minutes or until the casserole is set.

This is an excellent recipe for diabetics.

Enjoy!

How to Make a Low-Carb Meat and Vegetable Casserole Without the Carbs of Rice, Pasta, Or Potatoes

For more of Linda's recipes and diabetic information go to http://diabeticenjoyingfood.squarespace.com.

For her old fashion recipes visit http://grandmasvintagerecipes.blogspot.com.

Buy Fresh Seafood Online and Cook Healthy Seafood Meals

Did you know you can buy fresh seafood online? Are you someone who loves to cook and loves all kinds of seafood? Do you find that the grocery store prices on less than quality seafood are turning you off to this highly nutritious food all together? It's not surprising. Seafood is wonderful and can be used in many different recipes, from boiled lobster, to adding shrimp to a pot of jambalaya, to a fresh salmon fillet.

Seafood is really great for you, too. Salmon is rich in Omega-3 fatty acids, which are essential to our bodies, and lobster contains high amounts of vitamins A and B, as well as calcium. If you're not incorporating seafood into your diet, you really should be. The problem with any kind of food that comes from water is that it has to be very, very fresh to offer an optimal flavor. Your grocery store may not offer such fresh varieties at a good price, but you can get fresh seafood online and know that you're getting the freshest fish you can get at a good price.

Healthy Casseroles

If you've never really been one to cook seafood, but are considering it, you might want to start with a fish that's a little more meaty and oily, such as salmon or trout. When prepared properly, these are two fish that will melt in your mouth and don't taste like fish at all. Another type of fish that you can try is Mahi Mahi, which is great marinated in teriyaki sauce and cooked on the grill.

Choose a fish that's versatile and easy to prepare. Some fish are easier to do this with than others, so you should make your selections carefully. For instance, salmon can be seasoned several ways, but can also be drizzled with olive oil and seasoned with as little as just a little lemon pepper to cook it up. You can wrap it in aluminum foil and bake it or put it on the grill until it flakes easily and is light pink. As with any kind of seafood, though, you will want to make sure that all of your seafood is fresh so that you avoid any kind of "fishy" taste. Consider buying your fresh seafood online for some of the freshest just caught selection available.

What if you don't like fish, but want to incorporate other seafood into your diet? If you like Cajun food, then you will love cooking up a pot of shrimp gumbo or jambalaya with some crusty bread. Gumbo is fun because you can also add crab meat and scallops to it if you're feeling creative. Dishes such as these will warm your body and soul while providing you with a healthy dose of seafood. They are easy to make and the whole family will love them. If you don't like spicy food so much, consider making lobster bisque, which is rich and creamy and goes great on cool winter and fall nights. Pair it with some salad and rolls to make a full meal that everyone will be raving about.

Once you see how many really wonderful recipes there are for seafood, you'll be buying all kinds, so it's going to be really important that you find a place where you can get the freshest seafood available at the best price. This is why you need to begin shopping for all your fresh seafood online. You'll keep yourself and your family in optimal health and save yourself tons of money in the process.

Buy Fresh Seafood Online and Cook Healthy Seafood Meals

Patricia Harris provides many cooking tips from the best cookbooks to cooking world cuisine and shows you where to buy the best cooking deals for food and cooking equipment. To find out more on how to buy fresh seafood online an All Fresh Seafood Review at 'Cooking Any Style' will answer all your questions.

Recipe for Green Bean Casserole - Green Bean and Bacon Casserole

A delicious twist on the classic with fresh mushrooms and crisp slices of bacon.

2 (9 oz.) pkgs. frozen cut green beans, thawed

Healthy Casseroles

10 slices bacon

10 small fresh mushrooms, chopped

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1 cup half and half cream

1/4 cup grated Parmesan cheese

Salt and pepper to taste

Directions

Preheat oven to 350 degrees.

Place the green beans into a 1-quart baking dish.

In a skillet, cook the bacon over medium high heat until nice and crisp. Remove from pan and drain on paper towels. Drain some of the grease from the pan, but leave enough to coat bottom.

