With normal traditional meals, it is important to take note in the ways we have been taught to make them. Baked mac n cheese, collars greens ( with the meat of our Choice mixed with sugar) Stuffed turkey, and so on. Unfortunately, black people have higher rates of certain medical conditions like heart disease, high blood pressure, obesity, etc. this can be from cooking with too much butter, adding too much salt, not including enough greens, and just making dishes that lead to malnutrition. The medical conditions that black people face can be at a lower rate if we pay better attention to our health. Below are some healthy meals to cook for the holidays or a nice family dinner. Recipes and instructions are included.
Simple Healthy Holiday Meals
Roast Turkey Breast:
1 (4 to 5 lbs) turkey breast, skin on
2 tbsp butter
Sea salt, to taste
tsp. Garlic powder
Freshly ground black pepper, to taste
1/4 sliced white onion
1/4 sliced apple
1/2 cup chicken stock or turkey stock for basting
Preheat oven to 350 degrees or turn your crock pot to high or low setting. High for 4 hour cooking time low for 6 hour cooking time. Place the turkey breast on a roasting pan rack and brush the turkey with the butter. Season the turkey all over with Sea salt,black pepper, sage, thyme and garlic powder. Layer the apple and onion slices on the roasting rack or in the crock pot and place the turkey on top. Roast for 45 minutes to 1 hour, in the oven or two hours in the crock pot. baste the turkey with stock at half hour increments in the oven and just once after a two hour increment in the crock pot. Baste quickly if using the crock pot as heat will be loss and temperature will have to readjust. When the turkeys inside temperature 155 F, remove the turkey from the oven or crock pot. Wrap in foil and let it rest for 15-20 minutes. Carve and enjoy.
1 large head cauliflower
3 Tbs. unsalted butter
2 cups water
1 tsp. Sea Salt
1 tsp. Pepper
1/4 c Fresh Parsley
Remove the cord from the cauliflower. Dice the cauliflower into very small fine pieces. Using a quart pan melt the butter. Add the cauliflower and cook for approximately 5 minutes, stirring every thirty seconds. Add the water to the cauliflower, add the salt and stir. Bring the mixture to a rolling boil. Lower the temperature and continue to cook for 10 minutes on medium high. Drain the cauliflower saving 1/2 to 3/4 c of the liquid. Place the cauliflower back into the pan, add in the pepper and parsley. Mash with a blender preferably immersion until desired creamy texture. Place the hot mixture in a lightly buttered dish and serve.
Lemon/Garlic Green Beans Mushrooms/Cranberry Medley
1- 2 lbs. green beans with trimmed ends
1/2 lb. Fresh Mushrooms, Cleaned & Sliced
3 Tbs. garlic butter
1/2 White Onion sliced thin
1 garlic clove,minced
Juice of 1 Lemon
1 tablespoon lemon zest
1 tsp. Sea Salt (more to taste)
1 tsp. Fresh Black Pepper
1 Tbl. Sugar
1/2-1 c dried cranberries
Bowl of ice water
Blanch the green beans in a large pot of salted water for 2-3 minutes. The green beans will change to a bright green color. Remove the pot from the heat, drain the green beans and immediately place them in ice cold water for 30 seconds. This will stop the green beans from further cooking. In a large heavy skillet, melt the garlic butter. Add the onion, garlic, salt, pepper, sugar, lemon juice and sauté for 30 seconds. Add the green beans and mushrooms, cook and coat all over. Cook approximately 5 minutes. Remove to serving dish, fold in dried cranberries and sprinkle with the lemon zest. Enjoy!
For dips such as spinach and ranch use vegetable chips in place of crackers, potato chips or salted pretzels.
Use unsalted pretzels and healthy whole grain crackers with seeds and vegetable purée such as sweet potato. Replace the sour cream and mayonnaise in creamy dip recipes with plain Greek yogurt.
Replace apple pie with a tasty batch of sautéed warm apples with a touch of cinnamon and Nutmeg. Eliminate the processed sugar and enjoy the natural sweetness of the apples.
Keep it simple. Mini fruit and vegetable kabobs. Skewer 3-4 pieces of diced fruit or vegetables on toothpicks.
Combinations such as:
Cherry tomato/basil/black olive
Pineapple Chunk/Cherry/Mandarin Orange Segment
Don’t forget your all important omega sources. Take your favorite Tuna, Chicken or Salmon Salad recipe, replace the mayo with plain Greek yogurt, agh extra diced celery, red onion, scallions and a tsp of dried dill. Mix, chill and scoop into lettuce cups. Sprinkle with slivered almonds, pumpkin or sunflower seeds.
Monet – “My name is Monet. It is said the same way as singer Janelle (Monae)! Friends and family call me Naisy (neigh•zee). Writing has always been my passion. My other hobbies are playing piano, cooking, working out (Pilates and tae Kwan do), reading and beauty/skin care”