Six Healthy Cooking Ingredients All Families Need in Their Kitchens

healthy olive oil onions and garlic


It is necessary to have healthy ingredients at home that you can use on a regular basis to fix healthy meals for you and your entire family. They should be low in fat, salt and sugar with no added preservatives.

Some of the healthiest cooking ingredients to have in your kitchen include:

1. Olive Oil
Olive oil has no saturated fat and is considered the most healthy oil by many authorities, including, the American Heart Association. It can be used in salads, for baking, and for pan cooking.

2. Non Fat Yogurt
Non-fat yogurt, especially Greek yogurt is a wonderful substitute for recipes that call for mayonnaise, or sour cream. They can be used to thicken a variety of sauces and also make a great snack or breakfast.

3. Onions and Garlic
It is possible to include onions in a number of recipes like soups, salads or in stir-fry. Onions have a very distinctive flavour liked by many people in their salads. They help balance blood sugar for people struggling with this issue, such as, Diabetics and those diagnosed with pre-diabetes. They contain anti-inflammatory benefits for those who struggle with allergies when they include them regularly in their meals. Onions eaten in large amounts provide anti-bacteria properties for the body to fight harmful bacteria that may cause illnesses.

Garlic is related to the onion family and is high in selenium. It helps in reducing blood cholesterol that can cause problems in the heart. It is necessary to allow garlic to rest after chopping before cooking to obtain the maximum health benefits. It increases iron absorption which is essential in the production of red blood cells. Furthermore it is believed to help in the fight against obesity.

4. Tomatoes
Tomatoes whether fresh or in a paste are a must have ingredient. They can be eaten raw in a salad or made into various sauces for a sumptuous meal. The red pigment in tomatoes is called lycopene and promotes the production of collagen for gorgeous firm skin. Lycopene enables one to enjoy a good night sleep healing to the mind, body and soul. Tomatoes are also believed to help the skin fight against sunburn when eaten in abundance. Tomatoes also lower the risk of osteoporosis by strengthening the bones when eaten regularly. They also contain antioxidants necessary in the fight against cancer. Drizzling olive oil on your tomatoes ensures you obtain additional nutritional benefits. Finally, cherry and grape tomatoes are very low in calories, they can be eaten in abundance for snacking and with meals.

5. Herbs
Most fresh herbs contain strong aromas that make a meal enjoyable, and they can be grown on your windowsill and therefore be easily accessible to create healthy and delicious meals.

• Rosemary can be included in soups, for chicken dishes and in your cup of tea.
• Rosemary is believed to help improve the brain health of people who forget easily.
• Parsley is full of minerals and vitamins; additionally it adds color to a salad for a mouth-watering meal.
Ginger is another herb that is good for the digestive health and is believed to settle an upset stomach. It can be dried and used in a tea to relieve a cold becauses it is known to open the sinuses for easier breathing.
• A number of people have used it to relieve pain in a tooth by chewing it. Read more

Toasted Almonds – An Easy, Healthy Snack

toasted almond snack recipe

Nuts are full of heart healthy fats.  A simple toasting will bring out their full flavor. I love to take a baggie of toasted almonds to work with me for snacking. They have the crunch that I want and they’re healthy too. Can’t beat it. Here’s how to toast your own.


1/2 cup almonds


  1. Preheat the oven to 350°F.
  1. Spread the nuts out on a baking sheet.
  1. Toast the nuts in the oven until they are lightly browned, about 8-10 minutes. Do NOT burn.
  1. Cool and store in an airtight container for up to 2 weeks.

Calories Per Serving: 100 (about 19 almonds)


Vegetarian Chili Recipe

Vegetarian Chili recipe


This hearty chili will please even the carnivores in your house.


1 small onion, chopped

1 large green bell pepper, chopped

3/4 cup chopped celery

3/4 cup dry red wine or water

3 cloves garlic, finely chopped

2 cans (14.5 ounces each) diced tomatoes, undrained

1 1/2 cups water

1/4 cup tomato paste

2 Vegetable Flavor Bouillon Cubes

1 tbsp chopped fresh cilantro

1 tbsp chili powder

1/2 tsp cumin

2 cans (15 ounces each) kidney beans, rinsed

1 can whole kernel corn, drained

1 can garbanzo beans, drained


  1. Cook onion, pepper, celery, wine and garlic in large saucepan over medium-high heat until vegetables are tender.
  1. Add tomatoes with juice, water, tomato paste, bouillon, cilantro, chili powder and cumin; stir well.
  1. Stir in kidney beans, corn and garbanzo beans. Bring to a boil; cover. Reduce heat to low; cook, stirring occasionally, for 45 minutes.

(Makes 6 Servings)

Calories Per Serving: 210


Easy Christmas Sugar Cookie Recipe

Easy Christmas Sugar Cookie Recipe

Easy Christmas Sugar Cookie Recipe

1 c. margarine
1 c. sugar
3/4 c. brown sugar
2 eggs
1 tsp. vanilla
3 1/2 c. flour
1 tsp. baking powder
1/2 tsp. salt

Cream margarine, sugar and eggs. Mix dry ingredients; add to cream mixture. Add flour until dough is firm. Chill dough. Roll on floured board 1/8 to 1/4 inch thick. Cut out cookies. Bake on ungreased cookie sheet. Bake at 350 degrees for 10 to 12 minutes.