Add the mushrooms, garlic powder and onion powder to the skillet. Cook; stirring constantly for 4 minutes.

Pour in the half and half cream and stir to mix the bacon drippings with the cream. Simmer about 5 minutes until slightly thick. Pour cream mixture over green beans.

Crumble the bacon over the top of casserole and sprinkle with Parmesan cheese. Season with salt and pepper.

=> Recipe for Green Bean Casserole: Green Bean and Corn Casserole

Corn, sour cream and crackers makes this casserole a flavor sensation.

3 (16 oz.) cans seasoned green beans, drained

1-1/2 cups frozen corn

1 cup sour cream

1 (10.75 oz.) can condensed cream of mushroom soup

4 ounces buttery round crackers

1/2 cup butter, melted

1-1/2 cups shredded Colby-Jack cheese

Directions

Preheat oven to 350 degrees.

Place the green beans and the corn into a 2-quart casserole dish; spread evenly to cover bottom of dish.

In a medium bowl, combine the sour cream and mushroom soup; mix well. Spread on top of the corn and beans. Sprinkle the shredded cheese on top.

In a small bowl, mix together the melted butter and cracker crumbs; sprinkle on top of casserole.

Bake for 15 to 20 minutes or until bubbly and the cheese is melted.

Recipe for Green Bean Casserole - Green Bean and Bacon Casserole

When you need to make a quick meal, there's nothing like a hot, bubbly homemade casserole to make mouths water and have 'em lining up for seconds. Go here for instant free recipes => [http://www.best-casserole-recipes.com]

Chicken and Rice Casserole Recipe - Buffalo Chicken Casserole

A tantalizing mix of chicken, rice, blue cheese dressing and buffalo wing sauce.

1/2 cup uncooked regular long-grain white rice

Healthy Casseroles

1 cup water

1 tablespoon olive or vegetable oil

1 pound boneless skinless chicken breasts, cut into thin strips

1 cup celery, thinly sliced

1 (14.5 oz.) can stewed tomatoes, undrained

1/2 cup buffalo wing sauce

1/4 cup blue cheese dressing

Directions

Preheat oven to 350 degrees. Prepare an 8-inch square baking dish with cooking spray.

Cook rice in water for 20 minutes as directed on package.

In a large skillet, heat the oil over medium high heat. Add the chicken and celery. Cook for 5 to 7 minutes; stirring frequently until the chicken is no longer pink. Remove from heat.

Open the can of tomatoes and cut up the tomatoes while still in the can. Stir the tomatoes and wing sauce into the chicken mixture.

Spoon the cooked rice into the baking dish. Spread the chicken mixture over the rice - do not stir.

Bake for 25 to 30 minutes or until hot in the center. Drizzle blue cheese dressing over the top.

=> Chicken and Rice Casserole Recipe: Easy Chicken and Rice Casserole

Just put five simple ingredients together and walla! You've got a tasty meal.

6 skinless, boneless chicken breast halves, cut into bite size pieces

2 cups milk

2 cups uncooked white rice

2 (10.75 oz.) cans cream of chicken soup

1 teaspoon seasoning salt

Directions

Preheat oven to 350 degrees. Lightly grease a 9x13-inch baking dish.

In a bowl, combine the milk, rice, soup and the seasoning salt; mix well. Pour mixture into prepared baking dish. Add the chicken.

Cover baking dish tightly with aluminum foil and bake for 90 minutes or until the rice is completely done; stir every 30 minutes while cooking.

Uncover baking dish and bake for another 15 minutes to let rice turn brown.

=> Chicken and Rice Casserole Recipe: Cheesy Chicken and Rice Casserole

An unbeatable flavor combination with chicken, rice and cheese.

