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    Simple, Healthy, Fresh 2.0
    Simple, Healthy, Fresh 2.0
    Simple, Healthy, Fresh 2.0
    Ebook147 pages44 minutes

    Simple, Healthy, Fresh 2.0

    By Brick ONeil

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    About this ebook

    The second cookbook in the series keeps in mind those with health issues (such as diabetes, heart disease, kidney failure-such as me) and are on a limited income. In "Simple, Healthy, Fresh 2.0" you will find healthy, simple recipes that aren't the same old pasta and tomato sauce or meatloaf grind or tuna casserole, though you will find these recipes invigorated!

    Using fresh ingredients and a minimum of anything processed, pre-made, boxed, bagged and canned, invigorate recipes with herbs and spices. You will see how to prepare foods you may find on a sale or bargain, into something special. These keep in mind those with health issues and are on a limited income, as I have been for the past few decades. I’ve created healthy recipes that aren’t the same old pasta and tomato sauce or meatloaf grind or tuna casserole.

    "Simple, Healthy, Fresh 2.0" has 70+ recipes, from appetizers/breakfasts/snacks to Vegetables, you'll see new and interesting ways to prepare foods, such as a simple meal of Fennel Frond Pesto to a more complex stuffed pork chops on onion-tomato sauce.

    Enjoy!

    LanguageEnglish
    PublisherBrick ONeil
    Release dateJun 1, 2013
    ISBN9781301532186
    Simple, Healthy, Fresh 2.0
    Author

    Brick ONeil

    Brick ONeil grew up in America’s heartland, the midwestern United States, receiving a Bachelors of Arts in Religious Studies then moving to the southern United States for his Masters in Human Resources, living in both Oklahoma and Texas for some time before settling in the Pacific Northwestern coast in the Emerald City, Seattle.He has been writing professionally since 2001 and before that was a Vocational Rehabilitation Counselor in the private workers’ compensation field, still holding his Certified Rehabilitation Counselor certification. He began writing articles and working on projects for clients while writing his first novel, Aside of Murder under his writing business, Lione Services.Now he has ten books under his belt in four genres, fiction-mystery, fiction-short story, non fiction-cookbooks and non fiction-biography. He has his mystery series, The Rose Petal Wine Murder Mysteries with two books published now out of the seven; the cookbook series, “Simple, Healthy, Fresh”, with books 1.0, 2.0, 3.0 and the Ultimate; three books of short stories, Different Dreams; Unrelated: A selection of short stories and Triad: Fates, Furies and Graces finally,his short biography, Silver Linings on Dark Clouds (My Life with Alport’s Syndrome) is out as well.Find him online:http://brickoneil.com (pages for each book)http://linkedin.com/in/brickoneilhttps://www.facebook.com/brickoneil

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      Book preview

      Simple, Healthy, Fresh 2.0 - Brick ONeil

      INTRODUCTION

      Hello and welcome again to Simple, Healthy, Fresh, where the recipes are simple to make,healthy for your body and fresh from nature.

      In book 2 of this series are more simple recipes for you to try, create and make your own that are healthy for your body and mind, as well as being as close to nature as possible. All the meats and vegetables are bought at local farmers markets,and other food items are bought from local grocery stores, well within reach of limiited income families such as mine. We eat very little meat and when we do the meat is lean, fat-free beef (only about once per week), chicken (either whole, cut up or breast/thigh meat, low fat pork and sausage from healthy meats. We do like the drumsticks as weekend treats, grilled or baked with a spicy or sweet barbeque dipping sauce. Sometimes we enjoy healthy fish, like Salmon, Sole, Cod or Tuna. Most any of the chicken or pork dishes can be substitued with fish. Remember, a serving is 4 ounces, so you need to buy only 4 oucnes per person.

      We eat a lot of salad, a favorite being romaine. Romaine is a hearty, 'meaty' salad that lasts a long time and can withstand most anything you throw on it. It's a great all-around leafy green for many dishes. Green, red, butter and bib lettuce is great as well, though they must be eaten within a day or two of buying, because the do not store well. These are more delicate salads so I would not throw a whole lot of heavy vegetables or meats in with them.

      In this second cookbook, I introduce more ways to incorporate vegetables in your meals, such as beet greens as an accompanyment to fried chicken and a roasted mashed potato-beet dish. Roasting makes the beets sweet and sultry, perfect for Valentines day, special anniversary or Christmas dinner. Be adventurous with your ccoking and don't be afraid to try new things. Ther are many recipes fo ryou to try out, change what you want and make it your own.

      Remember, as in the first cookbook, when I use Olive Oil, I'm using Extra Virgin Olive Oil-First Cold Press. This is the most authentic Olive Oil from Italy and other Olive producing regions in the world. Many 'light' versions in the supermarkets today are soy-based with olive oil flavorings. I buy the large gallon tin of olive oil from Italy, around $20 in my neck of the woods. I use Olive Oil for sautéing or light heating of meats and vegetables. For pan or deep frying, I use a canola or vegetable oil. These are lower in fat and calories than a corn or other oil and the cheapest on the market.

      For spices, I use dried spices. When using dried spices, use half of what you would if you were using fresh spices and herbs. Dried spices are twice as pungent, for instance, if you were to use 2 tablespoons fresh rosemary, you would use 1 tablespoon of dried. If you have a mortar and pestle, I would grind all my spices using that, however, if you have a small processor, feel free to run them through that for a few seconds, to 'wake' them up. You could always rub the dried spices between your palms to activate the oils and aromas, but sometimes I just add them in at the beginning of a dish, because dried is more forgiving than fresh.

      Typically, I stay away from canned foods but one exception is tomatoes. With fresh tomatoes so expensive these days, canned tomatoes can be inexpensive and such a time saver. If you have store loyalty cards, you will sometimes get

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