Recipes!!!!

Dinner By Me!

Honey Dijon Chicken (original)

chicken pieces

1/2 cup honey

1/4 cup butter

1/4 cup dijon mustard

2 - 4 tsp curry powder

pinch cayenne pepper

Modified

2 tbsp flour

salt + pepper to taste

4 boneless, skinless chicken breasts

2 tbsp liquid honey

2 tbsp dijon mustard

1 tbsp olive oil

I made the modified recipe more of a glaze then a sauce by browning the chicken first. By doing this I was able to omit the butter (and therefor saturated fat) and instead used a bit of olive oil to brown the chicken. Olive oil is incredibly healthy for you, rich in heart healthy fat instead of saturated fat. By brushing the glaze on before baking, I could reduce the amount of honey (sugar) that was used while still getting the honey dijon taste.

Healthy Sides

The sides components of a meal can be a great way of getting extra servings of veggies or grains but they can quickly turn unhealthy by slathering the dish with butter or mayo.

Instead of Mashed Potatoes or Fries that contain unhealthy saturared fat..

Roastie Potatoes!

4 -5 Medium Potatoes

~ Tbsp Olive Oil

Sprinkle of Montreal Steak Spice

Roast for about an hour until crispy.

The olive oil on these provides healthy fat.

Pasta Salad: This is a healthy alternative to mayo based pasta salads

1 box tri coloured pasta

1 red pepper, chopped

1 oz cubed mozzarella cheese

Roasted Red Pepper Salad dressing to taste ( 1/3 - 1/2 cup??)

Prepared pasta first and then rinse with cold water. Add remaining ingredients and mix well! Serve cold.

The mozzarella cheese adds much needed calcium, while the salad dressing contains healthy fats.

Veggie - Bean Burgers

Nothing says summer like burgers, but store bought ones are often high in unhealthy saturated fat. This is a healthy, easy, vegetarian (and vegan!) alternative.

1 onion diced

1 glove garlic, minced

1/2 tsp cumin

3/4 cup diced mushrooms

1 tsp parsley

15 ounce can pinto beans, drained, rinsed ( I used a can that contain a mix of beans instead)

3 green onions, diced

salt + pepper to taste

saute garlic and onion, until onion is soft. Add green onion, cumin and mushrooms and saute until mushrooms are cooked.

Mash beans with fork until well beaten. Add to mushroom mix and add parsley, salt and pepper. Mix well and shape into patties. Heat through in frying pan.

Beans are a great source of fiber and iron. Perfect for the vegetarian or vegan. This recipe also provides a sneaky source of vegetables.

Honey Oatmeal Cookies

Original

3/4 cup butter

1/2 cup sugar

1/2 cup liquid honey

1 egg

1 tsp vanilla

2 cups oats

1 1/4 cup flour

1 tsp baking soda

1/2 tsp salt

Modified

1/4 cup butter

1/2 cup brown sugar

1 egg

1/3 cup honey

1 tsp vanilla

1 cup flour

2 cups oats

1 tsp baking soda

1/2 tsp salt

1/4 cup raisins

I was nervous to reduce the butter this much because I didn't think it would work. But my family didn't really notice too much of a difference.

I also reduced the honey a bit and added raisins for more nutritional value. Raisins are a good source of fiber, iron and anti oxidants. They also contain boron which the body needs in small amounts to help in bone health. The anti oxidants found in raisins also help with eye and dental health.