4 skinless, boneless chicken breast halves, cut into bite size pieces

Salt and pepper to taste

2 cups cooked white rice

1 (10.75 oz.) can cream of chicken soup

1 (10.75 oz.) can cheese soup

2 cups frozen broccoli florets

1 cup onion, chopped

2 cups Cheddar cheese

4 slices soft bread cubes

Directions

Preheat oven to 350 degrees.

Season the chicken with salt and pepper and place in a microwave safe dish. Cover dish and microwave for 5 to 6 minutes. Turn chicken over and cook for another 2 to 3 minutes or until chicken is no longer pink. Let cool.

In a 9x13-inch baking dish, combine the chicken, rice, broccoli, onions, and the soup; mix well. Sprinkle cheddar cheese on top, then bread cubes.

Bake for 20 minutes or until the cheese is melted and bubbly. Bread on top should be crunchy.

Chicken and Rice Casserole Recipe - Buffalo Chicken Casserole

When you need to make a quick meal, there's nothing like a hot, bubbly homemade casserole to make mouths water and have 'em lining up for seconds. Go here for instant free recipes => [http://www.best-casserole-recipes.com]

Savory Casseroles For the Family

This article is going to list a few casserole recipes that I think any family can enjoy. Some people shudder at the word "casserole," however there are many great recipes that people simply aren't aware of! A casserole can be savory or sweet, crunch or soft. There are just so many great and unique combinations! Casseroles are a great way to use up extra food items in a way that will feed families big and small, with the potential for leftovers the next day! Plus, an easy casserole dish is just the ticket for busy moms and dads who simply can't spend hours cooking for a family!

Tuna Casserole

Healthy Casseroles

1 (12 oz) package egg noodles
2 (6 oz) cans tuna, drained
2 (10 oz) cans condensed cream of mushroom soup
2 cups frozen green peas
10 slices American processed cheese
1 onion, chopped
ground black pepper to taste

In a large pot of boiling water, cook noodles and frozen peas until al dente, then drain. Pour the noodle and pea mixture back into the pot, then add the mushroom soup, onions, cheese, and tuna. Stir until well mixed, then serve.

Cabbage and Cheddar Casserole

4 1/2 cups shredded cabbage
2 cups shredded cheddar cheese
1 can condensed cream of celery soup
2 1/2 cups roughly crushed cornflakes
1/2 cup melted butter or margarine
1/3 cup chopped onion
1 cup milk
1/2 cup mayonnaise
1/4 teaspoon pepper
1/4 teaspoon salt

Combine the cornflakes and butter, then sprinkle half of the mixture into a greased 9 x 13 inch casserole dish. Top with cabbage, onion, pepper, and salt. In a large bowl, mix together the soup, mayonnaise, and milk. Mix well, then spread over the top of the cabbage and onions. Sprinkle with cheese and the rest of the corn flakes. Bake for 50 minutes at 350 degrees F.

Barley, Carrot, and Celery Casserole

1 1/2 cups uncooked medium barley
2 finely chopped carrots
2 chopped celery stalks
4 1/2 cups chicken broth, divided
1/2 cup slivered almonds
7 green onions, chopped
4 garlic cloves, minced
1 tablespoon butter or stick margarine
2 tablespoons minced fresh parsley
1/2 teaspoon salt
1/8 teaspoon pepper

Sauté the celery, onions, carrots, and garlic with the butter in an ovenproof pan. Add barley, pepper, and salt, stirring well. Add 2 1/2 cups of broth. Cover with tin foil and bake for half an hour at 350 degrees F. Remove the tin foil and add the parsley, remaining broth, and almonds. Stir well. Bake WITHOUT the foil for 40 minutes (until barley has become tender).

Go ahead and whip up one of these terrific dishes. I think you'll find that even the toughest to please in your family will be impressed!

Savory Casseroles For the Family

If you're looking for recipes, take a look at the Platinum Recipes Collection.

The Platinum Recipes Collection is the Internet's Most Comprehensive Recipes Collection.

