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Articles from George Mateljan | Selfgrowth.com
- 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) - 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) - Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard - by Submitted on Apr 09, 2012 from George MateljanThis is a complete meal that is highly nutritious and delicious. It is a great meal to prepare when you have company and want to make something special. Prep and Cook Time: 35 minutes Serves 4 Ingredients: • 3 boneless chicken breasts (6 oz each) • 2 cups of 1 15 oz can (BPA free) ...
Views: 1608(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) - Quick Broiled Halibut - by Submitted on May 21, 2012 from George MateljanThis is a great way to prepare halibut in a matter of minutes. Prep and Cook Time: 15 minutes Serves 2 Ingredients: • 2 halibut steaks • 1 TBS fresh lemon juice • Salt and white pepper Directions: 1. Preheat broiler and place metal pan under heat for about 10 minutes. 2. ...
Views: 2196(3 votes) - Smashed Potatoes with Garlic - by Submitted on Jan 31, 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 medium ...
Views: 1283(3 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) - 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) - 10-Minute Apricot Bars - by Submitted on Aug 24, 2012 from George MateljanTry these sweet fruit bars for a nutritious treat! Prep and Cook Time: 10 min prep; 1 hr refrigeration Makes 8 bars Ingredients: • 1 cup chopped dried apricots • 1/2 cup cream honey • 1/2 cup almond butter • 1-1/2 tsp almond extract • 1/2 cup cinnamon granola • 1/2 cup chopped ...
Views: 2145(2 votes) - 15-Minute Braised Fennel Salmon - by Submitted on Feb 28, 2012 from George MateljanThis is a great way to enjoy fennel. The flavor of the fennel wonderfully complements the rich taste of salmon for a complete meal that takes only 15 minutes to prepare! Prep and Cook Time: 15 minutes Serves 4 Ingredients: • 1-1/2 lbs salmon fillet, cut into 8 pieces, skin and bones ...
Views: 1294(2 votes) - 15-Minute Sautéed Chicken Breasts with Mustard and Tarragon - by Submitted on May 09, 2011 from George MateljanTry this quick-and-easy recipe that combines the great tastes of chicken, Dijon mustard and tarragon to your Healthiest Way of Eating. Fresh herbs are a great way to enhance the taste of your meals and enjoy extra health-promoting nutrients as well. Prep and Cook Time: 15 minutes Serves 4 ...
Views: 1418(4 votes) - 3-Minute Swiss Chard - by Submitted on Jul 12, 2012 from George MateljanSwiss chard is one of our most nutrient-rich foods and one that is so easy to prepare. It is a great complement to almost any meal. Prep and Cook Time: 15 minutes Serves 2 Ingredients: • 1 lb Swiss chard, chopped • 1 medium clove Chopped Garlic • 1 tsp fresh lemon juice • 3 TBS ...
Views: 1882(2 votes) - 7-Minute Butternut Squash - by Submitted on Jan 10, 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 ...
Views: 1384(2 votes) - Baked Halibut with Herbs - by Submitted on Apr 30, 2012 from George MateljanAdd this wonderful halibut dish to your Healthiest Way of Eating in just 15 minutes! This recipe is a great way to add more of those health-promoting omega-3 fatty acids to your meals. 4 ounces of halibut provides 26% of your daily value for those hard-to-find nutrients as well as 76% of your ...
Views: 1664(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) - Beets with Fennel Yogurt Sauce - by Submitted on Nov 21, 2011 from George MateljanBeets don't have to take a long time to cook. The fennel and yogurt in this recipe are a great complement to the flavor of beets making it a great addition to your Healthiest Way of Eating. Prep and Cook Time: 20 minutes Serves 2-4 Ingredients: • 4 small whole beets, cut into quarters ...
Views: 1320(2 votes) - Creamy Romaine Salad - by Submitted on Jul 18, 2012 from George MateljanGreen salads are always welcome as a part of your Healthiest Way of Eating. This healthy green salad can be enjoyed with just about any type of dressing. However, it is worth the time to make this creamy dressing for its delicious flavor and extra nutritional value. Prep and Cook Time: 15 ...
