Health Habits » Recipe

Get Fit and Save Money

DR — Thu, 24 Sep 2009 14:48:56 +0000

The “experts” say that low income families have higher levels of obesity because “healthy” food is too expensive.

I say….B.S.

You can eat healthy on a small budget.

This free ebook from Kerry Taylor shows you how to eat healthy and save money.
This post from Mark’s Daily Apple shows you how to eat a paleo-style diet on the cheap.
The Eat Well guide helps you find healthy and affordable foods in your neighborhood (Thanks to the Healthy Irishman for putting me onto this resource)
Fitness magazine has a ton of money-saving, healthy dinner recipes - Buddha Stir-Fry $3.04

McDonalds does not - Big Mac combo $5.29

Natalie from Nutrition by Natalie shows you how to eat healthy foods on a budget

[youtube=http://www.youtube.com/watch?v=zpqAjtiwmiQ]

Kathy’s Healthy Food on a Budget blog is another fine resource
Jimmy Moore shows you how to eat low carb on a budget (sorry about the singing)

[youtube=http://www.youtube.com/watch?v=PROSy8oqJWE]

And what about the government’s involvement in the cost of healthy food?

Billions of your tax dollars being spent on farm subsidies, and with less than 1% goes to America’s fruit & vegetable farmers…is it any wonder that a salad costs more than a Big Mac?

But, there is hope.

image: Ozier Muhammad/The New York Times

New York City is planning to “offer zoning and tax incentives to spur the development of full-service grocery stores that devote a certain amount of space to fresh produce, meats, dairy and other perishables”.

The plan — which has broad support among food policy experts, supermarket executives and City Council members, whose approval is needed — would permit developers to construct larger buildings than existing zoning would ordinarily allow, and give tax abatements and exemptions for approved stores in large swaths of northern Manhattan, central Brooklyn and the South Bronx, as well as downtown Jamaica in Queens….read more

So, there you go…no more excuses.

You can eat healthy while on a budget.
And if you want to save even more money, tell the senior levels of government how you would like to see your tax dollars spent (or not spent) on farm subsidies.
And then tell your municipal governments to create bylaws like NYC.

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CHICKEN TARRAGON BURGERS

thehealthyirishman — Fri, 26 Jun 2009 15:56:09 +0000

On my recent travels I had a great time exploring and enjoying all the delicious French food. If you saw Top Chef Master’s on Wednesday night last you got a taste of how serious French chefs are. Their training is like the military; structured, no-nonsense, all about technique, full of pride. A lot of my meals in France contained tarragon, a classic French cooking favorite. No stranger to Irish cuisine, it’s taste is similar to anise and licorice and is often combined with fresh parsley, chives, tarragon and chervil, otherwise known as fines herbes. Besides its unique taste, tarragon has a long history of health benefits, such as treating stomach cramps as a digestive aid while promoting a healthy appetite. Gotta love it when your food does double duty.

I was inspired by the tastes of France to liven up an American staple, the burger. These are made with ground chicken, an excellent low-fat alternative to high-fat mince. Having a barbecue this 4th of July? Try them as sliders. Don’t stop there–continue the Mediterranean journey with a mixed green & fennel salad. Can you tell I’m ready to go back?

BURGER RECIPE:
Serves 4
4 x 4-6 oz burgers (approx 1-1½ lb) ground chicken
¾ cup red onion – small dice
1 large garlic clove – minced
2 tbsp fresh tarragon – chopped
½ lemon – zested
2 tsp wholegrain mustard
2 tbsp olive oil
½ tsp salt
¼ tsp pepper
low-fat cheese (optional)

DIRECTIONS:
In preheated (medium low heat) sauté pan, sauté red onion in 2 tbsp olive oil for 1 minute, stirring. Add minced garlic and cook for another minute. Remove from heat and let cool.

Once cooled add onions to chicken along with chopped tarragon, lemon zest, mustard and S&P.
With clean hands, mix well. Roll burgers into 4-6 oz sized burgers.

This can be done ahead of time and refrigerated.
Remove burgers from fridge 30 minutes before cooking to let them return to room temp.

Preheat a large griddle and cook each burger for 3-4 minutes each side until cooked through. Of course you can fire up your grill for these as well. Serve with low-fat cheese on top and you’re off to the races.

