Index

Alternate Miracle Shake

Alternate Spinach Smoothie

Alternate Strawberry Rhubarb Shake

Apple and Pear Crisp: Sugar Free, Gluten Free, and Vegetarian

Apple Crisp: Sugar Free, Gluten Free

Apple Crisp 2: Sugar Free, Gluten Free, and Vegetarian

Apple Crisp 3: Gluten Free, No Sugar Added, Cinnamon Apple Crisp 

Apple Sauce

Anti Alzheimer’s Anti Diabetes Smoothie

Avocado Spinach Smoothie - amazingly delicious and nutritious

Banana Applesauce Miracle Shake

Banana Chocolate and/or Peanut-Butter, Vegan and Sugar Free "Ice-Cream" Easy

Banana Orange Miracle Shake

Bean and Brown Rice Burrito

Bean and Brown Rice Dip, quick, easy, cheap

Bean and Brown Rice with Vegetable Soup, Quick, Easy, Cheap

Beef Brisket

Beet Blueberry Smoothie

Black Bean and Brown Rice Brownies: Gluten and Sugar Free

Blackberry Banana Smoothie

Blueberry Maple Syrup Smoothie (Another anti-Alzheimer's smoothie)

Blackberry Milkshake

Blackberry Milkshake by Chef Dahnaya

Simple Blueberry Smoothie: another balanced full meal deal

Sauteed Broccoli + by Chef J: Delicious, Nutritious, Easy Peasy

Broccoli Salad - very good - very nutritious

Broccoli Stir Fry with Sour Cream

Brown Rice and Bean Soup

Brown Rice and Bean Dip or Burrito Mix

Brown Rice, Butter, and Turmeric

Brown Rice and Lentil Soup

Brown Rice Pea and Lentil Soup

Brown Rice with Maple Syrup and Raisins Delicious, Nutritious, and Filling, Breakfast

Brown Rice with Turmeric and Butter or Coconut Oil

Buckwheat Miracle Shake

Butternut Squash Pie

Chocolate Cherry, Vegan and Sugar Free "Ice-Cream" Easy

Earth Cookie or Muffins

meatless Enchiladas...another super healthy meal

Fried Brown Rice

Full Meal Super Energy Bar

Garlic Egg Sandwich - OK, before you say “gross” hear me out.

Gluten Free Brown Rice Flour and Chia Seed Cancer and Diabetes fighting Bread...and it's pretty good too.

Gluten-free Pancake or Waffle, quick, incredibly easy, and great tasting.

Grapefruit Juice Freeze by Chef Dahnaya

Grapefruit Vegetable Smoothie

Greek Yogurt Smoothie

Healthier Holiday Treat Options

Humas

Ice-Cream (substitute) any flavor. No sugar, no fat, no gluten, no dairy. Really good and nutritious. (Sneaky Nutrition)

Jambalaya Mild Favorite Recipe

Jambalaya - Spicy Hot

Kale Poppy Seed Smoothie

Zesty Lemon Ginger Smoothie, another well balanced full meal deal

Lemon Turnip Smoothie - Really!  Pretty good and of course very healthy

Licorice, Vegan and Sugar Free "Ice-Cream" Easy

My Weight Loss: The "not so" Incredible Shrinking Man

No added Sugar, No Butter, No Bake Cookies

Cinnamon Raisin Oatmeal with Honey

Oatmeal: Quick and Easy Oatmeal from Rolled Oats (can also make barley meal from rolled barley)

Old Fashioned Rolled Oats with Apple: Quick, Nutritious, and Filling.

Orange Spinach Smoothie

Pancakes with Extra Health Benefits

Peach, Blueberry, Spinach, Smoothie.  Delicious and Nutritious.  Another Full Meal Deal by Stealth Health

Peanut-Butter Chocolate Smoothie

Peanut-butter Cookies: No Sugar and Gluten Free

Pina Colada Breakfast Shake

Pineapple Cobbler: Gluten Free, Sugar Free

Pineapple Cobbler Gluten Free Sugar Free Healthy Delicious Easy Peasy by chef J and chef Dahnaya

Pineapple Smoothie, one of my healthiest and craziest. Good and nutritious. Provides Food Security.

