Recipes

Healthy Eating Hacks for Guys How to Make Good Food that Tastes Great

Food fuels your body and your brain. It has a dramatic impact on how you look, feel, and age. Who you are tomorrow, next month, or a year from now, is related to the foods you choose each day. It’s important to engage in healthy eating habits now for an active and hearty lifestyle for years to come.

Many of us grew up on fast food, processed foods, or family ‘comfort food’ meals. But, today, we know these fried foods and fatty cuts of meat and potatoes smothered with butter and gravy are not healthy for us. Vegetables, fruits, whole grains, nuts, and fish are best.

The core principles of healthy eating are similar to what our ancestors used, and many thrive today with this traditional style of eating, think the Mediterranean diet or Paleo like way of eating

Enjoying a healthful diet isn’t difficult, and it can be fun to try new recipes and experiment with varied spices and cuisines. It’s not a diet in the popular modern media sense, it’s a diet in the traditional sense, a lifelong way of eating.

Change slowly and give yourself time to adjust. You’re doing this for the long-term, not just a few weeks or months. Don’t worry about being perfect, just strive for 80 – 90% adherence. Your nutrition intake will balance out if your overall healthy eating pattern is good.

Food for Energy

A quality food program includes foods high in nutrient density while low in calorie density. Meaning the foods provide substantial amounts of nutrients with only the necessary amount of calories – large quantities of vital nutrients per 100 calories.

Those nutrients include:

  • Protein
  • Fat
  • Carbohydrates
  • Vitamins
  • Minerals
  • Water

Nutrient-dense foods include veggies, fruits, and chicken breasts, turkey breasts, and other lean protein. Foods low in nutrient density are items such as donuts, soft drinks, cookies, crackers, and ice cream.

Since you eat food, not just nutrients though, let’s look at some ways to help you incorporate healthy food in an enjoyable manner for a lifelong diet. These guidelines are intended for healthy people, so for those with medical conditions consult your doctor for additional guidance.

Healthy Eating

Make a great meal tonight using this flexible plan below. It incorporates good flavors so meals will taste great and be healthy for you too. Consider cooking meals in a slow cooker or one pot for timesaving and less mess as well.

Start With Choosing Protein, Carbs, and Healthy Fats
Select one ingredient from each of the four columns below:
Protein Vegetable Smart Carb Healthy Fat
Beans Broccoli Spaghetti Squash Extra Virgin Olive Oil
Eggs Red Cabbage Red Potatoes Walnut Oil
Chicken Breast Green Beans Sweet potatoes Sesame Oil
Steak Bok Choy Brown Rice Avocado Oil
Shrimp Spinach Quinoa Canola Oil
Red Lentils Kale Chickpeas Extra Virgin Coconut Oil
Greek Yogurt Eggplant Bulgur Butter
Scallops Carrots Plantain Raw Avocado
Salmon Brussels Sprouts Butternut Squash Chopped Almonds
Pork Tenderloin Bell Peppers Spelt Chopped Peanuts

Portion Your Ingredients

The guidelines for males are two palm-sized servings of protein, two fists sized servings of vegetables, 2 cupped hand sized servings of smart carbs, and two thumb-sized servings of healthy fats. For females use one-half of the male servings.

Adjust portions up or down according to how active you are, how frequently you eat, and your particular size and calorie needs.

Make additional servings for leftovers for lunch or dinner the next day.

Choose a Flavor Profile

Select a flavor profile and use at least three of the ingredients in your dish.

