It is a world known fact that greens are the best food for your health containing a big deal of vitamins and minerals that are really good for you. Diet specialists and doctors in general highly recommend consuming spinach in particular as it is really rich in iron, vitamins, minerals and nutrients. Easily digested and light. It is another story that there are quite various opinions about finding the best way to eat spinach and what kind of dish to make from it.
All that matters here the fact that the cooking technique has a big role of keeping all the minerals, antioxidants and vitamins in the spinach and not killing them. Of course, if you overcook them or pour too much water it will make the vitamins eliminate or evaporate or at least lose their useful and healthy structure.
The vitamins contained in spinach are of big quantities and mainly they are considered to be a is a great source of vitamins K, A, and C, which are particularly important in maintaining healthy bones. Spinach is also rich in vitamin B2 and omega-3 fatty acids that are essential for our health.
Spinach contains phytonutrients, which means that it fights against cancer and acts as an anti-inflammatory helping people suffering from cardiovascular problems.
Spinach comes from a family of foods considered highly healthy like beets, chard, kale, quinoa.
Make fresh smoothies from spinach.
You can mix spinach together with any vegetable at hand to break the taste and make a smoothie combination for a healthy breakfast. You can try to make it with mango, berries, or oranges, pineapples to have a sweeter and unique combination. If you want your healthy drink thicker in consistency you can mix spinach with avocados, coconut oil, milk or soy, yoghurt and some nuts. Choose the best variant for yourself and enjoy it.
Make freshly cut salads with spinach.
For this reason, baby spinach is especially delicious when you mix it with other greens, fresh vegetables nuts and even fruits. Ingredients can be added by your choice, there is no restriction as spinach goes very well with all fruits and vegetables.
Let’s wilt spinach lightly.
When we lightly wilt spinach this makes a perfect option to be added in the warm spinach salad or to simply eat this with a piece of bread with some olive oil and garlic. Sure some salt as well will be great. It can’t be without salt.
Alternatively, we can boil spinach slightly.
Two or three minutes is more than enough for spinach to be boiled and keep all the health benefits it has. You will be more than sure that you do not spoil its healthy vitamins and nutrients, they all are in the spinach, in the thesaurus of vitamins and minerals. Add this spinach to pastas, potatoes and what not. Try spinach and tomato sauce which is an awesome alternative to healthy sauce.
Tired of boiled dishes? Let’s fry spinach.
The easiest way of cooking any vegetable is frying. This takes very little time, prepares quickly and without much effort. Do a quick stir-fry of spinach and not only, add other vegetables to your taste or even spanakopita.
For more complicated, yet healthy dishes you can try spinach in a curry.
Have you ever tried Dahl? Probably not. This is an Indian dish that is very popular and this dish is prepared with spices and onions. This dish becomes even yummier with some spinach added in. This dish is easy to make and tastes really rich as there are many spices added.
Finally the day has come when fish takes the first place on your menu and it is a day when the fish is the top dish of the day. You heard somewhere that fish is considered to be easier digestive kind of meat that is easy to eat and digest and at the same time it contains even more vitamins, nutrients and Omega 3 oils than any other kind of meat. Many doctors around the world highly recommend people to consume more fish than pork or any other high fat meat.
Enjoy this pink-fleshed fish that tastes so good and there are millions of recipes where you can use salmon and make the dish of the day incredibly tasty. The tender texture it has can fit great when making a unique dish to surprise our guests. The color of the salmon opens up appetite and attracts the eye. Like many other fish, salmon is rich in omega-3 fatty acids EPA and DHA. Scientists proved that eating salmon will lower the risk of getting a heart disease.
I will share with you my top recipe that I use for special guests for special occasions. It is called spicy citrus grilled salmon with asparagus. This dish is so elegant and tasty that you will never be done with its taste and you will like to try it more and more. Every time you will discover a new taste for you as it has a rich flavor. If you want to make this dish for 4 people, then make sure you have these ingredients to be added to the dish;
- 4 4-ounce salmon fillets;
- 1 table-spoon of brown sugar;
- 1/2 table-spoon of chili powder;
- 1 table-spoon of ground cumin;
- some salt and black pepper;
- 12 pieces of asparagus
- 4 cups mixed salad greens (arugula, spinach, baby lettuce)
- 1 peeled and sliced orange;
- 1 cup cherry tomatoes halved;
- 2 Tbsp feta cheese
- 2 Tbsp chopped walnuts
- Salad dressing:
- 1/4 cup extra-virgin olive oil
- 1 tablespoon of orange zest
- 1 ounce orange juice (2 tablespoons)
- 1 ounce lemon juice (2 tablespoons)
- 1 tablespoon of sherry vinegar
We need to do the following activities to have our amazing dish ready for our valuable guests.
