Very often I get asked, “what should I eat?” I realize there is much confusion around meal planning and incorporating healthy foods into our daily meals so I am taking a moment to give you a few ideas. These recipes have amazing health benefits and they actually taste pretty good. Most of these recipes can be served as a side dish or eaten as a main course. I have included some of the benefits below the recipe- FYI.
WARM VEGGIE DELIGHT
1-2 Large Zucchini
1 Yellow Squash
2 Cucumbers- (be sure to leave little skin on for fiber)
1/2 Medium Red Pepper- thinly diced
5 sprigs of Cilantro- chopped
3 Tbsp of Italian Dressing
1 Tbsp of Olive oil
Pinch of pepper
1 tsp Salad Supreme seasoning
Directions: Dice zucchini, squash and cucumber into cubes. In a medium skillet heat oil and add zucchini, squash and red pepper. Toss for five minutes; you only want the vegetables to warm and soften a little. Remove from heat and transfer vegetables into a serving bowl. Add in chopped cucumber. Season with pepper and salad supreme as desired and stir in dressing. Serve
Makes 4 servings
Red pepper and Cilantro benefits
- The red pepper in this recipe is packed with vitamin C and is a good source of beta-carotene and B vitamins.
- Cilantro is a superfood rich in iron, magnesium and manganese and can be helpful in fighting heart disease
FRUIT AND OAT SALAD
10 strawberries, sliced
1 mango, peeled and diced
½ cup of blueberries, whole
¼ cup of raw oats
Directions: Combine all fruits in a medium sized serving bowl. Stir in raw oats and eat immediately
Makes 2 servings
Benefits of Mangoes, Blueberries, Oats and Strawberries
- Mangoes are an excellent source of vitamins A and C, potassium and carotenes. They are full of fiber and contain enzymes that aid in digestion
- Blueberries are a great source of antioxidants and keep your heart strong
- Oats are whole grains that contain a good amount of Vitamin E, B, Calcium, Magnesium and Vitamin K. Oatmeal contains soluble and insoluble fibers that help remove cholesterol from the arteries.
- Strawberries are a healthy source of antioxidants and a high amount of Vitamin C.
QUINOA and ASPARAGUS WITH ALMONDS
1 bunch of Asparagus
1 cup of Quinoa- uncooked
¼ cup of grated Parmesan cheese
2 Tbsp of slivered almonds
Pinch of Kosher salt
1 Tbsp of butter
1 Tbsp of olive oil
Directions: First, prepare Quinoa using approximately 1 3/4 cups of water. Bring water to a boil and add in quinoa. Cook quinoa per instructions. Return quinoa back to saucepan and remove from heat. Wash asparagus and snap asparagus at base to trim off unwanted stalk. Chop asparagus in ½ -1 inch bite size pieces. Steam asparagus for 15-20 minutes with kosher salt and butter. Add asparagus to quinoa, toss in parmesan cheese, olive oil and sprinkle almonds on top. Stir thoroughly and serve.
Makes 3-5 servings
Asparagus and Almond benefits
- Asparagus is a good source of folic acid, vitamin C, thiamine and Vitamin B6
- Almonds: approximately 23 almonds contain 160 calories and is a good source of fiber and protein, calcium, Vitamin E, Magnesium and Iron.
- Quinoa: High in protein, filling and a good source of fiber (5 grams per serving)
GRILLED SALMON SALAD
2 lbs fresh Salmon divided into 4-6 ounce portions
1 10 oz bag of raw spinach, chopped
1/2 head of romaine lettuce, chopped or 1 bag of pre-washed romaine lettuce
2 Tbsp of Kalamata olives, cut in half
¼ cup Feta cheese
½ Red Onion, medium, coarsely chopped
1 cucumber, some skin on, sliced
2 cloves of fresh garlic, peeled and minced
2 plum tomatoes (diced)
½ tsp of salt and pepper
½ tsp of garlic powder
Italian dressing or Greek dressing optional
Season salmon with pepper, garlic powder and salt.
