Healthy Recipes – 20 Healthy recipes not to be missed

Eating a wide variety of healthy recipes helps to keep you in good health and protects you against chronic disease. Eating a well-balanced diet means eating a variety of foods from each of the 5 food groups daily, in the recommended amounts. Eating healthy food doesn’t mean giving up your favourite recipes. Some simple swaps and a little bit of planning can help you make life-long, healthy changes to your diet.

Healthy Recipe:

Do you know what is healthy recipe means? If not then please look into few good and mouth licking recipes for daily use to keep you fit. Looking for a few good-for-you recipes to add to your weekly rotation? These are the ones Food Network fans love most.

1. Spinach & Red Beet Salad with Parmesan Vinaigrette dressing

Our first healthy recipe is a simple salad can be served up right away or divided into small lidded containers for a week of delicious lunches. To keep the hard-boiled eggs tasting fresh, we suggest adding them to your salad just before serving or in the morning before packing your lunch to go.

Time & Servings

• Preparation Time: 15 Min.
• Total Time: 15-20 Min.
• Yield: 4 Servings (Average Adult)

Nutrition Profile:

1. High-Protein
2. Low Carbohydrate
3. Low Sodium
4. Low-Calorie
5. Healthy Immunity
6. Soy-Free
7. Gluten-Free

Ingredients

• 1 (15 ounce) can quartered red beet
• 1 recipe Parmesan Vinaigrette (click to see Associated Recipes)
• 1 (5 ounce) package baby spinach (about 6 cups)
• 6 hard-boiled eggs
• ¼ cup chopped unsalted pistachios

Directions

Step 1

Line a sheet pan with paper towels or a clean dish towel. Drain artichokes in a wire-mesh strainer and rinse well under cold water; drain again. Arrange the artichokes in a single layer on the prepared pan (to remove moisture); set aside.

Step 2

Transfer 2 tablespoons vinaigrette into each of 4 small lidded containers.

Step 3

Divide the artichokes among 4 single-serving containers. Top each with one-fourth of the spinach. Seal the containers and refrigerate for up to 4 days.

Step 4

In the morning before taking your lunch to go, slice 1 1/2 hard-boiled eggs and add to the meal-prep container. Dress with the vinaigrette and sprinkle with 1 tablespoon pistachios just before serving.

To store for future use

Refrigerate salad (except hard-boiled eggs) and vinaigrette separately for up to 4 days. Top salad with sliced eggs, vinaigrette and pistachios before serving.

Nutrition Facts

(Per serving)

• 324 Calories
• 24g Fat
• 12g Carbs
• 16g Protein

Full Nutrition Label

Healthy Recipe – 1
Servings Per Recipe 4
Calories 324
% Daily Value *
Total Carbohydrate 12g	4%
Dietary Fibre 4g	14%
Total Sugars 1g
Protein 16g	32%
Total Fat 24g	31%
Saturated Fat 5g	27%
Cholesterol 285mg	95%
Vitamin A 2986IU	60%
Vitamin C 18mg	20%
Folate 37mcg	9%
Sodium 561mg	24%
Calcium 136mg	10%
Iron 2mg	13%
Magnesium 43mg	10%
Potassium 186mg	4%

 

2. Greens with Parmesan Vinaigrette

Our Second healthy recipe is a simple vinaigrette more interesting with freshly grated Parmesan.

Time & Servings

• Preparation Time: 10 Min.
• Total Time: 10-15 Min.
• Yield: 4 Servings (Average Adult)

Nutrition Profile:

1. Low Added Sugar
2. Low Carbohydrate
3. Low Sodium
4. Low-Calorie
5. Healthy Immunity
6. Vegetarian
7. Gluten-Free

Ingredients

• ⅓ cup freshly grated Parmesan cheese
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons white-wine vinegar
• ½ teaspoon finely chopped garlic
• ½ teaspoon Dijon mustard
• Salt & freshly ground pepper, to taste
• 8 cups mixed salad greens

Directions

Step 1

Whisk together Parmesan, oil, vinegar, garlic and mustard. Season with salt and freshly ground pepper. Toss with salad greens.

Nutrition Facts

(Per serving)

• 141 Calories
• 13g Fat
• 4g Carbs
• 4g Protein

Full Nutrition Label

Healthy Recipe – 2
Servings Per Recipe 4
Calories 141
% Daily Value *
Total Carbohydrate 4g	2%
Dietary Fibre 2g	9%
Total Sugars 1g
Protein 4g	7%
Total Fat 13g	16%
Saturated Fat 3g	13%
Cholesterol 6mg	2%
Vitamin A 3056IU	61%
Vitamin C 18mg	20%
Folate 128mcg	32%
Sodium 228mg	10%
Calcium 118mg	9%
Iron 2mg	8%
Magnesium 29mg	7%
Potassium 363mg	8%

 

3. Muffin-Tin Omelets with Feta Cheese & Pepper

Our third healthy recipe is a baked mini omelets are the perfect breakfasts on the go. Mix the batter the night before, and they’ll be ready to bake in the morning. Once they’re baked, you can keep these tasty omelets muffins in your fridge or freezer for future meals.