NOTE:
This is also a great party idea or if you’ve got a group of friends coming over.
Simply sear the burgers for 1 minute each side and then finish in 425F/220C oven for 4 minutes until cooked through. By doing the burgers this way you can feed more people at one time and keep them sweet!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

THEHEALTHYIRISHMAN.COM

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

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Turkey Scallopine with Wild Mushrooms and Rosemary

thehealthyirishman — Fri, 29 May 2009 11:40:32 +0000

Turkey is low in fat and high in protein, though if made into a traditional scallopine dish with butter and flour, the ‘low in fat’ goes out the window. But I had a request to make it so I used my noggin and made a healthier version. By replacing butter with heart-healthy olive oil I’ve cut calories as well as replaced bad fats for good fats. Turkey is also a great inexpensive source of iron, zinc, phosphorus, potassium and B vitamins.
I decided to use gluten-free bread crumbs instead of white flour. I’ve made several meals using these and find them to work brilliantly. You can find them at Whole Foods Market or check your local health food store.

Serves 4

RECIPE:
4 x 4-6 oz turkey slices (1/4-inch sliced turkey breast)
2 cups Ener-G bread crumbs (gluten, egg, dairy-free)
2 egg whites – beaten (for coating turkey with bread crumbs)

12 oz wild mushrooms
1 cup fresh garden peas
1 garlic clove – minced
1/4 cup low-sodium chicken broth
1 tbsp fresh rosemary – chopped
1/4 cup olive oil

DIRECTIONS:
Preheat oven to 4ooF.
Begin by setting up a mini production line to coat the turkey. In the following order place the turkey, egg whites, bread crumbs and a foiled oven tray. With clean hands dip the turkey in the egg followed by the bread crumbs and coat generously. Lay on foiled oven tray until needed.

Preheat large skillet on medium high heat for 4 minutes. Once hot add 2 tbsp olive oil and saute the breaded turkey in batches for 3-4 minutes each side until golden and crispy. Wipe out pan after each use with a paper towel and add more olive oil.

Once all the turkey have been colored, pop in oven for 6-7 minutes to finish cooking.

Wipe out pan again and add additional 2 tbsp olive oil. Add mushrooms and saute for 2 minutes on medium heat. Add garlic and continue sauteing for another 4-5 minutes until mushrooms are cooked through.
Finish by adding peas and chopped rosemary to mushrooms along with 1/4 cup chicken broth. When peas are cooked, serve with turkey scallopine along with roasted mini potatoes.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

THEHEALTHYIRISHMAN.COM

SUBSCRIBE to the NEW Healthy Irishman Newsletter!

Fueling your body with healthy food. Fueling your mind with the wealth of health.

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Ryan Seacrest and Jamie Oliver take on America's Obesity Epidemic

DR — Tue, 12 May 2009 18:05:48 +0000

Attention overweight Americans….

Celebrity chef Jamie Oliver and Ryan Seacrest have teamed up to take on America’s obesity epidemic.

In their new reality tv series, chef Jamie Oliver will travel to America’s fattest cities and “find ways to use nearby resources to improve local eating habits”.

It’s kind of like the Biggest Loser, but with more cooking and less sweating.

According to the Hollywood Reporter,the series is loosely inspired on Oliver’s acclaimed school lunch project in the U.K., where the chef set about to improve kids’ nutrition. His effort to improve one school’s offerings, documented in the 2005 series “Jamie’s School Dinners,” shamed educators into passing new measures to ban certain junk foods.

Seacrest said he talked about school lunches during a segment on his KISS FM morning radio show and was struck by the amount of listener response. Then he heard Oliver was looking to bring his public service campaign stateside. The resulting ABC show will not only tackle a city’s schools, but workplaces and other avenues for change.

“I couldn’t do what I do in terms of my schedule if I didn’t eat right and exercise right,” Seacrest said. “As a kid I was chubby, and I’m a firm believer that the fuel we put into our body results in a healthy lifestyle. Jamie’s going to come over here, roll up his sleeves and use the resources of each town to help condition living habits to make it a better and healthier place.”

At this time, ABC has committed to 6 episodes of the Seacrest produced show.

