5 Delicious and Nutritious Recipes for a Healthy Lifestyle
1. Quinoa and Vegetable Stir-Fry
Quinoa is a superfood packed with protein, fiber, and essential nutrients. This stir-fry recipe combines quinoa with colorful and nutritious vegetables like bell peppers, carrots, and broccoli. The addition of soy sauce and garlic adds a burst of flavor to this dish, making it a perfect lunch or dinner option for those looking to eat healthy.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients:
- 1 tablespoon toasted sesame oil; plain sesame oil is fine if you can't find toasted
- 1 garlic clove, minced
- 1 " knob of ginger peeled and minced
- 1 small bell pepper sliced or spiralized with Blade A
- 2-3 julienned carrots or 1 large carrot spiralized with Blade D
- 2 cups broccoli florets; small florets are best, so they cook well
- 4 oz snow peas
- 1 small red onion sliced or spiralized with Blade A and noodles trimmed
- 1 cup cooked quinoa
- 2 eggs
- 1 tablespoon low-sodium soy sauce
- pinch of red pepper flakes or more if you like it spicy
- to garnish: white sesame seeds
Instructions:
Heat the oil in a large skillet. Once the oil is shimmering, add all ingredients except the quinoa, eggs, and soy sauce. Cook all of the vegetables until fork tender, about 10 minutes, tossing frequently. After 5 minutes, if the vegetables are sticking to the pan, pour in 1/4 cup of water and toss, cooking until all moisture evaporates and vegetables are cooked.
Once the vegetables are cooked, add the quinoa and mix well to combine thoroughly. Create a cavity in the center of the mixture and pour in the eggs. Whisk and scramble in the pan. Once eggs are cooked, toss together with the mixture and season with soy sauce and red pepper flakes. Toss well again to combine. Divide into bowls. Top with sesame seeds, if desired.
Source: inspiralized.com
2. Baked Salmon with Lemon and Dill
Salmon is a rich source of omega-3 fatty acids, which are essential for a healthy heart and brain. This recipe involves baking salmon fillets with a simple yet flavorful marinade of lemon juice, dill, and olive oil. It is a quick and easy recipe that is perfect for a busy weeknight dinner.
Ingredients:
- 4 salmon fillets
- Salt and pepper
- 1 lemon
- 1 tablespoon olive oil
- 2 tablespoons fresh dill, chopped
- 2 cloves garlic, minced
Instructions:
- Preheat your oven to 400°F (200°C).
- Season the salmon fillets with salt and pepper on both sides.
- In a small bowl, mix the juice of half a lemon, olive oil, dill, and garlic.
- Place the salmon fillets in a baking dish and pour the lemon and dill mixture over them.
- Slice the remaining half of the lemon into thin slices and place them on top of the salmon fillets.
- Bake the salmon for 15-20 minutes, or until it is cooked through and flakes easily with a fork.
- Serve the salmon hot, garnished with extra dill and lemon slices if desired. Enjoy!
Source: inspiredtaste.net
3. Avocado Toast with Poached Eggs
Avocado is a nutrient-dense fruit that is loaded with healthy fats, vitamins, and minerals. This avocado toast recipe combines the creaminess of avocado with the protein and nutrients from poached eggs. It is a perfect breakfast option for those looking to start their day with a healthy and filling meal.
Prep Time: 15 mins, Cook Time: 10 mins, Total Time: 25 mins
Course: Breakfast, Brunch, Evening, Snack, Cuisine: American, Yields: 2 Toasts, Calories: 218 kcal
Equipment:
Large Vessel, Egg Poacher (Optional)
Ingredients:
2 Slices Bread/Baguette
2 tbsp Cream Cheese (Optional)
1/2 Avocado (Mashed and mixed with Salt & Red Chilli Powder)
2 Eggs
⅛ Onion (Cut into circles)
Instructions:
1. Take your slice of bread and toast it. Once toasted, spread it with cream cheese generously.
2. Next, take 1/2 an avocado and mash it. Remember to use wooden utensils only when working with avocados. Mix the mashed avocados with salt and cayenne pepper (or red chilli pepper).
3. Add the layer of avocado onto the cream cheese, followed by some raw onions, to add to the crunch of the crispy bread.
4. Finally, add your poached eggs. Normally, what you do is put 3-4 quarts of water in a large vessel and wait for it to come to a boil. Right before dropping the egg in, you create this whirlpool in order for your yolk to get tied down in between the egg whites. Alternatively, you can use an egg poacher as well.
