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Articles from George Mateljan | Selfgrowth.com
- Ginger Papaya Salsa - by Submitted on Sep 03, 2013 from George MateljanTry this quick and easy salsa as a great complement to shrimp, scallops and halibut...or try it on its own with baked pita chips. Prep Time: 5 minutes Serves 2 Ingredients: • 1 medium papaya, diced • 1 TBS cilantro, minced • 1 tsp fresh ginger, grated • 1 TBS lime Directions: ...
Views: 1661(2 votes) - 1-Minute Spinach - by Submitted on Aug 26, 2013 from George MateljanEnjoy this quick and easy addition to your Healthiest Way of Eating that provides you with an excellent source of healthy promoting nutrients such as vitamin A, K, C, as well as manganese and folate. Prep and Cook Time: 10 minutes Serves 2 Ingredients: • 1 pound fresh spinach • 1 tsp ...
Views: 1491(2 votes) - Turkey and Vegetable Chili Verde - by Submitted on Aug 07, 2013 from George MateljanKale and turkey make this unique version of chili more flavorful and nutritious. Turkey is lower in fat content than the usual ground beef used in chili, and the kale adds a great nutritional boost providing a rich source of vitamin K, A, C, and manganese, just to name a few of the long list of ...
Views: 1673(2 votes) - Minted Green Peas & Carrots - by Submitted on Aug 02, 2013 from George MateljanPeas are nutritious, tasty and easy to prepare. Frozen vegetables (such as frozen peas) have been found to retain much of their nutritional value so if you don't have time to shuck fresh peas, use frozen. This dish is a great addition to just about any meal! Prep and Cook Time: 15 ...
Views: 1665(2 votes) - Fresh Figs with Orange, Ginger Sauce - by Submitted on Jul 30, 2013 from George MateljanFigs are such a delicious treat when they are in season. This healthy dessert recipe gives you an unusual and delicious way of enjoying them with very little effort, and no added sugar. The spicy orange sauce is a perfect complement to this healthy summer fruit. Prep and Cook Time: 5 ...
Views: 1917(2 votes) - Salmon with Mustard - by Submitted on Jul 24, 2013 from George MateljanSalmon is one of the best ways to get those hard-to-find omega-3 fatty acids into your Healthiest Way of Eating. Add mustard to the Quick Broiled salmon for a zesty, tasty treat! Prep and Cook Time: 10 minutes Serves 2 Ingredients: • 3/4 lb salmon fillet, cut in half • 2 tsp lemon ...
Views: 1570(2 votes) - Swiss Breakfast - by Submitted on Jul 18, 2013 from George MateljanBreakfast is our most important meal and this Swiss Breakfast recipe is a nutritious and tasty way to start the day. It has a unique combination of sweetness and tartness and can be served hot or cold so it's a great breakfast dish to include as part of your Healthiest Way of Eating year-round. ...
Views: 1750(2 votes) - Cantaloupe with Lime and Mint - by Submitted on Jul 18, 2013 from George MateljanThis is a great way to enhance the flavor of cantaloupe. Prep and Cook Time: 5 minutes Serves 2 Ingredients: • 1 cantaloupe (or mixed melons as shown in photo) • 2 TBS fresh lime juice • 4 mint leaves Directions: 1. Cut cantaloupe in half and scoop out the seeds. 2. Sprinkle ...
Views: 1747(2 votes) - Pasta with Clams - by Submitted on Jul 05, 2013 from George MateljanThis healthy variation of clam pasta is a delicious, quick, and easy way to have highly nutritious clams in your diet. It is lighter than some pasta recipes and the abundance of basil adds extra healthy benefits and flavor. Prep and Cook Time: 20 minutes Serves 4 Ingredients: • 1/4 lb ...
Views: 1669(2 votes) - Minted Garbanzo Bean Salad - by Submitted on Jun 25, 2013 from George MateljanThis salad is high in protein and can be kept in your refrigerator for a few days, getting more flavorful as it marinates. It's great for lunch or dinner. Prep and Cook Time: 15 minutes Serves 4 Ingredients: • 2 medium fresh tomatoes, seeds and excess pulp removed, chopped into ...
