In today’s fast-paced world, it can be challenging to prioritize our health and well-being. With busy schedules and limited time, it’s easy to fall into the trap of relying on processed foods and convenience meals that are detrimental to our overall health. However, with a little creativity and planning, you can easily incorporate healthy habits into your daily routine.
One simple yet effective way to do so is by cooking delicious and nutritious meals at home. With a few basic ingredients and some inspiration, you can create mouthwatering dishes that not only taste great but also provide essential vitamins, minerals, and antioxidants for optimal health. In this article, we’ll explore 20 scrumptious eating healthy today recipes that are quick, easy, and packed with nutrients.
From hearty quinoa salads to flavorful stir-fries, these recipes cater to a variety of tastes and dietary preferences. Whether you’re looking for vegan options, gluten-free ideas, or simply healthier alternatives to your favorite comfort foods, we’ve got you covered. So, let’s get cooking and discover the joy of eating healthy today!
Quinoa and Avocado Salad with Lemon Dressing
This refreshing salad combines the nutty flavor of quinoa with creamy avocado, tangy lemon, and crunchy veggies. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 cup cooked quinoa
– 2 ripe avocados, diced
– 1 red bell pepper, diced
– 1 small red onion, thinly sliced
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large bowl, combine cooked quinoa, diced avocado, bell pepper, and red onion.
2. In a small bowl, whisk together lemon juice and olive oil.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley or cilantro if desired.
6. Serve immediately.
Cooking Time: 10 minutes
Grilled Chicken with Steamed Broccoli and Brown Rice
A flavorful and nutritious meal that’s perfect for a weeknight dinner. This recipe combines the smoky flavor of grilled chicken with the tender crunch of steamed broccoli and the comforting warmth of brown rice.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 cups broccoli florets
– 1 cup uncooked brown rice
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken with garlic powder, salt, and pepper.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. While chicken is cooking, steam broccoli in a steamer basket over boiling water for 3-4 minutes, or until tender.
5. Cook brown rice according to package instructions.
6. Serve grilled chicken with steamed broccoli and brown rice.
Cooking Time: 20-25 minutes
Baked Salmon with Asparagus and Sweet Potatoes
A flavorful and healthy meal that’s ready in under an hour. This recipe combines the richness of salmon with the natural sweetness of sweet potatoes and asparagus.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 large sweet potatoes, peeled and cubed
– 1 pound fresh asparagus, trimmed
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place sweet potatoes on one half of the sheet, drizzle with 1 tbsp olive oil, and season with salt and pepper. Toss to coat.
4. Arrange asparagus on the other half of the sheet, drizzle with remaining 1 tbsp olive oil, and season with salt and pepper. Toss to coat.
5. Place salmon fillets on top of sweet potatoes and asparagus.
6. Bake for 18-20 minutes or until salmon is cooked through and flakes easily with a fork.
Cooking Time: 18-20 minutes
Spinach and Kale Smoothie with Almond Milk
Boost your energy levels with this refreshing and healthy smoothie, packed with the goodness of spinach, kale, and almond milk. This recipe is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 2 cups fresh spinach leaves
– 1 cup fresh kale leaves
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey (optional)
– Ice cubes (as needed)
Instructions:
1. Add the spinach and kale to a blender and blend until well combined.
2. Pour in the almond milk and add honey if desired.
3. Blend the mixture until smooth and creamy, adding ice cubes if you prefer a thicker consistency.
4. Taste and adjust sweetness or thickness as needed.
Cooking Time: 5 minutes
Lentil and Vegetable Stir-Fry with Turmeric
This flavorful and nutritious stir-fry combines the comfort of lentils with the vibrant color and health benefits of turmeric. Perfect for a quick weeknight dinner or a lunchbox addition.
Ingredients:
– 1 cup red or green lentils, rinsed and drained
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, mushrooms)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground turmeric
– Salt and pepper, to taste
– Optional: soy sauce or tamari for added flavor
Instructions:
1. Cook lentils according to package instructions; set aside.
2. Heat olive oil in a large skillet or wok over medium-high heat.
3. Add garlic and cook for 1 minute, until fragrant.
4. Add mixed vegetables and cook until tender-crisp, about 5 minutes.
5. Stir in turmeric and season with salt and pepper to taste.
6. Combine cooked lentils with the vegetable mixture; stir-fry for an additional 2-3 minutes.
7. Serve hot, garnished with green onions or fresh herbs if desired.
Cooking Time: 20-25 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
This classic Italian-inspired dish is a perfect summer treat, featuring zucchini noodles tossed in creamy pesto sauce and topped with sweet cherry tomatoes. With minimal cooking required, this recipe is quick, easy, and packed with flavor.