Directions: Grill salmon in a George foreman grill (or other grill) for approximately 4 minutes on each side. OR bake salmon in oven at 365 degrees for 25 minutes (juices should be seeping out of the center and salmon should be a pale pink color with white trimmings). Sit salmon aside and in a large mixing bowl add spinach, romaine lettuce, olives, feta cheese, tomatoes, red onion and cucumber. Mix well. Top off with minced garlic and stir. Put salad on a plate and top with salmon. Dressing may be used only sparingly (2 tbsp)
Benefits of eating Salmon, Spinach, Romaine Lettuce, Garlic and Tomatoes
- Salmon is a great source of omega-3 fatty acid which is essential for a healthy heart and proper brain function. Salmon is rich in protein and Vitamin A.
- Spinach: Loaded with fiber, Vitamin B and Vitamin K. Spinach is rich in calcium, iron, magnesium and manganese.
- Romaine: Is the most nutritious of all lettuces and is an excellent source of vitamin C. It is packed with folic acid, phosphorus, potassium and fiber.
- Garlic is loaded with phytochemicals and acts as a natural anti-biotic. To get the most out of your garlic, do not refrigerate it. Forget about the smell, the healing properties of garlic out-weigh the scent
- Tomatoes: Rich in vitamin C and potassium and antioxidants. Known for helping to reduce cholesterol, improve digestion and help with skin problems.
CORN SALAD WITH DICED AVOCADO
1 Frozen bag of corn (fresh corn is phenomenal removed from the cob)
1 ½ cup of fresh diced tomatoes
¼ cup of fresh Cilantro
1 pinch of salt (optional)
1 whole Avocado peeled and diced
1/2 tsp of pepper
1 Tbsp of butter
1 cup of water
Directions: In a large skillet add water, bring to a boil. Add in corn, salt, pepper and butter. Cook for 25 minutes. Drain. Toss in tomatoes, avocado and cilantro. Serve (this is delicious with black beans)
Makes 8 servings
- Corn: Source of fiber, vitamin B1, Folate, Vitamin C and pantothenic Acid. It contains phytochemicals which are known to support heart health
- Avocado: Healthy anti-inflammatory fat, healing phytonutrients and 11-17 grams of fiber per avocado to keep you feeling fuller longer
BLACK BEANS WITH A SIDE OF KALE
1 can of black beans
1 Tbsp of cumin
I Tbsp of hot sauce (optional)
1 Fresh clove of garlic, minced
Pinch of salt and cayenne pepper
Directions: Rinse black beans and place in a medium saucepan. Stir in 1 can of water. Season with cumin, hot sauce, garlic, salt and pepper. * Add diced tomatoes for additional flavor. Cook on low for 25 minutes
8 cups of fresh Kale chopped
1 tsp of Kosher salt
1 cup of Low Sodium, chicken broth OR 2 bouillon cubes
3 cloves of fresh garlic, coarsely chopped
Directions: Wash and chop Kale. Using a medium skillet pan, heat 1 cup of water to boil. Add fresh garlic and low sodium chicken broth. Add Kale and bring to a boil. Reduce heat to simmer and cover.
This can be an entire meal and it is filling!
Kale, Black beans and Cumin benefits
- Cumin: Good source of iron
- Black beans are a good source of fiber and protein
- Kale: This is a superfood. This vegetable contains Vitamin A, C, potassium, calcium, iron and folate. It is “one of the healthiest foods that you could add to your diet.”
Bonus: MORNING BEVERAGE MUST HAVE
Juice from 1 fresh lemon
8 ounces of water
2 Tbsp of Apple Cider Vinegar (Braggs is the preferred brand)
1 Tbsp of Honey
1 dash of cayenne pepper
Add fresh lemon juice to water. Stir in apple cider vinegar and honey. Drink
- Lemons are loaded with Vitamin C, Vitamin A, folate, calcium and potassium.
- This beverage is loaded with nutrients and can aid in supporting weight loss, weight maintenance, skin, high blood pressure and a slew of other health related issues.
Let me know which ones that you like! Happy Health, happy eating! Leave a comment and share your favorite fruits and vegetables. If you’d like for me to give you a recipe for your favorite vegetable or fruit just ask.