Time & Servings

• Preparation Time: 25 Min.
• Total Time: 50 Min.
• Servings: 6 (for Average Adult)
• Yield: 12 Omelets (Average Adult)

Nutrition Profile:

1. Low Added Sugar
2. Low Carbohydrate
3. Soy-Free
4. Low-Calorie
5. Healthy Immunity
6. Vegetarian
7. Gluten-Free

Ingredients

• Cooking spray
• 2 tablespoons extra-virgin olive oil
• ¾ cup diced onion
• ¼ teaspoon salt, divided
• 1 medium red bell pepper, diced
• 1 tablespoon finely chopped fresh oregano
• 8 large eggs
• ¾ cup crumbled feta cheese
• ½ cup low-fat milk
• ½ teaspoon ground pepper
• 2 cups chopped fresh spinach
• ¼ cup sliced Kalamata olives

Directions

Step 1

Preheat oven to 325 degrees F. Liberally coat a 12-cup muffin tin with cooking spray.

Step 2

Heat oil in a large skillet over medium heat. Add onion and 1/8 teaspoon salt; cook, stirring, until starting to soften, about 3 minutes. Add bell pepper and oregano; cook, stirring, until the vegetables are tender and starting to brown, 4 to 5 minutes more. Remove from heat and let cool for 5 minutes.

Step 3

Whisk eggs, feta, milk, pepper and the remaining 1/8 teaspoon salt in a large bowl. Stir in spinach, olives and the vegetable mixture. Divide among the prepared muffin cups.

Step 4

Bake until firm to the touch, about 25 minutes. Let stand for 5 minutes before removing from the tin.

To store for future use

Prepare through Step 3 and refrigerate egg mixture overnight. Let stand at room temperature for 10 minutes before baking. The cooked omelets (wrapped individually in plastic wrap) can be refrigerated for up to 3 days or frozen for up to 1 month. To reheat, thaw, if necessary, and remove plastic wrap. Wrap in a paper towel and microwave each omelet on High for 20 to 30 seconds.

Nutrition Facts

(Per serving)

• 226 Calories
• 17g Fat
• 7g Carbs
• 13g Protein

Full Nutrition Label

Healthy Recipe – 3
Servings Per Recipe 6
Calories 226
% Daily Value *
Total Carbohydrate 7g	2%
Dietary Fibre 1g	5%
Total Sugars 4g
Protein 13g	25%
Total Fat 17g	21%
Saturated Fat 6g	29%
Cholesterol 266mg	89%
Vitamin A 2340IU	47%
Vitamin C 33mg	36%
Folate 51mcg	13%
Sodium 466mg	20%
Calcium 185mg	14%
Iron 2mg	12%
Magnesium 32mg	8%
Potassium 211mg	4%

 

4. Chile-Lime Peanuts

Our fourth healthy recipe is a salted peanuts, omit the added salt. Add the maximum amount of cayenne pepper if you want an extra hit of spice.

Time & Servings

• Cook Time: 5 Min.
• Additional Time: 45 Min.
• Total Time: 50 Min.
• Servings: 48 (for Average Adult)
• Yield: 6 Cups

Nutrition Profile:

1. Dairy-Free
2. Low Carbohydrate
3. Heart Healthy
4. Low-Calorie
5. Diabetes Appropriate
6. Vegetarian
7. Gluten-Free
8. Vegan
9. Low Sodium
10. Low Added Sugars

Ingredients

• 6 tablespoons lime juice
• 6 tablespoons chili powder
• 4 teaspoons kosher salt
• 1/2-1 teaspoon cayenne pepper
• 6 cups unsalted cocktail peanuts

Directions

Step 1

Position racks in the upper and lower thirds of oven; preheat to 250 degrees F.

Step 2

Whisk lime juice, chili powder, salt and cayenne in a large bowl. Add peanuts; toss to coat. Divide between 2 large rimmed baking sheets; spread in an even layer.

Step 3

Bake, stirring every 15 minutes, until dry, about 45 minutes. Let cool completely. Store in an airtight container.

Tips

Make Ahead Tip: Store in an airtight container for up to 3 weeks.

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless clean up and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition Facts

(Per serving)

• 111 Calories
• 9g Fat
• 5g Carbs
• 5g Protein

Full Nutrition Label

Healthy Recipe – 4
Servings Per Recipe 48
Calories 111
% Daily Value *
Total Carbohydrate 5g	2%
Dietary Fibre 2g	7%
Total Sugars 1g
Protein 5g	9%
Total Fat 9g	12%
Saturated Fat 1g	7%
Vitamin A 309IU	6%
Vitamin C 1mg	1%
Folate 18mcg	5%
Sodium 124mg	5%
Calcium 14mg	1%
Iron 1mg	3%
Magnesium 34mg	8%
Potassium 138mg	3%

5. Spinach & Strawberry Meal-Prep Salad

Our fifth healthy recipe is one of our most popular salad recipes, Spinach-Strawberry Salad with Feta & Walnuts, gets a makeover in these simple yet totally satisfying meal-prep spinach salad bowls. They require minimal prep and can be customized to your taste. Swap in roasted salmon for the chicken thighs, and almonds or pecans for the walnuts, and use any fresh berry that looks good at your market.

Time & Servings

• Prep Time: 15 Min.
• Additional Time: 15 Min.
• Total Time: 30 Min.
• Servings: 4 (for Average Adult)
• Yield: 4 Servings

Nutrition Profile:

1. Dairy-Free
2. Gluten -Free
3. High Blood Pressure
4. Low Carbohydrate
5. Low-Calorie
6. Soy-Free
7. High-Protein
8. Egg Free

Ingredients

• 1-pound boneless, skinless chicken thighs
• ½ teaspoon kosher salt
• ½ teaspoon dried thyme
• ½ teaspoon ground pepper
• 8 cups baby spinach
• 2 cups sliced strawberries
• ¼ cup feta cheese (Optional)
• ¼ cup chopped toasted walnuts
• 6 tablespoons Balsamic Vinaigrette (see Associated Recipes)

Directions

Step 1

Preheat oven to 400 degrees F. Line a baking sheet with parchment or foil.

