Healthy Rich-Protein Nutrient-Dense Foods

Along with complex carbohydrates (whole grains), fiber, healthy fatslean healthy animal protein, is essential to a well-rounded healthy diet. And it’s especially important when it comes to keeping you satisfied, energized, and feeling good.

That’s where Fine Cooking Recipes come in!  If you’ve ever wound up hungry immediately after eating, it’s probably because what you ate didn’t have enough protein.  Most likely, the most important contribution of protein to weight loss is its ability to reduce appetite and cause a spontaneous reduction in calorie intake, found a 1996 European Journal of Clinical Nutrition reviewed by the National Institutes of Health (NIH) study.

Protein keeps you feeling full much better than both fat and carbs. One 2011 Obesity (Silver Spring) study in obese men, reviewed by the NIH, showed that protein at 25 percent of calories increased feelings of fullness, reduced the desire for late-night snacking by half and reduced obsessive thoughts about food by 60 percent.

In another 2015 study published in the American Journal of Clinical Psychology and reviewed by the NIH, showed women who increased their protein intake to 30 percent of calories ended up eating 441 fewer calories per day and lost 11 pounds in 12 weeks, simply by adding more protein to their diet.

And, besides, higher intake of healthy lean animal proteins has been found to not only lower blood pressure and help fight diabetes, but are also two of the main risk factors for kidney disease, found a 2016 PLOS|ONE study (NIH).

The high in protein low in fat and calories, healthy recipes offered in this article, include ingredients such as fresh lean organic grass-fed finished, or free-range finished meats, such as top sirloin, hanger steak, and chuck roast, and free-range poultry like chicken breasts, and free-range pork like  pork tenderloin(A); fresh wild-caught fish and seafood  such as tuna steak, Alaskan Sockeye salmon, and pink shrimp(A).

Nutrient-Dense Mediterranean Style Foods For Incredible Health

Other ingredients include organic vegetables and fruits, veggies include French-cut string beans (lentils), shitake mushrooms, purple potatoes, carrots, spaghetti squash, Brussels sprouts, fennel, celery, onions, garlic, shallots, and fruits include cherry tomatoes, avocados, limes, lemons, and olives (A).

Other great options are organic nuts and seeds such as pecans (A), organic grass-fed (cage-free) eggs, and organic grass-fed cheese like parmesian and blue cheese (A); all of which are low in unhealthy saturated fats and high in vegetable proteins and are in a healthy range of calories, but not necessarily that low in calories.

Other healthy nutritious ingredients in these recipes Omega 3 fatty acid oils, natural fermented foods, whole grains, herbs and spices and antioxidant drinks (A). These include extra virgin olive oil or avocado oil, natural fermented foods such as fermented mayonnaise and yellow mustard, Greek yogurt, rice vinegar, apple cider vinegar; whole grains such as whole grain fahita mix, whole wheat tortillas, rye berries; fresh herbs and spices such as cilantro, ginger root, thyme, rosemary, basil, parsley; and antioxidant drinks (crushed coffee beans).

You absolutely don’t have to count calories to be healthy and still be fit and trim. But, eating too many calories can still be harmful to some, especially if you have a history of disordered eating, and trouble keeping unhealthy weight off.

Then it might be wise to watch your calorie intake, and that means avoiding foods higher in fats such as grain-fed meats, per a 2014 Elsevier Meat Science study; farmed-raised ocean fish (higher in omega 6 than omega 3), processed grains, simple carbohydrates and high sugar foods, per a 2017 LiveScience “What are Carbohydrates?” study. If it’s something you have decided to do, you’ll soon come to find that it can be difficult to track down high-quality meals, as related in this Harvard T H Chan School Of Public Health “The Best Diet: Quality Counts” study, that fit your caloric needs and also have enough protein to keep you satisfied.

Healthy Wild Nutrient-Dense Alaskan Sockeye Salmon

Quoting the study:

High-quality foods include unrefined, minimally processed foods such as natural vegetables and fruits, whole grains, healthy fats and healthy sources of protein.

High-quality foods are recommended in the “Healthy Eating Plate”, created in 2011 by nutrition experts at the Harvard T.H. Chan School of Public Health and editors at Harvard Health Publications, was designed to address deficiencies in the U.S. Department of Agriculture (USDA)’s MyPlate.

