Healthy food recipes ideas

Grilled Salmon with Quinoa and Roasted Veggies

For the salmon:

• 4 salmon fillets (about 6 oz each)

• 2 tbsp olive oil

• 2 cloves garlic, minced

• 1 tbsp lemon juice

• Salt and pepper to taste

• Fresh dill or parsley for garnish (optional)

For the quinoa:

• 1 cup quinoa

• 2 cups water or vegetable broth

• 1 tbsp olive oil

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1 tbsp lemon juice

For the Roasted Veggies:

• 1 zucchini, sliced

• 1 bell pepper, chopped

• 1 red onion, chopped

• 1 cup cherry tomatoes

• 2 tbsp olive oil

• 1 tsp Italian seasoning

• Salt and pepper to taste

Preparation

Prepare the Quinoa:

1. Rinse quinoa under cold water. Combine quinoa and water (or broth) in a medium saucepan and bring to a boil.

2. Reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed.

3. Fluff with a fork and stir in olive oil, lemon juice, salt, and pepper. Set aside.

Roast the Veggies:

1.Preheat your oven to 400°F (200°C).

2.On a baking sheet, toss zucchini, bell pepper, red onion, and cherry tomatoes with olive oil, Italian seasoning, salt, and pepper.

3.Spread the veggies in an even layer and roast for 20-25 minutes, until tender and slightly caramelized.

Grilled The Salmon:

1.Preheat your grill or grill pan to medium-high heat.

2.In a small bowl, mix olive oil, minced garlic, and lemon juice.

3.Brush the salmon fillets with the mixture and season with salt and pepper.

4.Grill the salmon for 4-5 minutes on each side or until it flakes easily with a fork.

5.Remove from heat and garnish with fresh dill or parsley if desired..

Greek Yogurt Bowl with Berries and Nuts

Ingredients

• 1 cup plain Greek yogurt

• 1/2 cup mixed fresh berries (strawberries, blueberries, raspberries)

• 2 tablespoons mixed nuts (almonds, walnuts, pecans), chopped

• 1 tablespoon honey or maple syrup (optional)

• 1 tablespoon chia seeds or flaxseeds (optional)

• A sprinkle of granola (optional, for added crunch)

Instructions: 

1. Prepare the Yogurt: Start by spooning the Greek yogurt into a bowl, spreading it evenly.

2. Add the Berries: Top the yogurt with an assortment of fresh berries. You can mix them or arrange them in sections for a visually appealing bowl.

3. Sprinkle the Nuts: Scatter the chopped nuts over the berries and yogurt. They add a nice crunch and healthy fats to your meal.

4. Optional Add-Ins: For extra nutrition, sprinkle chia seeds or flaxseeds on top. If you like your bowl a bit sweeter, drizzle honey or maple syrup over the top.

5. Add Granola (Optional): If you enjoy extra crunch, sprinkle a small handful of granola on top.

6. Serve and Enjoy: Your Greek Yogurt Bowl with Berries and Nuts is ready to enjoy! This bowl is perfect for a quick, nutritious breakfast or a satisfying snack.

Chicken Stir-Fry with Brown Rice and Vegetables

Ingredients:

• 1 lb (450g) chicken breast, sliced into thin strips

• 1 cup instant brown rice

• 1 bag (12 oz) frozen stir-fry vegetables (e.g., broccoli, bell peppers, snap peas)

• 2 tbsp olive oil

• 3 tbsp low-sodium soy sauce

• 1 tbsp honey or maple syrup

• 1 tsp garlic powder

• 1 tsp ground ginger

• Salt and pepper to taste

• Optional: Sesame seeds for garnish

Instructions: 

1. Prepare the Yogurt: Start by spooning the Greek yogurt into a bowl, spreading it evenly.

2. Add the Berries: Top the yogurt with an assortment of fresh berries. You can mix them or arrange them in sections for a visually appealing bowl.

3. Sprinkle the Nuts: Scatter the chopped nuts over the berries and yogurt. They add a nice crunch and healthy fats to your meal.

4. Optional Add-Ins: For extra nutrition, sprinkle chia seeds or flaxseeds on top. If you like your bowl a bit sweeter, drizzle honey or maple syrup over the top.

5. Add Granola (Optional): If you enjoy extra crunch, sprinkle a small handful of granola on top.

6. Serve and Enjoy: Your Greek Yogurt Bowl with Berries and Nuts is ready to enjoy! This bowl is perfect for a quick, nutritious breakfast or a satisfying snack.

Avocado and Egg Toast

Ingredients:

• 1 slice of whole grain or multigrain bread (lower calorie option)

• 1/4 medium avocado

• 1 large egg (or egg white for lower calorie)

• Salt and pepper to taste

• Red pepper flakes (optional, for extra flavor)

• Cooking spray or a little olive oil

Instructions:

1. Toast the bread: Lightly toast your slice of whole grain bread.

2. Prepare the avocado: Mash the avocado in a small bowl with a pinch of salt and pepper. Spread it evenly over the

toasted bread.

3. Cook the egg: Spray a non-stick pan with cooking spray (or use a little olive oil) and cook the egg to your preferred style (poached, scrambled, or fried). For a lower calorie option, you can use egg whites.

4. Assemble: Place the cooked egg on top of the avocado toast.

5. Garnish: Sprinkle with red pepper flakes for an added kick, or any herbs of your choice.