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Articles from George Mateljan | Selfgrowth.com
- 7-Minute Butternut Squash - by Submitted on Sep 04, 2012 from George MateljanCooking winter squash doesn't have to take a long time. Cut into 1" cubes and healthy steam. With this recipe it only takes 7 minutes to add winter squash to your Healthiest Way of Eating. You will also enjoy a rich source of health-promoting vitamins A and C. Prep and Cook Time: 7 minutes ...
Views: 1944(2 votes) - 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) - 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) - 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) - Asparagus Salad - by Submitted on Jun 28, 2012 from George MateljanThis cool and refreshing salad provides an extra boost of health-promoting antioxidants to your Healthiest Way of Eating. It can also be made ahead and kept in the refrigerator to save you time. Prep and Cook Time: 15 minutes Serves 4 Ingredients: • 2 bunches asparagus • 6 TBS low ...
Views: 1576(4 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) - 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) - Braised Kidney Beans & Sweet Potato - by Submitted on May 23, 2012 from George MateljanThe combination of spices makes this hearty and nutritious vegetarian meal or side dish unusual. It is an excellent source of vitamins A and C and molybdenum. It is also very easy to prepare and needs minimal attention while cooking. Enjoy! Prep and Cook Time: prep time: 20 minutes; cooking ...
Views: 1810(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) - Crispy Turkey Salad - by Submitted on Jan 24, 2012 from George MateljanAdd this nutrient-rich, meal-in-one salad to your Healthiest Way of Eating. Substitute or add any of your favorite vegetables to suit your personal tastes. The salad is only limited by your imagination. Prep and Cook Time: 10 minutes Serves 1 Ingredients: • 4 cups mixed salad greens ...
Views: 1243(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) - 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) - 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) - 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) - 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) - Herbed Chicken Breasts - by Submitted on Apr 23, 2012 from George MateljanThe fresh herbs in this recipe turn an ordinary chicken breast into a flavorful dish with added healthy benefits. It takes very little time and is well worth the little bit of extra effort, giving you another easy way to enjoy the chicken. Prep and Cook Time: 20 minutes Serves ...
Views: 1406(3 votes) - Hot Polenta Breakfast with Dried Fruit Compote - by Submitted on Jan 17, 2012 from George MateljanThis healthy hot breakfast is so good with its natural sweetness from the honey and dried fruit you may feel like you are eating dessert. It is a delicious topping for the polenta. A perfect satisfying breakfast on a cool morning that will sustain you for hours. Prep and Cook Time: 30 minutes ...
Views: 2415(2 votes) - Mediterranean Baby Spinach Salad - by Submitted on Jul 13, 2011 from George MateljanEnjoy this fresh salad made with baby spinach for a complete lunch meal. Add the ingredients we suggest, or whatever other ingredients you have on hand to suit your personal taste. Prep and Cook Time: 10 minutes Serves 2 Ingredients: • 8 cups fresh baby spinach • 1 hard boiled egg, ...
Views: 1235(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) - 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) - 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) - 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) - 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) - 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) - 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) - Poached Eggs Over Spinach and Mushrooms - by Submitted on Jan 06, 2012 from George MateljanSpinach and mushrooms make a great combination. Using frozen spinach makes this a quick-and-easy combination to enjoy both at breakfast and dinner. Prep and Cook Time: 10 minutes Serves 2 Ingredients: • 1 package frozen spinach (or use fresh spinach and follow instructions for ...
Views: 1722(2 votes) - Prunes in Orange Sauce - by Submitted on Jun 01, 2012 from George MateljanWho would think you could get omega-3 fatty acids from a prune recipe? This recipe not only provides a very good source of health-promoting vitamin C but 19% of your Daily Value for omega-3s. It is a great breakfast dish served alone or over oatmeal or polenta. It also makes a great dessert; ...
Views: 2038(2 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) - Salad Nicoise - by Submitted on Aug 02, 2011 from George MateljanThis is a great salad to make with whatever ingredients you have on hand. Here's our version for today. Prep and Cook Time: 10 minutes Ingredients: • 4 cups salad greens • 3 oz cooked shrimp • 1 small tomato, diced • 1/4 cup kalamata olives, sliced • 2 TBS chopped onions • 1/2 ...
Views: 1131(2 votes) - Salmon with Dill Sauce - by Submitted on Jun 14, 2012 from George MateljanA classic dish that offers great taste in addition to nutrition. It's light enough for summer yet will provide you with a refreshing option for a wintertime meal. And it provides more than 30% daily value for omega-3 fatty acids, protein, selenium, and niacin. We are such fans of this recipe ...
Views: 1726(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) - 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 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) - 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) - 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) - 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) - 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) - 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) - 15-Minute Asian Tuna - by Submitted on Nov 01, 2011 from George MateljanOur Quick Broil method of cooking is perfect for preparing seared tuna as tuna tastes best when not cooked through. The combination of tuna, shiitake mushrooms, and seasonings adds a wonderful Asian flavor to your Healthiest Way of Eating. You will also enjoy an excellent source of ...