Views: 1494(2 votes) - Steamed Herbed Potatoes - by Submitted on Jun 20, 2013 from George MateljanA quick and tasty way to serve potatoes. Prep and Cook Time: Prep and cooking time: 17 minutes Serves 4 Ingredients: • 3 medium red potatoes • 1 TBS fresh lemon juice • 1 large clove garlic, pressed • 1 TBS chopped fresh oregano • 1 TBS chopped fresh parsley • 1 tsp chopped fresh ...
Views: 1542(2 votes) - Healthy Caesar Salad - by Submitted on Jun 14, 2013 from George MateljanThis healthy version of Caesar salad has great flavor. For a complete dinner you can add cooked chicken breasts and toss in salad. Prep and Cook Time: 10 minutes Serves 4 Ingredients: • 2 large head romaine lettuce, outer leaves removed & discarded • Optional: 1/4 cup ...
Views: 1558(2 votes) - Thai-Style Cod with Seaweed - by Submitted on Jun 06, 2013 from George MateljanThai restaurants are very popular. Yet, sometimes the dishes are too rich for some people. This Thai-style dish is a rich tasting, healthy version we created for you with many nutritional benefits. It is another delicious way to include more sea vegetables in your diet. Prep and Cook Time: ...
Views: 1455(2 votes) - Blue Cheese Dressing - by Submitted on May 31, 2013 from George MateljanEnjoy this tasty dressing on your favorite salad. Prep and Cook Time: 5 minutes Serves 8 Ingredients: • 4 oz crumbled blue cheese • 1/2 cup low-fat yogurt • 1 cup low-fat buttermilk • 1 TBS fresh lemon juice • 1/2 tsp fresh thyme • Salt and pepper to taste Directions: 1. ...
Views: 1461(2 votes) - Fresh Peaches with Blueberries & Yogurt - by Submitted on May 20, 2013 from George MateljanThis very quick and easy dessert is a great summer recipe because the peaches and blueberries are so delicious when they are in season. They complement each other very well and need no extra sweetening for their flavor to shine. Prep and Cook Time: 10 minutes Serves 4 Ingredients: • ...
Views: 1537(2 votes) - Seafood Gazpacho - by Submitted on May 14, 2013 from George MateljanThis is a great hot weather soup. While traditional gazpacho is not made with seafood, this unique variation makes this version more nutritious and satisfying. Both shrimp and scallops are rich sources of protein and vitamin B12 and also contain those hard-to-find omega-3 fatty acids. And it's ...
Views: 1725(2 votes) - Steamed Salmon and Asparagus with Mustard Dill Sauce - by Submitted on May 07, 2013 from George MateljanThe tangy mustard dill sauce is a great complement to both the salmon and asparagus in this recipe that also provides you with excellent sources of omega-3 fatty acids, vitamin K, niacin, selenium, protein and tryptophan. Prep Time: 20 minutes Serves 4 Ingredients: • 1 1/2 lb salmon ...
Views: 1854(2 votes) - 5-Minute Green Beans - by Submitted on May 01, 2013 from George MateljanGreen beans are a rich source of vitamin K, C, and A, as well as health-promoting carotenoid phytonutrients such as beta-carotene, lutein and zeaxanthin, and one cup contains only 44 calories—great reasons to enjoy this easy-to-prepare recipe as part of your Healthiest Way of Eating. Prep and ...
Views: 1392(3 votes) - Grapefruit Sunrise - by Submitted on Apr 24, 2013 from George MateljanThis is an example of a dessert that combines great taste and nutrition. One serving of this dish provides 411% of the Daily Value (DV) for vitamin C, 26% DV for potassium, and 26% DV for folate. Enjoy! Prep and Cook Time: 5 minutes Serves 2 Ingredients: • Juice of 2 grapefruit • ...
Views: 1419(2 votes) - Blueberry Trifle - by Submitted on Apr 15, 2013 from George MateljanThis is quick and easy dessert that not only tastes great but provides a rich supply of powerful, health-promoting antioxidants to your Healthiest Way of Eating. Prep and Cook Time: 5 minutes Serves 2 Ingredients: • 1 pint fresh blueberries • 8 oz yogurt • 2 oz dark ...
