In the fast-paced modern era, it is often difficult to find time to cook healthy and nutritious food for yourself or your family. However, health is very important and should not be ignored. With a little creativity and preparation, you can make a variety of delicious, healthy meals without having to spend a lot of time in the kitchen. In this article, we will present several healthy food recipes that are easy to make, from breakfast to snacks and dinner.
1. Fresh Fruit Smoothie
Fresh fruit smoothies are a healthy and easy to make breakfast or snack option. Apart from being rich in vitamins, minerals and fiber, smoothies are also very filling and help keep the body hydrated.
Ingredients:
- 1 ripe banana
- 1 cup fresh or frozen berries
- 1 cup almond milk or low-fat milk
- 1 tablespoon natural peanut butter
- A little honey or vanilla extract (optional)
How to make:
- Put all ingredients into a blender.
- Blend until smooth and well mixed.
- Pour into a glass and enjoy straight away or take with you for breakfast outside the house.
You can replace the fruits according to your preference, such as strawberries, mango, or pineapple. This smoothie is rich in nutrients and very easy to make in no time.
2. Rainbow Vegetable Salad
Rainbow vegetable salad is a delicious and refreshing dish rich in vitamins, minerals and fiber. With a variety of attractive colors, this salad is not only healthy but also visually appealing.
Ingredients:
- 1 cup romaine lettuce, sliced
- 1/2 cup carrots, thinly sliced
- 1/2 cup yellow squash, thinly sliced
- 1/2 cup purple eggplant, thinly sliced
- 1/4 cup green chickpeas, sliced
- 1/4 cup cherry tomatoes
- 2 tablespoons pumpkin seeds, toasted
- Garlic and lemon vinaigrette (recipe below)
How to make:
- Mix all vegetables in a large bowl.
- Make a vinaigrette by mixing 3 tablespoons olive oil, 2 tablespoons fresh lemon juice, 1 finely chopped garlic clove, salt, and pepper.
- Pour the vinaigrette over the salad and toss until evenly combined.
- Sprinkle with toasted pumpkin seeds on top.
This rainbow vegetable salad is rich in nutrients, fiber and antioxidants which are very good for health. You can change or add other vegetables according to your taste.
3. Healthy Tuna Fish Sandwich
Tuna fish sandwiches are a delicious and nutritious lunch option. With a few simple modifications, you can make a healthier, lower-calorie tuna fish sandwich.
Ingredients:
- 1 can of tuna in water
- 2 tablespoons low-fat mayonnaise
- 1/4 cup chopped onions
- 1 teaspoon
- Dijon mustard
- Salt and pepper to taste
- 4 slices whole wheat bread
How to make:
- Mix tuna, mayonnaise, onion, mustard, salt, and pepper in a bowl.
- Stir until evenly mixed.
- Spread tuna mixture on 2 slices of whole wheat bread.
- Add lettuce, tomatoes, or other vegetables to taste.
- Cover with the other 2 slices of whole wheat bread.
This tuna fish sandwich is rich in protein, fiber and other important nutrients. You can bring it as a healthy and filling lunch.
4. Vegetarian Burrito Bowl
Vegetarian burrito bowls are a healthy, delicious and easy to make dinner option. This dish is rich in vegetable protein, fiber and other nutrients.
Ingredients:
- 1 cup brown rice, cooked
- 1 cup black beans, cooked
- 1 cup corn, cooked
- 1/2 cup cherry tomatoes, sliced in half
- 1/4 cup onion, chopped
- 1 avocado, sliced
- 1/4 cup low-fat cheddar cheese, grated
- Fresh salsa or chili (optional)
- How to make:
- In a large bowl, arrange the brown rice, black beans, corn, cherry tomatoes, onions, and avocado slices.
- Sprinkle with low-fat cheddar cheese.
- Add salsa or chili sauce to taste.
This vegetarian burrito bowl is rich in protein, fiber, vitamins and minerals. You can easily change or add ingredients according to your preferences.
5. Healthy Baked Beans
Baked peanuts are a healthy snack that is delicious and easy to make. With a little creativity, you can make a healthier, lower salt variant of baked beans.
Ingredients
- 2 cups peanuts or other nuts (e.g. almonds or walnuts)
- 2 tablespoons olive oil
- 1 teaspoon paprika powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt (or low sodium salt)
- 1/4 teaspoon black pepper
How to make
- Preheat the oven to 180°C (350°F).
- Mix nuts with olive oil in a bowl.
- Add paprika powder, garlic powder, salt, and pepper. Stir until evenly mixed.
- Spread the nuts on a baking sheet lined with parchment paper.
- Bake for 15-20 minutes, stirring occasionally, until nuts are cooked through and browned.
- Remove from the oven and let cool before serving.
These healthy baked beans are low in salt and rich in nutrients such as protein, fiber and healthy fats. You can enjoy it as a healthy snack any time.
Cooking healthy meals doesn’t have to be a difficult or time-consuming task. With a little creativity and preparation, you can create a variety of healthy dishes that are delicious and easy to make. From fresh fruit smoothies for breakfast to rainbow vegetable salads, healthy tuna sandwiches, vegetarian burrito bowls and healthy baked beans, the healthy food choices you can make at home are endless.
Cooking healthy food yourself provides several benefits, including:
1. Control over Ingredients
By cooking yourself, you can control the ingredients used and ensure that the food you consume is free from unwanted ingredients such as excess salt, sugar, or preservatives.
2. Cost Effective
Even though it seems more practical, buying ready-to-eat food or eating out is often more expensive than cooking it yourself. By cooking at home, you can save money without sacrificing food quality.
3. Healthier and more nutritious
Homemade food is generally healthier and richer in nutrients than ready-to-eat or restaurant food. You can ensure that the food you consume contains enough vegetables, fruit, good sources of protein and healthy fats.
4. Quality Time Together
Cooking can be a fun and quality activity to do with family or friends. This not only provides healthy food, but also quality moments to share and interact.
With the easy recipes presented in this article, you no longer need to feel overwhelmed by cooking healthy meals. Start with simple recipes and slowly improve your cooking skills. Not only will your body benefit from healthy food, but also your mental health and relationships with those closest to you.