Healthy Recipes

For many people a healthy lifestyle can come right down to how much it costs, however with a little extra time you can make something just like a fast food restaurant but much healthier. 

Crispy Chicken Fingers
Instead of frying up chicken fingers or buying the frozen pre-made chicken fingers, try this! It cuts the calories, and you can involve your children!

12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey 
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed 
Dash of black pepper

1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard. In another dish, stir together cornflake crumbs and pepper.
2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.
3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Nutrition facts per serving: 212 calories, 23g protein, 23g carbohydrate, 3g fat (1g saturated), 0g fiber

Healthy Dipping Sauces 
And instead of that high calorie ranch try these!
1/4 cup Dijon mustard + 1 teaspoon honey = Homemade Honey Mustard
1/4 cup ketchup + pinch chili powder = Kicked-Up Ketchup
1/2 cup low-fat sour cream + fresh lime + fresh cilantro = Zesty Sour Cream
1/2 cup low-fat mayo + 1 teaspoon dried dill + 1 teaspoon garlic powder = Spiced Mayo
Source: Fitness Magazine

Tortilla & Cheese Chili
This will put a twist on that warm bowl of chili!

- 1 1/2 cups vegetarian chili
- 2 tablespoons chopped scallions
- 8 tortilla chips, broken
- 2 tablespoons shredded cheddar cheese
- 2 cups mixed greens
- 1 tablespoon low-fat Italian salad dressing

Bagel Pizza
You can add any vegetable toppings to this and make it a ‘make your own pizza night’.

½ plain bagel
¼ cup pizza sauce
1 oz part-skim shredded mozzarella cheese

1. Preheat broiler. Position top oven rack 4-5 inches below source of heat
2. Spread each bagel with 2 tablespoons of the pizza sauce. Sprinkle evenly with the cheese.
3. Place prepared bagels on a baking sheet and broil for 2 ½ to 3 minutes, until cheese melts and sauce bubbles
4. Remove from oven and serve to eat out of hand when cool enough to eat.

Source: Diabetic


Food Pyramid

Using this food pyramid to guide you may be helpful in what you should eat more and less of. If you try and go by what scientists have developed this could help lead you down healthier lifestyle.


Nutrition Label
Within the African American Community there is a higher rate of death due to unhealthy eating habits. According to some research it is recommended to change your diet to a lower total fat, saturated fats, and salt, and also increase fiber intake (1). You can monitor this by reading nutrition labels, and measuring out the serving size. It also may be helpful to understand the nutrition label, and what each number and percentage stands for. Here is an example nutrition label


On McDonalds’ website you can pick the items you eat, and it will calculate the nutrition facts just like the labels in your cupboard. For example: 2 chipotle BBQ grilled chicken snack wraps and large sweet tea is 750 calories with 7 grams of saturated fat and 1760g of sodium, among other facts. However comparing that to the chicken finger recipe provided above there is only 1g of saturated fat and 212 calories per serving. Therefore preparing a meal of chicken fingers at home is much more healthy then stopping by the drive through.

Click here to check out the nutrition facts of McDonald's.

Source: Airhihenbuwa, C., Kumanvika, S., Agurs T., Lowe, A., Saunders, D., & Morssink, C. (1996). Cultural aspects of African American eating patterns. Ethn Health, 1 (3), 245-260.