- Firstly, let’s combine brown sugar, cumin, chili powder, salt and pepper and rub this substance over the whole fish and let it chill for 30 minutes.
- Secondly, we need to start grilling asparagus for 10 minutes. Also we need to grill the fish, skin it and grill for 5 minutes each side.
- Our third step will be tossing greens and arranging them on four separate dinner plates. We will top them with grilled salmon and garnish with orange pieces, asparagus, tomatoes, feta, and walnuts. Keep the same order as this is the key part of this dish.
Every portion contains 471 calories.
Alternatively, you can make another very popular dish that is called Pecan-Crusted Salmon again for four people.
What we need?
- 4 4-ounce salmon fillets
- salt and pepper to taste
- 1 Tbsp Dijon mustard
- 1 Tbsp honey
- 2 Tbsp panko bread crumbs (whole wheat panko is now available)
- 2 Tbsp chopped pecans
- 1 Tbsp chopped parsley
- fresh lemon cut in wedges
How to make this dish?
Firstly, let’s sprinkle salmon with salt and pepper and then combine mustard and honey to brush on the salmon as its coating.
Second step will be mixing bread crumbs, pecans, and parsley to sprinkle over the salmon and press down into honey and mustard coating.
Once all the procedures are done we need to bake the salmon at 400°F for 15 minutes.
When serving the salmon, do not forget to add lemon slices to make it even more appetizing.
This dish contains 265 calories.
Use these dishes on your daily diet and you will decrease the risk of getting some diseases because of unhealthy food. These dishes are offered by world famous nutritionists and are highly popular especially in the USA.
Chicken itself is considered to be a healthy type of meat which is highly recommended by doctors to be included in the diets. One secret to be revealed is that the method of preparing the chicken can have a great effect and even change the number of fat and calories there are in the plate. In fact, there is a well-known diet to lose weight if you use chicken bone broth regularly.
The healthiest way to cook chicken is by poaching which supposes plain preparation of the chicken when the vitamins and nutrients stay in the chicken. No new ingredient is added to the chicken so that it boils in the plain water without anything else. This process is like poaching an egg where you just use water to make the eggs get prepared. The same thing happens to the chicken. Poaching chicken is still a hard process and you need to wait for some period of time for the water to get boiled in a deep pan after which you should reduce the heat and wait until the chicken is well cooked.
You will think to yourself ”what is the ideal amount of water to be used for chicken pouching?” In fact, it all depends on which part of the chicken you are cooking and of course how much chicken you are using. This works perfect when you want to make a chicken soup and add here some seasonings to make the dish taste better. Chicken soup is even more wanted and edible with more pleasure when the weather is cold outside and eating a hot bowl of soup will warm you up. You can add herbs here, various seasonings, if you are not fond of plain dishes. The most important thing is that you do not eat unhealthy food like fried chicken which is not highly recommended as a healthy type of dish.
In case you cannot feel satisfied with plain food like chicken soup, there still are options for you to start using chicken in your diet. You can grill the chicken and still be sure that you are eating healthy food. If you count the amount of fat wen grilling the chicken you will not have a problem. High fat food is considered to be unhealthy and this is why I highly recommend you not to use extra oil and not to add more fat to the chicken that is being grilled by adding additional oil to it. So do not brush some more oil in the chicken before grilling it.
Feel free to add spices and herbs to the chicken to make it taste better. You can even add some vinegar to the chicken and then grill it. The vinegar will give subtle taste to the chicken making it unique and tasting so good.
If you want to eat healthy food, you should avoid frying the chicken on the pan in no way. This is the least recommended way of cooking something. This is just a killer when you place the chicken onto a pan and wait for it to get the poison in and then eat. No matter by which method you fry the chicken, be it in a thick layer of oil or the chicken coated with a thick layer of flour to make the outer part brownish and crunchy. Just avoid frying chicken and never have it. Do not harm your health. Eat healthy food, live longer.
We all know eggs are healthy. Super foods some call them.
Yeah, they also contain a lot of fat and cholesterol too and we go back and forth on whether this is good for us or bad for us overall but while the debate rages let us consider the most nutritious ways to cook eggs so that we are at least doing the best we can.
The Absolute Healthiest Way to Cook Eggs
Before we dive into this topic lets first watch this video on the helath benefits of eggs to understand th basis for this post.
As you can see eggs are beneficial no matter how you cook them but there are ways to improve their benefits while downplaying their negatives.
For instance when you cook an egg by any method you impart heat on the molecules of the egg. This helps to unwind proteins which can increase the nutrients bioavailability in our body. The tricky part is that the egg yolk and egg white are different in how they react to heat.