Healthy Eating Plate consists of one-half plate of colorful vegetables and fruits, not counting potatoes because of their negative impact on blood sugar. One-fourth plate of whole grains of whole wheat, barley, wheat berries, quinoa, oats, and brown rice, and foods made with them, such as whole wheat pasta.

And, one fourth plate of lean proteins of meat, fish, nuts, and beans. Many of these foods are rich in fiber and contain a high percentage of water according to a 2017 study published in Global Pediatric Health reviewed by the NIH .

Water and fiber increases a feeling of fullness which can help you eat fewer total calories throughout the day.  Another 2012 American Journal of Clinical Nutrition (NIH) study confirmed that proteins promote feelings of fullness, spares muscle loss, and has the highest thermal effect, means it takes more calories burned to digest compared to fats and carbs. Some foods sabotage weight-loss goals like fats and carbs that stimulate reward centers in the brain and increase your cravings, which can lead to overeating and weight gain according to a 2018 Cellular Metabolism study reviewed by the NIH.

Season and cook protein foods with healthy monounsaturated fats such as extra virgin olive oil, coconut oil, avocado oil. The challenge is finding and cooking the best healthy high-quality protein, low in calorie foods that will keep you full, without putting extra pounds on. Here’s a great tip from a 2014 study published in Circulation and reviewed by the NIH study.

To increase your chances of success on a reduced-calorie diet, individualize your macronutrient ratio based on your preferences and health. It’s  just not as cut and dry with what works in dieting! For example, people with type 2 diabetes may find it easier to control their blood sugars on a low-carb rather than a high-carb diet, found a 2018 study published in the American Journal of Clinical Nutrition.

NCDs-preventing-Healthy Wild-Caught Shrimp and Olive Oil

Or, otherwise healthy people may find they’re less hungry on a high-fat, low-carb diet, and that it’s easier to follow compared to a low-fat, high-carb diet found a 2008 International Journal of Obesity (London) study reviewed by the NIH. Ideally, you may find that you can stick to a diet that has the right balance of macronutrients, which can also be effective for weight loss found a 2014 PLOS|ONE study (NIH).

A 2005 Current Sports Medical Report and the NIH recommend that people get 45–65 percent of their calories from carbs, 20–35 percent of their calories from fats, and 10–35 percent of their calories from proteins, for their macronutrients.

To determine your average calories intake, the U.S. Department Of Health has a 2015-1020 Dietary Guidelines Chart which estimates calorie needs per day, by age, sex, and physical activity level for an individual.  People, however, still tend to feel fuller, on fewer calories, after eating quality protein than they do after eating carbohydrate or fat, found a Harvard Health “Food and Diet” study. So we took on the task and found these Fine Cooking Recipes high in protein for you.

The Dietary Reference Intake (DRI) is 0.36 grams of protein per pound of body weight according to a 2015 Harvard Health “How Much Protein Do You Need Every Day?” study.  That’s 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman.

These selected high-protein meals we recommend, are all 500 calories or under and contain at least 15 grams of protein, leaving an additional 45 grams of protein to play with in other meals, which many dietitians recommend as a good and healthy ballpark number to aim for, and confirmed in a 2017 University of Wisconsin UW Health study. All of them are easy to make, delicious, and packed with the nutrients you need to not only feel good, loose weight, but also remain healthy:

Easy Grilled Steak Fajitas

Table Ready Time 30 Minutes. Serves 4

A Tex Mex favorite and staple at many restaurants, Grilled Steak Fajitas (a) are the perfect blend of well seasoned steak charred with bell peppers, and onions, avocados, cilantro, all wrapped in a warm whole grain tortilla.


1 fresh lean organic grass-fed finished beef top sirloin steak (3/4 inch thick and 1 pound)(1), per 2010 BMC Nutrition Journal (NIH).

Best Healthy Grilled Fajitas Recipe

2 tablespoons fajita seasoning mix (8), per 2014 International Journal of Molecular Science (NIH).
1 large organic sweet onion, cut crosswise into 1/2-inch slices (5), per 2012 Advanced Nutrition (NIH).
1 medium sweet organic red pepper, halved (5), per 2015 Journal of Food Science Technology (NIH).
1 medium organic green pepper, halved (5), per 2007 Journal of Food Science (NIH).
1 tablespoon organic extra virgin olive oil (6), per 2018 Endocrinol Metabolism Immune Disorder Drug Targets (NIH).
4 organic whole wheat tortillas (8 inches), warmed (7), per Harvard Health “Whole Grains”.
Sliced organic avocado, optional (5), 2013 BMC Nutrition Journal (NIH).
Minced fresh organic cilantro, optional (8), 2009 Journal of Nutrition Biochemical (NIH).
Organic lime wedges, optional (5), 2016 Pharmacognitive Review (NIH).