Views: 1478(2 votes) - Miso Healthy Sauté - by Submitted on Apr 09, 2013 from George MateljanMiso is a great way to extra flavor and nutrition to your Healthiest Way of Eating. This versatile Healthy Sauté recipe can be adapted to any of your favorite vegetables or whatever you may have on hand—in fact the more variety, the more nutritional value. Enjoy! Prep and Cook Time: 25 ...
Views: 1592(2 votes) - Apricot Tart - by Submitted on Apr 04, 2013 from George MateljanThis easy to prepare tart recipe is a wonderful combination of walnuts, dates and apricots, making it a delicious and highly nutritious dessert. Prep and Cook Time: 30 minutes; chilling time: 1 hour Serves 8-10 Ingredients: • 2 1/2 cups walnuts • 1 1/2 cups dates • 2 cups dried ...
Views: 1675(2 votes) - Sweet 'n Sour Cod with Cabbage and Broccoli - by Submitted on Dec 31, 1969 from George MateljanThis is a great low-calorie dish that tastes great. It's a healthy version of sweet n sour that is quick and easy to prepare and uses no sugar. One serving also provides you with 100% of the daily value (DV) for vitamin C, 92% DV for vitamin K, and 50% DV for selenium. Enjoy! Prep and Cook ...
Views: 1583(2 votes) - 5-Minute Healthy Sautéed Asparagus - by Submitted on Mar 19, 2013 from George Mateljan"Healthy Sauté" allows you to enjoy all of the great taste and health-promoting nutrients of asparagus while the easy Mediterranean Dressing enhances its delicate flavor. Prep and Cook Time: 10 minutes Serves 2 Ingredients: • 1 lb asparagus • 3 TBS low-sodium chicken or vegetable ...
Views: 1598(4 votes) - 10-Minute Fig and Fresh Apple Cobbler - by Submitted on Mar 13, 2013 from George MateljanThis is a great no-bake dessert treat that can be prepared in a matter of minutes. And you can also enjoy it for breakfast! Prep Time: 10 minutes Serves 2 Ingredients: • 2 small apples • 1/4 tsp lemon juice • 1 TBS apple juice • 4 dried figs (or fresh when in season) • 4 TBS ...
Views: 1717(2 votes) - 4-Minute Healthy Sautéed Bok Choy - by Submitted on Feb 22, 2013 from George MateljanEnjoy this great tasting recipe and get 375% of your Daily Value for vitamin A, 318% DV for vitamin C, 188% DV for vitamin K and 69% for folate! Prep and Cook Time: 10 minutes Serves 3 Ingredients: • 1 lb bok choy, chopped • 1 clove garlic, chopped • 3 TBS low sodium chicken or ...
Views: 2255(2 votes) - 15-Minute Salmon with Tomato Salsa - by Submitted on Feb 22, 2013 from George MateljanIf you want a great tasting recipe that also provides over 100% of the daily value for hard-to-find omega-3 fatty acids and vitamin D, try this easy-to-prepare recipe tonight. It only takes 15 minutes and you will have a meal you'll want to share with your best friends. Enjoy! Prep and Cook ...
Views: 1730(2 votes) - 15-Minute Salmon with Mustard Dill Sauce - by Submitted on Feb 14, 2013 from George MateljanScientific research continues to discover the importance of vitamin D and omega-3 fatty acids for optimal health. Salmon is one of the best food sources for both of these hard-to-find health-promoting essential nutrients. Prep and Cook Time: 15 minutes Serves 4 Ingredients: • 1-1/2 ...
Views: 1730(2 votes) - Poached Eggs Over Sautéed Greens - by Submitted on Feb 04, 2013 from George MateljanEnjoy vegetables for breakfast! In many parts of the world vegetables are a regular part of a healthy breakfast. This Healthiest Way of Eating dish not only tastes great, but it contains only 130 calories and provides a wealth of health-promoting nutrients. Prep and Cook Time: 25 minutes ...
Views: 1635(3 votes) - Moroccan Eggplant with Garbanzo Beans - by Submitted on Jan 28, 2013 from George MateljanThis dish is a great example of how tasty and nutritious a vegetarian dish can be. One serving provides 166% of the Daily Value (DV) for molybdenum, 119%DV for vitamin C, 64% DV for manganese, and 62% DV for fiber. Prep and Cook Time: 35 minutes Serves 4 Ingredients: • 1 large onion cut ...