Step 2

Place chicken on the prepared baking sheet. Sprinkle all over with salt, thyme and pepper. Roast, flipping once, until the chicken is cooked through and reaches an internal temperature of 165°F, 15 to 17 minutes. Set aside to cool, then slice into bite-size pieces.

Step 3

Divide spinach among 4 single-serving lidded containers (2 cups each). Top each with one-fourth of the sliced chicken, 1/2 cup sliced strawberries, 1 tablespoon feta (if using) and 1 tablespoon walnuts.

Step 4

Seal the salad containers and refrigerate for up to 4 days.

Step 5

Transfer 1 1/2 tablespoons vinaigrette into each of 4 small lidded containers and refrigerate for up to 5 days.

Step 6

Dress the salads with the vinaigrette just before serving.

To store for future use

Refrigerate salad for up to 4 days, but wait to slice and add strawberries (and feta if using) until ready to eat.

Nutrition Facts

(Per serving)

• 374 Calories
• 24g Fat
• 14g Carbs
• 26g Protein

Full Nutrition Label

Healthy Recipe – 5
Servings Per Recipe 4
Calories 374
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fibre 5g	18%
Total Sugars 6g
Protein 26g	51%
Total Fat 24g	31%
Saturated Fat 4g	21%
Cholesterol 76mg	25%
Vitamin A 7448IU	149%
Vitamin C 81mg	90%
Folate 34mcg	9%
Sodium 527mg	23%
Calcium 143mg	11%
Iron 6mg	31%
Magnesium 123mg	29%
Potassium 345mg	7%

 

6. Whole-Wheat Veggie Wrap

Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together–and provide heart-healthy fat and fiber.

Time & Servings

• Prep Time: 10 Min.
• Total Time: 10 Min.
• Servings: 1 (for Average Adult)
• Yield: 1 wrap

Nutrition Profile:

1. High Fibre
2. High Calcium
3. Egg Free
4. Bone Health
5. Healthy Aging
6. Low Sodium
7. Low-Calorie
8. Nut-Free
9. Vegetarian

Ingredients

• 18-inch whole-wheat tortilla
• 2tablespoons hummus
• ¼avocado, mashed
• 1cup sliced fresh vegetables of your choice
• 2tablespoons shredded sharp Cheddar cheese

Directions

Step 1

Lay tortilla on work surface. Spread hummus and avocado on the tortilla. Add veggies and Cheddar and roll up. Cut in half before serving.

Nutrition Facts

(Per serving)

• 345 Calories
• 17g Fat
• 38g Carbs
• 11g Protein

Full Nutrition Label

Healthy Recipe – 6
Servings Per Recipe 1
Calories 345
% Daily Value *
Total Carbohydrate 38g	14%
Dietary Fiber 8g	28%
Total Sugars 5g
Protein 11g	23%
Total Fat 17g	22%
Saturated Fat 5g	24%
Cholesterol 14mg	5%
Vitamin A 367IU	7%
Vitamin C 8mg	9%
Folate 78mcg	19%
Sodium 556mg	24%
Calcium 235mg	18%
Iron 3mg	16%
Magnesium 54mg	13%
Potassium 479mg	10%

 

7. Evergreen Vegetable Soup

Simply fry the onions and leeks gently in a little olive oil, then add in the rest of the veggies, plus vegetable stock, salt and pepper and simmer until the vegetables are soft. Finally blitz with a hand blender and serve.

Time & Servings

• Prep Time: 10 Min.
• Total Time: 10-15 Min.
• Servings: 2 (for Average Adult)
• Yield: 2 servings

Nutrition Profile:

1. High Fibre
2. Low Calorie
3. Gluten-Free
4. Healthy
5. Vegetarian
6. Immunity
7. Low Added Suger

Ingredients

• 200g chopped vegetables such as onions, celery and carrots
• 300g potatoes, cubed
• 1 tbsp olive oil
• 700ml vegetable stock

Directions

Step 1

Fry the vegetables and potatoes in a pan with the oil for a few minutes until beginning to soften.

Step 2

Cover with the stock and simmer for 10-15 mins until the veg is tender. Blend until smooth, then season. Serve with a dollop of crème fraîche and some fresh herbs. Will freeze for up to one month.

Nutrition Facts

(Per serving)

• 218 Calories
• 7g Fat
• 32g Carbs
• 4g Protein
• 7g Sugers
• 0.9g Salt
• 6g Fibre
• 1g Saturated Fat

Full Nutrition Label

Healthy Recipe – 7
Servings Per Recipe 2
Calories 218
% Daily Value *
Total Carbohydrate 32g	9%
Dietary Fiber 6g	25%
Total Sugars 7g
Protein 4g	10%
Total Fat 7g	12%
Saturated Fat 1g	7%
Vitamin A 1290IU	26%
Vitamin C 27mg	30%
Folate 149mcg	37%
Sodium 529mg	23%
Calcium 98mg	8%
Iron 2mg	9%
Magnesium 58mg	14%
Potassium 813mg	17%

8. Chickpea Pasta with Lemony-Parsley Pesto

We love using chickpea pasta in this quick and easy dinner recipe, but other bean pastas or whole-wheat noodles are just as good with this fresh and zesty pesto sauce.