The target city has yet to be chosen. Perhaps they will chose from one of the cities ranked by Men’s Fitness as the 10 Fattest Cities in America.

Miami, FL
Oklahoma City, OK
San Antoni, TX
Las Vegas, NV
New York, NY
Houston, TX
El Paso, TX
Jacksonville, FL
Charlotte, NC
Louisville-Jefferson, KY

But, then again, I’m sure that there are lots of cities all across America that could use a Seacrest/Oliver weight loss makeover. And seeing as this show is still in the pre-pre-production stage, perhaps an organized email campaign could bring Jamie Oliver and his low-fat skillet to your town.

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Pesto Roasted Chicken with Yam Mash

thehealthyirishman — Fri, 03 Apr 2009 12:27:11 +0000

It’s about that time to start thinking about Easter. I know this isn’t the typical Easter menu, but then again I’m not your typical Irishman. Back home we celebrate Easter with Spring Lamb on the menu and over in the States the protein of choice is ham. I’ll admit, I’m quite partial to roasting chicken not only because it’s a great low-fat protein, but also because there are so many great ways to prepare roast chicken and if you do it right, the birds are nice n’ juicy and full of flavor. Experimenting with using different flavors for roasting chicken is easy. I wanted to make something vibrant in honor of Spring so I made a simple pesto which gave the bird nice coloring which looked brilliant paired with the yam mash. You already know how good for you sweet potatoes and yams are so now all you need to complete your Easter dinner is some vegetables and you’re good to go!

RECIPE:

2 x 4-5 lb chickens
1 lemon – cut in quarters

PESTO:
2 cups packed basil leaves
1/2 cup baby spinach
1/4 cup pine nuts, toasted
1 garlic clove
1/2 cup olive oil
2 tablespoons freshly grated Parmesan (low-fat preferred)
2 tablespoons extra-virgin olive oil
1/4 tsp salt
1/4 tsp pepper

Pesto Directions
Blend the basil, spinach, pine nuts and garlic in a food processor until finely chopped. With the machine running, gradually add 1/2 cup of olive oil, processing until well blended. Transfer the pesto to a medium bowl. Stir in the Parmesan and season with S&P to taste.

DIRECTIONS:
Preheat oven to 400F.

Rinse the birds in cold water and pat dry with kitchen towels, inside and out. Season cavity of bird with S&P. Place birds on foiled roasting tray. Divide the pesto in half and rub equal amount of pesto in each, both inside and out. Season outside of each bird with 1/4 tsp S&P. Place 1/2 fresh lemon in each chicken cavity.
Pop in oven for approx 1 hour or until internal temp is 165F. Check between thigh and breast. If the juices run clear, you’re cooked.

Let the cooked chickens rest for 10 minutes before carving to let the juices redistribute within the meat.

Serve with some mashed yams and you’ve got a nutritionally balanced meal.

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Zucchini Wrapped Wild Halibut

thehealthyirishman — Fri, 06 Feb 2009 17:45:26 +0000

This is one for all you healthy romantics who want to make a big impression. Though this recipe isn’t difficult you may need to put on your patience cap. Believe me, it looks harder than it really is, but the ‘wow’ factor will definitely earn you brownie points.

Serves 4

RECIPE:
4 x 6oz portions wild halibut
2-3 large zucchini – thinly sliced lengthwise 1/8″ thick
1/2 lemon – zested
S&P
olive oil

DIRECTIONS:
Begin by washing and drying the zucchini. Top and tail them and very carefully slice them lengthwise either with a sharp knife or, as I have, a Chinese mandoline. You can pick one up in an Asian market or a kitchen/home supply store. It’ll make this task a lot easier. Once all the zucchini are sliced, set aside.

Lay the fish on a cutting board and season with S&P and sprinkle of lemon zest. Rub the seasonings into the fish very gently.
To assemble halibut:

On a clean surface lay 4-5 zucchini slices, slightly over lapping and parallel with each other. Place seasoned halibut on one end perpendicular, across the zucchini. The idea here is to wrap the fish in the zucchini. Fold one end of the zucchini under the fish and roll the halibut over thus keeping the halibut neatly wrapped so that the ends of the zucchini overlap each other making that side the bottom.

