Balanced Diet & Nourishing Your Body with Yummy and Nutritious (Good) Food
You do not have to sacrifice flavor and versatility, just because you are eating healthy. Quite the contrary in fact. By choosing the correct recipes, you will be able to eat wonderful meals that feed your body well; helping you reach and maintain an optimal weight while supporting a good mood and energy. In this article, 1DealAgent will be showing you optimum healthy meals and how to prepare them yourself. When trying to Lose weight, build muscle or just eat a healthier diet you can enjoy these recipes and nourish your body.
1. Breakfast: Fueling Your Day
MIND & MOUTH, Recipe 1: Avocado Egg Toast
Ingredients:
- 1 slice of whole-grain bread
- 1/2 ripe avocado
- 1 large egg
- Salt and pepper to taste
- Pinch of red pepper flakes (optional)
- Fresh cilantro or parsley (optional)
Instructions:
This is a step of toasting the whole-grain bread such that it becomes crispy and golden brown.
Toast the Bread + Mash the Avocado: Toast bread, and meanwhile mash avocado in a small bowl. Salt, pepper and herbs of your choice.
Cook the Egg: In a small nonstick skillet, cook egg as desired (sunny-side-up, poached or scrambled).
How to make it Step 1: Assembly- Slather toast with mashed avocado and top each slice with an egg. Top with red pepper flakes and whatever other seasonings you want to use.
Serve and enjoy This nutritious breakfast is loaded with healthy fats, protein, & fiber resulting in a satiety filled meal to kick start your day.
Recipe 2: Overnight Chia Pudding
Ingredients:
- 3 tablespoons chia seeds
- 1 cup of almond milk (or your desired type)
- 1/2 teaspoon vanilla extract
- An optional 1 Tablespoon HONEY OR MAPLE SYRUP
- Roasted nuts (almonds, walnuts), and fresh fruits for garnishing Coastal Fresh Jobsantis
Instructions:
Combine them In a mason jar or bowl, combine the chia seeds with almond milk and vanilla extract until its mixed well. Add honey if using. Mix thoroughly to combine the chia seeds.
Cover the Jar or Bowl: Cover with a lid and refrigerate overnight. Chia seeds absorb the liquid to create a pudding like consistency.
Let It Set, Add Toppings: In the morning give the pudding a stir again and top it with your favorite toppings (like fresh berries, sliced bananas or nuts).
And it’s Healthy: This is a fast, simple breakfast containing Omega 3 fatty acids, fibre and lots of antioxidants.
Nutritional Pros: Chia seeds are packed with fiber, omega-3s and protein. This pudding is packed with nutrients and low in calories making it a great, healthy choice for breakfast.
2. Lunch: Midday Fuels to get You Thru
Quinoa Salad with Chickpeas and Veggies Recipe
Ingredients:
- 1 cup cooked quinoa
- Ingredients for falafel mix1 can chickpeas (drained and rinsed)
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/3 cup fresh parsley, chopped
- 1/4 c. feta cheese, crumbled (if desired)
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
For the quinoa: cook according to package.UserService text Let it come to room temperature.
Mix together: In a large bowl, combine that roasted quinoa and stuff with chickpeas, cucumber/mol pepper tail onion plus parsley.
Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice and salt/pepper.
Salad: Pour dressing over salad and toss to mix. Add feta cheese if desired.
Enjoy: Serve immediately; or you can also chill to serve later. This makes for a light but filling lunch.
Healthy Highlights: Quinoa is a full protein, meaning it has all the important nine amino acids. This simple salad is hearty enough to enjoy as a full meal, with plenty of fiber from chickpeas and vegetables.
Recipe 3: Grilled Chicken and Veggie Wrap
Ingredients:
- 1 Whole grain tortilla/wrap
- Grilled Chicken Breast-well sliced
- 1/2 avocado, sliced
- 1/2 cup of greens (spinach, arugula)
- 1/4 red pepper, sliced thin
- 1/4 cup shredded carrots
- 2 tablespoons hummus
- Salt and pepper to taste
Instructions:
Grill Chicken: Split the chicken breast and grill on both sides until ready and slice into thin strips. Before placing the chicken on a grill, sprinkle your favorite dried herbs and spices.
WRAP IT UP: Wholly wrap together 50 grams of hummus evenly onto (1) whole grain tortilla When ready to serve, top your mixed greens with sliced avocado, bell pepper and carrots and chicken.
Roll it: Roll the tortilla up tightly, folding in from both sides as you go so those ingredients dont try to escape.
Serve and Enjoy – Slice the wrap in which makes it a great quick lunch on-the go with lots of protein from chickpea and healthy fats.
Natural Benefits: Excessive in low energy protein, wholesome fat and fiber. It is the ideal lunch for a busy day and keeps you full of energy until mid-afternoon.
