Whole grains are finally starting to get the attention they deserve as a healthy choice for both flavor and good nutrition. In addition to fiber, whole grains are an excellent source of vitamins, minerals, and proteins such as iron and it may be easier than you think to incorporate them into your diet.

Some of the most popular whole grains include barley, which is mild in flavor and ideal for thickening soups and stews, and there are two types that are most often eaten; pearled and hulled. Bulgur wheat is often used as a meat substitute in vegetarian soups and chili as it offers a similar texture but with a lot more fiber and a mere fraction of the fat.

Whole grains can be used to create so many different and delicious foods for every meal of the day including things like soups, salads, casseroles, and baked goods. In addition, did you know you can even make tasty treats like pizzas from whole grains?

Whole wheat flour is coarse in texture and is rich in proteins and vitamins. Whole wheat flour also contains more dietary fiber than its white counterpart making it the best choice for a filling, nutritious dish.

Greek Pizza Muffins Recipe

What You Need

• 2 tablespoons extra virgin olive oil
• 2/3 cup onion, finely chopped
• 2/3 cup red bell pepper, chopped
• 1/3 cup whole wheat pastry flour
• 1/3 cup all purpose flour
• 2 teaspoons baking powder
• 1 1/2 teaspoons fresh oregano, chopped
• 1 teaspoon sugar
• 1/4 teaspoon garlic powder
• Salt and black pepper to taste
• 1/3 cup low fat milk
• 1/3 cup feta cheese, crumbled
• 1 large egg, beaten
• 2 tablespoons tomato paste
• 2 tablespoons Kalamata olives, chopped

How to Make It

Preheat the oven to 400 degrees Fahrenheit.

In a skillet, heat the oil over medium heat before adding the onions and bell peppers. Cook for about 5 minutes or until the onions are translucent and tender while stirring often. Transfer the onions and peppers to a large bowl and allow them to cool for about 10 minutes.

Coat the inside of a miniature muffin pan with nonstick cooking spray.

In a medium sized mixing bowl, combine that whole wheat flour with the all purpose flour and add in the baking powder, chopped oregano, sugar, garlic powder, and the salt and pepper.

Stir the milk, crumbled feta cheese, the beaten egg, tomato, and the chopped onions into the bowl with the onion and pepper mixture.

Create a well in the center of the dry ingredients then add in the wet ingredients. Stir everything until just combined.

Pour the mixture into the mini muffin tin until they are about two thirds of the way full.

Bake the muffins for 12 to 15 minutes or until lightly browned. Allow the Greek pizza muffins to cool for about 5 minutes before turning upside down onto a wire rack where they should cool for another 2 to 3 minutes before being served.

Makes 24 for serving 6 to 8 Read the rest of this entry…

We are all looking for new ways to keep our families and ourselves healthy. We watch our fat and calorie intake and encourage our children to get more exercise. We take vitamins and are careful to teach our children careful hygiene habits to avoid illness. One way that we can take care of our families’ health that is easy is by using healthy chicken recipes to find new, delicious dishes we can serve for dinner that our families will love and will eat.

Eating healthy does not have to be a sacrifice. Many of us imagine a plain, lonely chicken breast sitting alone on a plate, dry and boring. However, there are many more ways to prepare chicken so that it is still low in fat, but it is full of tastes that will please everyone at the table. It is pretty exciting that we can offer our families dinners they will love and still be putting in front of them healthy, wholesome, low fat foods.

Grilled chicken, prepared with barbecue or teriyaki sauce, is one low fat option for preparing chicken. The sauces and marinades lock in the juices to create a tender, juicy meal that will taste so good, you will be unlikely to see any leftovers. Baked chicken may be prepared with barbeque as well, or it could be baked in the form of a casserole with vegetables and potatoes, topped with gooey cheese. Roast chicken has always been a favorite, and it can even be prepared in the crockpot to give you a tasty end to a very busy day.

Chicken breasts are not the only part of the chicken you can serve that is low in fat. Drumstick and chicken thigh recipes offer many different ways to prepare these favorite chicken parts. If your home is one that favors dark meat over white meat, these recipes might be exactly what you are seeking. These chicken parts can be delicious, marinated or prepared with a sauce or a spicy rub. Even leftover chicken is delicious in a casseroles, soup, or chili.

For fried chicken aficionados, prepare breaded oven fried chicken to make a dish that will truly satisfy, but with far less fat. No one at the table will miss the oil soaked chicken, and you will have created a new family favorite. You can do this with drumsticks, thighs, breasts, or any combination of these parts. Experiment if you like with various kinds of breading and seasoning.

With so many options for healthy chicken recipes, there is really no reason to look for some new or exotic food to cook in order to change up the menu. You can create original, creative dishes regularly with chicken, a familiar food that is easy to work with. Your family will love the variety of dishes they get to eat, and you will love that you are serving them foods that are healthy and low in fat and cholesterol. Everyone wins when you use healthy chicken recipes to prepare your family meals.

For more Healthy Chicken Recipes for the holiday season, pay a visit to http://www.thehealthychickenrecipes.com.

Here is a list of the most commonly used fruits in juicer recipes and their nutritional content. Fruits have a substantial amount of vitamins and minerals which are specified below. I’ve also included the different phytochemicals found in these fruits. Phytochemicals are natural bio-active compounds found in plant foods that have potent properties to protect against disease.

Apples

o    Phytochemicals: Quercetin and Phenolic Compounds.

Quercetin -  helps reduce allergy based inflammation,  helps protect against cancer and helps the lungs against the harmful effects of pollution and cigarette smoke.

Phenolic compounds – have anti-cancer properties and can reduce risk of heart disease.

o    Vitamins – C, K, Niacin, B6, Folate and Pantothenic Acid.

o    Minerals – Copper, Manganese and Potassium.

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