Italian French Mexican Japanese Thai
Oregano Tarragon Cilantro Miso Cilantro
Basil Thyme Cumin Sesame Seeds Mint
Fennel Rosemary Cocoa Seaweed Thai Basil
Capers Bay Leaf Jalapeno Pickled Radish Ginger
Anchovies Black Pepper Chipotle Ginger Lime
Olives Lemon Lime Yuzu Chiles
Orange Green Onion
Lemongrass
         
Moroccan Indian Caribbean Southwest Spanish
Cardamom Cumin Cinnamon Cumin Paprika
Saffron Fenugreek Allspice Coriander Parsley
Cinnamon Coriander Nutmeg Cilantro Bay Leaf
Anise Turmeric Cloves Mint Saffron
Cayenne Curry Powder Lime Chiles Olives
Cumin Ginger Scotch Bonnets Pepper Orange
Preserved Lemon Fresh Curry Leaf Pickled Mango Lime Guindilla Peppers

Cook, plate and serve.

Mix and match the ingredients above and let your imagination flow.

Try Thai 3 Ways:

·       Shrimp with coconut brown rice and bok choy

·       Chicken with eggplant, spelt, and peanuts

·       Steak with broccoli and spaghetti squash

Mexican 3 Ways:

·       Chicken with spinach and quinoa

·       Salmon with bell peppers and plantain

·       Beans with carrots, brown rice, and avocado

Try A Slow Cooker Pot Roast

Ingredients:

 4         lb boneless beef shoulder pot roast, trimmed of fat

4         dashes salt & pepper

2         tsp thyme, dried

2         cloves garlic, minced

64       baby carrots (about 21 oz)

2         lbs yellow potatoes, peeled & cut

Directions:

Place the pot roast in your slow cooker and sprinkle with salt, pepper, & thyme.

  1. Add carrots and potatoes around the roast.
  2. Cook on low for about 8 hours, or on high for about 5 hours. Serve & Enjoy!

Develop Your Healthy Eating Plan

Moving to a healthier eating plan may seem daunting so keep these things in mind:

  • Eat vegetables at all meals. In salads, side dishes, soups, and add veggies to your sandwich or wrap.
  • When craving something sweet, eat a serving of fruit to satisfy the craving.
  • When eating meat, it’s best to choose organic, grass-fed, and hormone-free, to maximize nutrients without harmful antibiotics, hormones, etc.
  • Stock healthy food choices that are ready to eat and go. Nuts, seeds, and fruit are great for ‘grab and go’ snacks.
  • Eating healthy food on at regular intervals will help you avoid unhealthy choices so never leave the house without food when you’ll be gone for more than 2 hours.

For busy mornings this is my favorite time saver meal hack, a super smoothie:

Pick a liquid, 4-8 ounces, less for thicker shake and more for thinner shakes

  • Water
  • Almond Milk (unsweetened)
  • Coconut Milk (unsweetened)
  • Cow’s milk
  • Soy milk (unsweetened)
  • Hemp milk (unsweetened)
  • Green iced tea (unsweetened)

Choose a protein powder; one scoop is usually sufficient

  • Whey protein
  • Casein protein
  • Rice protein
  • Hemp protein
  • Pea protein
  • Bone broth protein
  • Other protein/protein blend

Pick a vegetable, 1-2 handfuls of raw or roasted veggies:

  • Dark leafy greens like kale or spinach
  • Pumpkin
  • Sweet potato
  • Beets
  • Cucumber
  • Celery
  • Carrots
  • Or powdered green supplement

Pick a fruit, 1-2 handfuls of fresh or frozen fruit

  • Apples
  • Bananas
  • Blueberries
  • Raspberries
  • Cherries
  • Pineapple
  • Mango
  • Cantaloupe

Choose a healthy fat, 1-2 thumb-sized portions

  • Avocado
  • Almond butter or other nut butter
  • Walnuts
  • Flax, hemp, or chia seeds
  • Cashews
  • Almonds
  • Coconut Oil

Optional

  • Add greek yogurt for additional protein and smoother texture
  • Add oats for additional carbs
  • Sprinkle with cinnamon or chocolate shavings for extra zip
  • Add ice if using fresh, not frozen fruit

Blend all ingredients in a good blender and enjoy as an excellent meal replacement when you are short on time.