Ingredients:
– 2 medium zucchinis
– 1/4 cup pesto sauce (homemade or store-bought)
– 1 pint cherry tomatoes, halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Spiralize the zucchinis into noodle-like strands.
3. In a large skillet, heat the olive oil over medium-high heat.
4. Add the zucchini noodles and cook for 3-5 minutes, or until slightly tender.
5. Stir in the pesto sauce and cook for an additional minute.
6. Add the cherry tomatoes to the skillet and toss with the zucchini noodles and pesto sauce.
7. Season with salt and pepper to taste.
8. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Greek Yogurt Parfait with Fresh Berries and Granola
Create a refreshing dessert or snack with this simple parfait recipe. Layers of creamy Greek yogurt, sweet fresh berries, and crunchy granola come together to make a delightful treat.
Ingredients:
– 1 cup Greek yogurt
– 1 cup mixed fresh berries (strawberries, blueberries, raspberries)
– 2 tablespoons granola
– 1 tablespoon honey (optional)
Instructions:
1. In a small bowl, layer the Greek yogurt.
2. Top the yogurt with the fresh berries.
3. Sprinkle the granola over the berries.
4. Drizzle with honey, if desired, for an extra touch of sweetness.
5. Repeat the layers one more time, finishing with a dollop of yogurt on top.
Cooking Time: 5 minutes
Tips:
– Use any combination of fresh berries you like or have on hand.
– Substitute other toppings like chopped nuts or shredded coconut for added texture.
– Enjoy as a snack or dessert, or use as a base for a breakfast parfait with granola and fruit.
Black Bean and Sweet Potato Tacos with Avocado
These vegan tacos combine the natural sweetness of roasted sweet potatoes with the earthy flavor of black beans, all wrapped up in a crispy taco shell. A creamy avocado topping adds a rich and satisfying finish.
Ingredients:
– 2 medium sweet potatoes
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 onion, diced
– 1 teaspoon cumin
– Salt and pepper, to taste
– 8-10 corn tortillas
– Avocado slices, for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast sweet potatoes for 45 minutes, or until tender.
3. In a large skillet, heat olive oil over medium-high. Add onion and cook for 5 minutes, or until translucent.
4. Add black beans, cumin, salt, and pepper. Cook for an additional 2-3 minutes, stirring occasionally.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by spooning sweet potato and black bean mixture onto tortillas. Top with avocado slices.
Cooking Time: 55 minutes
Oven-Roasted Brussels Sprouts with Balsamic Glaze
Roasted Brussels sprouts with a tangy balsamic glaze – a simple yet impressive side dish that’s perfect for any occasion!
Ingredients:
– 1 pound fresh Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup balsamic vinegar
– 2 tablespoons honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, salt, and pepper until evenly coated.
3. Spread the sprouts in a single layer on a baking sheet.
4. Roast for 20-25 minutes or until tender and caramelized.
5. While the sprouts are roasting, combine balsamic vinegar and honey in a small saucepan. Bring to a simmer over medium heat.
6. Reduce heat to low and let glaze simmer for 5-7 minutes or until thickened.
7. Remove sprouts from oven and toss with warm balsamic glaze.
Cooking Time: 25-30 minutes
Chia Pudding with Coconut Milk and Mango
Combine the creamy richness of coconut milk with the sweetness of mango and the nutty goodness of chia seeds, and you’ll have a deliciously healthy dessert or snack.
Ingredients:
– 1/2 cup chia seeds
– 1 can (14 oz) full-fat coconut milk
– 1 ripe mango, diced
– 2 tablespoons honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and coconut milk. Whisk until the chia seeds are well coated.
2. Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight to allow the chia seeds to gel.
3. Just before serving, stir in the diced mango and honey or maple syrup (if using).
4. Season with a pinch of salt to bring out the flavors.
5. Serve chilled, garnished with additional mango slices if desired.
Cooking Time: 2 hours or overnight
Grilled Shrimp and Quinoa Stuffed Bell Peppers
Elevate your meal with this flavorful and nutritious recipe that combines grilled shrimp, quinoa-stuffed bell peppers, and a hint of Mediterranean flair.
Ingredients:
– 4 large bell peppers (any color), seeded and chopped
– 1 cup cooked quinoa
– 12 large shrimp, peeled and deveined
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp lemon zest
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, mix quinoa with garlic, lemon zest, salt, and pepper.
3. Stuff each bell pepper with the quinoa mixture, dividing it evenly.
4. Grill the bell peppers for 5 minutes per side, or until tender.
5. Meanwhile, brush shrimp with olive oil and season with salt and pepper.
6. Grill shrimp for 2-3 minutes per side, or until pink and cooked through.
7. Serve stuffed bell peppers with grilled shrimp on top, garnished with parsley if desired.
Cooking Time: 20-25 minutes
Cauliflower Rice with Stir-Fried Vegetables
A delicious and healthy vegetarian dish that’s perfect as a side or main course. This recipe combines the creamy texture of cauliflower rice with a colorful medley of stir-fried vegetables.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 onion, thinly sliced
– 2 cloves of garlic, minced
– 1 bell pepper (any color), diced
– 1 carrot, peeled and grated
– Salt and pepper to taste
– Optional: soy sauce or other stir-fry seasoning
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets and pulse in a food processor until it resembles rice.
2. Heat the oil in a large skillet or wok over medium-high heat.
3. Add the onion, garlic, bell pepper, and carrot. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
4. Add the cauliflower rice to the skillet and stir-fry for an additional 2-3 minutes, until heated through.
5. Season with salt, pepper, and optional soy sauce or other stir-fry seasoning.
Cooking Time: 15-20 minutes
Turkey and Spinach Stuffed Portobello Mushrooms
Elevate your dinner game with this savory and satisfying vegetarian-friendly recipe. These stuffed mushrooms make for a perfect main course or impressive appetizer.
Ingredients:
– 4 large portobello mushrooms, stems removed and caps cleaned
– 1 lb ground turkey
– 1/2 cup fresh spinach leaves, chopped
– 1/4 cup breadcrumbs
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a mixing bowl, combine ground turkey, chopped spinach, breadcrumbs, garlic, salt, and pepper.
3. Stuff each mushroom cap with the turkey mixture, dividing it evenly among the four caps.
4. Drizzle olive oil over the mushrooms and sprinkle with cheddar cheese (if using).
5. Bake for 25-30 minutes or until mushrooms are tender and filling is cooked through.
Cooking Time: 25-30 minutes
Homemade Hummus with Carrot and Cucumber Sticks
Make your own delicious hummus at home with this simple recipe, perfect for snacking or as a dip for veggies. This classic Middle Eastern spread gets a refreshing twist with the addition of crunchy carrot and cucumber sticks.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– Carrot and cucumber sticks for serving
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt.
3. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
4. With the blender running, slowly pour in the olive oil.
5. Taste and adjust seasoning if desired.
6. Serve with carrot and cucumber sticks for a healthy and tasty snack.
Cooking Time: 10 minutes
Baked Cod with Lemon and Herbs over Wild Rice
Experience a bright and flavorful dish that combines the tender flake of cod with the nutty texture of wild rice. This simple recipe highlights the freshness of lemon and herbs, perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, sliced
– 1/4 cup olive oil
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 cup wild rice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the cod, then sprinkle with garlic powder, salt, and pepper.
5. Arrange lemon slices on top of the cod.
6. Sprinkle parsley and dill over the lemons.
7. Bake for 12-15 minutes or until the fish is cooked through.
8. Cook wild rice according to package instructions.
9. Serve baked cod over wild rice, garnished with additional herbs if desired.
Cooking Time: 12-15 minutes
Egg White Omelette with Spinach, Tomatoes, and Feta
Start your day with a nutritious and flavorful egg white omelette packed with spinach, tomatoes, and feta cheese. This recipe is perfect for a quick breakfast or brunch.
Ingredients:
– 2 large egg whites
– 1/4 cup fresh spinach leaves, chopped
– 1 medium tomato, diced
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. In a small bowl, whisk together the egg whites until frothy.