Time & Servings

• Prep Time: 20 Min.
• Additional Time: 10 Min.
• Total Time: 30 Min.
• Servings: 2 (for Average Adult)
• Yield: 2 servings

Nutrition Profile:

1. Dairy-Free
2. Egg-Free
3. Gluten-Free
4. Healthy
5. Healthy Aging
6. Immunity
7. Healthy Pregnancy
8. High Fibre
9. High Protein
10. Low Added Sugers
11. Low Sodium
12. Nut-Free
13. Soy-Free
14. Vegetarian

Ingredients

• 4 ounces chickpea penne or other penne pasta (about 1 1/4 cups dry)
• 1bunch flat-leaf parsley (about 4 cups lightly packed), plus more for garnish
• 3cloves garlic
• ⅓cup extra-virgin olive oil
• 1teaspoon lemon zest
• 2tablespoons lemon juice
• ½teaspoon kosher salt
• ¼teaspoon ground black pepper
• 1 1/2 cups roasted root vegetables (click here to see associated recipe)

Directions

Step 1

Cook pasta according to package directions. Drain well.

Step 2

Meanwhile, combine parsley and garlic in a food processor and pulse until uniformly chopped, about 10 times. Add oil, lemon juice, salt and pepper and puree until just combined, about 15 seconds; it should be chunky.

Step 3

Microwave roasted root vegetables in a microwave-safe bowl until heated through, about 1 minute. (Alternatively, heat 1 teaspoon extra-virgin olive oil in a large skillet over medium-high heat. Add vegetables and cook, stirring often, until heated through, 2 to 4 minutes.)

Step 4

Toss the hot pasta with the pesto, the vegetables and lemon zest. Garnish with parsley, if desired.

Nutrition Facts

(Per serving)

• 630 Calories
• 45g Fat
• 48g Carbs
• 17g Protein

Full Nutrition Label

Healthy Recipe – 8
Servings Per Recipe 2
Calories 630
% Daily Value *
Total Carbohydrate 48g	18%
Dietary Fiber 12g	43%
Total Sugars 10g
Protein 17g	33%
Total Fat 45g	58%
Saturated Fat 6g	29%
Vitamin A 7067IU	141%
Vitamin C 61mg	67%
Folate 92mcg	23%
Sodium 511mg	22%
Calcium 122mg	9%
Iron 8mg	44%
Magnesium 37mg	9%
Potassium 490mg	10%

9. Sheet-Pan Roasted Root Vegetables

One pan is all you need for a heaping pile of nutritious, tender and colorful roasted root vegetables. Whip up this recipe at the beginning of the week to use in easy, healthy dinners all week long.

Time & Servings

• Prep Time: 20 Min.
• Additional Time: 30 Min.
• Total Time: 50 Min.
• Servings: 8 (for Average Adult)
• Yield: 8 servings

Nutrition Profile:

1. Dairy-Free
2. Egg-Free
3. Gluten-Free
4. Healthy Immunity
5. Heart Healthy
6. High Fibre
7. Low Added Sugers
8. Low Sodium
9. Diabetes Appropriate
10. Nut-Free
11. Soy-Free
12. Vegetarian
13. Vegan

Ingredients

• 2large carrots
• 2medium parsnips, peeled
• 2medium beets, peeled
• 1medium red onion
• 1medium sweet potato
• 3tablespoons extra-virgin olive oil
• 1 ½tablespoons apple cider vinegar or balsamic vinegar
• 1tablespoon fresh herbs, such as thyme, rosemary or sage
• ½teaspoon kosher salt
• ½teaspoon ground pepper

Directions

Step 1

Position racks in upper and lower thirds of oven; preheat to 425 degrees F. Line 2 large rimmed baking sheets with parchment paper.

Step 2

Cut carrots and parsnips into 1/2-inch-thick slices on a diagonal, then cut into half moons. Cut beets and onion into 1/2-inch-thick wedges. Cut sweet potato into 3/4-inch cubes. You should have about 12 cups raw vegetables.

Step 3

Toss the vegetables with oil, vinegar, herbs, salt and pepper in a large bowl until well coated. Divide between the prepared baking sheets, spreading into a single layer.

Step 4

Roast the vegetables, rotating the baking sheets top to bottom halfway through, until fork-tender, 30 to 40 minutes.

To store for future use

Refrigerate in an airtight container for up to 5 days.

Nutrition Facts

(Per serving)

• 112 Calories
• 6g Fat
• 15g Carbs
• 2g Protein

Full Nutrition Label

Healthy Recipe – 9
Servings Per Recipe 8
Calories 112
% Daily Value *
Total Carbohydrate 15g	6%
Dietary Fiber 3g	12%
Total Sugars 6g
Protein 2g	3%
Total Fat 6g	7%
Saturated Fat 1g	4%
Vitamin A 5767IU	115%
Vitamin C 12mg	13%
Folate 53mcg	13%
Sodium 203mg	9%
Calcium 34mg	3%
Iron 1mg	3%
Magnesium 24mg	6%
Potassium 362mg	8%

10. Chickpea, Red Beet & Avocado Salad with Apple-Cider Dressing

This delicious 400-calorie salad is a helpful tool for weight loss because it provides a good balance of fiber, protein and healthy fats from loads of veggies and beans, all tossed in a tangy apple-cider vinaigrette. To meal-prep these for lunch throughout the week, pack the dressing and the salad separately and make sure your veggies are thoroughly dried before packing them together.

