Healthy Cooking

Not a "house project" but a healthy blog post tonight :)

Healthy Cooking

Making a balanced, healthy meal is so important for you and your family. With your family’s schedule I know it can be hard to provide 3 healthy meals a day. But usually, you can at least get 1 out of 3!

Our time to eat a meal together is dinner. (5 out of 7 nights!) I usually get home before he does, so I like to begin making dinner before he gets home.

I try my best to eat completely organic. For some things I just make sure it is completely natural with no artificial colors, flavorings or preservatives. Buying strictly Organic can become expensive. Since we are on a budget, I stick to at least buying my fruits, vegetables and eggs all organic. Keep in mind that everything else I buy is free of artificial ingredients, they are just not organic.

Tonight I am sautéing veggies for dinner. (We don’t typically eat a lot of meat. The meats we usually would eat would be chicken or salmon.)

Sautéed Veggies with Potatoes

What you will need for the Sautéed Veggies:

1 Organic Zucchini (sliced)
1 Organic Yellow Squash (sliced)
1 Organic White Onion (chopped)
2 Organic Whole Carrots (sliced)
3 T Extra Virgin Olive Oil
3 T Filtered Water
1 tsp Garlic Powder or Minced Garlic
½ tsp Black Pepper

What you will need for the Sautéed Potatoes:

4 Organic Whole Potatoes (Peeled)
½ tsp Garlic Powder
2 T Extra Virgin Olive Oil
2 T Filtered Water

Potatoes: Using a peeler, peel your potatoes. Then slice them up and throw them in your second sauté pan. Cover with lid and every couple minutes use a spatula to move them around to keep from burning or becoming too crispy. Do this until they are soft and ready. When they are soft, sprinkle the garlic powder on the potatoes and cover with lid. Turn down the heat to warm until ready to serve.

Veggies: Using your large sauté pan, pour the olive oil and water into the pan. Swirl it around to coat the entire pan. Throw in your sliced carrots first on about medium heat. (Your carrots will take the longest to sauté) Once your carrots begin to soften, throw in the sliced zucchini, squash, onion and your spices. Sauté until the zucchini and squash become soft on the inside and still a little firm around the edges. You don’t want to overcook them because then you will end up with really soft, almost slimy textured veggies. Plus, you will cook out all the vitamins and nutrients!
Remove from pan and place your veggies either on top of your potatoes or beside.

Perfect dinner for two!

What am I getting from this meal?

I’m glad you asked!

·     Garlic and Onions-Rich in antioxidants. Promotes healing from colds and helps prevent from infections. 

Protects against cancers and tumor growth. Great help for asthma sufferers. Helps protect against cardiovascular disease, respiratory concerns, diabetes and a variety of cancers.

·     Garlic-lowers blood pressure and it decreases the risk of blood clots developing. (Blood clots are the reason for many strokes and heart attacks)
·     Onions-increase the good cholesterol especially when eaten raw. They also lower the bad cholesterol and help to dissolve blood clots.
·     Zucchini-A good source of dietary fiber, Vitamin C, Vitamin A and Folate. It also helps to lower cholesterol and is an effective anti-inflammatory. Heart attack and stroke prevention. Lowers blood pressure. High in Manganese that helps several different ways in physiological functions, also promotes healthy skin and proper healing in cuts and wounds.
·     Summer Squash-Summer squash is going to be less nutrient-dense then winter squash. This is due to the high water content. Summer squash is still good for a summer food because it protects against dehydration and has carotenes that help protect against the damaging effects of the sun. They also provide a decent amount of Vitamin C, Potassium and Carotenes. (Diets that are rich in Carotenes offer protection against cancer, heart disease and type 2 diabetes.
·     Potatoes-Great source of Vitamins B6 and C, fiber and pantothenic acid. Potatoes provide the highest amount of Potassium then any other vegetable and they also contain a decent amount of protein.  They are rich in complex carbohydrates that supply energy.

Why use Olive Oil instead of Butter?

Lets lay out the facts:

Butter-a concentrated source of milkfat (80%) with little water and non-fat milk solids. It is made from milk, cream or both.
7 grams of saturated fats
3 grams of healthy fats
31 mg cholesterol
82 mg of sodium

Olive Oil-High in monounsaturated fats and antioxidants. Studies show that Extra Virgin Olive Oil  helps in raising your good cholesterol levels and lowering your bad. Olive oil has other benefits too such as: healing ulcers and gastritis. Source of Vitamin E and phenols.
2 grams of saturated fats
12 grams of healthy fats
0 mg cholesterol 
0 mg sodium

Extra Virgin Olive Oil Beats Butter in the Healthy Factor :)

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