(c) Can Stock Photo / ikophotos

Baked Ziti Easy-to-make dinner for the family

 

Ingredients

  • 1 pound dry ziti pasta
  • 1 onion, chopped
  • 1 pound lean ground beef
  • 2 (26 ounce) jars spaghetti sauce
  • 6 ounces provolone cheese, sliced
  • 1 1/2 cups sour cream
  • 6 ounces mozzarella cheese, shredded

 

2 tablespoons grated Parmesan cheese

Directions

  1. Do NOT follow the instructions on the seasoning packet. It’s not that good (in my opinion).
  2. Pour 1 cup of rice into your rice cooker and fill with water to the appropriate mark (following the instructions for your rice cooker). Mix the seasoning packet into the rice and water. Close the lid and let it cook.
  3. Turn on you skillet to a medium-low heat (cast iron) or medium heat (non-cast iron). Drop a little oil or butter into the pan and let it heat up.
  4. While the pan is heating, turn to your cutting board and let’s do some chopping. Start with your garlic and mince it, then chop your onion, roughly chop your cilantro, if your cashews are already broken in pieces–great, if not, chop them; lastly cut your chicken into bite size pieces.
  5. Your pan is plenty hot and your rice should only have about 12 minutes left to cook, it’s time to start cooking. Add the garlic to the pan and stir. As it starts to brown, add the onion.
  6. Once the garlic and onion have started to brown and smell really nice, add in the cilantro, cashews, and the chicken.
  7. If you need a little more oil or butter, add it now (but you may be okay). Add the curry powder to the skillet and stir occasionally as it cooks.
  8. When the chicken has cooked for 7 or so minutes and is mostly done (no longer pink in the center) reduce your heat to low and simmer until the rice is done.
  9. When the rice is finished, scoop into a bowl and combine with the chicken mixture from the skillet, finally top with a little bit of yogurt; and enjoy.

Source:  bachelorcooking.us

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Easy Indian Chicken & Rice Prep Time: 7 min. Cook Time: 20 min.

This easy Indian chicken and rice dish (which is similar to Chicken Biryani) tends to be one of the more mild Indian dishes. For those that are cautious about curry or nervous about new spices, this is a great dish to to ease you into the full flavored meals of the East.

At it’s most basic, this is a chicken and rice dish, but it offers a pleasant change from most American chicken-and-rice meals. This recipe isn’t exactly true to what you’d eat if you were in New Delhi, but it’s easy to make and still incorporates some of the delicious flavors of it’s origin.

Typically, a dish like this has some fruit in it like raisins or something. I didn’t have plain yogurt (which you should use in a recipe like this), but I did have peach yogurt; and so I used that and was delighted to find that the fruit yogurt replaced the raisins (which I skipped). So, if all you have is fruit yogurt–use that. But if you don’t have any yogurt, it might be good to just by plain yogurt.

Rice is really important to this dish, so it’s important to get the right kind. Think of rice like bread. Not all breads are the same–and neither are rice. There’s short grain, long grain, jasmine, basmati, and a dozen or so other types of rice. Get the right kind. You wouldn’t serve a rueben sandwich on pumpkin bread, would you? It’s gotta be on rye. Same with this, you can’t make Indian dishes with short-grain rice. Get the basmati–you’ll appreciate it.

This recipe has some flexibility in it, if you want more meat, do it; if you like lots of rice, cut back. If you don’t like a lot of spices, only use a little curry. At the end of the day, you should be able to make the kind of food that you will enjoy; and this recipe is meant to be a guideline to help you get there. Experiment a little and see what turns out.

