File :-(, x, )
Anonymous
Hi there, /fit/. I've been a regular poster/lurker for a while and thensome now, and lately I've seen a few threads here and there concerning healthy recipes that don't exactly get answers. This is arguably a matter for /ck/, but I'll be damned if that board sees more than 4 healthy recipes a day. Anyway, I've decided to dump my personal little cookbook for cheap, healthy eating.

Pictured is just a mixed veggies salad.
One boiled egg,
chopped bell pepper
cucumber
tomato
corn (I took mine off the cob, but canned will work)
green beans

tsp oil (extra virgin, canola)
tsp red wine vinegar
dash of thyme, parsley and basil
feta cheese
lean grilled or baked boneless, skinlesss chicken breast
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>> Anonymous
THanks OP.
>> Anonymous
Easy spring rolls

Bean sprouts
chopped cabbage
green onion
grated carrot
basil

Soak wraps as directed on package
Mix all veggies together, and spread through centre of spring roll wraps.
Place spring rolls on a baking sheet, then using a grill brush, brush each on all sides lightly with oil.
Bake at 350 degrees until outsides of the spring rolls are a golden brown or until desired tender/crunchiness
>> Anonymous
I should say right now, these meals aren't supposed to be totally glamorous, but I try to be realistic with what I eat since I'm a university student and don't have all the time/money in the world to make insanely fancy stuff.

Green beans with lemon
Green beans
Sugar
1 lemon
Vegetable oil

Boil beans until soft, strain and add back to pot
Add sugar, enough to be tasted but not overpowering
with grater, add lemon zest (the outside peel) in with the beans until sugar until there is a 2:1 ratio of zest:sugar.
mix in either extra virgin olive oil or a little butter for extra flavour.
>> Anonymous
Do you have anything nutritionally healthy yet high in calories?
>> Anonymous
One of my favourite dinner recipes:

4 oz bay scallops
4 oz shrimp, peeled and deveined
1 tbsp extra virgin olive oil
1 tbsp minced garlic
1 tbsp hot sauce (I like Frank's Red Hot)
1 tbsp lemon juice
1 lb whole wheat angel hair pasta
2 tbsp minced cilantro (optional)

Cook shrimp and scallops in a non-stick skillet for about 3-5 minutes in oil over medium heat.
Add the garlic and hot sauce, cook for another minute
Remove from heat and add lemon juice
Boil the pasta, strain and reserve.
Serve pasta on plates, then top with shrimp/scallop mixture.
>> Anonymous
Thanks OP, just made the mixed veggies. Delicious, delicious wrap.
>> Anonymous
>>310665
Yep, I have a few of those so I can post some

Thai noodle stir fry
1 pack Thai stir-fry noodles
2 tbsp chopped garlic
2 bonless, skinless chicken breast
Bean sprouts
chopped bell peppers
green onion
You can also add some crushed peanut if you'd like.

Sauce
Hot sauce
soy sauce
sugar
hoi sin sauce

Boil the noodles until tender, but not too soft. Remove from heat, strain and rinse under under for 10 seconds and reserve.
In a skillet, cook the chicken lightly in oil
add garlic and veggies
Add in the noodles
mix in the sauce ingredients until the chicken is completely cooked and veggies begin to become tender.
>> Anonymous
2 Chicken breasts
2 tomatoes
2 carrots
1 bell pepper
1 red onion
Some leek
1 tsp tarragon
1 tsp sage
A splash of olive oil.
A cup of wine or stock
1/2 cup of water

Bake for about 1.5 hours in the oven at 200C.
>> Anonymous
moar please, i love threads like this!
>> Anonymous
>>310674
Thanks! Sometimes I omit the egg when I bring it to school because the egg can stink, but it's still really awesome.

I'll also mention now that if you don't have the time to be cooking up chicken breast to store for the week, just buy Maple Leaf's ready to eat grilled chicken strips, they taste great and are obviously a quick substitute for what you'd cook yourself.

Anywho, this next one is for people on the go as well

Healthy pita pizza
1 whole wheat pita
tomato paste/pizza sauce
thinly sliced black forest hami/thinly sliced pepperonni
artichoke hearts
Any other veggies of choice, you can also put some grilled or baked chicken on there
Skim/light mozzarella cheese

Spread pizza sauce or tomato paste on pita
Sprinkle on skim mozza
chop up artichoke heart and add on top
slice ham into small pieces and add with artichoke, as well as any other toppings desired (even low-fat bacon bits are pretty good)
Toss in toaster over/over/microwave until cheese melts and pita begins to turn golden brown.
>> Anonymous
>>310691
This one wasn't me, but I appreciate other anons contributing their own healthy recipes!

Breakfast smoothie
1 cup peach yogurt
1 banana
1 cup skim milk
3 ice cubes

add all ingredients in blender and crush/mix until smooth.

Great for breakfast, with a bowl of oatmeal and honey.
>> Anonymous
Miso soup

3 cups dashi soup stock
1 block tofu
3-4 tbsps miso paste
1/4 cup chopped green onion

Put dashi soup stock in a pan and bring to a boil.
Cut tofu into small cubes and add them to the soup. Simmer the tofu for a few minutes on low heat.
Scoop out some soup stock from the pan and dissolve miso in it.
Gradually return the miso mixture in the soup.
Stir the soup gently. Stop the heat and add chopped green onion.
Remember not to boil the soup after you put miso in, only low heat.
>> Anonymous
Well I have to get going but I shall return with more healthy deliciousness!
>> Anonymous
Lentils
bring to boil in water to cover them, then simmer for 25 mins

add tomato sauce and random spices (rosemary oregano thyme basil salt pepper), and some hot sauce if you like it

eat

microwaves like a mofo, cheap as shit
>> Anonymous
what's a good, cheap, healthy brand of bread?

Whole grain, no HFCS, etc, just like a natural loaf that costs 1-2$?
>> Anonymous
>>310704
I tried a peach smoothie today that was very good. I don't use exact measurements, I just have a small single-drink blender that I fill up.

For the peach one I used:
A couple scoops of peach yogurt
Some slices of frozen peaches
A whole banana
3 ice cubes
and filled the rest with Dole Orange Peach Mango Juice

Alternatively I use
Strawberry banana yogurt
Frozen Strawberries
and Dole Orange Strawberry Banana juice

I usually toss in a scoop of whey protien as well.

Delicious.