Quick and Healthy Recipes

A major component of healthy living is healthy eating. But  when you have work, school, soccer practice, concerts, and other activities planned creating quick healthy meals for your family to enjoy together can be difficult. This website (click here) will be helpful in finding some quick healthy meals ideas for a person on the go.

Here are some favorites:

Caesar Salad
Prep Time: 25 minutes
Ingredients:
• 3 cloves garlic, minced
• 3/4 cup mayonnaise
• 2-4 anchovy fillets, mashed
• 3 Tbsp. grated Parmesan cheese
• 1 tsp. Worcestershire sauce
• 1 tsp. Dijon mustard
• 1 Tbsp. lemon juice
• 3 cups garlic croutons
• 1 head romaine lettuce, torn into bite-size pieces
• 1/4 cup grated Parmesan cheese
Preparation:
Combine 3 cloves garlic, mayonnaise, anchovies, 2 Tbsp. Parmesan cheese, Worcestershire sauce, mustard, lemon juice, and pepper in small bowl. Refrigerate until ready to use.
Place lettuce in a large bowl. Toss with garlic croutons, half of the salad dressing, and 1/4 cup Parmesan cheese. Serve with remaining salad dressing. 6 servings

http://busycooks.about.com/od/greensidesalads/r/caesarsalad.htm

Chicken and Rice Bake

Prep Time: 20 minutes
Cook Time: 25 minutes
Ingredients:
• 2 Tbsp. olive oil
• 1 Tbsp. butter
• 1 onion, chopped
• 4 boneless, skinless chicken breasts
• 8 oz. pkg. sliced fresh mushrooms
• 1-1/2 cups water
• 6 oz. pkg. chicken long grain wild rice mix
• 10 oz. pkg. frozen chopped broccoli
• 1/2 cup sour cream
• 1/2 cup grated Parmesan cheese
Preparation:
In heavy nonstick skillet, heat olive oil and butter, and saute onion until translucent. Add chicken and cook over medium heat until browned on one side, about 4 minutes. Turn chicken and add mushrooms, and cook until chicken is browned on second side. Remove chicken from pan. Add water, rice, and seasoning packet to skillet with mushrooms. Place chicken around edge of skillet. Add broccoli to center.
Cook over medium heat until mixture boils. Then reduce heat to low, cover, and cook 10 minutes. Stir to mix broccoli with rice mixture. Add sour cream and heat another 1-2 minutes. Sprinkle with cheese, cover, let stand 2 minutes to melt cheese, and serve. 6 servings

http://busycooks.about.com/od/chickenrecipes/a/quickchicken.htm

Crisp Chocolate Caramel Bars
Cook Time: 10 minutes
Ingredients:
• 1-1/4 cups flour
• 1/2 cup powdered sugar
• 1/2 cup butter, chilled
• 14-oz. pkg. caramels, unwrapped
• 1/3 cup milk
• 1/4 cup butter
• 1 cup semisweet chocolate chips
• 1 cup milk chocolate chips
• 1/4 cup butter
• 1-3/4 cups crisp rice cereal
Preparation:
Preheat oven to 350 degrees. Combine flour and powdered sugar in large bowl and mix well. Cut in 1/2 cup chilled butter until particles are fine and butter is well distributed. Press into a 13x9" pan and bake at 350 degrees for 10-12 minutes until light golden brown.
In heavy skillet, melt caramels, milk, and 1/4 cup butter over low heat, stirring frequently until melted and smooth. Spread over baked crust.
In another saucepan, melt chocolate chips and 1/4 cup butter, stirring until smooth. Stir in cereal. Drop this mixture by spoonfuls over caramel and carefully spread to cover. Cool completely, then cut into squares. 48 bars

http://busycooks.about.com/od/barcookierecipes/r/chocolatecarame.htm

Four Steps to Make Your Family Fit
Source - NBC - Today Show

1.  Create a family plan

The first step to becoming a fit family centers around coming together as a family. By sitting down together and discuss everyone’s favorite foods and activities, a family plan can incorporates everyone’s ideas and begin implementing a plan that they whole family can take part in.

2.  Make health education a daily game

Kids aren't  interested in weight-loss or discussing caloric intake. Instead of discussing the food chart plan fun family activities, which will educate them about nutrition and fitness while still entertaining them.
 
3.  Engage kids in the kitchen

Studies show that eating a family dinner is associated with healthful dietary intake patterns, including more fruits and vegetables, less fried food and soda, less saturated and trans fat, lower glycemic load. But important to note is that kids are more likely to eat healthy foods when they’re involved in the kitchen.  

Some simple ways to start include: involving your kids in making grocery lists and shopping; having them prepare handmade menus; holding “theme” nights (for example, a Japanese night with pillows/table on the floor and dining on healthy Asian food); focusing on kid-friendly presentation such as dipping stations, taco building and carved veggies; and conducting taste tests.

4.  Get your family moving

Physical activity can boost self-esteem and family bonding. Kids, especially those struggling with weight, like to feel like they’re accepted as part of a team.

Try having colored jerseys available to build team spirit. A simple relay race or impromptu game of flag football with a neighboring family can help build collegiality. Jerseys are available at most sporting goods stores.

Of course, if your kids really are glued to the TV, there are some good options there, too. The Nintendo Wii “Sports” and “Boogie” ($389.96) video game encourages kids to get moving while playing one of five sports games. Disney’s “High School Musical” Dance Mat ($29.99) video gets players dancing, and Fisher-Price’s “Smart Cycle” ($99.99) is a great bike/video game that gets little kids moving. Both are part of Toys “R” Us's new “Get Up! Get Active!” campaign.