healthy meal recipes

Healthy Meal Recipes

2 weeks ago

Are you eating right? How you look and how you feel depends on what you eat. The world today is more prone to obesity than it ever was. The major reason for such a surge in obesity is unhealthy eating habits. And even if you’re fit, unhealthy meals elevate the risk of several diseases. This is why healthy meals are a serious need for us today.

Taste is important for us and that’s why we’ve been eating unhealthy. But healthy eating doesn’t necessarily mean compromising on your taste. There are some excellent healthy meals that would amaze you with their delicacy. Add to that the benefit of keeping fit while reducing the risk of health hazards. Hence, eating healthy and exercising well can help you maintain health for long.

Table of Content

  1. What are healthy meal recipes?
  2. Healthy meal secrets
  3. 3 Healthy meal recipes

What are healthy meal recipes?

Our body needs several nutrients for proper functioning. When we include these nutrients in the right balance, we ensure a healthy and fit body. Also, we can dodge many deadly diseases with balanced diets. So, healthy meal recipes are those meals that try to include all the necessary nutrients in the right quantities. To get a better lifestyles you have to take right decisions for choosing food also.

Healthy diets include high-quality proteins, healthy fats, carbs, vitamins, minerals, and water. It’s also important that your food contains processed foods and saturated fats. This is the way to a healthy meal.

Healthy meal secrets

Including healthy meals in your routine needs proper planning. From breakfast to your last dinner before sleep, you need healthy recipes throughout the day. But how to prepare such meals? Here are the secrets to achieving such a diet.

Eat the right mix of protein

Protein is essential. However, eat8ing lots of animal protein can be unhealthy. A healthier way is to limit your animal proteins and complete your daily intake with other healthy sources. So include vegetarian and vegan proteins as well.

Include whole grains

Whole grains are healthier than refined grains. Whole grains like bulgur, brown rice, etc. have their bran unadulterated. So these grains would give you more Vitamin B, fiber, zinc, magnesium, and other nutrients. So include whole grains like whole wheat pasta, quinoa, farro, oats, etc. as at least half of your grains intake.

Eat fruits and veggies

We often ignore fruits and vegetable in our diets. But these are really important as they include antioxidants, fiber, vitamins, and minerals. So including produce in your diets can be very healthy. Have fruit smoothies for breakfast and add vegetable salads as meals.

Have healthy fats

A certain balance of fats is also necessary for a healthy diet. You can’t cut it completely from your diet. Fats are very filling and help us absorb several vitamins and other nutrients. However, you should mostly prefer unsaturated fats like olive oils, buts, etc. over saturated ones like butter.

Check your sugar and salt

Excess of sugar and salt lead to various heart diseases. So it’s highly recommended to limit your sugar and salt intake. Women shouldn’t take more than 6 teaspoons and men shouldn’t go beyond 9 teaspoons of added sugar. For salt, its advised to take less than 2,300 mg of sodium daily.

Fix your portion

Keeping your portion is necessary even with healthy meals. Stuffing yourself with these healthy ingredients is also an unhealthy act. It’s more about getting that proper balance of nutrients from right sources. So avoid heaping your plate and fix your healthy portions.

Healthy meal recipes

Want to know about some amazing healthy meal recipes? Embrace some of the healthiest meals that we’ve brought just for you. Here are 3 recipes that are delicious and healthy as well.

Fresh Salmon with Thai Noodle Salad

Fresh Salmon with Thai Noodle Salad

Fresh Salmon with Thai Noodle Salad is an amazing healthy lunch recipe. The meal gets ready within 20 minutes and would be ideal for a quick midweek diet. With a great balance of proteins and carbs, it can be very filling.

Nutrition per serving

  • Calories: 517
  • Proteins: 36g
  • Carbs: 39g
  • Fats: 22g
  • Saturated fats: 4g
  • Fiber: 8g
  • Sugar: 7g
  • Sodium: 0.86g

Ingredients

  • 2 Salmon fillets without skin
  • Half orange – juice and zest
  • Half orange – peeled and chopped
  • 125g trimmed and halvedfrenchbeans
  • 50g shredded mange tout
  • 75g frozen peas
  • 75g vermicelli rice noodles
  • 2 teaspoons red curry paste
  • 1 teaspoon fish sauce
  • 3 finely chopped spring onions
  • Half pack chopped basil or coriander

Method

Step 1. Boil water in a pan and line a steamer with baking parchment. Add salmon fillets to the boiling water and scatter with some orange zest.

Step 2. Add the beans when the water starts to boil. Cook the salmon for 5 minutes in the steamer top. Now if the salmon is cooked, take it off and cook peas and mange tout for a minute. If the salmon is uncooked, give it a minute extra.

Step 3. Take the veg out of boiling water. Now add the noodles to the same water and soak them for 5 minutes.

