Healthy Diet Advice and Recipes
My name is Chef Ashbell and I have created 10 low fat, high fruit and vegetable dishes to encourage you to eat the kind of healthy diet that can help prevent colon cancer. These recipes are easy to prepare and the results are delicious. Please try at least a few of them.
According to The American Cancer Society, scientific evidence suggests that up to one third of all cancer deaths are related to nutrition and could be prevented. They also note that African Americans have higher colorectal cancer incidence and mortality rates than men and women of other racial and ethnic groups. That is a matter of great concern to me.
I want to encourage everyone to please get screened regularly. If more people used a test for hidden blood in the stool every year, more than 33,000 deaths could be prevented annually. You can order EZ Detect ™ through this site. Please do so today.
I know colorectal cancer can be embarrassing to talk about, even to a doctor. But not talking about it and not getting screened for colorectal cancer could cause you to literally be embarrassed to death.
Wishing you good health,
Chef Ashbell's Special Low Fat, High Fruit and Veggie Recipes for Healthy Eating
Here is a sweet potato dish with a twist. The best thing about it is it has no fat at all! Apples can be substituted to great effect for this dish. Cut the maple syrup in half if you want a less sweet taste.
- 3 Medium Sweet Potatoes, well washed
- 3. Granny Smith Apples
- 1/2 cup Maple Syrup
- 1/2 tsp. Cinnamon
- 1/4 tsp. Nutmeg
1. Roast sweet potatoes in a 425 degree oven for 1 hour or until the skin begins to split and they are soft to the touch.
2. Allow them to cool slightly for a few minutes so you can remove the skin. In a large bowl, whip or mash the potatoes with the maple syrup and spices until smooth. Serve hot.
This dish is obvious for your holiday table but it is also a wonderful addition to any meal. You can vary the spices depending on your tastes including ground ginger, mace, pumpkin pie spice etc. If you don't like maple syrup you can also make this dish with orange juice or apple cider.
These potatoes can be made ahead, and are easily reheated in the oven or microwave.
- 1 lbs. Asparagus - woody ends broken off and cut into 2" pieces
- 4 large Artichokes or 2 boxes frozen Artichoke hearts
- 1/2 lbs Portobello or Shitake mushrooms - cut into large matchsticks
- 1 clove Garlic - minced or pressed
- 1 large Shallot - minced
- Juice of 1/2 Lemon
- 1teaspoon olive or canola oil, or two sprays from a spray oilcan
- Oregano, Basil, and black pepper to taste
1. Steam or parboil asparagus and artichokes until fork tender. Rinse asparagus in cold water and set aside. Cool Artichokes and remove all outer leaves (a treat for you) and choke. Cut artichoke hearts into matchsticks and set aside. If using frozen artichoke hearts cook according to directions, cool and cut into quarters.
2. Sauté garlic, shallot and mushroom in non-stick pan sprayed with cooking spray. When mushroom begins to get tender add artichoke and asparagus. Add herbs and remove from heat and add margarine, lemon and pepper. Mix until well coated and serve.
This healthy and delicious squash can be made either in the microwave or in a pot on the stove. It is a wonderful side dish and can even be served as a vegetarian main course.
- 1 Spaghetti Squash - cut in half, pierced with a fork with the insides scooped out
- 1 tblsp. Olive Oil or low fat butter spray (optional)
- 1/2 cup Tomato Sauce (optional)
- 1 tablespoon Parmesan Cheese
- Dash of garlic powder
- Salt and Pepper to taste
1. For the microwave, place squash in microwave safe dish with 1/4-cup water, cover with plastic wrap and cook 7-8 minutes on high. for the stove top, place squash cut side down with 2" of water, cover and boil for 20 minutes.
2. Let cool a few minutes then scoop out insides with fork so it shreds like Spaghetti. Combine with olive oil, tomato sauce and seasonings. Either return to microwave and heat 2-3 minutes or bake in 350 degree oven for 12-15 minutes until hot. Serve immediately. arlic, shallot and mushroom in non-stick pan sprayed with cooking spray. When mushroom begins to get tender add artichoke and asparagus. Add herbs and remove from heat and add margarine, lemon and pepper. Mix until well coated and serve.
This squash can be dressed so many ways. You can add grated zucchini or carrot and bake it like ziti in a casserole or just add a little butter spray and enjoy its natural flavor. It is a very versatile squash as it mild in taste and takes on other flavors very well.
Here is a healthy salad dressing that can be used on a number of fruits and vegetables. It is also good on grilled chicken and fish. This dressing is very good on fresh spinach or other salad greens, with turkey bacon and egg whites crumbled on top. Steamed broccoli is delicious with this dressing.
- 1 pint of vanilla no fat yogurt
- ½ teaspoon of garlic powder or fresh chopped garlic
- ½ teaspoon dry thyme
- ½ teaspoon chili powder
- ½ teaspoon mustard seeds, or dry mustard powder
- 1 teaspoon finely chopped fresh parsley
- Salt and Black Pepper to taste
1. In a bowl combine all the ingredients and mix well. Let rest for about 1 hour before serving to allow the spices to come together. Store any excess dressing in a plastic or glass container with a tight lid.