Ingredients

  • 1 cup of Basmati Rice
  • Indian Essentials Chicken Biryani Seasoning Packet
  • 2 cloves Garlic
  • 1/2 cup White Onion
  • 2 tablespoons Cilantro
  • 2 tablespoons Cashews (pieces)
  • 1-1.5 lbs of Chicken Thighs
  • 1-2 tablespoons Curry Powder
  • 2-3 tablespoons Yogurt
  • Salt
  • 1 tablespoon Butter or Oil

Directions

  1. Do NOT follow the instructions on the seasoning packet. It’s not that good (in my opinion).
  2. Pour 1 cup of rice into your rice cooker and fill with water to the appropriate mark (following the instructions for your rice cooker). Mix the seasoning packet into the rice and water. Close the lid and let it cook.
  3. Turn on you skillet to a medium-low heat (cast iron) or medium heat (non-cast iron). Drop a little oil or butter into the pan and let it heat up.
  4. While the pan is heating, turn to your cutting board and let’s do some chopping. Start with your garlic and mince it, then chop your onion, roughly chop your cilantro, if your cashews are already broken in pieces–great, if not, chop them; lastly cut your chicken into bite size pieces.
  5. Your pan is plenty hot and your rice should only have about 12 minutes left to cook, it’s time to start cooking. Add the garlic to the pan and stir. As it starts to brown, add the onion.
  6. Once the garlic and onion have started to brown and smell really nice, add in the cilantro, cashews, and the chicken.
  7. If you need a little more oil or butter, add it now (but you may be okay). Add the curry powder to the skillet and stir occasionally as it cooks.
  8. When the chicken has cooked for 7 or so minutes and is mostly done (no longer pink in the center) reduce your heat to low and simmer until the rice is done.
  9. When the rice is finished, scoop into a bowl and combine with the chicken mixture from the skillet, finally top with a little bit of yogurt; and enjoy.

Source:  bachelorcooking.us

Salmon Sliders Prep Time: 5 min. Cook Time: 12 min.

  • This dish is really more of an appetizer, but I’ve made a full meal out of it because it’s so good.
  • I recommend Tony’s Creole seasoning, but you can use just about any seasoning salt.
  • Salmon (like most fish) is done cooking when it flakes easily with a fork.

Ingredients

  • Salmon (1 fillet)
  • Tomato (1)
  • Basil Pesto Sauce (a few spoons full)
  • Bread (sourdough) (2 or 3 slices)
  • Butter
  • Seasonings (Creole or Cajun)

Directions

  1. Get a pan nice and hot on the stove–I’m thinking medium heat, and drop a bit of butter in the pan.
  2. Butter your slices of bread and put them on a cookie sheet in the oven on broil. Keep an eye on these because they’ll go from cold to charcoal real quick.
  3. Season the fish generously with some of your seasoning salt and place it in the pan to cook (flip it and check the other side after a minute or so)
  4. Pull the bread out and cut it into triangle slices. Slather on some pesto.
  5. Slice your tomato into really thin slices and put it on top of the pesto bread.
  6. When the Salmon is done, pull it out of the pan and cut it into bite sized pieces and put it atop the assembled sliders.
  7. Enjoy!

Source:  bachelorcooking.us

Beef Burger with Egg Prep Time: 15 min. Cook Time: 17 min.

Have you ever stacked a burger so high you couldn’t fit it in your mouth? Yeah, me too. Those are the best burgers. Every once in awhile you have the perfect selection of ingredients to create a memorable burger, the recipe that follows is one of those memorable burgers. If you don’t have everything in the ingredients, try to substitute, but don’t deviate far because this all beef burger is on point. And the runny egg on top? That’s the ice cream equivalent of a cherry. It adds color, texture, and taste. The trifecta.

Next time the weather is nice in your part of the world, light the grill up and treat yourself to your new favorite burger.