3. Dinner is Nutritious Meals to End a Great Day
Baked Salmon, Asparagus & Sweet Potatoes
Ingredients:
- 2 salmon fillets
- 1 bunch of asparagus, trimmed
- 2 large sweet potatoes, peeled and diced
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon
- Chopped fresh parsley or dill for serving
- Salt and pepper to taste
Instructions:
Bake: preheat your oven to 400°F (200°C).
Cook Vegetables: In a large bowl, mix sweet potatoes diced and asparagus with olive oil +garlic+ salt.+pepper. Place the is in a single layer of baking sheet.
Bake the Veggies: Place sweet potatoes and asparagus in oven for 15-20 min (or until veggies are tender, depending on your desired softness/crispiness).
What you need to do is simply season your salmon fillets with some salt, pepper and lemon juice whilst the veg roasts away in there.
Bake the Salmon: Once the vegetables have been baking for 10 minutes, place salmon fillets on the same lined sheet and continue to bake another 10-15 minutes or so until cooked through and flakes easily with a fork.
Serve: Enjoy your salmon with some fresh dill or parsley and roasted sweet potatoes, alongside roasted asparagus.
Salmon: Nutritional Benefits — Salmon fish is filled with omega-3 fatty acids which are very good for heart and brain. This meal is delicious which fuels the body with added fiber from sweet potatoes and antioxidant rich in asparagus.
Recipe 6 : Stir-Fry Tofu with Brown Rice and Veggies
Ingredients:
- 1/2 Block of Firm Tofu, Drained and Cubed
- 2 cups cooked brown rice
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce (or tamari if gluten free)
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 tablespoon minced fresh ginger
- Sesame seeds for garnish 1TBSP
- Fresh cilantro for garnish
Instructions:
Get The Tofu Ready: (Prepare the tofu by pressing out excess moisture and cutting into cubes).
Cook the Tofu: In a large skillet heat sesame oil over medium. Add the tofu cubes and fry until they are lightly golden. Take off the heat and remove from skillet.
When the oil is hot, add minced garlic, sliced ginger and vegetables. Cook for 5-7 minutes or until vegetables are tender-crisp.
Step 2: Add the Soy Sauce if Desired + More Tofu Mix well and cook 2-3 minutes more.
Serve: Spoon the stir-fry over rice and sprinkle with sesame seeds and cilantro.
Health Benefits: Tofu is high in plant based protein and low calorie alternative. Paired with brown rice and veggies, you have a meal that has of carbs to refuel your body after a workout as well all the fiber and nutrients we get from whole grains.
4. Healthy Snacks & Desserts for in Between Your Meals
Greek Yogurt Parfait Recipe
Ingredients:
- 1 cup Greek yogurt
- 1/2c Mixed Berries (Strawberries, Blueberries & Raspberries)
- 1/4 cup granola, preferably low-sugar
- 1 tbsp. honey or maple syrup (optional)
- Chia or flaxseeds, to sprinkle on top (optional)
Instructions:
An Assembly of Ingredients: Greek yogurt, mixed berries and granola in a glass or bowl.
Sweetener: lightly drizzle with honey maple syrup if you’d like Chia or flaxseed, omega 3 fats and Fibre.
Serve And Enjoy: This parfait makes a great snack or light dessert that is filling and super healthy.
Greek Yogurt Nutritional Benefits: Greek yogurt is rich in protein as well probiotics to promote gut health. The berries bring antioxidants and vitamins to the mix, while granola brings the satisfying crunch for an extra fun breakfast.
Recipe 8: Banana Oat Cookies
Ingredients:
- 2 ripe bananas, mashed
- 1 cup rolled oats
- 2 oz. chopped dark chocolate or raisins
- 1/4 teaspoon cinnamon
- 1 teaspoon vanilla extract
Instructions:
How to Heat the Oven: Preheat your oven to 350°F (175°C).
And Mix the Ingredients: Take a mixing bowl and add mashed bananas, rolled oats,cinnamon & vanilla extract. Stir in chocolate chips or raisins.
Create Cookies: Scoop a spoonful onto parchment paper on a baking sheet. As shown, take a spoon and flatten each cookie slightly.
Baking: Bake at 12-15 minutes or until lightly golden.
Cool & Serve: Let the cookies cool onto a wire rack, then enjoy!
Nutrition: These cookies are sweetened by nature with bananas — no miles on these fingers! They’re a great healthy fiber rich snack or dessert, and you can definitely eat them without guilt!
In conclusion: A diet full of flavor
Eating healthy does NOT have to be boring! The recipes that are going to be shared in the text below would turn out being very healthy, and not at all too difficult or inconvenient top make this summer. Including these meals in your weekly routine will provide your body with essential nutrients but you should have pleasure to cook and eat!!
Fair enough but maintain a decent meal it is good for your health. For those of you working on clean eating, weight loss or healthy living in general these recipes are a great place to start. So jump in the kitchen, make these recipes and happy eating along your path to a healthier you through delicious food.