Time & Servings

• Prep Time: 20 Min.
• Total Time: 20 Min.
• Servings: 4 (for Average Adult)
• Yield: 4 servings

Nutrition Profile:

1. Dairy-Free
2. Gluten-Free
3. Healthy Aging
4. Healthy Immunity
5. High Fibre
6. Low Calorie
7. Nut-Free
8. Soy-Free
9. Vegetarian

Ingredients

• 2tablespoons cider vinegar
• 2teaspoons whole-grain mustard
• 1tablespoon minced shallot
• ¼teaspoon salt
• ¼teaspoon pepper
• ¼cup extra-virgin olive oil
• 8cups mixed salad greens (about 5 ounces)
• 1(14 ounce) can artichoke hearts, rinsed and halved or quartered
• 1cup rinsed no-salt-added chickpeas
• 1avocado, chopped
• 2hard-boiled eggs

Directions

Step 1

Combine vinegar, mustard, shallot, salt and pepper in a large bowl. Whisk in oil until combined. Add salad greens, artichokes, chickpeas and avocado. Grate the eggs through the large holes of a box grater into the bowl. Toss gently to combine.

Nutrition Facts

(Per serving)

• 390 Calories
• 25g Fat
• 30g Carbs
• 13g Protein

Full Nutrition Label

Healthy Recipe – 10
Servings Per Recipe 4
Calories 390
% Daily Value *
Total Carbohydrate 30g	11%
Dietary Fiber 12g	43%
Total Sugars 2g
Protein 13g	26%
Total Fat 25g	32%
Saturated Fat 4g	20%
Cholesterol 93mg	31%
Vitamin A 3550IU	71%
Vitamin C 36mg	40%
Folate 230mcg	57%
Sodium 660mg	29%
Calcium 111mg	9%
Iron 3mg	16%
Magnesium 65mg	15%
Potassium 749mg	16%

 

11. Chhole (Chickpea Curry)

This healthy Indian recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is a comforting and delicious dinner.

Time & Servings

• Prep Time: 15 Min.
• Total Time: 20 Min.
• Servings: 6 (for Average Adult)
• Yield: 6 servings

Nutrition Profile:

1. Dairy-Free
2. Diabetes Appropriate
3. Gluten-Free
4. Egg-Free
5. Heart Healthy
6. High Fibre
7. Low Sodium
8. Low Calorie
9. Nut-Free
10. Soy-Free
11. Vegan
12. Vegetarian

Ingredients

• 1medium serrano pepper, cut into thirds
• 4large cloves garlic
• 12-inch piece fresh ginger, peeled and coarsely chopped
• 1medium yellow onion, chopped (1-inch)
• 6tablespoons canola oil or grapeseed oil
• 2teaspoons ground coriander
• 2teaspoons ground cumin
• ½teaspoon ground turmeric
• 2 ¼cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce can)
• ¾teaspoon kosher salt
• 2 15-ounce cans chickpeas, rinsed
• 2teaspoons garam masala
• Fresh cilantro for garnish

Directions

Step 1

Pulse serrano, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion; pulse until finely chopped, but not watery.

Step 2

Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes.

Step 3

Pulse tomatoes in the food processor until finely chopped. Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more. Serve topped with cilantro, if desired.

Equipment Required

Food processor, large saucepan

Nutrition Facts

(Per serving)

• 278 Calories
• 16g Fat
• 30g Carbs
• 6g Protein

Full Nutrition Label

Healthy Recipe – 11
Servings Per Recipe 6
Calories 278
% Daily Value *
Total Carbohydrate 30g	11%
Dietary Fiber 6g	23%
Total Sugars 3g
Protein 6g	12%
Total Fat 16g	20%
Saturated Fat 1g	6%
Vitamin A 260IU	5%
Vitamin C 18mg	20%
Folate 75mcg	19%
Sodium 354mg	15%
Calcium 65mg	5%
Iron 2mg	12%
Magnesium 34mg	8%
Potassium 356mg	8%

12. Apple “Donuts”

This so-simple 3-ingredient recipe turns apple slices into “donuts.” Topped with nut butter and coconut, they make a satisfying no-added-sugar dessert or healthy snack.

Time & Servings

• Prep Time: 5 Min.
• Total Time: 5 Min.
• Servings: 4 (for Average Adult)
• Yield: 4 servings

Nutrition Profile:

1. Dairy-Free
2. Gluten-Free
3. Egg-Free
4. Low Carbohydrate
5. Low Calorie
6. Soy-Free
7. Vegan
8. Vegetarian

Ingredients

• 1medium apple
• 3tablespoons almond butter
• 2teaspoons shredded unsweetened coconut

Directions

Step 1

Remove apple core with an apple coring tool. Slice the apple crosswise into 8 thin rings, about 1/4 inch thick. Spread each apple ring with almond butter. Sprinkle with coconut.

Nutrition Facts

(Per serving)

• 103 Calories
• 7g Fat
• 9g Carbs
• 3g Protein

Full Nutrition Label

Healthy Recipe – 12
Servings Per Recipe 4
Calories 103
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 3g	9%
Total Sugars 6g
Protein 3g	5%
Total Fat 7g	9%
Saturated Fat 1g	7%
Vitamin A 25IU	0%
Vitamin C 2mg	2%
Folate 8mcg	2%
Sodium 28mg	1%
Calcium 45mg	3%
Iron 1mg	3%
Magnesium 37mg	9%
Potassium 143mg	3%

13. Matcha Green Tea Latte

You can make a delicious matcha latte at home with this recipe. A touch of honey balances the bitterness of matcha in this healthy latte recipe. For a nondairy latte, swap unsweetened almond, soy or coconut milk for the low-fat milk.

Time & Servings

• Prep Time: 10 Min.
• Total Time: 10 Min.
• Servings: 1 (for Average Adult)
• Yield: 1 servings

Nutrition Profile:

1. Egg-Free
2. Gluten-Free
3. Bone Healthy
4. Healthy Aging
5. Healthy Pregnancy
6. High Calcium
7. Nut-Free
8. Soy-Free

Ingredients

• ¼cup boiling water
• 1teaspoon matcha tea powder
• 1cup low-fat milk
• 1teaspoon honey

Directions

Step 1

Blend boiling water with matcha powder in a blender until foamy. Heat milk with honey until almost boiling. Vigorously whisk the milk until frothy. Pour the milk into a mug, then pour in the tea.