Views: 1209(3 votes) - 15-Minute Turkey Chef's Salad - by Submitted on Oct 04, 2011 from George MateljanAdd this great tasting Mediterranean-style salad to your Healthiest Way of Eating. It only takes 15 minutes to prepare, and you will enjoy a rich concentration of health-promoting nutrients including 84% of the Daily Value (DV) for health-promoting nutrients such as vitamin A, 58% DV for ...
Views: 1236(3 votes) - 5-Minute Healthy Sautéed Summer Squash - by Submitted on Aug 07, 2012 from George MateljanThis easy-to-prepare summer squash recipe is not only delicious but provides you with 33% of your Daily Value (DV) for vitamin C. Enjoy! Prep and Cook Time: 10 minutes Serves 2 Ingredients: • 1 medium zucchini, sliced into 1/4-inch slices • 3 TBS low-sodium chicken or vegetable broth ...
Views: 1866(3 votes) - 5-Minute Kale with Sea Vegetables - by Submitted on Aug 21, 2012 from George MateljanTry this unusual combination of two great World's Healthiest Foods - kale and sea vegetables! And it only takes a matter of minutes to prepare. Prep and Cook Time: 15 minutes Serves 4 Ingredients: - 1 pound kale Mediterranean Dressing: - 2 tsp lemon juice - 1 medium clove ...
Views: 2031(3 votes) - Curried Chicken Over Spinach - by Submitted on Jul 20, 2011 from George MateljanThis dish is rich tasting without a lot of work. The curry coconut flavor goes very well with the spinach. It is simple to make, and if you feel like it, this recipe can be adapted to include more vegetables very easily. Just increase the amount of sauce ingredients slightly and add them to the ...
Views: 1202(3 votes) - Holiday Cranberry Relish - by Submitted on Nov 01, 2011 from George MateljanEnjoy this delicious holiday relish as part of your Healthiest Way of Eating any time of year by serving it along side chicken or turkey. It is also a great source of health-promoting nutrients such as dietary fiber and vitamin C. Prep and Cook Time: 10 minutes Serves 4 Ingredients: - ...
Views: 1309(3 votes) - Kiwi Salad - by Submitted on Jul 31, 2012 from George MateljanTry this quick and easy recipe that provides over 230% of the daily value for vitamin C. And you can serve it as either a salad or dessert. It not only tastes great, but the vibrant mixture of colors is a beautiful addition to your table. Enjoy! Prep and Cook Time: 10 minutes Serves ...
Views: 1724(3 votes) - Romaine & Avocado Salad - by Submitted on Aug 14, 2012 from George MateljanThis salad is a good healthy start for any meal. It is a quick-and-easy way to add flavor and nutrition to your meal all year round. And romaine lettuce is one of the few food sources for chromium with one serving providing 12% of your daily value for this hard-to-find mineral. Enjoy! Prep ...
Views: 1814(3 votes) - Steamed Vegetable Medley - by Submitted on Dec 13, 2011 from George MateljanThis recipe is a great way to enjoy a great selection of vegetables and, at the same time, add an excellent source of healthy-promoting vitamins A, K, and C to your Healthiest Way of Eating. Prep and Cook Time: 15 minutes Serves 2 Ingredients: • 1 cup thinly sliced carrot • 2 cups ...
Views: 1622(3 votes) - Warm Spinach Salad with Tuna - by Submitted on Dec 20, 2011 from George MateljanEnjoy this easy-to-prepare warm version of spinach salad in a matter of minutes. The tuna not only adds extra flavor but protein and omega-3 fatty acids. Serves 1 Ingredients: • 6 cups baby spinach • 2.5 oz canned light tuna • 1 TBS extra virgin olive oil • 1 tsp fresh lemon juice ...
Views: 1349(3 votes) - 15-Minute Seared Tuna with Sage - by Submitted on Aug 16, 2011 from George MateljanThis great tasting and interesting way of preparing tuna with the fresh sage can be done in just 15 minutes. It gives you a lot of flavor with a healthy, light sauce. Prep and Cook Time: 15 minutes Serves 4 Ingredients: - 1 lb tuna, cut into 4 pieces - 2 medium cloves garlic, ...
Views: 1411(3 votes) - Ground Lamb Salad - by Submitted on Aug 29, 2011 from George MateljanThis refreshing way to enjoy lamb is a perfect salad dish for warm weather months. Serve hot while the flavors of the herbs are at their best. Prep and Cook Time: 20 minutes Serves 4 Ingredients: • 1 medium onion, minced • 1 TBS low sodium chicken or vegetable broth • 4 medium ...
Views: 1957(4 votes)