Pizza: Gluten Free, Low Fat, No Added Sugar, Fruit and/or Vegetable Pizza

Potatoes: Pomme de Terre with Rosemary and Thyme

Pumpkin Smoothie

Pumpkin Spice Shake - Another extremely healthy smoothie

Pete's Killer Quiche

Quiche: Gluten free, vegetarian, healthy, delicious, quiche.

Quick Weight Loss Plan

Rice and Bean Smoothie: Insanely healthy with a kick

Spinach Avocado Apple Smoothie a healthy smoothie by Stealth Health with Chef J and Chef Dahnaya

Spinach Poppy Seed Smoothie

wilted Spinach Salad with Mandarin Oranges

Squash Cake

Stir-Fry

Stir Fry: Quick with Onions, Bell Peppers, and Mushrooms

Strawberry Banana Miracle Shake

Strawberry, sugar free dairy free milkshake with chef Dahnaya

Strawberry no-Banana Smoothie

Strawberry Lemon Smoothie

SimpleDelicious Sugar Free Dairy Free Strawberry Milkshake

Strawberry Rhubarb Chocolate Smoothie another balanced full meal deal 

Strawberry Rhubarb Smoothie

Strawberry Rhubarb Smoothie with Turmeric

Sweet Potato Apple Cinnamon Smoothie

Sweet Potato Apple Ginger Smoothie

Tomato Sandwhich

Tomato Zucchini Zucchinatouille

Tuna Fish Sandwich

Tuna Salad - very good - very healthy

Turkey in a Pot. (Large Chicken or Small Turkey in a Crock Pot...Delicious)

Weight Loss Miracle Shake

Wassail: Non Alcoholic

Wassail Sauce (Similar to Apple Sauce)

Wheat Berries for Breakfast


Information, Quotes, Health and Diet tips

A healthy attitude is contagious

Beating a Food Addiction | CR Pete Petersen | TEDxUIdaho

Carrying a grudge is like drinking poison, it festers, infects, and contaminates, both body and mind

Diabetes: Please read if you have diabetes or prediabetes.

Do I need a special blender to make the smoothies on this site? - Please read

Do not consider it proof just because it is written in books...

Do not let the future be held hostage by the past.

End Destructive Food Cravings (Talk)

https://quickhealthymealsonabudget.blogspot.com/2018/12/food-addiction.html

Food Security The 1st level Foundation for Sustainable Weight Loss

Here's the secret to weight loss Its all about crowding out not cutting out

How to Eat a Lot and Stay Under Your Calorie and or Fat Budget

How sugar affects the brain - Nicole Avena

If men possessed wisdom

If you change the way you look at things, the things you look at change

Our greatest glory is not in never failing, but in rising up every time we fail

Mr Indifferent: Lend a Helping Hand

No disease that can be treated by diet should be treated with any other means.

Nutrition Tips : Effects of Poor Diet in Children

Sleep is that golden chain that ties health

So you messed up on Thanksgiving So did I How to get back on track

Stevia - Information

Teach thy tongue to say 'I do not know'

The Good, Bad, and Ugly Truth about Grazing and Mindless Eating

The numerous evils to which individual persons are exposed are due to the defects existing in the persons themselves.

The only person you are destined to become is the person you decide to be

Treasure the love you receive

When a man posses a good, sound body


When you rise in the morning, give thanks for the light, for your life, for your strength

Food Addiction

Pineapple Smoothie, one of my healthiest and craziest. Good and nutritious. Provides Food Security.

Pineapple Smoothie, one of my healthiest and craziest.  Good and nutritious.  Provides Food Security.

Using a stout blender.
1 cup old fashioned rolled oats.
3 cups pineapple (fresh is best and use the middle for more fiber)
2 stalks bok choy (Washed with the very bottom cut off)
1/2 cup quinoa
1/3 cup stevia
1/3 cup cashews
1/3 cup unsweetened coconut flakes
2 cups water
Blend well.
Add ice and blend well again.