1. Rub steak with seasoning mix. Brush onion and peppers with oil.

2. Grill steak and vegetables, covered, on a greased rack over medium direct heat 4-6 minutes on each side, until meat reaches desired cooking preference (for medium-rare, a thermometer should read 135°; medium, 140°; and medium-well, 145°) and vegetables are tender.

Remove from grill. Let steak stand, covered, 5 minutes before slicing. Or, sear on both sides in olive oil or grass-fed butter in cast iron skillet.

3. Cut vegetables and steak into strips; serve in tortillas. If desired, top with avocado and cilantro and serve with lime wedges.

Nutrition Facts:

363 calories per serving. Lean grass-fed finished steak high in animal-protein and micro-nutrients such as omega 3 fatty acids, amino acids, vitamins and minerals, and antioxidants, and phytonutrients, combine with the high antioxidants of fruits and vegetables and herbs (cilantro), extra virgin olive oil, and nutritious whole grain tortillas, per Harvard Health “Carbohydrates”.

Ginger Salmon with Green Beans

Table Ready Time 30 minutes. Serves 2.

healthy Nutritious Ginger Salmon With Green Beans

A simple recipe for Honey Ginger Alaskan Sockeye Salmon that is bursting with flavor. A few ingredients combine to make the most flavorful marinade. This is a salmon recipe anyone could make and love!


1/4 cup organic lemon juice (5), per 2019 Critical Review of Food Science Nutrition (NIH).
2 tablespoons organic rice vinegar (9), per 2019 Critical Review of Food Science Nutrition (NIH).

3 organic garlic cloves, minced (5), per 2014 Avicenna Phytomedicine (NIH).
2 teaspoons minced fresh organic ginger root (8), per NIH “The Amazing and Mighty Ginger”.
2 teaspoons organic honey (8), per 2013 IRANIAN journal of Basic Medical Science (NIH).
1/8 teaspoon sea salt, per 2017 Food Nutrition Research (NIH).
1/8 teaspoon cayenne pepper.
2 wild-caught wild-caught Alaskan Sockeye salmon fillets (4 ounces each) (4), per 2005 Environmental Health Perspective (NIH).
1 medium organic lemon, thinly sliced (5)
3/4 pound fresh organic green beans, trimmed (5), per 2016 Oxford Journal of Nutrition.
2 tablespoons water
2 teaspoons organic extra virgin olive oil (6)
1/2 cup finely chopped organic onion (5)
3 organic garlic cloves, minced (5)
1/8 teaspoon sea salt


1. Preheat oven to 325°. Mix first seven ingredients.

2. Place each salmon fillet on a 18″ x 12″ piece of heavy-duty foil; fold up edges of foil to create a rim around the fish. Spoon lemon juice mixture over salmon; top with lemon slices. Carefully fold foil around fish, sealing tightly.

3. Place packets in a 15x10x1-in. pan. Bake until fish just begins to flake easily with a fork, 15-20 minutes. Open foil carefully to allow steam to escape.

Preparing Colorful Fresh Nutrient-Rich Food For Healthy Lifestyle

4. Meanwhile, place green beans, water and oil in a large skillet; bring to a boil. Reduce heat; simmer, covered, 5 minutes. Stir in remaining ingredients; cook, uncovered, until beans are crisp-tender, stirring occasionally. Serve with salmon.

Nutrition Facts: One Serving 357 Calories. Nutrient-dense salmon protein and micro-nutrients such as rich in omega 3 fatty acid (less fatty omega 6s), amino acids, vitamins and minerals, and antioxidants, and phytonutrients, combines with healthy nutrient-rich extra virgin olive oil, antioxidant-rich and plant phytonutrient-rich vegetables, ginger, and fermented rice vinegar, to make a healthy, nutrient-packed meal.

Bake Mayo Chicken Breasts

Table Ready Time 45 Minutes. Serves 4.

The simplest and most savory way to dress up chicken breasts for a quick supper is just to simply top them with the mix of mayonnaise, or Greek yogurt, and Parmesan cheese and bake. Dinner will be ready in 45 minutes or less.”