Free Weight Loss Recipes - A Guide to Healthy Diet

Trying to lose weight does not mean that you have to starve yourself. The most important thing is to stay healthy during the process. If you have started on a dieting plan or is currently in the midst of one. Below are some advice and tips on how to do properly.

1. Please, do not skip any meals. When you do that, your body's metabolism begins to slow down. This is because it is trying to conserve energy as fuel for your body, such as fat, becomes limited. By having regular meals, your metabolism is maintained and even increased.

Healthy Casseroles

2. You should take three small meals and two snacks everyday and not just one or two huge meals.

3. Start your day by drinking warm water with just a squeeze of lemon juice before breakfast to get the metabolism going, this can also help to prevent constipation and is excellent for the skin.

4. Another way to increase the speed of your metabolism and burn more calories is to drink hot water instead of cold water in the morning.

5. Chili helps to speed up metabolism - even the milder varieties.

6. Learn about nutrition and how to prepare healthy meals so that you will adopt healthy eating habits.

7. Learn how to make your favourite recipes but reduce the fats, salt, and sugar content. Substitute cream with non-fat yogurt, stir-fry without oil and use herbs and spices instead of salt to taste. When stir-frying, use chicken stock to cut down on hidden fat.

8. You can use vegetables like capsicum and zucchini to wrap flavoured fillings or minced chicken, white meat or fish. These are healthy and contain low fat.

9. Soya beans or tofu is one of the best sources of vegetable protein. Legumes are also good sources of protein, so include lentils, lima beans etc into casseroles and soups.

10. You can make delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with low fat yogurt.

11. Take non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.

12. Another way to reduce fat is to make omelettes without the yolks.

13. Try not to remove the skins of fruits and vegetables as most of the nutrients are concentrated under the skin.

Here are a few simple recipes which you can try. Enjoy!

Bacon Cheeseburger Salad

Carbs Per Serving: 7g total

Effort: Easy

Ingredients:

3 ounces lean ground beef crumbled, cooked and drained
4 slices bacon - cooked crisp, drained and crumbled
1 cup chopped lettuce
1/8 cup chopped onion1/2 medium tomato - chopped
1 tablespoon mayonnaise ¼ cup cheddar cheese - (or 1 once)

How to Prepare:

Stir mayo into lettuce, onion and tomato until evenly coated. Toss in beef, bacon
and cheese.

Stuffed Zucchini Bake

Carbs per Serving: 35g carbs total

Effort: Easy

Ingredients:

4 medium zucchini -- wash
and cut in 1/2 lengthwise
1 pound ground beef
1 clove garlic -- minced fine
1/2 cup onion -- diced1/2 cup mushroom -- diced
1/2 cup parmesan cheese
-- or cheddar -your choice
1 each salt and pepper - to taste

How to Prepare:

Preheat oven to 350f and spray a cookie sheet or casserole with cooking spray.
Use a spoon and shell out the zucchini to make "boats".
Leave the skin and about 1/4 inch or so of flesh intact.
Chop pulp roughly. In a skillet, add ground beef, onion, garlic, mushrooms and zucchini pulp.
Cook through, stirring to break up meat.
Lay the zucchini boats in prepared pan and spoon meat filling into them.
Bake, covered, for 20 minutes.
Uncover and sprinkle with cheese and bake until cheese melts.

Free Weight Loss Recipes - A Guide to Healthy Diet

Dave Lu is a health and fitness enthusiast. He researches, writes articles and reviews on various weight loss and health care products available in the market. You can visit his review site at Best Weight Loss Products Review for more information.

How to Make Healthy Chicken Stock?

Chicken stock is so versatile, you can add it to many homemade dishes such as soups, stews, stir-fries, rice (or risotto), noodle, sauces, casseroles and pies. You can make chicken stock from scratch. Just keep a bucket of leftover bones into a Ziploc and store in your freezer and you can make stock using those bones and veggies that might otherwise perish. This is one of the frugal way of massively stretching your food budget. Other than economy, the main reason of making chicken stock is for its flavor, nutrition and convenience as you always have them come in handy.