2. Heat a non-stick skillet over medium heat. Spray with cooking spray or add a small amount of oil.
3. Pour in the egg whites and cook for 2-3 minutes, until the edges start to set.
4. Add the chopped spinach, diced tomatoes, and crumbled feta cheese to one half of the omelette.
5. Use a spatula to gently fold the other half over the filling.
6. Cook for an additional 30 seconds to 1 minute, until the cheese is melted and the eggs are fully set.
7. Slide the omelette out of the skillet onto a plate and serve hot.
Cooking Time: 5-7 minutes
Roasted Beet and Goat Cheese Salad with Walnuts
Roasted Beet and Goat Cheese Salad with Walnuts
This vibrant salad combines the sweetness of roasted beets, the creaminess of goat cheese, and the crunch of toasted walnuts for a delicious and healthy meal.
Ingredients:
– 2 large beets
– 1/4 cup goat cheese, crumbled
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped walnuts
– 2 tbsp olive oil
– 1 tsp balsamic vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap the beets in foil and roast for 45-50 minutes, or until tender.
3. Let the beets cool, then peel and slice into wedges.
4. In a small bowl, whisk together olive oil and balsamic vinegar.
5. In a large bowl, combine the roasted beets, goat cheese, parsley, and walnuts.
6. Drizzle the dressing over the salad and season with salt and pepper to taste.
Cooking Time: 50 minutes
Spaghetti Squash with Marinara and Turkey Meatballs
Transform traditional spaghetti into a healthy and flavorful twist by using roasted spaghetti squash instead! This recipe combines the comforting taste of marinara sauce and turkey meatballs with the nutritional benefits of this unique squash.
Ingredients:
– 2 medium-sized spaghetti squash
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup chopped onion
– 2 cloves garlic, minced
– 1 cup marinara sauce
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out the seeds.
3. Roast the squash for 45-50 minutes, or until tender and easily pierced with a fork.
4. Meanwhile, prepare the turkey meatballs by mixing all ingredients together and forming into small balls. Bake in the oven for 15-20 minutes, or until cooked through.
5. Serve the roasted squash with marinara sauce and turkey meatballs. Top with Parmesan cheese if desired.
Cooking Time: 1 hour 10-15 minutes
Almond Butter and Banana Smoothie with Flaxseeds
A deliciously healthy smoothie that combines the creaminess of almond butter, the sweetness of banana, and the nutty flavor of flaxseeds. Perfect for a quick breakfast or snack.
Ingredients:
– 1 ripe banana
– 2 tablespoons almond butter
– 1 tablespoon ground flaxseeds
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey (optional)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the banana, almond butter, and ground flaxseeds.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add the unsweetened almond milk and blend until well combined.
4. If desired, add honey and blend until dissolved.
5. Add ice cubes if you prefer a thicker consistency.
6. Blend again until the ice is crushed and the smoothie is the desired thickness.
Cooking Time: 2-3 minutes
Grilled Veggie Wrap with Hummus and Whole Wheat Tortilla
A flavorful and healthy wrap perfect for a quick lunch or dinner. This recipe combines the natural sweetness of grilled vegetables with the creamy richness of hummus, all wrapped in a nutritious whole wheat tortilla.
Ingredients:
– 1 large whole wheat tortilla
– 1/2 cup hummus
– 1 zucchini, sliced into thin strips
– 1 bell pepper, sliced into thin strips
– 1 red onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: feta cheese, parsley, or other herbs for added flavor
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, toss together zucchini, bell pepper, onion, and garlic.
3. Grill vegetables for 4-5 minutes per side, until tender and slightly charred.
4. Spread hummus on the tortilla, leaving a small border around edges.
5. Arrange grilled vegetables on top of hummus.
6. Season with salt and pepper to taste.
7. Add feta cheese, parsley, or other herbs if desired.
8. Roll up wrap tightly and serve immediately.
Cooking Time: 15-20 minutes
Summary
Get inspired to eat healthy today with these 20 delicious and nutritious recipes! From quinoa salads and grilled chicken dishes to smoothies, stir-fries, and baked goods, there’s something for everyone. Recipes like Spinach and Kale Smoothie with Almond Milk and Lentil and Vegetable Stir-Fry with Turmeric showcase the power of plant-based eating, while others like Baked Salmon with Asparagus and Sweet Potatoes highlight the importance of lean protein and complex carbs. Whether you’re looking for a quick breakfast or a satisfying dinner, these recipes will help you fuel your body without sacrificing flavor.