4 lean organic free-range finished chicken breasts (2), per 2010 BMC Nutrition Journal.
1 cup of organic fermented mayonnaise or one cup of organic Greek yogurt (9), per Harvard Health “Yogurt”.

Healthy Baked Chicken Breast With Parmesan Cheese Greek Yogurt

1/2 cup finely grated grass-fed Parmesan cheese (3), per 2018 University of Minnesota Extension.
1 teaspoon garlic powder or 3 cloves organic fresh garlic (5)
sea salt or kosher and pepper (cayenne)to taste (8)


1. Mix organic mayonnaise or yogurt, cheese and seasonings.

2. Spread mixture over chicken breast and place in baking dish.

3. Bake at 375°F for 45 minutes.

Nutrition Facts: 375 calories per serving. Healthy lean free-range chicken and cheese protein, high in micro-nutrients and phytonutrients, along with fermented probiotics mayo or Greek yogurt.

Pork Tenderloin With Mushrooms and Onions

Table Ready In 25 minutes. Serves 4.

Use a seasoned cast iron skillet here, if possible. A cast iron surface will better collect fond (also known as browned bits) from the pork, which is then deglazed to lend rich flavor to the mushrooms and onions as they cook. Cook pork tenderloin on the stove top instead of oven-roasting it; this gives it a delicious brown crust. Medium heat is key, it browns the pork without burning or toughening the surface before the middle reaches the right temp.


1 (1-lb.) fresh lean free-range finished pork tenderloin, trimmed (2), per 1997 Elsevier Meat Science.

Healthy Baked Pork Tenderloin With Shitake Mushrooms Onions

1 teaspoon sea salt, divided
3/4 teaspoon black pepper, divided
12 ounces sliced organic shiitake mushroom caps (5), per 2015 International Journal of Microbiology (NIH).
3 cups frozen organic pearl onions, thawed (or fresh) (5)
2 tablespoons chopped fresh organic thyme (8)
2 tablespoons extra virgin olive oil (6)


1. Heat oil in a large high-sided skillet over medium. Sprinkle pork with 1/2 teaspoon salt and 1/2 teaspoon pepper. Add pork to pan; cook, turning occasionally, until browned on all sides and a meat thermometer inserted into the thickest portion registers 145°F, about 15 minutes. Remove pork from pan; keep warm.

2. Add mushrooms, onions, thyme, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper to pan; cook, stirring and scraping pan to loosen browned bits from bottom of pan, until vegetables are soft, about 7 minutes. Cut pork crosswise into thin slices; serve with mushrooms and onions.

Nutrition Facts: 243 calories per serving. Lean natural free-range finished pork protein high in micro-nutrients and phytonutrients, and antioxidant-rich vegetables of garlic, shiitake mushrooms and onions, and herb thyme.

Pan-Seared Shrimp Over Rosemary Spagetti Squash

Time To the Table 20 Minutes. Serves 2

Shrimp is an often-neglected protein, but it need not be. It cooks quickly, is versatile, and doesn’t require ample prep or marinating time. For a faster option, you can use an equal amount of raw zucchini noodles or ribbons in place of the spaghetti squash. For a heartier dinner, serve with 1 cup steamed green beans.


16 ounces (1 lb) large pink wild-caught peeled and deveined shrimp (4), per 2012 Global Journal of Inflammation (NIH).

Healthy Sautéed Shrimp Spaghetti Squash and Tomatoes

1/2 cup thinly sliced organic red onion (5)
1 teaspoon minced organic garlic (5)
3 cups easy-bake organic spaghetti squash (5), per Harvard Health “Winter Squash”.
10 organic cherry tomatoes, halved (5), per 2014 Mediators of Inflammation (NIH).
2 teaspoon fresh organic lemon juice (5)
1/2 teaspoon chopped fresh organic rosemary (8), per 2016 Evidence Based Complementary and Alternative Medicine (NIH).
2 tsp organic extra virgin olive oil (6)
Dash of salt


Heat 1 teaspoon olive oil in a medium skillet over medium-high. Add shrimp; cook 2 minutes on each side or until done. Remove from pan; keep warm. Return skillet to medium-high. Add remaining 1 teaspoon oil to pan; swirl to coat.

Add onion and garlic; sauté 4 minutes or until onion is tender. Add squash, tomatoes, juice, rosemary, and salt. Cook 2 minutes or until warmed through. Top with shrimp.