5. That's it—there's your healthy immunity-boosting layered toast with avocados and eggs!
Source: boyeatsworld.in
4. Chickpea and Vegetable Coconut Curry
Chickpea and vegetable coconut curry is a flavor-packed vegan dish that comes together so easily in less than 30 minutes!
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Course: Main Dish
Cuisine: Indian
Servings: 4 servings
Calories: 245 kcal
Ingredients:
1 tablespoon cooking oil
1 tablespoon garlic minced
1 tablespoon ginger minced
1 onion, chopped
1 jalapeño pepper, deseeded and finely chopped
½ cup mushrooms
½ cup bell pepper, chopped
1 sweet potato, chopped
2 tablespoons curry powder use more or less according to preference
1 14 oz. can chickpeas be drained and rinsed
1 14 oz. can coconut milk full-fat
2 cups spinach chopped
salt to taste
1 juice of a lime
1 tablespoon cilantro chopped
Instructions:
Heat cooking oil in a large pot. Once the oil is heated, add garlic and ginger, and cook for 1 minute. Add onions and jalapeños and cook for another 2-3 minutes.
Add the mushrooms, bell peppers, and sweet potatoes. Cover and let cook for about 8-10 minutes or until the sweet potatoes have softened.
Add curry powder, salt, chickpeas, and coconut milk; stir to combine. Cook for 5 minutes or until bubbling. Add in spinach and cook for another 2 minutes or until spinach has wilted.
Remove from heat. Sprinkle cilantro and serve with rice and lime wedges.
Source: sweetsimplemasala.com
5. Grilled Chicken and Vegetable Skewers
Grilling is a healthy cooking method that allows us to enjoy the flavors of our favorite foods without adding excess fat and calories. This recipe involves marinating chicken and vegetables in a simple yet flavorful marinade and grilling them to perfection. It is a perfect option for a healthy and delicious summer barbecue.
These skewers are so simple and filled with flavor; perfect for a weeknight family dinner or if you're serving them to guests!
- Prep Time: 10 mins
- Cook Time: 10 mins
- Total Time: 20 mins
- Servings: 6 people
- Equipment: 1 Metal Skewers
Ingredients:
Marinade
- ¼ cup white vinegar
- ¼ cup lemon juice
- 2 teaspoons sugar
- 1 teaspoon dry mustard
- 1 teaspoon kosher salt
- ½ teaspoon red pepper flakes
- ¼ teaspoon black pepper
- 4 cloves garlic
- 1 cup neutral oil or extra-virgin olive oil
- ⅓ cup parmesan cheese, either fresh or from a can
- ¾ teaspoon Italian seasoning, more if desired
Skewers
- 1 pound of chicken breasts, boneless, skinless cut into small, bite-sized pieces
- 1 each zucchini squash, yellow and green cut in half (if large) and sliced
- 8 ounces mushrooms, small, whole, sliced in half
- 2-3 cups sweet peppers, mini
- 1 small red onion, carefully cut into bite-sized chunks (try to keep as much of the pieces intact as possible)
Instructions:
Marinade Prep
Place vinegar, lemon juice, sugar, mustard, salt, red pepper flakes, black pepper, and garlic in the jar of a blender and blend until smooth. While the blender is running, add the oil in a steady stream. Remove the blender jar from the blender and mix in the cheese and Italian seasoning by hand. Set aside.
Marinating
Chop and prepare vegetables and place them in a large zip-top bag. Drizzle about ¾ of the dressing over the vegetables, seal, and place in the refrigerator.
Place the chicken breast pieces into a large zip-top bag and add the remaining dressing. Seal and place in the refrigerator. Marinate both bags for at least 4 hours, no more than 24 hours.
Grilling
About 30 minutes before serving, remove both bags and skewer the chicken and vegetables onto the skewers (if using bamboo skewers, be sure to soak them in water for at least 30 minutes before skewering the food). I usually try to get about 3 pieces of chicken plus as many vegetables as I can onto each skewer.
When ready to cook, preheat the grill to about 425 degrees F. Lightly grease the grill grates, then add the skewers. Cook for 4-5 minutes on one side, flip, and cook for another 4-5 minutes. Remove from the grill and serve immediately.
Notes
Note that bamboo skewers need to be soaked in water for 30 minutes before being used and put on the grill. I prefer metal skewers with wooden or silicone handles. The handles stick out of the grill so that they are always cool to the touch and make flipping easy.
Be sure to cut your veggies and meat about the same size for even cooking.
Don't pack your ingredients too tightly onto the skewers. Thread them loosely so the heat from the grill can cook everything evenly.
Source: ourbestbites.com