In a world where fast-paced lifestyles and convenience often take precedence, the importance of adopting healthy eating habits cannot be overstated. Healthy food is not just a trend; it is a fundamental pillar of overall well-being. The choices we make regarding our diet directly impact our physical healty and long-term vitality. This blog explores the significance of healthy food choices and the positive effects they bring to our lives.

Healthy eating is integral to maintaining a healthy weight. Whole foods, such as lean proteins and fiber-rich vegetables, not only keep us full and satisfied but also regulate blood sugar levels. This helps prevent overeating and promotes weight management, reducing the risk of obesity-related health issues. Healthy eating is often a cornerstone of a holistic approach to well-being. It is closely intertwined with other positive lifestyle habits such as regular physical activity, hydration, and adequate sleep. These combined efforts create a synergistic effect, promoting overall health and longevity.

Consuming a diet rich in complex carbohydrates, lean proteins, and healthy fats provides a sustained release of energy throughout the day. This not only combats fatigue but also enhances productivity and focus. Unlike the temporary energy spikes from processed foods, healthy options offer lasting vitality.

Choosing healthy foods is not merely a matter of personal preference; it is a conscious decision to invest in one’s own health and longevity. The benefits extend far beyond physical appearance, reaching into mental clarity, disease prevention, and overall vitality. By embracing a diet rich in nutrient-dense foods, individuals empower themselves to lead fulfilling lives, full of energy, resilience, and a heightened sense of well-being. In a world where our choices shape our future, the simple act of choosing wholesome foods becomes a powerful tool for self-care and a foundation for a healthier, happier life.

I want share this budget-friendly and healthy recipe⇢Turkey and Vegetable Skillet with an estimated calorie count. Keep in mind that the calorie count is approximate and can vary based on specific ingredients and serving sizes. In Philippines usually they not turkey in regular market, instead you can use ground chicken breast without skin because it’s healthier part of the chicken.



Turkey and Vegetable Skillet:

Ingredients:⤵️

• 1 pound lean ground turkey or ground chicken breast
• 1 tablespoon olive oil
• 1 onion, diced
• 2 bell peppers (any color), diced
• 2 zucchini, diced
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes (no salt added)
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 2 cups cooked brown rice or quinoa

Instructions:⤵️

1. Cook Turkey or chicken: In a large skillet, heat olive oil over medium heat. Add the ground turkey and cook until browned, breaking it apart with a spatula as it cooks.

2. Add Vegetables: Add diced onion, bell peppers, zucchini, and minced garlic to the skillet. Sauté for 5-7 minutes until the vegetables are tender.

3. Season: Stir in diced tomatoes (with their juice), dried oregano, ground cumin, salt, and pepper. Mix well and let it simmer for an additional 5-7 minutes.

4. Combine with Rice or Quinoa: Add the cooked brown rice or quinoa to the skillet and mix until everything is well combined. Cook for an additional 2-3 minutes to heat through.

5. Adjust Seasoning: Taste the dish and adjust the seasoning if needed. You can add more herbs or spices according to your preference.


Calorie Count (Approximate):⤵️

This Turkey and Vegetable Skillet recipe is a nutritious and balanced meal. Depending on specific brands and quantities used, a serving could range from 400 to 500 calories. Adjust the portion sizes based on your dietary needs and goals.

Enjoy your budget-friendly and healthy meal!

• 1/4 lb. sirloin, sliced like a thin paper into 4-5 pcs. (Ask butcher to slice sirloin like a thin paper or buy a sliced sukiyaki beef from Japanese and Korean food stores.)
• 4-5 stalks green onions,
• 1 tsp. sugar
• 2 tbsp. soy sauce
• Dash of MSG (optional)
• Dash of powdered ginger or grated ginger root
• 1 tsp. sherry (optional)

Preparation:

1. Lay a green onion along the long side of each slice of meat and roll meat tightly around it.
2. Marinate rolls in mixture of soy sauce, sugar, MSG(optional), ginger and sherry for about 30 minutes.
3. Drain rolls. 
4. Broil 4" from heat for about 3 minutes on each side or until brown. 
5. Cut into one inch pieces. Serve hot.

Preparation time: about 10 minutes plus 30 minutes in marinade

Cooking time: 6-8 minutes

Makes 15-20

(Braised Beef with Liver Sauce)

• 1-1/2 lbs. stewing beef, cut into 1-1/2" cubes
• 1/2 cup vinegar
• 6 whole peppercorn, crushed
• 3 tsp. cooking oil
• 2 tsp. salt
• 3 cloves garlic, crushed
• 1 onion, sliced
• 1/2 cup tomato sauce
• 1/2 cup hot water
• 1/2 green pepper, cut into strips
• 1/2 red pepper, cut into strips
• 1 bay leaf
• 1 tsp. Tabasco
• 1/2 tsp. MSG
• 1 tsp. sugar
• 3 tbsp. oil
• 1 small can peas (8 oz.)
• 2 oz. liver sausage or 3 oz. can liver spread

Garnishes: (oprional)

2 hard cooked eggs, sliced

1/4 cup stuffed olives or grated cheese 

Preparation:⇣⤵️

1.  Marinate beef in a mixture of vinegar, peppercorn and garlic for 1-2 hours. Drain. Brown in hot oil a few pieces at a time. Set aside.
2. Sauté onions in remaining fat in skillet until soft but not brown. Return the pieces of beef to skillet. 
3. Add tomato sauce, bay leaf, salt, MSG, sugar and hot water. Bring to a simmer, cover and cook for 1-1/2 to 2 hours or until beef is tender.
4. Add red and green peppers and Tabasco sauce. 
5. Cover and simmer for 10 minutes more. Add liver paste and green peas. Stir and cook another 5 minutes. 
6. Garnish with sliced hard boiled eggs and stuffed olives or grated cheese 

Variations: Use lamb, pork or chicken in place of beef, adjust cooking times.

Preparation time: 10 minutes (plus 1-2 hours marinating time)

Cooking time: 2 hours

Serves 4

1 1/2 lbs stewing beef

CREAMED BEEF & VEGETABLES
(2 servings) (256 kcal)

Makes 4 servings

3/4 pound lean ground beef (85% lean)
1 can (14 1/2 oz) any vegetable broth
1 tablespoon Worcestershire sauce
1/2 teaspoon dried oregano leaves, crushed
1/2 teaspoon garlic powder
1 can (about 8 oz) stewed tomatoes
1 1/2 cups dry medium tube-shaped or corkscrew pasta macaroni


1. In medium skillet over medium-high heat, cook beef until browned, stirring to separate meat. Pour off fat.
2. Add broth, Worcestershire, oregano, garlic powder, and tomatoes. Heat to a boil. Stir in macaroni. Reduce heat to low. Cover and cook 10 minutes, stirring often.
3. Uncover and cook 5 minutes more or until macaroni is done and most of liquid is absorbed. If desired, garnish with Parmesan cheese.

NUTRITION FACTS:
Calories 287(101 calories from fat)
Fat 11 g
Saturated Fat 4 g
Cholesterol 53 mg
Sodium 654 mg*
Carbohydrate 27 g
Dietary Fiber 1 g
Sugars 4 g
Protein 20 g

* 400 mg of sodium

Ingredients: (2 servings) (263 kcal)

7 oz or 200 g beef, medium thinly sliced
1/6 tsp salt
pinch of pepper
1 tbs. vegetable oil

Wine sauce:
1/4 onion, thinly sliced
pinch of salt and pepper
1 tsp butter
A-mixture:
100 cc. red wine
1/3 tsp. bouillon powder
70 cc. water

Garnish:
string beans, boiled
shimeji mushrooms

Method:
(#1.) Brieftly saute the boiled string beans and shimeji in butter and transfer to a plate.
(#2.) Sprinkle salt and pepper over the meat. Broil and transfer to the plate.
(#3.) Place the onion and A-mixture in the skillet without cleaning it. Simmer the onion with the meat drippings until half the liquid has been absorbed. Season with salt and pepper to taste, add the butter and remove from heat. Pour the sauce over the meat.

Ingredients: (2 servings) (333 kcal)

7 oz. or 200 g. beef, medium thinly sliced
1/6 tsp salt
1 tbs. vegetable oil

For maitake sauce:
1-3/4 oz. or 50 g. maitake mushrooms
1/2 tbs. butter
pinch of salt and pepper
A-mixture:
1/2 tbs. butter
1/2 tbs. flour
80 cc. milk

Garnish:
3-1/2 oz. or 100 g. spinach

Method:
(#1.) Blanch the spinach and cut into manageable lengths. Saute in butter and transfer to a plate.
(#2.) In a bowl, blend the flour and milk of A-mixture well. Add the butter and heat, uncovered, for the about 1-2/3 minutes in a microwave oven. Mix well and season with a pinch of salt and pepper to taste.
(#3.) Divide the maitakes into small clusters. Saute briefly in 1/2 tbs. of butter. Sprinkle with a pinch of salt and pepper and add to Method-#2
(#4.) Sprinkle salt and pepper over the meat. Pan-broil in a skillet and transfer to the plate. Pour Method-#3 over the meat and spinach. Serve.

4 tbsps butter or margarine

2 medium-size potatoes, diced

1 small green  bell pepper, diced

1 small onion, minced

3/4 cup milk

1/4 kilo corned beef

dash of pepper

4 eggs

chopped parsley

 

1. In a skillet, heat butter then saute potatoes, green bell pepper and onions until tender. 
   
2. Add milk, corned beef and some pepper. 
   
3. Stir-fry until heated through.  
4. With a spoon, make a spoon, make 4 shallow indentations on the corned beef mixture. 
5. One at time, break an  egg in a saucer then slide on to the indentation.
6. Lower the heat. Cover the skillet and cook until eggs are set. 
7. Garnish with chopped parsley before serving.
8. Divide corned beef hash into 4 portions with a whole egg for every serving.
9. Accompany with Chef's Salad or a hot soup.

 

• 1 kl topside of beef, cut into very thin large slices
• 1 onion, chopped finely
• 2 pieces dill pickles, sliced lengthwise
• 1 tsp prepared mustard beef fat, sliced
• salt and pepper to taste
• 1 tsp soy sauce
• 1/2 Ajinomoto

2 tbsp cooking oil

3 to 3-1/2 lbs beef shank or 2 lbs stewing beef cut into 2"cubes

1 lb sirloin, sliced thinly into short strip

• 1/2 kl tenderloin
• 6 to 8 Chicken livers
• 1.7 oz can mushrooms
• 1 small can sweet peas
• 4 pcs Vienna sausages
• 3/4 cup bouillon
• 2 tbsp Sherry
• 1 tbsp Flour
• 1 small onion, chopped
• Butter for frying
• Salt and pepper, to taste
• 1/2 tsp sodium glutamate