Ingredients

  • Fancy Brioche Buns (3)
  • 1 lb (Grass Fed) Ground Beef
  • Cheddar Cheese (3 slices)
  • Arugula greens (it’s like a lettuce)
  • Prosciutto (substitute bacon)
  • Eggs (3)
  • Pickles
  • Tomato (sliced into rings)
  • Favorite Spread*
  • Steak Seasoning (1 tablespoon)

Directions

  1. Light up the grill (or if the weather is bad, heat up your skillet).
  2. Mix steak seasonings (or salt & pepper) into your ground beef and form 3 patties from 1lb of meat; thus making 1/3 lb burgers. Set aside.
  3. Heat up a pan on the stove with a little oil/butter in it. Fry up your egg on medium-ish heat until the white is solid and the yolk is still runny. Watch this closely, it doesn’t take a lot to overcook the egg and you’ll lose that delicious runny yolk.
  4. Now that the egg is ready, and your grill is hot, cook your burger patty. I recommend medium-rare to medium (pink on the inside).
  5. While the burger cooks, slice your tomato and toast your buns.
  6. When the patties are almost finished add the cheese so it melts during the last minutes of cooking. Also, grill your prosciutto for a few minutes to give it some crisp.
  7. Assemble from bottom up like so: Bottom Bun, Arugula, Burger Patty, Cheese, Prosciutto, Egg, Pickle, Tomato, Top Bun.

 

Source:  bachelorcooking.us

Roasted Cauliflower Tacos Prep Time: 10 min. Cook Time: 20 min. Serves: 4-6.

Ingredients

Taco

  • 1 package Tortillas (corn of flour)
  • 1 head of Cauliflower (cut into flowerets)
  • 1 Jalapeño (sliced into thin rings)
  • 3 tbsp Olive Oil
  • Carne Asada Seasoning
  • Salt & Pepper

Toppings

  • Salsa
  • Lime
  • Onion
  • Cilantro
  • Hot Sauce
  • Red Cabbage

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Directions

  1. Wash the cauliflower and pat dry with a paper towel.
  2. Cut the cauliflower into flowerets (small pieces of cauliflower “tree-tops”)
  3. Slice the jalapeño into thin rings.
  4. Place the jalapeño and cauliflower on a baking sheet and drizzle with olive oil.
  5. Sprinkle with seasoning (including salt) to taste.
  6. Bake at 425º for 17-20 minutes (or until soft and tender)
  7. Warm up your tortillas on a cast iron skillet on the stove top.
  8. Fill the tacos with your cauliflower and top with whatever you have/want.

I raided my fridge to find what I had that could possibly go on top of a taco, the toppings I used aren’t the only things that are available. You could also use beans, avocado, tomato, pickled onion, etc. There are so many great taco toppings–so just use whatever you have.   Source:  bachelorcooking.us

Oven Baked French Toast with Apples and Cinnamon Syrup

Ingredients

French Toast

  • 4 eggs
  • 1 cup (250 mL) milk
  • 3 tbsp (45 mL) sugar
  • 1 tsp (5 mL) vanilla extract
  • 1/2 tsp (2 mL) cinnamon
  • 8 thick slices egg bread or French bread
  • 3 tbsp (45 mL) butter, melted

Apples and Cinnamon Syrup

  • 2 tbsp (30 mL) butter
  • 1/2 cup (125 mL) brown sugar
  • 1/3 cup (80 mL) water
  • 1/2 tsp (2 mL) cinnamon
  • 3 apples, peeled, cored and sliced

Directions

French Toast

  1. Preheat oven to 375°F (190 °C)
  2. In a large, flat dish, whisk eggs with milk, sugar, vanilla and cinnamon. Dip bread into egg mixture. Turn to coat bread well. Allow bread to soak up egg mixture. This may take 5 minutes.
  3. To cook, use one or two (depending on the size of the bread) baking sheets. Either line with aluminum foil and brush generously with melted butter or spray well with non-stick cooking spray. Arrange bread in a single layer on prepared pan(s).
  4. Bake in a preheated oven for 12 minutes. Turn bread over. Bake 10 to 15 minutes longer until browned and puffed.

Apples and cinnamon syrup

  1. Peel, core and slice apples.
  2. Add butter and brown sugar to deep skillet. Cook about 3 minutes until melted. Add water, cinnamon and apples. Cook just until tender, about 8 to 10 minutes.
  3. Serve French toast with apples and cinnamon syrup on top.

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