Nutrition Facts: 318 Calories Per Serving. Wild-caught shrimp rich in protein and high in healthy omega 3 fatty acids (9:1 ratio of omega 3s to omega 6s), amino acids, and vitamins and minerals, with antioxidant-rich and plant phytonutrient-rich vegetables, to antioxidant-rich herb of rosemary.

Tuna Steak Nicoise Whole Grain Plate

Time To Table 45 Minutes. Serves 4.

One of the Fine Cooking Recipes involves using oily fish like wild-caught tuna, which has the extra benefit of supplying good fats like the omega-3 fats EPA and DHA. These healthy proteins and fats reduce your risk of heart disease, enhance your immune system, and lower blood pressure. Here, we combined the classic Niçoise combo of haricots verts (green beans), organic purple potatoes, grass-fed hard-cooked eggs, wild-caught tuna steaks, and organic olives with whole-grain rye berries, which have a nutty, faintly peppery-tangy flavor. If you can’t find them, use farro or wheat berries.


1 cup uncooked organic rye berries (7), per2 2013 Food and Nutrition Research (NIH).
4 large grass-fed brown eggs (1), per 2010 BMC Nutrition (NIH).

Healthy Cooked Tuna Steak With Potatoes Green Beans Tomatoes Rye Berries

8 ounces small organic purple potatoes (5), 2016 Preventive Nutrition In Food Science (NIH).
8 ounces organic haricots verts (French green beans) or green beans (5)
1 (8-oz.) wild-caught tuna steak (1/2-inch-thick) (4), 2003 AHA Journal of Circulation.
Cooking spray
1/2 teaspoon sea salt
1/2 teaspoon ground organic fennel seeds (5), 2014 Biomedical Research International (NIH).
3/4 teaspoon organic black pepper, divided
1/4 cup plus 1 1/2 tsp. extra-virgin olive oil (6)
3 tablespoons fresh organic lemon juice (5)
2 tablespoons minced French organic shallot (5), per 2014 International Journal of Cellular Medicine (NIH).
1 tablespoon chopped fresh organic thyme (8), per 2014 ACTA Polymer Pharmaceutical (NIH).
1 1/2 teaspoons fermented whole-grain organic yellow mustard (8), per Fermenting For Foods “Home-Made Yellow Mustard”.
1/4 cup firmly packed fresh Italian flat-leaf organic parsley leaf (5), per 2014 Paks Journal of Pharmaceutical Science (NIH).
2 ounces pitted organic picholine olives, halved (about 1/2 cup) (5), 2018 International Journal of Molecular Science (NIH).


1. Place rye berries in a medium saucepan; add water to cover by 1 inch. Bring to a boil over high. Reduce heat to medium; cover and simmer 5 minutes. Carefully add eggs; cover and simmer 7 minutes. Using a slotted spoon, transfer eggs to a bowl of ice water. Cover saucepan, and continue to cook rye berries, stirring occasionally, until tender but still chewy, 18 to 23 minutes. Drain and rinse rye berries. Peel eggs, and halve crosswise.

2. Place potatoes in a saucepan; add water to cover by 2 inches. Bring to a boil over high. Reduce heat to low, and simmer 10 minutes. Add haricots verts; simmer 6 minutes. Using a slotted spoon or tongs, transfer haricots verts to a bowl of ice water. Continue to cook potatoes until tender, 2 to 3 minutes more. Drain and rinse with cold water. Cut potatoes into quarters.

3. Heat a cast-iron skillet over medium-high 5 minutes. Lightly coat tuna with cooking spray; sprinkle evenly with salt, ground fennel, and 1/2 teaspoon pepper. Coat skillet with cooking spray. Add tuna, and cook to desired degree of cooking preference, about 1 minute and 30 seconds per side for rare. Remove from skillet.

4. Whisk together oil, lemon juice, shallot, thyme, Dijon, and remaining 1/4 teaspoon pepper in a small bowl.

Preparing Nutrient-Dense Foods For Social Event

5. Stir together rye berries, parsley, and half of dressing. Divide mixture evenly among 4 bowls. Top with potatoes, haricots verts, tomatoes, and olives. Thinly slice tuna against the grain. Top salads evenly with tuna slices and egg halves. Drizzle with remaining dressing.