Preheat large non-stick pan on medium high heat for 2-3 minutes. Add 1 tbsp olive oil. Holding the halibut securely, lay the bottom of the fish in the pan first. The objective here is to seal the bottom thus fastening the zucchini around the halibut. Sear for 2 minutes or until golden brown. Gently flip fish over on all sides until nicely browned. Remove to foiled oven tray.

Preheat oven to 420F.
To finish, pop fish in oven for 4-5 minutes to cook through.

This can be done slightly ahead of time and refrigerated until your significant other arrives, just be sure to remove the fish from the fridge 1 hour head of cooking so it comes up to room temperature.

Serving suggestion:
Saute French Beans and for a little added spice, try some wasabi mash potatoes. Make mash as usual and add enough wasabi paste to your own personal taste. Don’t go nuts with it as you’re having a romantic evening, use with caution.
Now that you’ve made the big splash, why stop there? Go for the gold with some Chocolate dipped strawberries.

Let me know how you get on with this recipe. And if you have any requests or questions, please leave a comment! To see more of my recipes and learn about me and my healthy food philosophies head over to thehealthyirishman.com.

The Healthy Irishman Fueling your body with healthy food. Fueling your mind with the wealth of health.

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Super Bowl Buffet – The Healthy Way

thehealthyirishman — Fri, 30 Jan 2009 13:48:16 +0000

I know what you’re saying…Is it possible to eat healthy on Super Bowl Sunday? Did you know that:

Nearly one in eight or 13% of Americans order takeout/delivery food from a restaurant for a Super Bowl gathering.
Most popular choices of takeout/delivery items on Super Bowl Sunday are pizza at 58 percent, chicken wings at 50 percent and subs or sandwiches at 20 percent.
Approximately one in 20 (4 percent) Americans watch the big game at a restaurant or a bar, over 9 million Americans.
On Super Bowl Sunday, Americans will eat an estimated 20 million pounds of potato and tortilla chips and eight million pounds of avocados.
Sales for antacid increase by 20% on Super Bowl weekend.

After all these stats and being the Healthy guy that I am, I just had to throw out ideas that wouldn’t bust your gut.

After all, the beer consumption alone will do that!

So here’s some healthy Super Bowl ideas perfect for a hungry (wo)man’s buffet:

BAKED PITA CHIPS WITH HUMMUS & GUACAMOLE:
Recipe: Serves 6. Adjust accordingly.
1 packet whole wheat pita bread
olive oil
1/4 tsp salt
1 tsp cumin
Preheat oven to 400 F.
Begin by cutting each pita bread in half and then into 12’s. Toss in a large mixing bowl with 1 tbsp olive oil and 1 tsp cumin. Place on oven tray in single layer and bake for 10 minutes approx. or until crispy but not burned. Remove from oven and set aside. (Yes, it’s that easy!)

Hummus (Smashed Chickpeas)
1 15oz can chickpeas (garbanzo beans)
2-3 tbsp olive oil, divided
1 lemon – zested & juiced
1/8 tsp chili powder
2-3 tbsp cold water, divided
S&P to taste
Hummus is traditionally made with tahini but in my version I omit it as I prefer the simple taste of the chick peas and lemon. Tahini also has a high fat, high calorie content so in order to cut calories I do without it.

Drain the chickpeas and put in food processor. As they’re pureeing gradually add cold water & olive oil, alternating 1 tbsp at a time to blend. You want a smooth but not a runny consistency. Remove to a mixing bowl. Add 1/2 of the lemon juice, all the lemon zest, 1/4 tsp salt, 1/4 tsp pepper and chili powder. Taste and add more lemon juice if preferred. I like my hummus zesty so tweak it to your taste.

A couple of other ideas for you are:

LAVASH PIZZA. This is a great healthy alternative to your regular thick crust pizza we all know. I’ve used both white and wheat lavash (fancy word for flatbread) so check your local grocery or specialty store. In the version above I made a roasted red pepper and tomato sauce and used part-skim mozzarella & fresh basil. If you want this recipe leave a comment here or on my site.
I’ve also made this with fresh basil pesto and blistered cherry tomatoes, click here for recipe. Both versions are damn tasty and perfect for adult or even kid gatherings.