Egg whites actually are better for you when they are cooked while yolks are better for you when they are undercooked.
For an egg white to cook it needs to reach the range of 144 to 149 degrees. The yolk however needs to reach the 150s to cook. This implies that the optimal temperature to cook an egg is approximately 150 degrees – just enough to cook the white but leave the yolk slightly undercooked.
I find the best way to cook an egg to an internal temperature of 150 degrees is to steam an egg in the shell. The steam can easily increase the exterior part of the egg – the egg whites – to 150 degrees while leaving the internal yolk runny. So long as you don’t steam the egg for too long the yolk will remain runny and undercooked while the white will firm up.
What is the Best Way to Steam an Egg?
I find that pressure cooking my eggs is the best way for me to steam them quickly and efficiently. I can easily control everything in my electric pressure cooker because of the timers and microprosseor controls. In short, once I get the timing and temperature figured out I can duplicate the cooking process for eggs over and over again and be very confident that I’ll get a runny yolk with a cooked white.
Here’s another video on how to steam an egg in an Instant Pot to get a runny yolk every time.
Of course you don’t have to use an Instant Pot to get this job done – all you are looking for is a soft boiled egg but if you decide to try it on the stove in a pot of water your results take longer and you will have to be more precise with timing and burner temperature.
Next you just need to cook your veggies on the side as healthy as possible and your coffee too!
There are tons of reasons for why you should make a cake. Birthday cakes are just one reason although probably the most common.
No matter why you are making a cake there however a few general things you can keep in mind that will work with most recipes to keep that cake a bit healthier than the original recipe intended.
These are of course general rules and any one of them may not work for the cake you are trying to make but through trial and error and picking the right tips for the right recipes you should end up with some pretty healthy cakes… or at least some cakes that aren’t so unhealthy.
Cake Making Guidelines to Make Them Healthier
Choose from within this list but don’t necessarily use all these tips at the same time. You still want it to taste like cake after all.
- Use less bad fat and oil by substituting part of it for applesauce. This is simple. For the average cake recipe you will see ingredients like butter or oil. Whatever is called for only use half of that and replace the discarded half with an equal amount of applesauce. Then to balance the recipe out use a little less liquids in your mix to offset the added moisture in the applesauce.
- Replace all the refined sugars in the the frosting with healthy fats and sugars in coconut cream. This one is fun and simple. You’ll still have to moderate consumption because coconut milk has a lot of fats but they aren’t exactly bad fats. By taking the cream off the top of a can of coconut milk and beating in honey and vanilla extract you can have something close to cool whip and regular whipped cream. The difference is the sweets are better for you and the fats are too. You can see this recipe for more on how to make coconut whipped cream.
- Use whole wheat flour instead of plain old white refined flour. The basic white flour has been stripped of all things healthy and processing adds a few things that are not healthy. By sticking with slightly more expensive whole wheat flour your cake will be just that much more healthy and the difference in preparation and taste will be negligible.
Of course with all things food, one of the best ways to stay healthy while eating your cake too is to eat in moderation. Use smaller plates and you will naturally cut smaller portions. This crosses into all areas of eating. Just buying small plates and throwing out big ones will result in an increase in your health.
Crazy but true. See this video for more on how that works.
Thanks for reading.
Maybe you would like to read something else? See this post on the healthiest ways to cook meat.
Stay healthy my friends!
Coffee is naturally pretty healthy. There’s virtually no calories – assuming you don’t add things like milk or sugar . Their is also no sodium, sugars, or anything artificial going into it.
The thing is though that people end up making their coffee super unhealthy by putting a bunch of garbage into it.
Let me tell you, even if you don’t like the taste of pure black coffee there are ways to make coffee even healthier than plain black coffee.
Let me explain how to make the healthiest cup of coffee possible
The Healthiest Things to Put in Your Coffee
There are lots of things that can go into coffee to make it healthier. To start off this post I wanted to share you this great video on the topic that was posted by Paleo Hacks.
As you can see it’s not complicated.
The best things to add to your coffee to improve health are:
1. Adding Cinnamon to Your Coffee
2. Adding Collagen to Your Coffee
3. Adding Grass Fed Butter to Coffee
4. Adding Coconut Oil to Coffee
5. Adding Cocoa to Coffee
To ensure your coffee is not toxic make sure you:
1. Use Filtered Water
2. Brew Only Organic Coffee Beans
If you want to brew coffee the healthiest way possible I would also suggest using the french press brewing method as it is the most reliable at letting coffee oils make it all the way to your cup. Those oils are where all the Cafestol and kahweol are found and these are known to be good for protection against cancer.
See this thread on Bulletproof for more of the nitty-gritty.
Now that you have that under your belt maybe you want to see about improving the way you cook your veggies. Here is my post on the healthiest way to cook veggies.