Spinach Avocado Apple Smoothie a healthy smoothie by Stealth Health with Chef J and Chef Dahnaya

Slight variation from the film.

In a blender add:

1 cup milk, I still prefer almond

1 cup old fashioned rolled oats

4 cups baby spinach

Blend well

2 apples, washed and cored

1 avocado with the skin and seed removed

2 cups water

1/2 cup stevia

1 tablespoon pumpkin pie spice

blend well

add ice

blend well

delicious and nutritious

calories as written, about 1089

The Good, Bad, and Ugly Truth about Grazing and Mindless Eating

Do not let the future be held hostage by the past.

Food Security The 1st level Foundation for Sustainable Weight Loss

So you messed up on Thanksgiving So did I How to get back on track

How to Eat a Lot and Stay Under Your Calorie and or Fat Budget

Nutrition Tips : Effects of Poor Diet in Children

How sugar affects the brain - Nicole Avena

Mr Indifferent: Lend a Helping Hand

Mr. Indifferent: Lend a Helping Hand

Sleep is that golden chain that ties health

A healthy attitude is contagious

Treasure the love you receive

Teach thy tongue to say 'I do not know'

If men possessed wisdom

If men possessed wisdom, which stands in the same relation to the form of man as the sight to the eye, they would not cause any injury to themselves or to others; for the knowledge of truth removes hatred and quarrels, and prevents mutual injuries. Maimonides

No disease that can be treated by diet should be treated with any other means.

When a man posses a good, sound body

When a man (or woman) posses a good, sound body that does not overpower him (or her) nor disturb the equilibrium in him (or her), he (she) possesses a divine gift. In short, a good constitution facilitates the rule of the soul over the body, but it is not impossible to conquer a bad constitution by training.  Maimonides

The numerous evils to which individual persons are exposed are due to the defects existing in the persons themselves.

The numerous evils to which individual persons are exposed are due to the defects existing in the persons themselves. We complain and seek relief from our own faults; we suffer from the evils which we, by our own free will, inflict on ourselves and ascribe them to God, who is far from being connected with them!   Maimonides

Do not consider it proof just because it is written in books...

Do not consider it proof just because it is written in books (or the internet), for a liar who will deceive with his tongue will not hesitate to do the same with his pen.   Maimonides

Carrying a grudge is like drinking poison, it festers, infects, and contaminates, both body and mind

When you rise in the morning, give thanks for the light, for your life, for your strength

Heres the secret to weight loss Its all about crowding out not cutting out

The only person you are destined to become is the person you decide to be

Our greatest glory is not in never failing, but in rising up every time we fail

If you change the way you look at things, the things you look at change

Beating a Food Addiction | CR Pete Petersen | TEDxUIdaho

First time I've ever spoken, (I have presented, with interaction many times) in front of an audience without a text.  I would do things a bit differently next time, and hopefully a bit better.  But, c'est la vie.

Simple Delicious Grapefruit Juice Freeze by Chef Dahnaya and Stealth Health

Simple Delicious Nutritious Sugar Free Dairy Free Blackberry Milkshake by Chef Dahnaya

Simple Delicious Sugar Free Dairy Free Strawberry Milkshake with Chef Dahnaya by Stealth Health

Pineapple Cobbler Gluten Free Sugar Free Healthy Delicious Easy Peasy by chef J and chef Dahnaya

Potatoes: Pomme de Terre with Rosemary and Thyme

Potatoes: Pomme de Terre with Rosemary and Thyme

Start with a variety of potatoes.  For example two large sweet potatoes, two large red potatoes, and two large russets.

Place a frying pan, I prefer cast-iron , on the stove at just a little hotter than medium.  Pour in olive ole until there is approximately 1/4 inch.

Cut each in half, length wise.
Cut each half into thirds, not length wise.
Place the sweet potatoes or yam pieced in the microwave for 2 minutes.
Add the other potatoes and put them all back in the microwave for another 4 minutes.

Add the potatoes to the olive oil.

Stir and turn for two or three minutes.