How to Make Delicious and Nutritious Chicken Stock?
The best chicken stock is made from chicken feet, neck and wings. Choose farm-raised, grass-fed, free-range and organic chicken instead of commercially-raised battery chicken. Organic chicken is healthier, flavorful and antibiotics-free, without synthetic hormones and genetically modified organisms. Start stock making with cold filtered water. This helps extract more collagen in the bones which turns into gelatin when simmering in water. This gives the stock more body. Cut and expose the chicken bones to allow collagen released from marrow bones and forms gelatin in the stock. This gives the stock wonderful viscous quality, flavors and nutrients. Roasted vegetables and bones make a darker and heartier brown stock. Roasting onions especially imparts terrific flavor to the stock rather than raw onions. Roasted bones, necks and feet made a concentrated, rich and clarified gelatinous stock. Add some raw vinegar (e.g. white or raw apple cider vinegar to cold water and soak them before boiling, as this acidic medium will soften the bones (break down the cartilage and other connective tissues in the bones) and release minerals and collagen out of the bones. Bring the water gradually to a boil over high heat, then reduce the heat to a bare simmer (165 F-180 F). Avoid boiling stock furiously else the stock will turn out murky and cloudy. After it starts boiling, skim off or scoop away the impurities, alkaloids and lectin (large proteins) that rise to the stock surface with a shallow slotted spoon. Mirepoix (onions, carrots and celery), some aromatic vegetables, root vegetables, herbs and spices add an extra dimension to the flavors and provide extra whopping nutrients to the stock. You can add thyme, astragalus's root slices, leeks, parsley, peppercorns and et cetera but try to avoid broccoli. Some herbs should be thrown in for just the last 30 minutes as herbs are delicate and can be overdone. To strain hot stock, line some layers of cheesecloth in your colander or fine-mesh sieve to strain bits and pieces that are left behind from the chicken bones or meat. Remember to rinse the cheesecloth with cold water and wring it out before lining a colander. The fat will solidify when the hot stock poured through the cold cheesecloth, this process will trap fat and impurities and produce a clearer stock. Another way of removing fats and impurities from stock is to let it chills quickly under cold water bath. You can fill your kitchen sink with cold tap water and some ice cubes, then place the stockpot inside kitchen sink. When hot stockpot interferes with cold water bath, fats tend to solidify and coagulate on the top, you can then lift off this top layer with a shallow spoon before transferring into ice cubes tray and put into freezer.

Healthy Casseroles

Ingredients:
Makes about 3 liters (5 pints)
1.5kg (3lb) chicken bones 1kg (2lb) skinless chicken thighs and legs 3.5 liters (6 pints) water 2 spring onions 2 slices fresh ginger

Method: Put the chicken bones into a large saucepan with the meat. Add the water and bring to the boil. Turn down the heat to a simmer and remove any scum that rises to the top. Add the spring onions and ginger and simmer, partially covered, for 3-4 hours. Leave the stock to cool slightly, then strain and pour into a container, cover and store in the refrigerator until ready to use. The stock will keep for 2 days. Before using, skim any fat from the top of the stock. This top fat layer act as a protective layer against micro-organisms. Alternatively, to extend shelf life of chicken stock (up to three months), you can reduce the stock further and then freeze it in ice cube trays. With this, you can unfreeze the desired quantity of stock cubes (instead of batch) for cooking needs in future.

How to Make Healthy Chicken Stock?

Gladys is passionate about health. She believes in natural healing and is an advocate in healthy diet, exercise and positive thinking.

If you think that watching your weight, keeping a tab on your cholesterol level, maintaining your waistline and looking after your health equal dull and bland food, then Healthy Easy Food Recipes website will change your mind. Gladys also shares various diabetes diets in her Free Diabetic Diet website. She reckons home-cooked dish is akin to culinary art which you can add a personal touch, a healthy note and a sprinkling of love to whom you concerned.