Views: 1715(2 votes) - Grapefruit Arugula Salad - by Submitted on May 03, 2011 from George MateljanYou are adding an extra boost of health-promoting vitamins A, C, and K when you include this easy-to-prepare recipe to your Healthiest Way of Eating. One serving provides 64% of the Daily Value (DV) for vitamin K, 26% DV for vitamin C, and 20 % DV for Vitamin C. Enjoy! Prep and Cook Time: 15 ...
Views: 1224(2 votes) - Indian Style Black Bean Burrito - by Submitted on May 16, 2011 from George MateljanThe combination of Southwestern ingredients and Eastern seasonings add a unique flavor to this burrito. One serving also provides you with 329% of the daily value (DV) for vitamin A and 180% DV for vitamin C. Enjoy! Prep and Cook Time: 30 minutes Serves 4 Ingredients: • 1 medium ...
Views: 1452(4 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) - Pureed Navy Beans - by Submitted on May 23, 2011 from George MateljanPureed Navy Beans are a great substitute for mashed potatoes in your Healthiest Way of Eating. Rich in dietary fiber, it can help maintain normal cholesterol levels and blood sugar levels. And it's delicious. Enjoy! Prep and Cook Time: 15 minutes Serves 4 Ingredients: • 2 cans navy ...
Views: 1502(4 votes) - Quick Black Bean Chili - by Submitted on Jun 04, 2012 from George MateljanA rich, hearty and flavorful soup in less than 30 minutes—that's our Quick Black Bean Chili. It's so delicious and so rich in nutrients, which is one of the reasons that we feature it in our Healthiest Way of Eating Plan. Prep and Cook Time: 30 minutes Serves 2 Ingredients: • 1 medium ...
Views: 1430(2 votes) - Quick Broiled Salmon with Ginger Mint Salsa - by Submitted on Jun 08, 2012 from George MateljanShort on time? You receive enormous nutritional benefits by adding from this flavorful combination of tangy salsa and salmon to your Healthiest Way of Eating. And it can be prepared in minutes. It is an exceptionally good source of hard-to-find, health-promoting omega-3 fatty acids. Prep and ...
Views: 1619(2 votes) - Salmon with Mustard and Ginger - by Submitted on Jul 09, 2012 from George MateljanTry this easy-to-prepare recipe not only for great taste but to add an extra boost of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. Enjoy! Prep and Cook Time: 15 minutes Serves 2 Ingredients: • 8 oz salmon fillet • 2 tsp + 1 TBS lemon juice • 1 TBS extra ...
Views: 1669(2 votes) - Shrimp Salad - by Submitted on Mar 27, 2012 from George MateljanOne serving of this salad adds provides you with a very good source of health-promoting vitamin D and K, (important components for healthy bones) to your Healthiest Way of Eating. And the shrimp will boost your intake of those hard-to-find omega-3 fatty acids, and help keep inflammation at bay. ...
Views: 2102(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) - 10-Minute Fresh Berry Dessert with Yogurt and Chocolate - by Submitted on Jun 06, 2011 from George MateljanThis 10-minute dessert combines our favorite flavors in a quick and easy way that is rich tasting, yet healthier than many desserts. The chocolate is a great complement to the berries and yogurt. It is perfect for those moments when you want to enjoy this wonderful combination of ...
Views: 1644(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) - 15-Minute Broiled Chicken Salad - by Submitted on Apr 03, 2012 from George MateljanThis quick and easy chicken salad is a perfect lunch or light dinner, making it easy for you to enjoy a great tasting way to receive the health benefits of chicken and salad greens. Our Quick Broil method of cooking helps seal in the chicken's juices making it more tender and flavorful. Feel ...
Views: 1515(3 votes) - 5 Spice Salmon - by Submitted on Jun 13, 2011 from George MateljanThe balanced flavor in this Asian flavored dish with the 5 Chinese spices is wonderful. This is a surprising dish that is both light, yet very flavorful. It is full of nutrition and very simple to prepare. Prep and Cook Time: 30 minutes Serves 4 Ingredients: • 1 lb salmon filet cut ...
Views: 1385(3 votes) - Fresh Tomato Salsa - by Submitted on Jul 01, 2011 from George MateljanThis is a fresh tasting salsa that can be stored in the refrigerator for up to a week. Use only vine ripened tomatoes if at all possible when they are in season for the best flavor. If there are any green seeds inside they are not ripe. Prep and Cook Time: 20 minutes Ingredients: • 2 ...
Views: 1215(3 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) - 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) - Peanut Shrimp - by Submitted on May 31, 2011 from George MateljanInclude this easy-to-prepare dish you can enjoy in a matter of minutes as part of your Healthiest Way of Eating! One serving also provides you with health-promoting nutrients including 62% of the Daily Value (DV) for selenium, 55% DV for protein and 43% DV for vitamin D. Prep and Cook Time: ...
Views: 1136(3 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) - 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) - 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) - Garlic Shrimp Salad - by Submitted on Feb 07, 2012 from George MateljanEnjoy this delicious shrimp salad as part of your Healthiest Way of Eating. It makes a great light meal on its own, or you can serve it as a side salad to a larger meal. Rich in health-promoting nutrients you will receive 60% of the Daily Value (DV) for vitamin C, 56% DV for protein, 53% DV for ...
Views: 1453(4 votes) - Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs - by Submitted on Nov 29, 2011 from George MateljanHolidays are usually the time we throw caution to the wind when it comes to what we eat. But you can enjoy the holidays without compromising health with our Healthy Holiday menu which has less fat and fewer calories—one-third fewer calories! Please read entire recipe before shopping or ...
Views: 1791(5 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) - 10-Minute Huevos Rancheros - by Submitted on Aug 22, 2011 from George MateljanHuevos rancheros don't have to take a long time to prepare. Try this easy-to-prepare version for a breakfast treat you can make on a work day! Prep and Cook Time: 15 minutes Serves 1 Ingredients: • 2 omega-3-rich eggs • 1/2 can black beans (No BPA), drained and mashed • 1 TBS extra ...
Views: 1094(2 votes) - 15-Minute Salmon with Mint Salsa - by Submitted on Mar 20, 2012 from George MateljanThis is a delicious way to add an excellent source of selenium, omega-3 fatty acids, and vitamin D to your Healthiest Way of Eating. The spicy and flavorful salsa is easy to prepare and is a perfect complement to the rich taste of salmon. You may even want to double the salsa recipe to have ...
Views: 1393(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) - 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 Shrimp and Avocado Salad - by Submitted on Dec 27, 2011 from George MateljanThis quick and easy shrimp salad is great tasting and makes it easy for you to receive the healthy benefits of shrimp along with vegetables. It makes a perfect light meal or substantial side salad. Prep and Cook Time: 15 minutes Serves 4 Ingredients: • 1 lb cooked medium sized shrimp ...
Views: 1307(3 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) - 5-Minute Cold Cucumber Salad - by Submitted on May 14, 2012 from George MateljanStay cool with this easy-to-prepare summer salad. One serving provides 246% of your Daily Value (DV) for vitamin C and 52% DV for vitamin A. Prep and Cook Time: 5 minutes Serves 2 Ingredients: -1/2 medium red onion, sliced thin -1 medium clove garlic, chopped -1 medium cucumber, ...
Views: 1908(2 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) - 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) - 5-Minute Watermelon Frappe - by Submitted on Jun 17, 2011 from George MateljanThis is a perfect snack for a hot summer afternoon. Prep and Cook Time: 5 minutes Serves 2 Ingredients: • 4 cups cold watermelon chunks • 8 mint leaves Directions: 1. Run the blender at medium speed and drop chunks of watermelon through the feed hole one at a time until they ...
Views: 1566(1 vote)