Views: 963 - 5-Minute Raspberry Almond Parfait - by Submitted on Jan 28, 2013 from George MateljanThe combination of raspberries and almonds makes a delicious dessert. Prep and Cook Time: 5 minutes Serves 2 Ingredients: • 8 oz (1 cup) low-fat vanilla or soy yogurt • 1/2 tsp almond extract • 2 TBS honey • 1 pint raspberries • 1 TBS sliced almonds • Optional: grated dark ...
Views: 1959(2 votes) - Baked Potato with Rosemary and Mushroom Sauce - by Submitted on Jan 21, 2013 from George MateljanAdd mushrooms to your traditional baked potato for extra flavor and nutrition and enjoy its rich source of vitamin C, potassium, and manganese. Prep and Cook Time: 1hr 15 min Serves 4 Ingredients: • 4 medium baking potatoes, such as russet • 1/4 cup dried porcini mushrooms • 1/2 ...
Views: 1884(2 votes) - Asian Chicken Salad - by Submitted on Dec 31, 1969 from George MateljanOur Quick Broil method of cooking chicken is a great way to retain the moisture in chicken breasts, which can easily become very dry. This recipe provides you with 67% of the daily value for protein from the chicken along with a rich source of many other essential nutrients. Enjoy! Prep and ...
Views: 1725(3 votes) - 15 Minute Halibut with Avocado Salsa - by Submitted on Jan 07, 2013 from George MateljanThe halibut in this recipe is high in protein and low in calories. Its mild flavor is complemented by the spicy taste of the salsa. You also get the added boost of vitamin A from the tomatoes and heart-healthy monounsatured fats from the avocados in the salsa. One serving provides 90% of the ...
Views: 1779(3 votes) - Sautéed Greens - by Submitted on Dec 31, 2012 from George MateljanThis recipe is a great tasting way of receiving the many health benefits of the super food kale. The leeks are a delicious complement. This dish can be made very easily, so you can have it often. Adding the oil at the end gives it a rich taste without heating it, making this even healthier than ...
Views: 1615(3 votes) - Minted Carrots with Pumpkin Seeds - by Submitted on Dec 24, 2012 from George MateljanThis is a delightfully easy and refreshing way to serve carrots that complements many dishes. The pumpkin seeds add extra nutrition and great texture. Prep and Cook Time: 15 minutes Serves 6 Ingredients: • 6 medium-sized carrots peeled and cut in turned pieces • 1/2 TBS fresh ...
Views: 1841(2 votes) - Mediterranean Pinto Beans - by Submitted on Dec 17, 2012 from George MateljanIf you sometimes find it difficult to think of new ways to prepare beans, try this easy-to-prepare recipe that tastes great. Enjoy! Prep and Cook Time: Prep and cooking time: 15 min; 30 min to marinate Serves 2 Ingredients: • 1 large ripe tomato, seeds and excess pulp removed, diced ...
Views: 1585(2 votes) - Smashed Potatoes with Garlic - by Submitted on Dec 10, 2012 from George MateljanA little garlic goes a long way to make ordinary mashed potatoes into something special. It not only adds extra flavor but extra nutrition your Healthiest Way of Eating. Enjoy! Prep and Cook Time: 10 minutes Serves 2 Ingredients: • 2 potatoes • 3 TBS extra virgin olive oil • 3 ...
Views: 1556(3 votes) - Mediterranean Lima Beans - by Submitted on Dec 03, 2012 from George MateljanCanned beans are a great way to enjoy the health benefits of beans and include them as part of your Healthiest Way of Eating in a minimal amount of time. One serving of this recipe provides 213% of the daily value (DV) for health-promoting molybdenum, 41% DV for fiber, and 41% DV for manganese. ...
Views: 1828(2 votes) - Wild Rice Pilaf - by Submitted on Nov 27, 2012 from George MateljanIf you want a rice pilaf for special occasions, this recipe is for you. It is substantial, full of flavor, and is quite easy to prepare. The combination of flavors blends beautifully, and the variety of ingredients makes this a highly nutritious dish. Prep and Cook Time: 45 minutes, baking ...
