Eating right is definitely important for maintaining good health. But we don’t want to spend hours in the kitchen fixing flavorful meals either. Try these quick, easy and healthy recipes (that are tasty!) to get the whole family started.
1. Easy Salsa Rice
When building up muscles, carbo-loading is necessary. You can add this to your regular meals – it is just rice and cheese. Combine 1-cup cottage cheese with 1-cup pre-cooked brown rice or whole grain rice. Top with salsa and dill spice.
2. Simple Tuna Sandwich
If you need to make food to go, the best option is tuna sandwich. A can of tuna, combined with 1 tbsp lite mayonnaise plus ½ tbsp hot sauce, with two slices wheat bread and you are good to go. You can add onion, tomato, and lettuce for more flavor, fiber and nutrients.
3. Asian Ground Turkey and Lettuce Wraps
This take on a familiar Chinese dish makes an excellent lunch, dinner, or even as appetizers for any party. Boil ½-cup water in a saucepan and add ½-cup brown rice while reducing the heat to a low level. After 5 minutes, the rice is ready and you can set it aside.
Sauté 1-pound ground turkey (skin and fat removed) and 1 tbsp minced fresh ginger in sesame oil. Add in the cooked brown rice while stirring. Add finely diced 1 red bell pepper, 1 can chopped water chestnuts, ½ cup chicken broth, 2 tsp Hoisin sauce, 1 tsp 5-spice powder, and ½ tsp salt. Cook for about a minute.
Drop 1 tbsp of turkey mixture onto the lettuce leaves. Add shredded carrots and chopped cilantro or basil leaves on top of the ground turkey mixture, and roll into wraps.
4. Broccoli with Lemon and Garlic
One of the best ways to make kids eat their veggies is giving them something that looks appetizing and this recipe might just do the trick.
Brown 2 gloves of garlic in olive oil. Add 1-pound baby broccoli and cook for about 3 minutes. Add 2 tbsp of water, cover the skillet and cook for another 3 minutes. For flavors, add lemon zest, salt, and pepper. Remove from heat and serve.
5. Orange-Scented White Fish with Caramelized Fennel
Pre-heat the oven to 450°F. Toss thinly sliced fennel bulbs with 2 tbsp olive oil and ½ tsp salt. Line them on a baking dish and cover with foil. Cook in the oven, after 15 minutes uncover and roast for another 15 minutes. Turn the fennel over and sprinkle with 1 tbsp balsamic vinegar and juice from a half sliced orange.
Place 1 pound halibut fillets on top of the fennel and season with salt and pepper, add 2 tbsp butter, and thinly sliced orange half. Bake the fish for 10 to 15 minutes or until flaky when poked with a fork. It is best served with rice.
6. Pineapple Chicken Teriyaki
Mix 1/3 cup dry sherry, ¼-cup soy sauce, 2 tbsp brown sugar, and 1/3 cup pineapple juice. Toss in pineapple rings (canned) with the remaining juice and add 4 boneless chicken thighs, with skin removed. Marinate for 15 minutes inside the refrigerator. Preheat grill and start grilling the chicken and the pineapples.
Whisk the remaining marinade and 1 tsp cornstarch in a saucepan. Bring to a boil until thick. Add 1 tbsp butter. Drizzle over the chicken and pineapples when serving.
7. Contemporary Baja Fish Tacos
This is a healthy alternative to the usual tacos you love. In a blender, mix ¾ cup beer, ¼ cup whole wheat flour, ½ tsp salt, 1/4 tsp dried oregano, ¼ tsp dry mustard, ¼ tsp cayenne, and ¼ tsp freshly ground pepper. Blend until mixture is smooth. Transfer to a baking dish. