20 + Ways To Sneak Vegetables Into Foods Kids Love

20 + Ways To Sneak Vegetables Into Foods Kids Love by Chef Murph Getting kids to eat vegetables and other “unfun” foods can be difficult. Unfortunately, the human taste buds don’t drool over Brussels Sprouts, like they do over fudge brownies. But, the fact remains that children need a well-balanced diet that is primarily based…

6 Tips For Healthier Baking

6 Tips For Healthier Baking by Chef Murph You can have your cookies and feel good too! It is becoming a trend as of late to switch over to either gluten-free or all-natural diets. The problem with these is that everybody has their vices. Baking will always haunt those true kitchen junkies. No matter how…

30 Healthy Cooking Tips For Weight Loss

30 Healthy Cooking Tips By Chef K.T. Murphy We all know a lot of your eating habits were probably shaped in your childhood. So, if you grew up in a home where you commonly ate fried foods, fast foods, and red meat then there’s a good chance that’s the style of cooking you use and…

Herbs, Remedies for Common Ailments (Book)

By Chef K.T. Murphy Free Download, includes 21 home remedies and 26 natural pain killers. We like to take a pill for that what ail us. Not caring what it will do to us. maybe we need to get simpler. Maybe, if we add some simple things to our grocery list. Could make us healthier…

Baked Orange Roughy with Sun Dried Tomatoes

Low fat and a wonderful source of Vitamin A. Ingredients: 4 orange roughy fillets 2 cups fresh spinach, chopped 1 cup mushrooms, sliced 1 tomato, chopped 1/2 cup low-fat sun-dried tomato dressing Nonstick cooking spray Instructions: Spray a large baking dish with the nonstick cooking spray. Preheat oven to 375 degrees. Place the fillets in…

Quick Chicken with Apricots and Lemon

by Chef Murph Ingredients: 4 (5 oz.) chicken breasts, boneless and skinless 1 Tablespoon lemon juice 1/3 C. lite apricot preserves Dash ground allspice Dash of Cayenne Directions: Pat chicken dry and place on broiler rack. Broil for about 6 minutes. Brush first side with lemon juice, turn chicken over and brush with remaining juice….

Cucumber Cooler

Cucumber Cooler By Chef K.T. Murphy Half a cucumber, halved length ways 3 carrots, peeled 3 celery stalks, tops trimmed off Tip: Fruit juices are great for overall health. At first it takes a little time to get used to the taste, but eventually you’ll get there…. Just think of all those health benefits! Another…

Mushroom Omelette

Mushroom Omelette By Chef K.T. Murphy Ingredients: 1 cup of trimmed and sliced mushrooms 8 large eggs 2 oz grated Gruyere cheese or Swiss cheese 2 tablespoons butter Fresh parsley to garnish Salt and pepper to taste Instructions: Add one tablespoon butter to a non-stick frying pan and add the mushrooms. Saute over low heat…

Not Like Mama’s Lasagna

Not Like Mama’s Lasagna By Chef K.T. Murphy Ingredients: Canola Oil 6 lasagna noodles 3 cup eggplant, peeled and chopped 1 bell pepper, diced 1 onion, chopped 1 tablespoon basil 3 cloves garlic mixed 2 (8 ounce) cans no salt tomato sauce 1 1/2 cup fat free cottage cheese 1 1/2 cups skim shredded mozzarella…

White Bean and Rosemary Dip

Ingredients: 1 (19oz) can Great Northern, Navy or Cannellini beans, drained and rinsed 2 tbsp freshly squeezed lemon juice 2 tbsp rosemary leaves Hot pepper sauce Instructions Puree all ingredients in a food processor or blender until smooth. Place the mixture into a bowl, cover and refrigerate for about15 minutes. Enjoy! This makes a healthy…

Quick Vegetable Dip

INGREDIENTS: 1 cup mayonnaise 1 teaspoon curry powder 1 teaspoon crushed garlic 3 teaspoons tarragon vinegar 1 teaspoon grated onion 1 teaspoon prepared horseradish DIRECTIONS: In a small bowl, combine mayonnaise, curry powder, garlic, vinegar, onion and horseradish. Mix together, cover and chill overnight.