Nutrition Facts: One Serving 521 Calories. Nutrient-dense is the theme of this meal!  From the micro-nutrients high omega 3 fatty acids, amino acids, vitamins and minerals, and anti-inflammatories of the wild-caught tuna, and the grass-fed brown nutrient-rich brown eggs, to the high antioxidants and plant phytonutrients of the organic vegetables, fennel seeds, herbs parsley and thyme, to the whole-grain rye berries.

Coffee-Rubbed Steak With Brussels Sprouts Salad

Time To Table 20 Minutes. Serves 3 Or 4.

The blue cheese and honey give the salad plenty of depth and flavor, and the coffee adds an unbeatable high antioxidant healthy richness to the steak. Serve this company-worthy entrée with garlic mashed potatoes and sautéed green beans, and pour a bottle of cabernet sauvignon (9).


1 tablespoon organic ground coffee beans (8), per 2014 Integrative Medical Research (NIH).

Healthy Grilled Steak With Brussels Sprouts Salad

3/4 teaspoon sea salt, divided
3/4 teaspoon black pepper, divided
1 pound lean grass-fed finished hanger steak (1)
1/4 cup organic extra virgin olive oil, divided (6)
1 tablespoon organic apple cider vinegar (9), 2004 American Diabetes Association “Vinegar Improves Insulin Sensitivity…”.
2 teaspoons organic fermented whole-grain yellow mustard (8)
1 teaspoon organic honey (8)
3 cups shredded organic Brussels sprouts (5), per 1995 Carcinogens (NIH).
1/3 cup chopped toasted organic pecans (5), per 2006 British Journal of Nutrition (NIH).
1 ounce organic grass-fed blue cheese, crumbled (about 1/4 cup) (3), 2006 Journal of Applied Microbiology (NIH).


1. Heat a large cast-iron seasoned skillet over medium-high. Stir together coffee, 5/8 teaspoon salt, and 1/2 teaspoon pepper in a small bowl. Sprinkle mixture evenly over steak, pressing gently to adhere. Add 1 tablespoon oil to skillet. Add steak; cook, without moving, until bottom forms a crust, about 3 minutes. Turn steak over; cook until a thermometer inserted in the thickest portion registers 120°F, 6 to 7 minutes. Remove from skillet; set aside.

2. Whisk together vinegar, mustard, honey, remaining 3 tablespoons olive oil, remaining 1/4 teaspoon pepper, and remaining 1/8 teaspoon salt in a large bowl. Add Brussels sprouts, pecans, and blue cheese; toss to coat.

3. Slice steak against the grain. Serve with Brussels sprouts salad.

Nutrition Facts: One Serving 427 Calories. Once again, the theme of this simple quick meal is nutrient-dense!  From the lean high animal-protein and micro-nutrients (omega 3 fatty acids) of the grass-fed finished hanger steak and olive oil, and the plant based antioxidant rich protein of the pecans and ground coffee beans, to the high antioxidants and plant phytonutrients of the Brussels sprouts, and the probiotics of the fermented apple cider vinegar and grass-fed blue cheese.

And, last but not least in our list of Fine Cooking Recipes, is traditional pot roast:

Old Fashion Pot Roast With Vegetables

Prep Time 20 Minutes, Crook Pot Cook Time 10 Hours

One of our all-time favorite dinners is crock pot roast with vegetables (b). We love everything about this meal and it’s perfect for weekends. It’s an entire dinner in one crock pot. You have your fresh healthy organic veggies, some starch and lean nutrient-rich beef all cooked together. You do have to do a little prep work of cutting the vegetables and browning the meat, but once you throw it all in the slow cooker, you don’t have to think about it again for hours. Before you know it dinner is ready!


3 fresh organic purple potatoes peeled and diced, or leave skin on which is more nutritious (5)

Healthy Old Fashion Crock Pot Roast With Veggies

4 fresh organic carrots peeled and sliced (5), per 1979 American Journal of Clinical Nutrition (NIH).
organic onion cut into chunks (5)
1/2 organic green pepper cut in chunks (5)
2 organic celery ribs sliced (5), per 2013 Liebert Journal of Medical Food.
3 lb. fresh lean grass-fed finished chuck roast (1)
sea salt and pepper
1 1/2 Tbsp. organic extra virgin olive oil (6)
3/4 cup water
1 Tbsp. Worcestershire sauce
1 tsp. home-made beef bouillon granules (how to make them), per Carb Wars.
1 tsp. organic dried basil, or chopped fresh organic basil (8), per NIH “Herbs and Spices In Cancer Prevention and Treatment”.
1 sprig organic rosemary (8)
1 tsp. organic thyme (8)


