Food is something that all humans need and love. But, do we know what we are doing to ourselves when we eat that mouth-watering cheeseburger with crunchy chicken and soft bread? Many people say not to eat it because it is unhealthy, or they say that most healthy food doesn't taste good. However, what if I tell you, that there are tasty foods that are still healthy! Food 4 U! is a segment with recipes "4" 4 people. Now let me show you the top 3 healthiest yet tasty foods that is the right Food 4 U! is.
Chips
You may be thinking that chips are super unhealthy. But there is an alternative to the tortilla chips that everyone uses. To spice things up, both literally and figuratively, the alternative is a beet chip. Beet chips are a fun and colourful twist to the classic tortilla chip. Beets are packed with many important nutrients. For example, in beet chips there is a high level of fiber, Vitamin C and folates. When cooked right it is an amazing alternative to processed potato chips or falsely advertised veggie chips that are store bought. The best way to make them is by using this recipe (for 4 people):
- 6 beets red, golden, or mixed
- 0.25 cup olive oil
- 1 teaspoon salt
Preheat oven to 300°F and line baking pans with parchment paper. With a veggie brush, scrub the beets thoroughly and remove the tops.
Slice the beets paper thin (1/16 inch) with a mandolin slicer. There's no need to peel the beet slices when they're this thin. Hold the root end of the beets while dragging them across the mandolin and keep a tight eye on your fingertips (for safety).
Pour the oil and salt over the beet slices in a large mixing basin. Toss thoroughly. (If using red and golden beets, split the oil and salt evenly between the two basins.) Are you ready for the next step? Allow the beets to rest in the oil and salt for 15-20 minutes, or until they release their natural juices. This is what permits them to keep their form and color for longer.
Drain the liquid after tossing the beets once more. Place the slices in a single layer on the baking sheets that have been prepared. Preheat oven to 350°F and bake for 45-60 minutes, or until crisp but not brown. After 45 minutes, check for doneness and bake for another 15 minutes if required. Remove the beet chips from the oven and set them aside to cool fully before storing them in an airtight container.
Nutritional Info
- Calories: 172kcal
- Carbohydrates: 12g
- Protein: 2g
- Fat: 14g
- Saturated fat: 2g
- Sodium: 678mg
- Potassium: 400mg
- Fiber: 3g
- Sugar: 8g
- Vitamin a: 40iu
- Vitamin c: 6mg
- Calcium: 20mg
- Iron: 1.1mg
Guacamole
A great side to the chips you made is home-made guacamole. This is a very healthy dip that pairs greatly with some healthy chips. This is because avocados, the main ingredient, are high in monounsaturated fats, they are rich in fiber, and research has come to show that it can not only help with weight control, but also can slow liver damage. Moreover, guacamole has plenty of potassium which can help with regulating blood pressure and can help with balancing out the liquids and fluid in out bodies.
Ingredients
3 ripe avocados (try and find big avocados for this recipe, if not add another small one)
1/2 small onion (diced finely)
2 diced tomatoes
3 tablespoons of chopped cilantro (finely)
1 jalapeno (Extract seeds and dice finely)
2 garlic cloves (minced)
1 juiced lime
1/2 teaspoon salt
Recipe
- Remove the seed from the avocados, and for making it easier, chop the de-seeded avocados into halves.
- Plop them into a mixing bowl and mash them up to your level of chunks or smoothness. This works well with just using a fork.
- Add the remaining veggies, seasoning, peppers, oil, and herbs into the mixing basin and mix it well. Once you think it looks good, give it a taste test and add seasoning or lime juice if necessary to your liking.
Nutritional Info
- CALORIES: 184.8 kcal
- CARBOHYDRATES: 12.3g
- PROTEIN: 2.5g
- FAT: 15.8g
- SATURATED FAT: 2.2g
- SODIUM: 305.5mg
- FIBER: 7.6g
- SUGAR: 1.7g
Whole-Wheat Spaghetti with Chicken Bolognese
Spaghetti bolognese is known to be unhealthy. But there is a way to make a healthy version of it. This version is balanced and includes the 4 parts of the Harvard Healthy Eating Plate. For example,
vegetables, fruits, healthy protein, and grains.
Ingredients:
1 tsp olive oil
1 lbs boneless, skinless chicken thighs
0.25 cup diced onion
0.5 cup diced carrot
0.5 cup diced celery
1 large garlic cloves
0.5 tsp kosher salt, plus more for seasoning, divided
0.25 cup red wine (I used a pinot noir)
0.5 tbsp. tomato paste
13 oz strained tomatoes or tomato puree
0.13 cup water
0.5 tsp sugar
0.5 tsp dried basil
parmesan cheese rind
0.38 lb whole-wheat spaghetti
Recipe:
Nutritional Info
Nevertheless, the content in this blog should never be used as a substitute for your doctor or clinical advice.
Resources and Additional Guides:
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