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H&H BRANDS MEAL SUGGESTIONS

The following is a list of different main course proteins you can use as your base item for a meal.

  1. Chicken - white chicken meat: skinless; baked, 4-oz, about 125 calories

  2. Beef - lean 93%, 3-oz, about 170 calories

  3. Turkey - lean skinless, 4-oz, about 160 calories

  4. Pork - white meat, 3-oz, about 120 calories

  5. White fish - Varies: 6-oz, about 140-180 calories, Cod, Tilapia, Halibut. 

  6. Salmon - 4-oz, cooked, wild caught; 148-160 calories, protein 22-25-grams.

  7. Canned tuna - white albacore: 5-oz can net 4-oz: 110 calories, protein 26 grams.

  8. Shrimp - cooked; 3-oz, 84 calories

It’s what you put into your system that matters.

NOTE: Keep in mind, fresh and frozen meats have liquids in them, so the end product, cooked will weigh less (in many cases, about 30% less). We suggest you use a small scale to weigh, before and after.

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SUGGESTION: Establish a daily diet plan, with total calories, and take a look at the main items. For calories, carbs, protein, and fiber, and decide what portion size you need, 3-oz, 4-oz, 5-oz, 6-oz or more. Write down the calories. Then begin adding support items to that protein. As you can see, you can really load up with many healthy vegetables, and maintain a low calorie count.

*Some of the listed calories vary from source to source, but this is a good starting point.

Some added vegetable options:

Using one of the main proteins above, like white chicken or one of the others; season your choice with the H&H Brand Chicken Seasoning, that is like a general seasoning, and whatever you choose, it will be completely seasoned, and that is important. You can also use our Salsa with many of these dishes (½ cup has only 35 calories).

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Our Chili Mix can be used with lean beef, pork, chicken, turkey and as a Taco Seasoning. And with the tomato sauce added to the Chili, its makes a complete meal, and a health and wellness friendly food.

Most of these vegetables contain a whole list of valuable nutrients and minerals like vitamins K, B6, and C, Potassium, Fiber, Manganese, and many function to benefit gut health:

  1. Broccoli - 1 cup cooked, 30 calories

  2. Asparagus - 1 cup, 30-calories

  3. Spinach - 1 cup, 7 calories

  4. Zucchini - 1 cup, 21 calories

  5. Green Beans - 1/4 cups, 45 calories

  6. Red bell peppers - ½ cup, 12 calories

  7. Cauliflower -1 cup, 27 calories

  8. Celery - 1 cup, 14 calories

  9. Cucumber -1 cup, 16 calories

  10. Tomatoes - ½ cup roasted, 35 calories

  11. White mushrooms - 1 cup, 20 calories

  12. White rice - ½ cup, 35 calories

Whole Baked Chicken Recipe for a Family

  • Season a whole 4-5-lb. chicken with H&H Brands Chicken Seasoning) - add 1-TBS to the bottom, inside and top of the chicken, while wet, do not use any oil; total 3-TBS

  • Pre-heat oven to 425

  • Place chicken in a pan, with a solid bottom, chicken breast upward. Never use a wire rack-increases cooking time by about 30%”

  • Place pan on lower rack (prevents the breast from burning), and this speeds up the cooking process, because it heats the bones in the bottom of the chicken and cooks the chicken internally at the same time

  • After ten minutes, lower the temperature to  390, and cook for 80-minutes

  • total cooking time 90-minutes

  • Never open the over door, (that increases the cooking time, and releases the flavor from the seasoning)

  • At the end of the 90 minutes, turn oven off, and leave in the oven for 15-minutes. Do not open the over door, and the seasoning will penetrate the chicken.

Notes

​You might have to adjust the cooking time slightly, based on the stove you’re using, and weight of the chicken;  

This will cook a 4-5-lb. chicken, and it will be seasoned completely.

Do not add any vegetables, potatoes or anything else with the chicken, while cooking.

Sauce

You can make a sauce with the drippings from the chicken. Spoon off most of the excess oil in the pan; add ½ cup white wine, and reduce the mixture on high heat. After reducing, add some butter, mix well, and that sauce is about as good as it can get.

Best way to cut the chicken

First turn upside down and remove the wings, legs and thighs. Then remove the wishbone in the front of the chicken. (The wishbone is what prevents you from slicing chicken or turkey breast* , and then you can remove the entire breast in one piece. Place on a cutting board and slice to desired thickness.

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*This cutting method can also be used on turkey.

Easy Tuna Salad Recipe

The following is a recipe I’ve used for over forty years. There are many variations for this, but it’s simple and quick, with great nutritional value. This works great as a sandwich, with a couple slices of cheese. This serves as a complete meal for me.