Sprinkle with garlic and pepper (you can get this combined in the same container)

Let sit for about 1 minute then stir and turn.

Sprinkle with Lawry's Seasoned Salt

Let sit for about 1 minute then stir and turn.

Sprinkle with Rosemary and Thyme.  I prefer a little more Rosemary than Thyme.

Let sit for about 1 minute then stir and turn.

Continue to stir and turn about every minute until all sides are well browned and you can easily put a fork into the pieces.

Remove and enjoy.

Banana Chocolate and/or Peanut-Butter, Vegan and Sugar Free "Ice-Cream" Easy

Banana Chocolate and/or Peanut-Butter, Vegan and Sugar Free "Ice-Cream"

You must start with a stout or heavy duty blender or food processor.  I will usually use a Ninja for this.

Cut up into small pieces, each about 1 inch long, slightly over-ripe bananas (makes about 6 cups) freeze solid 

Add to blender or food processor

6 cups cut up over-ripe frozen bananas

1 cup almond milk

1 scoop pea protein

two tablespoon no-sugar peanut-butter and/or two tablespoon sugar-free Dutch baking chocolate.  I prefer fresh ground peanut-butter and powdered Dutch baking chocolate.  My wife prefers this with just the fresh ground peanut-butter added and no chocolate.

1/2 cup stevia in the raw.

Blend well and serve.  You can put it back in the freezer for a short period of time to harden it a bit more, but I would not recommend you do this for longer than 1 to 2 hours.

Licorice, Vegan and Sugar Free "Ice-Cream" Easy

Licorice, Vegan and Sugar Free "Ice-Cream"

You must start with a stout or heavy duty blender or food processor.  I will usually use a Ninja for this.

Add to blender or food processor

4 cups frozen blueberries

1 cup almond milk

1 scoop pea protein

1 tablespoon (or to taste) anise spice

1/2 cup stevia in the raw.

Blend well and serve.  You can put it back in the freezer for a short period of time to harden it a bit more, but I would not recommend you do this for longer than 1 to 2 hours.

Chocolate Cherry, Vegan and Sugar Free "Ice-Cream" Easy

Chocolate Cherry, Vegan and Sugar Free "Ice-Cream"
You must start with a stout or heavy duty blender or food processor.  I will usually use a Ninja for this.

Add to blender or food processor
4 cups frozen pitted cherries
1 cup almond milk
1 scoop pea protein
2 tablespoon Dutch baking chocolate
1/2 cup stevia in the raw.
Blend well and serve.  You can put it back in the freezer for a short period of time to harden it a bit more, but I would not recommend you do this for longer than 1 to 2 hours.
Enjoy

End Destructive Food Cravings (Please Share)

End Destructive Food Cravings

(From a TEDx talk delivered at the University of Idaho in April 2018)

10 years ago,

I had…

Sleep Apnea, Major Depression, Brain Fog, High Blood Pressure, I was hospitalized twice for an irregular heartbeat.  I had Diabetes, Fatty Liver, and Neuropathy.  I was scared to death of Alzheimer’s… something that runs in my family and is sometimes called type 3 diabetes. 

I’m now a recovering crap addict, that’s C.R.A.P. and a recovering binge eater.  According to the Diagnostics and Statistical Manual, or DSM… Food Addictions don’t exist.  But anyone with one, knows they do.

I was morbidly obese for most of 30 years.  At my heaviest, I was almost 300 lbs.  (Demo belt) I kept my belt to remind me how big I was.  I don’t usually wear it, but I did today.  Since then, I’ve lost a few pounds, without surgery or diet pills.

For the past 6 plus years, my blood glucose levels, or A1C have been between 4.8 and 5.2, which is almost perfect.  My intention is not to brag, but to give someone hope. 

I’m now off medication for diabetes and volunteer as a lifestyle coach for the National Diabetes Prevention Program.