APPLE JICAMA SLAW. What exactly is Jicama? This is a light refreshing slaw that’s the complete opposite of a regular coleslaw that’s mayo based. The sweetness of the apple and the crunchiness of the jicama work brilliantly together and you can snack on this all day if you wanted.

So to answer my own question, yes it is so no excuses here people. I’ve got more football food up my sleeve at thehealthyirishman.com.
One step ahead of me? Let me know what healthy Super Bowl dish you’re planning.

The Healthy Irishman Fueling your body with healthy food. Fueling your mind with the wealth of health.

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Grilled Lamb Chops with Ratatouille

thehealthyirishman — Fri, 02 Jan 2009 12:42:02 +0000

Welcome to 2009. You know what that means–gorging time is O.V.E.R. It’s time to get your inner chef back in the kitchen. This is one of my favorites as lamb, in Ireland is nearly as abundant as potatoes. Funny I didn’t think to put the two together…
Compared to other meats, lamb contains very little marbling (internal fat throughout the meat), which is easily trimmed. That means fewer calories – only 176 or less in an average 3 oz. serving, or 7% of the average daily calorie intake recommended for a 23-50 year old male. Lamb is chock full of lean protein and is nutrient rich – high in B vitamins, niacin, zinc and iron. Another plus is that it’s versatile and these lamb chops are muy easy!

Serves 4 peeps
RECIPE:
12 lamb chops, approx. 3/4″ thick
S&P

DIRECTIONS:
If storing lamb in the fridge, remove and allow the chops to come to room temperature; it will take about 20 minutes. This will ensure that the meat will cook evenly. Preheat a grill pan on medium-high heat. Season lamb chops with S&P on both sides. I like to use Olive Oil spray on my grill pan before searing. Sear lamb on grill for about 3 minutes on each side for medium rare, depending on how thick they are. Once cooked, let them rest for another 2 minutes off the heat. This enables the juices to be redistributed within the meat.

TIP: If you want to get the criss-cross effect, which I prefer, read on.
Begin searing by placing the chop with the bone facing left on the diagonal for 1 1/2 minutes, then alternate direction so the bone is now facing the right corner for another 1 1/2 min. Flip and repeat on the other side.

TIP: Most supermarkets sell prepackaged lamb chops as opposed to buying a rack of lamb and cutting the chops yourself.

RATATOUILLE RECIPE:
1 medium zucchini – diced
1 medium yellow squash – diced
1 Japanese eggplant – diced
1/2 red onion – fine dice
1 clove garlic – minced
1 x 28 oz can chopped tomatoes
1 cup vegetable broth
1 tbsp. fresh thyme – chopped
1 tbsp. fresh oregano – chopped

DIRECTIONS:
Preheat large saute pan on medium heat for 2 minutes. Add 2 tbsp. olive oil and saute onion and garlic for 2 minutes, softening but not browning. Add the rest of the diced veg and continue to cook for additional 4-5 minutes until they begin to soften. Add tin tomatoes, broth, herbs and stir, combining everything together. Bring to a boil on high heat and once boiling reduce heat to a simmer. Continue cooking for 20 minutes approx or until all the ingredients are soft. Taste and season with S&P.

TIP: The ratatouille can be made ahead of time and reheated when needed. Sometimes I even use this as a pasta sauce or as a side for fish or chicken. It’s a great versatile recipe to keep in your vault.

Cheers to cooking healthy in ‘09.

To see more of my recipes and learn about me and my healthy food philosophies head over to thehealthyirishman.com

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Mediterranean Veg Soup with Turkey Meatballs

thehealthyirishman — Fri, 26 Dec 2008 13:25:12 +0000

Ah yes, it’s the day after Christmas–are your pants feeling a bit snug? Perhaps you were snowed in–did you find yourself knee deep in a tray of gingerbread men while trying to keep warm with hot toddies? Well then it was a happy Christmas after all! But now it’s time to regroup and get back to health. Nothing warms you more than a hearty soup and this is just the ticket. Healthy to boot, this soup is loaded with fresh veggies and even your left over turkey from Christmas dinner.