  • 4-oz serving of canned white albacore tuna

  • Add a cap full of apple cider vinegar to your tuna; it eliminates any fish like taste, and adds flavor.

  • ¼ teaspoon granulated garlic

  • About a teaspoon of yellow mustard

  • A reasonable amount of mayonnaise. That can be a teaspoon up to several tablespoons; I love mayonnaise, so I use a generous amount.

  • Chop a couple stalks of fresh celery

  • Place all these ingredients in a small food processor, and mix-grind until smooth; this saves a lot of time.

Variations

Add any of the following:

  • 6 dill pickle slices

  • black olives

  • fresh red bell peppers

  • one of the small Campari tomatoes

  • sliced cheese

 

Some people like sweet relish with their tuna salad. With added vegetables, and peppers, you get added nutritional values.

3-Bean Salad Recipe

Assemble different vegetables with green leafy foods like healthy lettuce and make salads. Always remember - adding some cooked beans, like black beans, kidney beans or green beans can add to the salad. Always use a good olive oil, and I normally mix apple cider and red wine vinegar, with some honey, and fresh crushed garlic for my dressing.

 

One of my favorites is my 3-bean salad, with the fresh garlic, cider and red wine vinegar, and honey.  Make sure to rinse the beans. I place mine in a large bowl, with crushed ice and cold water, with a generous amount of SALT, for about 45-minutes and it takes away the “canned taste.” Then I rinse them in cold water and mix with the dressing. I like to let this sit in the refrigerator overnight for best results. You’ll need to try different variations with this to get it to your liking. Different strokes for different folks; as they say!

 

This 3-bean salad will also work great using our Ranch Dressing.

Some Friendly Advice and Recommendations

If you want to have a longer healthy life, you need to understand the items that may harm and damage your system. The list is simple, I’m sure you’ve heard this a thousand times.

  1. Alcohol

  2. Sugar

  3. Drugs

  4. Tobacco

Avoid Fats and Fried Foods

Eating a lot of meats with large amounts of fat is not healthy. And frying foods with added flour or coatings adds fat to your system. So take a look at these options, and you can easily construct meals with less than 300 calories, and still get a large portion of food that will satisfy your “hunger hormone” in the stomach.

 

Remember: just 1 tsp of vegetable oil has 41 calories; so consider the amount of oil in french fries, or coatings on fried chicken, and so on.

 

Just a few of these adjustments to your daily diet may add years to your life. And if you can lower your daily calorie count and reduce the fat and harmful food items, you’ll begin to feel better and have more energy after a couple months. Remember, results won’t come overnight and normally a diet will not show reasonable results for about 90-120 days. It’s just the way a body's system works.

 

Eating fresh fruits is vital to a healthy and long-lasting life, because they contain antioxidants like polyphenols and other healthy items, that help reduce inflammation. And they add a lot of fiber to your system. The rule of thumb is: wait at least 3 hours after a meal  before eating fresh fruit  because it can cause, bloating, and discomfort.

Nuts for Energy

Eating nuts with healthy fats is great for the heart and adds protein, electrolytes, and magnesium, resulting in more energy. Magnesium turns food into fuel, resulting in energy.

 

We’re about to introduce our new: Nut & Seed Morning Energy Booster, to our product list, and this provides a lot of magnesium and minerals to your morning. With the nuts, you’ll get a, slow-burn of energy, that will last for hours. It contains over 51% Nuts & Seeds, and has Honey Granola, with dried cranberries and raisins, and is flavored with our special Vanilla Caramel flavoring, and sweetened with pure sucralose.

 

Rather than going into all the details, I suggest you go to Google, and simple type is any of the above food items and ask for health benefits. You’ll see all the options and links to various medical sites that you can click on and read the details.

 

You can search any subject regarding health issues, food items, ingredients, spices, herbs and individual items like tomatoes, tea (black and green), nutritional values for any food item or ingredient. It’s so simple, and before long, you’ll be an expert.

More Recipes

Please take time and visit our Recipe page. In our top menu, you’ll see "RECIPES”. Simply click that link and you’ll see page after page of recipes, posted by our customers. Have some fun. You can post your recipes also.

“YOU ARE WHAT YOU EAT”

We produce everyday food and drink products for the wellness-minded, consumers seeking, “diet & lifestyle friendly” food products.

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All products sold by H&H Brands are blended and packaged in a licensed California food facility, operating in strict compliance with all state and federal food safety standards to ensure the highest level of quality and purity.

These statements have not been evaluated by the Food and Drug Administration. This Product is not intended to diagnose, treat, cure, or prevent any disease.

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