While not the whole story, destructive food cravings come from 4 primary sources:

1.         Food Insecurity.  I’m not talking about… not getting enough food to eat, I am talking about not getting enough of the essential nutrients.  Food Insecurity occurs when your mind and body do not get all the nutrients they need.  As long as you are food insecure, you will crave food.  Even if you were to eat a gallon of macaroni and cheese every day… even if you were to eat TWO gallons of macaroni and cheese every single day, if that’s all you ate, you would be food insecure. 

I actually had a college roommate who tried that, and ended up getting so sick he had to have vitamin shots to regain his health.   He was lucky, it could have been much worse.  For many, it is.

Some of you, may be on a similar path.

According to the World Health Organization, and perhaps for the first time in history, there are now more people in the world who are malnourished and obese than malnourished and underweight.  Let me repeat that.  There are now more people in the world who are malnourished and obese than malnourished and underweight.

Some believe it is too expensive to eat healthy.  That’s a myth… for most. 

It’s actually cheaper to eat healthy and be healthy, even on food-stamps, IF you know how. 

Many can even eat more than they usually eat, and still lose weight, if they eat the right foods.

The best solution is to eat a healthy, well-balanced diet, every single day.

2.         Crap.  If you eat crap, you will crave crap… period.

Also, if you eat crap, you will feel like crap, if not today, eventually, if you live long enough.  There is simply no getting around the law of the harvest.  No pill will ever completely change this.  Most of you have a pretty good idea what crap is.

The best solution is to avoid crap.  I know, that may sound harsh, but remember, I’m a recovering crap addict… think about it this way… how much alcohol can a recovering alcoholic safely consume?  NONE!

3.         Emotional distress.  First a story: Last summer my then, 3-year-old granddaughter and two grandsons were on a trip with me, returning one of my grandsons to his mother.  My granddaughter was wearing a sequin dress.  She decided it would be a good idea to remove a sequin and stick it up her nose. 

OK, how many of us have stuck something up our nose and got it stuck?  I did when I was a kid. It was on the weekend and was a hassle for my parents to find someone to get it out.

I tried to remove the sequin from my granddaughter’s nose, but couldn’t even see it.  When we got back to town we went to the doctor’s and the receptionist asked why we were there.  I said: “somebody stuck a sequin up their nose.”  The receptionist smiled and asked: “now, who did that?”  My granddaughter beamed with delight and patting herself on the chest, said, “me.”  When we got in to see the doctor, she was able to see the sequin, but unable to remove it.  She referred us to an ENT.  Afterwards, she offered my granddaughter a sucker.

Quite often when children are in distress, we give them comfort food.  Usually comfort food, is crap.  As we grow older, sometimes, when we are in distress, we seek comfort in food, and usually it is? crap.  Even if it’s healthy, it’s way too much, which only makes the situation worse.

OK, how many of you have eaten a whole carton of ice-cream, a whole box of doughnuts, a whole bag of cookies, or something similar, after a breakup?

The best solution… learn to manage stress in healthy ways, and seek appropriate help for trauma.

4.         Habitual responses to cues and triggers.  These are all around us.  Businesses and organizations have become quite expert at using smells, images, and social pressure, to separate us from our money.  For some of us, many of these cues almost compel us to eat.  While it is difficult, change is possible. 

The human is the only animal that can planfully and purposefully reprogram how we respond to cues and triggers.  I’ve done it and helped others do it.  It’s not easy, but its possible for almost anyone.

The best solution is to avoid difficult cues. However, much of the time, this is impossible.  The National Diabetes Prevention Program may help.  Other programs and resources may also help.

OK, one more tip for those of you who may be binge eaters, I have learned, as with most addictions, it can be very difficult to make healthy choices when either tired or stressed.  How many of you have heard an old commercial that says: bet you can’t eat just one?  Well, when I’m tired or stressed, I can’t eat just one of anything.  Because of that, I rarely eat after 5: P.M.  This strategy has served me well for many years.  Perhaps something similar will help some of you.

Remember!  You do not need to be a slave to cravings. 

There is hope and there is help.

You can choose to love yourself more fully, you can choose to live life more fully, you can choose your own personal optimal health, whatever that may be.

Thank you

 

The following is a recap of the talk which was done in my home.  I don't know if the actual talk was ever published.