If you are anything like me you know you should be more healthy. You should cook better food, work out a little bit. You should at least try – because trying to be healthy is better than not right?
I also have made ultimatums with myself. No matter how much I try to be healthy there are a few things in life I will not compromise on. I will eat meat is one of those. I will drink alcohol is another.
The thing is that eating meat and drinking is not inherently bad for you.
There are tons of studies that show that vegetarians are healthier people but you know I believe. People who are vegetarian are by definition trying to be healthy whereas people who eat meat are not by definition trying to be healthy. Many meat eaters are but many meat eaters aren’t.
I want to define myself as a carnivore who actually tries to be healthy and I hope you feel that way as well.
To put this into a financial way of thinking. Why save all of your money if you never intend on spending it? What’s the point?
Why life a long and healthy life if you aren’t going to try and enjoy it?
I think we can live healthy lifestyles and still enjoy life to it’s fullest.
So without further delay…
What are the healthiest Ways to Cook Meat?
To start off this monologue I’ll direct you to this really great video (don’t worry it’s not long) on the differences between eating grass fed, free range cows and chickens (meat) and commercial meat. The evidence is overwhelming that grass fed beef is worth eating and free range organic chickens make the best eggs.
Watch the video and then continue reading.
Simple to understand – If you want to cook the healthiest meat you have to start with the healthiest ingredients for your body.
Start with grass fed beef and lamb and cook with only free range organic chickens.
So Which Cooking Methods are The Best
Once you have the right ingredients the next step is picking the right way to prepare your food…
which we will explore soon.
Come back again for the update!
I will cover topics such as:
- Healthy Ways to Cook Chicken
- The Healthiest Ways to Prepare Beef
- The Healthiest Methods of Cooking Fish & Seafood
- Healthy Lamb Recipes
I hope these topics interest you because I see no reason why you can’t live a long and healthy life while also eating really awesome food.
Also, I hope you’ll take the time to read my post on the healthiest ways to cook vegetables. We love meat around here but you have to eat you veggies too!
Here is a quick video to start you off on this post.
The Healthiest Way to Cook Vegetables
So you want to be healthy – I get that. That’s a natural thing to want to do.
You also don’t want to go on a raw vegan diet – that’s also pretty natural.
As it turns out there are ways to be even more healthy by cooking your veggies than there are by eating them raw.
1. Eating Lightly Steamed Veggies is Better for you Than Eating Them Raw
This is the foundation of everything in this post. As reported by CNN:
“Studies show the process of cooking actually breaks down tough outer layers and cellular structure of many vegetables, making it easier for your body to absorb their nutrients…”
Basically cooking your veggies just a little makes it so that your body can actually take in the nutrients contained in those veggies.
That CNN report was based off the findings of Elaine Magee, a registered dietitian and author of Food Synergy.
This basically means that if you were to lightly steam your spinach before eating it compared to eating it raw, you would absorb more of the nutrients and be healthier as a result.
A quick steaming your veggies will be the best bet for cooking healthier this year.
2. Microwaving Your Veggies is One of the Healthiest Ways To Cook Food
This statement of fact is probably the most alarming. When you think of microwaving food you never really think of healthy food and you certainly don’t think of this as a healthy way of cooking but in the case of cooking veggies it actually is very healthy.
A microwave cooks food by sending waves of energy (microwaves) into your food. Those waves affect water molecules due to their bipolarity and cause heat as a byproduct. The heat generated is what cooks the food. Basically without water the food simply wouldn’t cook as well.
Why is this healthy though? Because you don’t actually have to add water to cook like you do when steaming or boiling. The cooking process makes many of the nutrients more bio-available and nutrient loss is almost non-existent.
This article from Harvard goes further to explain that some nutrients are destroyed by heat so the shortened heat exposure of microwaving is a lot better for nutrient retention than other forms of cooking which heat food up for longer periods of time.
3. Pressure Cooking is Healthier Than Boiling Veggies Because There is Far Less Nutrient Loss
In much the same way pressure cooking keeps the heat exposure to a minimum and added water to a minimum – this ranks as number three on my healthiest way of cooking veggies list.
Boiling your veggies if done properly will not leech too much nutrients out. You have to blanch.
That means wait until your water has come to a boil and then drop your veggies in boiling them for only a minute or two depending on what kind of vegetable you are cooking.
The cooking process will unlock some of the nutrients and make them available for your digestion but the short boiling time will keep as many of those nutrients out of the water as possible.
So there you have it, the best ways to cook your veggies.
What comes after veggies? At my dinner table we sometimes eat dessert after dinner so make sure to read my post on baking cakes as that are as healthy as possible.
Thanks for reading!