Nutrition Facts

(Per serving)

• 124 Calories
• 2g Fat
• 18g Carbs
• 8g Protein

Full Nutrition Label

Healthy Recipe – 13
Servings Per Recipe 1
Calories 124
% Daily Value *
Total Carbohydrate 18g	7%
Total Sugars 18g
Added Sugars 6g	12%
Protein 8g	16%
Total Fat 2g	3%
Saturated Fat 2g	8%
Cholesterol 12mg	4%
Vitamin A 478IU	10%
Folate 12mcg	3%
Sodium 109mg	5%
Calcium 307mg	24%
Iron 0mg	1%
Magnesium 28mg	7%
Potassium 390mg	8%

14. Everything Bagel Avocado Toast

Get all the flavor of an everything bagel married with the creaminess of avocado toast in one healthy breakfast. Just toast, top, sprinkle and go for this quick morning meal when you need to get out the door fast. Want to take it up a notch? Top with a poached or fried egg.

Time & Servings

• Prep Time: 5 Min.
• Total Time: 5 Min.
• Servings: 1 (for Average Adult)
• Yield: 1 toast

Nutrition Profile:

1. Egg-Free
2. Heart Healthy
3. High Fibre
4. Low Calorie
5. Dairy-Free
6. Diabetes Appropriate
7. Nut-Free
8. Soy-Free
9. Vegetarian
10. Vegan
11. Low Added Sugars

Ingredients

• ¼medium avocado, mashed
• 1slice whole-grain bread, toasted
• 2teaspoons everything bagel seasoning
• Pinch of flaky sea salt (such as Maldon)

Directions

Step 1

Spread avocado on toast. Top with seasoning and salt.

Nutrition Facts

(Per serving)

• 172 Calories
• 10g Fat
• 18g Carbs
• 5g Protein

Full Nutrition Label

Healthy Recipe – 14
Servings Per Recipe 1
Calories 172
% Daily Value *
Total Carbohydrate 18g	6%
Dietary Fiber 6g	21%
Total Sugars 2g
Added Sugars 1g	2%
Protein 5g	11%
Total Fat 10g	13%
Saturated Fat 1g	7%
Vitamin A 74IU	1%
Vitamin C 6mg	6%
Folate 63mcg	16%
Sodium 252mg	11%
Calcium 61mg	5%
Iron 1mg	7%
Magnesium 41mg	10%
Potassium 342mg	7%

15. Roasted Root Veggies & Greens over Spiced Lentils

This earthy bowl of lentils is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.

Time & Servings

• Prep Time: 20 Min.
• Additional Time: 25 Min.
• Total Time: 45 Min.
• Servings: 2 (for Average Adult)
• Yield: 2 servings

Nutrition Profile:

1. Egg-Free
2. Gluten-Free
3. High Fibre
4. High Protein
5. Heart Healthy
6. Healthy Aging
7. Healthy Immunity
8. Healthy Pregnancy
9. Low Calorie
10. Low Sodium
11. Dairy-Free
12. Diabetes Appropriate
13. Nut-Free
14. Soy-Free
15. Vegetarian
16. Vegan

Ingredients

Lentils

• 1 ½cups water
• ½cup black beluga lentils or French green lentils (see Tip)
• 1teaspoon garlic powder
• ½teaspoon ground coriander
• ½teaspoon ground cumin
• ¼teaspoon ground allspice
• ¼teaspoon kosher salt
• ⅛teaspoon sumac (optional)
• 2tablespoons lemon juice
• 1teaspoon extra-virgin olive oil

Vegetables

• 1tablespoon extra-virgin olive oil
• 1clove garlic, smashed
• 1 1/2 cups roasted root vegetables (see associated recipes)
• 2cups chopped kale or beet greens
• 1teaspoon ground coriander
• ⅛teaspoon ground pepper
• Pinch of kosher salt
• 2tablespoons tahini or low-fat plain yogurt
• Fresh parsley for garnish

Directions

Step 1

To prepare lentils: Combine water, lentils, garlic powder, 1/2 teaspoon coriander, cumin, allspice, 1/4 teaspoon salt and sumac (if using) in a medium pot. Bring to a boil. Reduce heat to maintain a simmer, cover and cook until tender, 25 to 30 minutes.

Step 2

Uncover and continue simmering until the liquid reduces slightly, about 5 minutes more. Drain. Stir in lemon juice and 1 teaspoon oil.

Step 3

Meanwhile, to prepare vegetables: Heat oil in a large skillet over medium heat. Add garlic and cook until fragrant, 1 to 2 minutes. Add roasted root vegetables and cook, stirring often, until heated through, 2 to 4 minutes. Stir in kale (or beet greens) and cook until just wilted, 2 to 3 minutes. Stir in coriander, pepper and salt.

Step 4

Serve the vegetables over the lentils, topped with tahini (or yogurt). Garnish with parsley, if desired.

Tip

We like black beluga lentils or French green lentils instead of brown when we want lentils that hold their shape (instead of breaking down) when cooked. Look for them in natural-foods stores and some supermarkets.

