Vitamin Rich Recipes: Cooking Meals That Are Good For You

When you eat out, the food tends to have a higher saturated fat and cholesterol content, and larger portions than you would prepare at home. Tips for enhancing healthy cooking at home include using half the butter a recipe calls for and replacing the other half with unsweetened applesauce or prune puree. Here are a few recipes to get you started on health cooking, courtesy of the World’s Healthiest Foods website, which is devoted to the benefits of healthy eating.



Quick Asian Tuna for Four

The ingredients are four six-ounce tuna steaks, a tablespoon of lemon juice to rub on the tuna, one cup of minced scallion, three cloves of garlic, a tablespoon of minced ginger, two cups of thick sliced shiitake mushrooms without the stems, a tablespoon of chicken broth, a cup of orange juice, two tablespoons of soy sauce, and two tablespoons of chopped cilantro. Rub tuna with the lemon juice, and then set it aside. Sauté your scallion, garlic, ginger and mushrooms in your chicken broth for about two minutes, then add orange juice and cook for two more minutes, then add the rest of the ingredients. While the sauce simmers, cook your tuna in a non-stick skillet on medium heat for about two minutes per side. Pour the sauce over the tuna a serve. Each serving provides about 97 percent of daily vitamin K needs, 90 percent of niacin, 56 percent of thiamin, 72 percent of vitamin C, 84 percent of B6, 25 percent of vitamin D and about 25 percent of B5. All this, with only about 250 calories.

Fast Stir-Fried Chicken and Asparagus for Two

Gather the ingredients: a medium onion, sliced thick, a bunch of asparagus cut into one-inch lengths (about two cups), a tablespoon each of chicken broth, minced ginger and rice vinegar, two tablespoons of soy sauce, three garlic cloves, a pinch of red chili flakes and one large boneless chicken breast cut into one-inch pieces.  Stir fry the ion and asparagus in the chicken broth about three minutes over high heat, stirring constantly. Add the ginger, garlic, chicken and continue to fry for about four minutes. Add the soy sauce, vinegar and chili flaks and cook another two or three minutes. Season with salt and pepper to taste. Each serving is about 400 calories, with 150 percent of daily needs for B vitamin niacin, 137 percent of vitamin K, 99 percent of B6, 95 percent of folate, 81 percent of vitamin C, 42 percent of  thiamin, 38 percent of riboflavin, 32 percent of vitamin A and about a third of the daily requirement for vitamins B5 and E.

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