RECIPE:
1 cup zucchini – small dice
1 cup yellow squash – small dice
1/2 cup red onion – small dice
1 cup carrot – peeled and small dice
6 oz shitake mushrooms (any type will do really) – sliced
2 tbsp. olive oil
2 cloves garlic – minced
2 x 15 oz cans tomato sauce (not ketchup)
2 quarts chicken / veg broth
2 tbsp. fresh basil – fine chop
1/2 lb. ground turkey breast (rolled into bite size meatballs)

DIRECTIONS:
In a preheated soup pot add olive oil for 20 seconds and follow by adding zucchini, squash, onion and carrot on medium heat. Cover and cook, stirring occasionally for 3-4 minutes. Add minced garlic and mushrooms and continue cooking for two minutes or until veg are softened. Add in tomato sauce and broth, stir. Bring to a boil and reduce heat to a simmer. Cook over moderate heat for 20 minutes.
After 20 minutes add in the raw meatballs and give it a good stir. Don’t worry about putting them raw, they’ll poach in the broth and absorb the flavors.
To finish, add in the chopped fresh basil and season with S&P to taste.

To see more of my recipes and learn about me and my healthy food philosophies head over to thehealthyirishman.com

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Herb Crusted Beef Filet

thehealthyirishman — Fri, 19 Dec 2008 13:06:19 +0000

In my last post I told you that Pork has some great lean cuts but did you know that Beef also has a lot of lean protein? Now 29 cuts of beef meet government guidelines for being “lean”. So how does it stack up against skinless chicken breast in terms of fat content? When comparing 3-oz cooked servings, all 29 cuts of beef have on average, only 1.2 grams more saturated fat than a skinless chicken breast. Beef is also a great source of vitamin B12, B6, zinc and iron.

So with that said, here’s a simple and delicious recipe using the lean & mean Filet Mignon.

RECIPE:

5 lb beef filet – trimmed if needed
1 tbsp olive oil
1 tsp salt
1/2 tsp cracked black pepper

CRUST RECIPE:

2 tbsp dijon mustard
2 tbsp fresh thyme – chopped
2 tbsp fresh rosemary – chopped
1/2 tbsp cracked black pepper

DIRECTIONS:

Preheat grill pan (you can use a saute pan as well) on high heat for 2-3 mins. While that’s getting hot, season beef filet with S&P. Drizzle olive oil into your hot pan and sear filet for 2-3 minutes on each side. You’re aiming for a nice golden brown color. Set aside on sheet pan to cool. Next, grab a small mixing bowl and mix together the thyme, rosemary and cracked black pepper and sprinkle onto a cutting board in an even layer. Once beef has cooled smear Dijon mustard on all sides and then roll the beef in the chopped herbs, making sure all sides are coated.
TIP: This can be done up to 12 hours ahead. Just cover and refrigerate until needed.

Pre-heat oven to 400F.
When ready to serve pop beef in the oven for 25 mins approx or until internal temp. 120 C. This will be medium rare. Let beef rest for additional 10 minutes which will ensure all the juices are re-distributed within the meat. As you can see in my photo at the top I roasted the filet on top of some baby carrots and shallots. I also made some pureed turnip. I grew up eating turnip in Ireland but people are not into it too much over here. I figured I’d introduce it to some of you.
I used a yellow turnip, also known as a Rutabaga, which is what I’m used to. However, over here the main turnip du jour is white. Both types can be cooked the same way and both types are excellent sources of vitamin C.

TURNIP RECIPE:

1 1/2 lb. turnip (yellow or white) – peeled & rough chopped
1/4 cup broth (chicken / veg)
1 tbsp. olive oil
S&P to taste

DIRECTIONS:
Place prepped turnip in pot of salted water and bring to a boil on high heat, covered. Once boiling reduce heat to medium and continue cooking for 20 mins. approx or until turnip is fork tender and mashable (a word, not sure but you catch my drift). When ready drain in a colander in the sink and return to same pot. Add broth, olive oil and season with S&P to taste. As simple as that. Turnip for me has a very rustic earthy flavor which I love and I think it goes great with steak.
Do yourself a favor this weekend and try this for some friends. I guarantee you’ll come up trumps.

To see more of my recipes and learn about me and my healthy food philosophies head over to www.thehealthyirishman.com.

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Health Habits » Recipe

Get Fit and Save Money

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