Nutrition Facts

(Per serving)

• 453 Calories
• 22g Fat
• 50g Carbs
• 10g Protein

Full Nutrition Label

Healthy Recipe – 15
Servings Per Recipe 2
Calories 453
% Daily Value *
Total Carbohydrate 50g	18%
Dietary Fibre 14g	50%
Total Sugars 5g
Protein 18g	36%
Total Fat 22g	29%
Saturated Fat 3g	15%
Vitamin A 5939IU	119%
Vitamin C 35mg	39%
Folate 81mcg	20%
Sodium 346mg	15%
Calcium 114mg	9%
Iron 5mg	29%
Magnesium 45mg	11%
Potassium 465mg	10%

16. Spaghetti Squash & Chicken with Avocado Pesto

Give pesto pasta a healthy makeover with this easy recipe that combines low-carb spaghetti squash with high-protein chicken breast. Top this powerhouse combo with homemade basil pesto that gets a creamy upgrade from ripe avocados to complete a mouthwatering chicken dinner.

Time & Servings

• Prep Time: 30 Min.
• Additional Time: 30 Min.
• Total Time: 60 Min.
• Servings: 4 (for Average Adult)
• Yield: 4 servings

Nutrition Profile:

1. Dairy-Free
2. Egg-Free
3. Gluten-Free
4. Soy-Free
5. Low-Calorie

Ingredients

• 12 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
• 1ripe avocado
• 1cup packed basil leaves
• ¼cup unsalted shelled pistachios
• 2tablespoons lemon juice
• 1clove garlic
• ¾teaspoon salt, divided
• ½teaspoon ground pepper, divided
• 5tablespoons extra-virgin olive oil, divided
• 1-pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces

Directions

Step 1

Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with cooking spray.

Step 2

Place squash, cut-side down, on one side of the prepared pan. Bake until tender, about 45 minutes.

Step 3

Meanwhile, combine avocado, basil, pistachios, lemon juice, garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper in a food processor. Pulse until finely chopped. Add 4 tablespoons oil and process until smooth.

Step 4

Ten minutes before the squash is done, toss chicken, the remaining 1 tablespoon oil and the remaining 1/4 teaspoon each salt and pepper together in a medium bowl. Spread the chicken in an even layer on the empty side of the baking sheet. Return to the oven and bake until just cooked through, about 10 minutes.

Step 5

Using a fork, scrape the squash from the shells into a large bowl. Add the chicken and toss gently to combine. Serve topped with the pesto.

Nutrition Facts

(Per serving)

• 497 Calories
• 32g Fat
• 26g Carbs
• 30g Protein

Full Nutrition Label

Healthy Recipe – 16
Servings Per Recipe 4
Calories 497
% Daily Value *
Total Carbohydrate 26g	9%
Dietary Fiber 8g	30%
Total Sugars 8g
Protein 30g	61%
Total Fat 32g	41%
Saturated Fat 5g	24%
Cholesterol 83mg	28%
Vitamin A 999IU	20%
Vitamin C 20mg	23%
Folate 86mcg	22%
Sodium 543mg	24%
Calcium 101mg	8%
Iron 2mg	13%
Magnesium 93mg	22%
Potassium 1072mg	23%

17. White Bean & Veggie Salad

This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

Time & Servings

• Prep Time: 10 Min.
• Total Time: 10 Min.
• Servings: 1 (for Average Adult)
• Yield: 4 cups

Nutrition Profile:

1. Dairy-Free
2. Egg-Free
3. Gluten-Free
4. High Fibre
5. Healthy Pregnancy
6. Low-Calorie
7. Soy-Free
8. Nut-Free
9. Vegan
10. Vegetarian

Ingredients

• 2cups mixed salad greens
• ¾cup veggies of your choice, such as chopped cucumbers and cherry tomatoes
• ⅓cup canned white beans, rinsed and drained
• ½avocado, diced
• 1tablespoon red-wine vinegar
• 2teaspoons extra-virgin olive oil
• ¼teaspoon kosher salt
• Freshly ground pepper to taste

Directions

Step 1

Combine greens, veggies, beans and avocado in a medium bowl. Drizzle with vinegar and oil and season with salt and pepper. Toss to combine and transfer to a large plate.

Nutrition Facts

(Per serving)

• 360 Calories
• 25g Fat
• 30g Carbs
• 10g Protein

Full Nutrition Label

Healthy Recipe – 17
Servings Per Recipe 1
Calories 360
% Daily Value *
Total Carbohydrate 30g	11%
Dietary Fiber 13g	48%
Total Sugars 3g
Protein 10g	20%
Total Fat 25g	32%
Saturated Fat 4g	18%
Vitamin A 3221IU	64%
Vitamin C 30mg	33%
Folate 262mcg	65%
Sodium 321mg	14%
Calcium 140mg	11%
Iron 5mg	25%
Magnesium 104mg	25%
Potassium 1292mg	27%

18. Shrimp Paulista

Residents of Sao Paulo call themselves Paulistas and this simple shrimp dish is a regional favorite. Traditionally, the shrimp are cooked in their shells; however, we’ve removed them to make for easier eating.

Time & Servings

• Prep Time: 15 Min.
• Additional Time: 20 Min.
• Total Time: 35 Min.
• Servings: 6 (for Average Adult)
• Yield: 6 servings

Nutrition Profile:

1. Dairy-Free
2. Low-Calorie
3. Low-Carbohydrate
4. Gluten-Free
5. Healthy Aging
6. Healthy Pregnancy
7. Low Added Sugars

Ingredients

• 2pounds large shrimp, peeled and deveined
• 2tablespoons lime juice
• ½cup chopped fresh cilantro, divided
• 8cloves garlic, minced, divided
• ½teaspoon kosher salt, divided
• ½teaspoon crushed red pepper, divided
• 2tablespoons extra-virgin olive oil

Directions

Step 1

Place shrimp in a medium nonreactive bowl and toss with lime juice, 1/4 cup cilantro, half the garlic, 1/4 teaspoon salt and 1/4 teaspoon crushed red pepper. Cover and let marinate in the refrigerator for 20 minutes.

