The general definition of healthy has changed from decade to decade so it can be hard to define exactly what healthy eating is. To some extent each person will need to do their own research and come up with their own ideas.

We do not eat ow fat in my family. To me, this is not a healthy way to eat. We do not eat sugar substitutes. My personal research leads me to believe that both of these things are unhealthy. The weight of the average American has been increasing steadily ( and the over all health decreasing) despite low fat/sugar free options. Apparently there is something else involved.

I believe that the keys to a healthy diet are:

• Moderation in all things
• Organic foods when possible
• Home grown when possible
• hormone free, ethically raised meats when possible
• Homemade foods to decrease the intake of additives and chemicals
• Whole foods, as they were created to be, when possible. ie: whole grain breads, brown rice, whole milk and cream, butter rather than margarine, etc.
• Lots of pure water to drink

This eating pattern coupled with an active, wholesome lifestyle, and a positive outlook keeps your body and mind functioning at peak level!

Vegetarian enchiladas

serves 6

12 tortillas, corn or wholewheat

Filling:

8 oz portabella mushrooms chopped coarsely

3 garlic cloves chopped

1 onion chopped

3 zucchini, julienned

3 carrots, julienned

1 (or more) chile chopped

1-2 bell peppers julienned (a mix is nice here)

1/2 bunch fresh cilantro

1 c grated cheese of choice (you may use soy cheese)

salt and pepper to taste

a little olive oil for sauteeing

Basically you can add any vegetable you have, leftover or whatever is prolific in the garden...

Sautee vegetables in olive oil, starting with the longest cooking and adding as needed so that all vegetables are cooked but still firm. Add chopped cilantro and mix well. Set aside.

Enchilada Sauce

1/2 onion

2 cloves garlic

1 can Muir Glen fire roasted tomatoes

1 tsp cumin

1 TBS chili powder

1/2 tsp dried chopped chipotle (Archer Farms does a good one)

salt and pepper to taste

saute onion and garlic until onion is transparent. Add rest of ingredients and simmer 20 minutes. Process in blender or food processor. If sauce is to watery then return to heat to reduce to desired consistency.

Topping:

1/2 c grated cheese of choice (use soy cheese for a vegan dish)

Heat tortillas, dip in sauce, and then lay on a plate. Put about 2 Tbs of filling in tortilla, sprinkle with some grated cheese, and roll up. Lay in 13 x 9″ pan that has been spread with a little of the enchilada sauce, seam side down. Repeat.

Drizzle with sauce. Sprinkle with about 1/2 c cheese. Sprinkle a little chopped cilantro over all. Bake at 350 for 30 minutes or until warmed through and cheese is melted.

This is for six side dish servings, for main course I add about 1/2 a pound of ground meat, chicken or seafood, and double the rest of it.

• 1 1/2 c brown rice
• 2 c water
• 1 large can Muir Glen tomatoes, diced

• 1 Tbs chopped fresh dill
• 1 onion chopped
• 2 cloves garlic, minced

• 1 lb spinach, chopped
• 1/4 c lemon juice
• 2 tbs olive oil
• salt and pepper to taste

• lemon wedges for garnish

Saute onion and garlic in olive oil until tender, add rice and allow to "toast" a few minutes, stirring constantly. Add remaining ingredients except for lemon wedges and simmer, covered, until rice is cooked, about an hour.

Chicken Nuggets are unhealthy because of the additives, the hormone filled chicken and the way that it is handled. Try these and you will never go back to the other kind.

1 lb organic, free range, chicken breast cut into small pieces

peanut oil for deep frying

Batter:

1 1/3 c flour

1/4 tsp salt

2 tsp baking powder

1 egg white

2/3 c ice water

Whisk batter ingredients together. It should be the consistency of thick cream and coat the chicken easily. Add a little more flour or a little more water if necessary.

Dip chicken pieces in batter and drop into hot (375) peanut oil a few at a time. Be careful not to overcrowd the fryer because the temperature will drop. Fry until golden and crispy and chicken is done. Use an instant read thermometer on your first few pieces to double that it is done. Fry time will vary depending on the size of the pieces. Remove chicken from oil and drain on absorbent surface.

Serves 6

Eggs are still an inexpensive protein. Organic, free range eggs have more omega -3 and omega -6 Fatty acids, which have been shown to raise good cholesterol levels and increase intelligence in young children.

If you can raise your own chickens, do so. It is inexpensive and the rewards of unlimited organic eggs are great!

Southwest Quiche

1 prepared unbaked pie crust (use organic coconut oil or butter rather than vegetable shortening..you don't want the transfats.)

• 9 large eggs
• 1/2 cup half and half
• 1/2 cup shredded Cheddar cheese
• 1 medium onion
• 1 13 3/4 ounce can artichoke bottoms
• 1 can cream style corn
• 1 4 ounce can peeled, diced green chiles
• 1 red bell pepper, chopped

• butter for sauteeing

• salt, and pepper to taste

Preheat oven to 375F. In a large mixing bowl, beat the eggs.Chop onion and red pepper, and saute in butter until soft and yellow. Add chopped artichoke bottoms. Spoon into crust. Pour in egg mixture. Add remaining ingredients. Bake for approximately 45 minutes until top is golden brown. Serve hot or room temperature.

Serves 8

We have a pizza night once a week. Homemade pizza is fantastic and you can put on whatever toppings you like. Make it with whole wheat flour for a healthy, and more filling pizza. When your garden is producing fresh tomatoes use these, sliced, rather than tomato sauce, for a fresh tasting alternative.

The longer you let the sponge sit the more pronounced flavor the dough will have. I generally make the sponge in the morning and finish the dough later, before dinner.

Pizza Crust

• 2 Tbs active dry yeast
• 2 Tbs honey
• 3 cups warm water (110 degrees F/45 degrees C)
• 3 teaspoon salt
• 4 tablespoons olive oil
• 3 cups unbleached all-purpose flour (or use all whole wheat)

• 3 c whole wheat flour

1. In mixer dissolve the yeast and sugar in the water, and let sit for 10 minutes.

2. Mix in 3 cups of the flour, 1 1/2 c of each.

3. Let sit for 30 minutes to 4 hours

4. Stir down and mix in salt, oil, and the rest of the flour. Knead until smooth and very elastic..about 15 minutes.

5.Separate into 3 or more balls. 3 will make 3 very large pizzas.(May be frozen at this point)

6. Let rest 10 minutes so that it can relax and lose some of the elasticity

7. Roll out on cornmeal covered surface, to desired thickness.

8. Place in pans, rub with olive oil, and finish as directed below.

For thin and crispy: Bake without toppings at 500F for 10 minutes, add toppings and bake at 375 until done

For thick and chewy: allow dough to rise for one hour in a warm place. Add toppings and place in 375F oven until done.

For Sauce: use organic pizza sauce, or make your own with a can of organic tomatoes, fresh basil, oregano, garlic, salt, fennel seed and a bit of honey.

If you want the healthiest, most delicious food you have to use the freshest and most high quality ingredients available to you. Use all foods in moderation, eat raw vegetables and fruits in good balance with the rest of your foods and stay away from packaged, premade items. Nearly anything can be made in your own kitchen with a little practice.

Learn to enjoy the cooking process!