3 Healthy Recipes to Try

Most people find it difficult to choose healthier food alternatives, especially when there are other options commonly available in supermarkets that are more flavorful and attractive. As you introduce new eating habits to your family, you learn that there is more to healthy food than steaming and boiling. Making sure that each member is on board in embracing this change is a key element especially for your kids, as they are the ones who would benefit the most out of eating healthier food. Substitute those thick slices of meat and rich dairy products, while making sure to still get your kids’ attention. Here are some of the quick recipes you can cook!

Tofu Burger

Ingredients

• 1 pound firm tofu
• 2 eggs
• 1/2 cup whole wheat bread crumbs  
• 1/2 cup raw cashew nuts
• 1 tablespoon Dijon mustard  
• 1 tablespoon soy sauce  
• 1 teaspoon ground cumin  
• 1/2 teaspoon cayenne  
• 1/2 teaspoon salt  
• 1 teaspoon pepper
• 2 tablespoon of ketchup
• Fresh Italian parsley

Preparation

1. Mix all the ingredients together until you could mold it into burger patties.
2. Pour 1 tablespoon of olive oil into the frying pan over medium-high heat. When hot, start frying the burger patties and cook until well-brown on both sides.
3. Transfer patties to a pan in a 200° oven. Add remaining oil to pan and cook remaining patties.
    

Pumpkin Ravioli

Ingredients

• 1 medium fresh pumpkin
• 1/3 cup grated Parmesan cheese
• 1/4 teaspoon salt  
• 1/8 teaspoon black pepper  
• 24 whole wheat wonton wrapper  
• 1 teaspoon salt  
• 1/2 cup chicken broth
• 1 1/2 tablespoons unsalted butter

Preparation

1. Put pumpkin in boiling water, wait until it gets soft, about 10 minutes.
2. Combine mashed pumpkin, 1/3 cup Parmesan, 1/4 teaspoon salt, and 1/8 teaspoon black pepper.
3. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal.
4. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes, and drain in a colander.
5. Place 1/2 cup broth and 1 1/2 tablespoons butter in pan; bring to a boil. Add ravioli, tossing to coat.
    

Mango Oatmeal Yogurt Parfait

Ingredients

• 1   medium mango, peeled, pitted and chopped  
• 2 teaspoons packed light brown sugar  
• 1/2 teaspoon cinnamon  
• 1/4 cup almond/soy/low-fat milk  
• 1/4 cup old-fashioned rolled oats  
• 3/4 cup plain low-fat Greek yogurt
• Pinch of salt

Preparation

1. In a small bowl, mix mango, brown sugar, and cinnamon.
2. Combine almond milk and 1/4 cup water in a small saucepan and bring to a boil over medium-high heat. Stir in oats and salt. Reduce heat to medium-low. Cook, stirring occasionally, until mixture has thickened and oats are tender, about 5 minutes. Remove from heat.
3. Spoon oatmeal into a bowl, top with peach mixture and spoon yogurt on top. Sprinkle with extra cinnamon, if desired.

By making the right food choices, practicing portion control, and exercising, you and your family will be well on your way to a healthier lifestyle.

Reference

• Unknown author. “Tofu Burger.” http://www.myrecipes.com/recipe/tofu-burgers-10000001010597/, unknown publishing date. Web. 17 February 2014.
• Unknown author. “Pumpkin Ravioli.” http://www.myrecipes.com/recipe/pumpkin-ravioli-10000001046792/, unknown publishing date. Web. 17 February 2014.
• Unknown author. “Peach Oatmeal Parfait.” http://www.myrecipes.com/recipe/peach-oatmeal-yogurt-parfait-00420000024213/, unknown publishing date. Web. 17 February 2014.

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