Step 2

Heat oil in a large skillet over medium-high heat. Add the shrimp, marinade and remaining garlic; cook until the shrimp are just cooked through, about 5 minutes. Remove from heat; add the remaining 1/4 cup cilantro, 1/4 teaspoon salt and 1/4 teaspoon red pepper. Toss to combine.

Nutrition Facts

(Per serving)

• 187 Calories
• 7g Fat
• 4g Carbs
• 27g Protein

Full Nutrition Label

Healthy Recipe – 18
Servings Per Recipe 6
Calories 187
% Daily Value *
Total Carbohydrate 4g	1%
Dietary Fibre 0g	1%
Total Sugars 0g
Protein 27g	53%
Total Fat 7g	9%
Saturated Fat 1g	7%
Cholesterol 243mg	81%
Vitamin A 501IU	10%
Vitamin C 3mg	4%
Folate 29mcg	7%
Sodium 1286mg	56%
Calcium 114mg	9%
Iron 1mg	3%
Magnesium 45mg	11%
Potassium 227mg	5%

19. White Bean & Avocado Toast

Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.

Time & Servings

• Prep Time: 5 Min.
• Total Time: 5 Min.
• Servings: 1 (for Average Adult)
• Yield: 1 slice

Nutrition Profile:

1. Low-Calorie
2. Egg-Free
3. High Fibre
4. Dairy-Free
5. Nut-Free
6. Soy-Free
7. Healthy Aging
8. Low Added Sugars
9. Vegetarian
10. Vegan

Ingredients

• 1slice whole-wheat bread, toasted
• ¼avocado, mashed
• ½cup canned white beans, rinsed and drained
• Kosher salt to taste
• Ground pepper to taste
• 1pinch Crushed red pepper

Directions

Step 1

Top toast with mashed avocado and white beans. Season with a pinch each of salt, pepper and crushed red pepper.

Nutrition Facts

(Per serving)

• 230 Calories
• 9g Fat
• 35g Carbs
• 12g Protein

Full Nutrition Label

Healthy Recipe – 19
Servings Per Recipe 1
Calories 230
% Daily Value *
Total Carbohydrate 35g	13%
Dietary Fiber 11g	40%
Total Sugars 3g
Added Sugars 2g	4%
Protein 12g	23%
Total Fat 9g	11%
Saturated Fat 1g	7%
Vitamin A 74IU	1%
Vitamin C 5mg	6%
Folate 158mcg	40%
Sodium 459mg	20%
Calcium 93mg	7%
Iron 2mg	13%
Magnesium 35mg	8%
Potassium 655mg	14%

20. Hasselback Caprese Chicken

Using the hasselback technique (cutting crosswise slits every half-inch along the chicken breast) cooks the chicken faster and ensures you get a burst of flavorful gooey filling with each bite. This quick one-pan high-protein and veggie-packed dinner is easy to make and the whole family will love it.

Time & Servings

• Prep Time: 25 Min.
• Additional Time: 25 Min.
• Total Time: 50 Min.
• Servings: 4 (for Average Adult)
• Yield: 4 servings

Nutrition Profile:

1. Bone Health
2. Egg-Free
3. Gluten-Free
4. Healthy Aging
5. Healthy Immunity
6. Healthy Pregnancy
7. High Calcium
8. High-Protein
9. Low Carbohydrate
10. Low-Calorie
11. Soy-Free

Ingredients

• 2boneless, skinless chicken breasts (8 ounces each)
• ½teaspoon salt, divided
• ½teaspoon ground pepper, divided
• 1medium tomato, sliced
• 3ounces fresh mozzarella, halved and sliced
• ¼cup prepared pesto
• 8cups broccoli florets
• 2tablespoons extra-virgin olive oil

Directions

Step 1

Preheat oven to 375 degrees F. Coat a large rimmed baking sheet with cooking spray.

Step 2

Make crosswise cuts every 1/2 inch along both chicken breasts, slicing almost to the bottom but not all the way through. Sprinkle chicken with 1/4 teaspoon each salt and pepper. Fill the cuts alternately with tomato and mozzarella slices. Brush with pesto. Transfer the chicken to one side of the prepared baking sheet.

Step 3

Toss broccoli, oil and the remaining 1/4 teaspoon each salt and pepper in a large bowl. If there are any tomato slices left, mix them in. Transfer the broccoli mixture to the empty side of the baking sheet.

Step 4

Bake until the chicken is no longer pink in the center and the broccoli is tender, about 25 minutes. Cut each breast in half and serve with the broccoli.

Nutrition Facts

(Per serving)

• 355 Calories
• 19g Fat
• 10g Carbs
• 38g Protein

Full Nutrition Label

Healthy Recipe – 20
Servings Per Recipe 4
Calories 355
% Daily Value *
Total Carbohydrate 10g	4%
Dietary Fiber 4g	15%
Total Sugars 3g
Protein 38g	75%
Total Fat 19g	24%
Saturated Fat 6g	30%
Cholesterol 105mg	35%
Vitamin A 4840IU	97%
Vitamin C 138mg	153%
Folate 117mcg	29%
Sodium 634mg	28%
Calcium 296mg	23%
Iron 2mg	13%
Magnesium 83mg	20%
Potassium 979mg	21%

References:

Safe Recipes

https://lifeandhealth.org/food/