Run Fat Boy, Run!

Hmm…Some healthy tasty recipes.

Tasha’s having a hard time getting her guy to eat healthy – so what I come up with has to be tasty.  It’s hard, not knowing what kind of food Jer likes, or Tasha for that matter, but here’s a couple tasty things that I like, that might be good examples.

These aren’t weight loss food – but if combined with a proper diet and exercise they won’t totally sink a good diet either.  So these are something both people in a relationship can eat without feeling guilty.  They’ll be lowish in fat, full of taste and what fat they have will be good fat, like olive oil.  They’ll have lean protein, which is important for anyone trying to eat healthy.

Jeff’s Bean Salad (With tuna or without)

• 1 Can Mixed Beans
• 1 Can garbanzo beans (also known as chickpeas)
• 1 Clove garlic
• 1/2 red onion
• 1 tomato
• 1 stalk celery
• a few tablespoon red wine or balsemic vinegar
• a few tablespoons olive oil
• Squirt of mustard (preferably german style, but anything will do.

Optionally, add a can of chunk light tuna packed in water, or even better, a cubed grilled tuna steak.

Cut the veggies into small pieces, mince the garlic and toss in a glass bowl.  Drain and rinse the beans and add them to the bowl.   Mix the oil and vinegar at a two to one ratio, oil to vinegar.  Add a small squirt of mustard and whip together.  Pour over the salad and add some fish if you want it.  For this size of salad I’d suggest starting with 3 tablespoons oil to 1.5 tablespoons vinegar.  You may decide to add more or less dressing depending on taste.

Jeff’s Simple Stir-Fry (that looks complicated and tastes great)

• 1/2 lb lean meat.   Chicken breast, or cut up steak or porkchop works well.  You need about 1 small steak/breast/chop or less per person.
• 1/2 onion. (I prefer red)
• 1 clove garlic
• 3 stalks celery
• 1 head broccoli
• 1/4 head cauliflower
• Can of mini corns, cut up into peices. (Reserve 1/4 can of juice for sauce, drain rest)
• Can of water chestnuts, sliced and drained.
• Handful of peas.
• Handful of bean sprouts
• Soy or Ponzu Sauce
• Lemon or Lime juice if you use soy sauce. (Ponzu sauce has citrus added already)
• Spices to taste.  I like chinese five spice, pepper, salt and a little bit of spicy red peppers.

It’s best to pre-chop your veggies because you want to work quickly.   Cut everything into bite sized peices, a little larger than you think you should.

Put a wok or skillet on medium high heat with a tablespoon of olive oil in it.  Add the (thawed) meat and stir fry.  Toss around and let it brown a little.  Once it’s there, pour a few tablespoons of soy or ponzu into the wok and deglaze (scrape) the bottom of the pan.  Toss in your first two veggies, the onion and garlic. Add your spices. Stir fry for a minute more, just until the onion softens.  Toss in the next veggies – everything crunchy. (Celery, Broc, Cauli, Peas, Corn)  Stir fry for a couple of minutes until the veggies begin to become tender but still crunchy.  Add about a 1/4 cup of soy or ponzu and the reserved corn water.  Toss the sprouts on top, give it all a good toss and put the lid on for a minute or so to steam the veggies.  Add some more spices if you like.

Turn off the heat and serve nice and hot.  This is great served with wild rice, mixed rice or brown rice for some fiber in your diet.  This meal is really low fat, and really high in veggie serving count.  Almost anyone can be convinced to eat stir fry.  This will probably take about an hour the first time you make it, but as you get comfortable with the process and ingredients it can be done in half an hour, easy.

Some other ideas are honey garlic sauce, add a few tablespoons.  Thai chili garlic paste for some spicy sweet heat, add a few teaspoons.  Peanutbutter can be great too, a few tablespoons added early on and heated up to coat everything also adds a thai style to it.

Yeah – I know you probably know how to cook dear reader.  I know these are simple recipes.  But it’s silly to write a recipe to share that someone with no cooking experience can’t follow.  So these have everything spelled out.  If there is anything missing or needing clarification, find the comment button and put it to work.