Healthy cooking is essential for maintaining a balanced diet and promoting overall health. However, many people find it challenging to prepare nutritious meals due to their busy schedules. In this blog post, we will share five easy and delicious healthy recipes that you can make even if you have limited time.
Section Title: 5 Easy and Delicious Healthy Recipes for Busy People
1. Quinoa Salad with Chickpeas and Feta Cheese
Ingredients:
1 cup quinoa
2 cups water
1 can chickpeas, drained and rinsed
1/4 cup crumbled feta cheese
1/4 cup chopped fresh parsley
2 tablespoons olive oil
1 lemon, juiced
Instructions:
1. Rinse the quinoa in cold water and drain well.
2. In a medium saucepan, bring the water to a boil. Add the quinoa and reduce heat to low. Cover and simmer for 15 minutes or until all the liquid has been absorbed.
3. In a large bowl, combine the cooked quinoa, chickpeas, feta cheese, parsley, olive oil, and lemon juice. Toss gently to mix.
Tip: You can add any vegetables of your choice to this salad for added flavor and nutrition.
2. Grilled Chicken Skewers with Zucchini Noodles
Ingredients:
8 boneless, skinless chicken breasts, cut into bite-size pieces
2 zucchinis, spiralized
2 tablespoons olive oil
Salt and pepper to taste
Lemon wedges for serving
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, toss the chicken pieces with olive oil, salt, and pepper.
3. Thread the chicken onto skewers and place on the grill. Discard any excess marinade.
4. Grill the chicken for about 6-7 minutes per side or until fully cooked through.
5. While the chicken is cooking, steam the zucchini noodles for about 2-3 minutes or until tender.
6. Serve the chicken skewers hot with steamed zucchini noodles and lemon wedges.
Tip: You can use any veggie noodles like carrots, beets, or sweet potatoes instead of zucchini noodles.
3. Lentil Soup with Spinach and Tomatoes
Ingredients:
1 cup green lentils
4 cups water
1 onion, finely chopped
2 cloves garlic, minced
1 teaspoon cumin powder
1 teaspoon smoked paprika
1 teaspoon turmeric powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tomatoes, chopped
2 cups spinach leaves
1/4 cup heavy cream (optional)
Instructions:
1. In a large soup pot, bring the lentils and water to a boil over high heat. Reduce heat to low and let simmer for 20-25 minutes or until the lentils are softened.
2. Add the onion, garlic, cumin powder, smoked paprika, turmeric powder, coriander, salt, and black pepper to the soup pot. Stir well and continue to simmer for another 10-15 minutes.
3. Add the chopped tomatoes and spinach leaves to the soup pot. Simmer for an additional 5-7 minutes or until the spinach leaves are wilted.
4. If using heavy cream, stir it into the soup before serving.
Tip: You can also add some protein by adding cooked chickpeas or tofu to this soup.
4. Baked Salmon with Asparagus and Lemon Butter Sauce
Ingredients:
4 salmon fillets
1 pound asparagus spears, trimmed
1/4 cup olive oil
Salt and pepper to taste
2 lemons, zested and juiced
1/4 cup butter
Instructions:
1. Preheat oven to 400°F.
2. In a small bowl, whisk together the olive oil, lemon zest, lemon juice, salt, and pepper.
3. Place the asparagus spears in a single layer on a baking sheet and drizzle with half of the lemon mixture. Roast for about 10-12 minutes or until tender.
4. Meanwhile, season the salmon fillets with salt and pepper. Heat the remaining olive oil in a nonstick skillet over medium-high heat. Add the salmon fillets and sear for about 2-3 minutes per side or until browned.
5. Transfer the skillet to the preheated oven and roast for about 8-10 minutes or until the salmon is fully cooked through.
6. To make the lemon butter sauce, melt the butter in a small saucepan over low heat. Whisk in the lemon juice and zest until smooth.
7. Serve the salmon fillets hot with roasted asparagus and lemon butter sauce.
Tip: You can also try other types of fish like cod, halibut, or tilapia instead of salmon.
5. Vegan Lentil Bolognese with Zucchini Pasta
Ingredients:
1 cup red lentils
4 cups water
1 onion, finely chopped
2 cloves garlic, minced
1 teaspoon cumin powder
1 teaspoon smoked paprika
1 teaspoon turmeric powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon black pepper
1 can crushed tomatoes
1 can diced tomatoes
1/2 cup chopped fresh basil leaves
2 zucchinis, spiralized
Instructions:
1. In a large soup pot, bring the lentils and water to a boil over high heat. Reduce heat to low and let simmer for 20-25 minutes or until the lentils are softened.
2. Add the onion, garlic, cumin powder, smoked paprika, turmeric powder, coriander, salt, and black pepper to the soup pot. Stir well and continue to simmer for another 10-15 minutes.
3. Add the crushed and diced tomatoes to the soup pot along with the chopped basil leaves. Simmer for an additional 10-15 minutes or until the sauce has thickened slightly.
4. While the lentil sauce is simmering, steam the zucchini pasta for about 2-3 minutes or until tender.
5. Serve the lentil bolognese hot over the zucchini pasta.
Tip: You can also add some protein by sprinkling some nut
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