Views: 1793(2 votes) - Healthy Sautéed Shiitake Mushrooms - by Submitted on Nov 19, 2012 from George MateljanLong enjoyed in Asia for their health-promoting benefits, the smoky, rich flavor of shiitake mushrooms is becoming increasingly popular in the West. Try this easy-to-prepare recipe, which complements both fish and poultry dishes. Prep and Cook Time: 7 minutes Serves 2 Ingredients: • 1 ...
Views: 2144(3 votes) - Red Kidney Bean Soup with Lime Yogurt - by Submitted on Nov 13, 2012 from George MateljanSoups are the perfect warm-up meal. This hearty, spicy bean soup is a great addition to your Healthiest Way of Eating as the days get shorter and the temperature continues to cool. Prep and Cook Time: Prep time: 15 minutes Cooking time: 20 minutes Serves 4 Ingredients: • 1 medium ...
Views: 2224(2 votes) - Healthy Sautéed Red Bell Peppers - by Submitted on Nov 06, 2012 from George MateljanWhile we think of oranges as a rich source of vitamin C, one cup of red bell peppers provides 291% of the Daily Value (DV) for this important nutrient well as 105% DV for vitamin A! So enjoy this quick-and-easy recipe for great taste and great nutritional value. Prep and Cook Time: 7 minutes ...
Views: 1667(3 votes) - Garlic Dip with Crudités - by Submitted on Oct 23, 2012 from George MateljanFor a great appetizer before dinner or as a snack any time of the day, try this quick and easy-to-make dip that goes with any type of fresh cut vegetables (such as carrots, celery, cucumbers, or bell peppers). Garlic not only tastes great but provides you with extra health benefits from its ...
Views: 2419(3 votes) - 5-Minute Ginger Pineapple - by Submitted on Oct 16, 2012 from George MateljanEnjoy the zing that the ginger gives to the pineapple in this easy-to-prepare addition to your Healthiest Way of Eating that allows you to have a great-tasting dessert in minutes. And pineapple provides you with an excellent source of vitamin C and manganese. Prep and Cook Time: 5 minutes ...
Views: 1662(2 votes) - Perfect Oatmeal - by Submitted on Oct 09, 2012 from George MateljanA perfect way to start a day of healthy eating! And who would have thought that a bowl of oatmeal could provide over half of the daily value for those hard-to-find omega-3 fatty acids as well as 109% of the daily value for manganese. Enjoy! Prep and Cook Time: 15 minutes Serves ...
Views: 1578(2 votes) - Asian Mushroom Sauté - by Submitted on Oct 02, 2012 from George MateljanAdd a punch of flavor to any dish with this simple and tasty mushroom recipe, great for either lunch or dinner. Prep and Cook Time: 15 minutes Serves 2 as side dish Ingredients: • 2 cups fresh shiitake mushrooms, sliced thick • 2 TBS chicken or vegetable broth • 1 TBS minced fresh ...
Views: 1678(2 votes) - 7-Minute Sweet Potatoes - by Submitted on Sep 25, 2012 from George MateljanAdd this easy-to-prepare, great tasting recipe to your Healthiest Way of Eating, and you will also be provided with 681% of the Daily Value for health-promoting vitamin A! Prep and Cook Time: 7 minutes Serves 2 Ingredients: • 1 lb sweet potatoes, diced (if organic, do not peel) • 2 ...
Views: 2049 - 7-Minute Healthy Sautéed Crimini Mushrooms - by Submitted on Sep 18, 2012 from George MateljanEnjoy this easy-to-prepare recipe that complements many of your favorite dishes and is a great addition to your Healthiest Way of Eating. You will also be enjoying a rich source of health-promoting selenium, vitamin B12, and copper along with the great flavor of crimini mushrooms. Prep and ...
Views: 1929(2 votes) - 15-Minute Black Bean Salad - by Submitted on Sep 11, 2012 from George MateljanTry this salad recipe that only gets better with time. It is a great one to keep on hand in your refrigerator for a ready-made healthy meal or snack. Beans are great for adding dietary fiber to your Healthiest Way of Eating. Prep and Cook Time: 15 minutes Serves 4 Ingredients: • 1/2 ...
Views: 1718