Step 4. Add curry paste, fish sauce, orange juice, and a bit of orange zest and spring onions to a salad bowl. Take the noodles off the water, add to the salad bowl, and toss it well.

Step 5. Add chopped orange and coriander (or basil) and the vegetables to the noodles. Top it with the fish juice, toss it well, and serve it in bowls with salmon toppings.

Burrito

Burrito

Burrito can be a healthy breakfast recipe. The meal is an excellent source of Proteins, Fiber, Vitamin A, Vitamin C, Vitamin B6, and Vitamin K. Additionally, the meal is rich in Riboflavin, Folate, Iron, Calcium, Potassium, Iodine, and Selenium.

Nutrition per serving

  • Calories: 460
  • Proteins: 23g
  • Carbs: 51g
  • Fats: 20g
  • Saturated fats: 6g
  • Fiber: 12g
  • Cholesterol: 0.235g
  • Sodium: 0.86g

Ingredients

  • 2 teaspoons canola oil
  • 1 cup diced red onion
  • 1 seeded and diced red bell pepper
  • 1 cup drained and rinsed canned black beans
  • 1/4 teaspoon chili flakes
  • Freshly ground black pepper and salt
  • 4 eggs
  • 4 egg whites
  • 1/3 cup shredded pepper jack cheese
  • A non-stick cooking spray
  • 4 whole wheat tortillas
  • 1.4 cup reduced sour cream (fat-free)
  • 1/4 cup salsa
  • 1 seeded and diced large red tomato
  • 1 cubed small avocado
  • Hot sauce

Method

Step 1. Cook onions and peppers together with canola oil at medium temperatures on a nonstick skillet. Cook it for about 8 minutes until the onions get soft and peppers are a bit charred.

Step 2. Put in the black beans and red pepper flakes and heat for 3 more minutes. Season it with salt and pepper and shift it into a dish.

Step 3. Now whisk your eggs and egg whites followed by stirring up in cheese. Now sprinkle some cooking spray on the skillet. Put the egg mix on the skillet and cook it at low temperature for about 3 minutes. Keep scrambling while cooking.

Step 4. Spread the tortillas each with a tablespoon sour cream and a tablespoon salsa.

Step 5. Layer it up with black bean mix, scrambles eggs, dices tomato, and avocado. Season it with hot sauce as per taste and serve it in rolled up burrito-style.

Vegan Lasagne

Vegan Lasagne

Vegan Lasagne can be an amazing choice of a healthy dinner. The super healthy meal is stuffed with all the essential daily nutrients and includes vegan ragu base. It’s an amazingly filling meal to replace your unhealthy dinners.

Nutrition per serving

  • Calories: 530
  • Proteins: 26g
  • Carbs: 60g
  • Fats: 16g
  • Saturated fats: 3g
  • Fiber: 13g
  • Sugar: 11g
  • Sodium: 0.5g

Ingredients

  • 1 tablespoon olive oil
  • 2 tablespoons plain flour
  • 300 mL soya milk
  • Nutmeg
  • 2 portions veganragu(check for ‘goes well with’ for the recipe)
  • 4 sheets ofLasagne
  • 1 tablespoon nutritional yeast
  • Green salad

Method

Step 1. Heat your oven up to 180C/160C fan/gas 4. Heat some oil in a pan. Now whisk in the plain flour and cook for about 2 minutes.

Step 2. Next, whisk in the soya milk slowly and cook for about 5 minutes until you get a creamy white sauce. Season your sauce as per taste with grating or nutmeg.

Step3. Now spoon 1/3 ragu into an ovenproof dish while topping it with a couple of lasagne sheets. Add a sheet of 1/3 white sauce and 1/3 ragu.

Step 4. Top it with the lasagne sheets and ragu that’s left. Also, spread the leftover white sauce.

Step 5. If you’ve got the nutritional yeast, sprinkle it over. Now, bake it for over half an hour until it’s well cooked. When done, serve the dish with salad.

The Bottom Line

Keeping healthy and fit is the ultimate goal we strive for. To achieve this feat, it’s highly important to consume healthy meals. So if you’re looking for some healthy and delicious healthy meal recipes, we’ve given you three amazing options. Eat right to stay healthy and safe.

Sources

  • https://www.bbcgoodfoodme.com/recipes/fresh-salmon-thai-noodle-salad/?GEO_REDIRECTED=true
  • https://www.foodnetwork.com/recipes/ellie-krieger/breakfast-burrito-recipe-1953146
  • https://www.bbcgoodfoodme.com/recipes/vegan-lasagne/
  • http://www.eatingwell.com/article/15891/10-secrets-to-cooking-healthier/
  • https://healthyeating.sfgate.com/eating-healthy-important-7166.html
  • https://www.hhs.gov/fitness/eat-healthy/importance-of-good-nutrition/index.html

Justin M. Harrison