1. Spray slow cooker with cooking spray. Place potatoes, carrots, onion and celery on the bottom of slow cooker.

2. Season roast with salt and pepper. Heat oil in cast iron skillet on medium-high. Brown roast on all sides and place on top of veggies.

healthy foods high in micro-nutrients vitamins minerals

3. Combine water, Worcestershire, bouillon and basil. Pour over meat and vegetables.

4. Cook the roast on LOW for 7 hours, or until the beef is shredded very easily and  add vegetables and cook an additional 2 hours until vegetable are soft. Season with sea salt and fresh ground black or red  cayennepepper if needed. Enjoy!

Nutrition Facts:

Per serving 300 calories. All-around nutrient-rich “stick-to-the-ribs” lean old-fashion grass-fed finished chuck roast high in micro-nutrients, such as omega 3s, amino acids, and wide-range of vitamins and minerals, combined with nutrient-rich, high in antioxidants vegetables, and herb basil, along with healthy extra virgin olive oil. What an incredibly delicious healthy meal!!

We have many more well-balanced, healthy, low-calorie, nutrient-rich Fine Cooking Recipes to share. Leave a comment request below if you’re interested in more recipes. Any questions are also welcomed.

Healthy Fermented Probiotic Foods


(A) For more documented research on health and well being benefits of these variety of nutrient-dense foods, and where to purchase these foods, use the links provided.

(1) Quoting the National Institutes Of Health (NIH) study on fresh lean grass-fed finished beef:

Grass-fed beef tends to be lower in overall fat content, an important consideration for those consumers interested in decreasing overall fat consumption. Because of these differences in FA content, grass-fed beef also possesses a distinct grass flavor and unique cooking qualities that should be considered when making the transition from grain-fed beef. To maximize the favorable lipid profile and to guarantee the elevated antioxidant content, animals should be finished on 100 percent grass or pasture-based diets.

Variety Healthy Fresh Antioxidant-Rich Herbs

(2) Quoting the Huffington Post article on grass-fed, or free-range meats versus feedlot grain-fed meats:

You are what you eat – and the same goes for the animals whose meat, milk and eggs you put in your mouth. We should not only be concerned about what we eat, but what our food eats as well.

(3) University Of Minnesota Extension “Grass-fed finished cows produce much healthier nutrient-rich milk, butter,  and cheese.”

(4) A 2005 Environmental Health Perspective study reviewed by the NIH and why it’s healthier to eat natural wild-caught fish and seafood rather than farmed-raised. Quoting the study:

We reported recently that several organic contaminants occurred at elevated concentrations in farmed Atlantic salmon compared with concentrations of the same contaminants in wild Pacific salmon. Consumption of farmed salmon at relatively low frequencies results in elevated exposure to dioxins and dioxin-like compounds with commensurate elevation in estimates of health risk.

Variety Fresh Healthy Antioxidant-Rich Spices

(5) NIH study “Health Benefits Of Fruits and Vegetables.” Do you know what your best option is? Plant your own garden of fresh organic nutrient rich garden of fruits, vegetables, raw nuts, and edible flower seeds. You might also enjoy reading these other articles on gardening: What To Plant In Vegetable Garden, and What To Plant In Fall Garden.

(6) NIH study on extra virgin olive oil and cardiovascular health benefits. Quoting NIH:,

The studies analyzed demonstrated the role of EVOO as anti-inflammatory, antioxidant and vasodilatory nutrient that may contribute to lower the atherosclerotic burden.

(7) Harvard T H Chan School Of Public Health study of the health benefits of whole grains, “The Nutrition Source.”

(8) NIH study of culinary herbs and spices and their bioactive properties, and the contribution of plant polyphenols in boosting immune system function. Best option is to plant your own herbs and spices.

(9) NIH study of the health benefits of fermented foods. Quoting NIH in the study, they said….

As a result, fermented foods provide many health benefits such as antioxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity.

Are you ready to try these Fine Cooking Recipes? You should, that is, if you are interested in improving your own personal and family health. If you have questions or comments, please leave them below.

(a) Eric C Video
(b) Grandma Da’thy’s Kitchen Video