- 1 large Red Sweet Pepper
- 1 head of garlic
- 1 10 oz package of low or no fat cream cheese, softened
- 1 chopped Jalapeno pepper (optional)
- Salt and white pepper to taste
1. Preheat oven to 325. Place pepper and garlic in a shallow baking dish. Roast uncovered for 30 to 35 minutes. Remove and allow to cool.
2. Peel the thin skin from the pepper, seed and core it, and mince finely with a knife. Push roasted garlic out of the husk. You can also puree both the pepper and the garlic if you like.
3. Mix all in a bowl and chill. Spread on high fiber toast or raw veggies for a treat.
- 2 cups of cooked turkey meat
- 3 cups of chicken stock or water
- 1 tablespoon chili powder
- 2 tablespoons unsweetened powdered chocolate
- 1 med. Onion, finely chopped
- 1 clove of garlic, minced
- 1 16 oz can pinto beans, drained
- 2 tablespoons of oil (optional)
- Salt and black pepper to taste
1. In a saucepan or skillet heat oil and sauté onion and garlic until wilted but not brown. Add chili powder and chocolate. Simmer for 1 minute or so.
2. Add beans, stock, and leftover turkey. Season to taste. Simmer over low heat for 15 minutes and serve with rice, tortillas, or just plain with a dollop of low fat sour cream.
- 2 Bunches of Broccoli
- 1 Medium Cauliflower
- 1 Sweet Red Pepper
- 1 Pear cored and sliced
- 4 Stalks of scallion, chopped
- 1/2 Teaspoon of fresh ginger, finely chopped
- 1/2 Cup of Sun Dried Tomatoes, soaked in water for 1/2 hour, and drained.
- 1/4 Cup of Olive Oil
- 1/4 Cup of cider vinegar or apple juice
- 2 Tablespoons lite Soy Sauce
1. In a pot bring 2 quarts of water to a boil, blanch vegetables starting with the cauliflower (for 3 minutes), then the broccoli (for 2 minutes) and the red pepper and scallions (30 seconds). Drain and keep warm.
2. In skillet heat oil over med. heat and sauté ginger, scallions and sun dried tomatoes for 3 minutes. Add soy sauce, apple juice and vinegar and simmer enough to get all the liquid hot.
3. Arrange warm vegetables on a platter and pour over hot sauce. Serve immediately. Garnish with fresh parsley and chopped scallions.
The salad can be eaten as a main dish or served with grilled or steamed fish or chicken. The sauce can be drizzled on as extra flavor.
Here is a great dish that can be used for a picnic, bar-b-q or brunch. The honey-Dijon mustard marinade is quick and simple. Fresh greens and perky tomatoes make this sandwich delectable. The chicken is also good with a salad, on add as an ingredient to one.
- 4 boneless, skinless, Chicken Breasts
- 2 tblsp. Dijon Mustard - any style
- 1 tbsp. Honey
- 2 Tomatoes - sliced thin
- Assorted Salad Greens
- 1 tsp. low-fat, low-cholesterol Mayonnaise (optional)
- 4 fat-free French Rolls or whole grain breads.
1. Mix the honey and Dijon mustard and spread over chicken breasts or place in a zip-lock bag and coat well. Marinate for 30 minutes.
2. Grill or broil breasts for about 6 minutes on a side or until done. Allow to cool. Assemble sandwiches and either serve immediately or wrap up and refrigerate until served.
This recipe can be used for a grilled chicken salad, entree, or even a party. It is tasty both warm and cold and stands up well when taken on a picnic.
Here is a terrific brunch recipe that can be served hot or cold. It can even be made a day ahead and has no added fat. It also makes a great base for a salmon salad.
- 1 lbs. Salmon Filet
- 1 cup Fish Stock (or water)
- 1/2 cup White Wine (not cooking wine)
- 1 large Shallot - minced
- 1 lemon
- 1 tablespoon fresh Dill Sprigs or dried Dill Weed
- White Pepper (optional)
- Lettuce leaves
1. You will either need a bamboo steamer, steamer rack or a double boiler style steamer. In the pot pour in the fish stock, white wine and juice of half the lemon. Also add the shallot and the dill sprigs (reserving a few) or dried dill weed. Bring this to a simmer.
2. Rinse your salmon well and check for any bones or scales. Place a couple of lettuce leaves on the bottom of your steamer rack. Place the salmon on the lettuce and lightly sprinkle on some white pepper. Place a few sprigs of dill on top or sprinkle the top lightly with the dried dill weed. Place over the simmering liquid and cover. Steam for 5 to 10 minutes depending on thickness until the salmon turns a very light (whitish) pink. Remove from heat and let cool covered. Serve at room temperature or chill covered in the refrigerator.
This salmon is so versatile it can be served whole so people can flake off what they want or it can be sliced for individual portions. It goes well on toast points or with a bagel and cream cheese. If you really want to get fancy you can serve it with very thinly sliced red onion and capers.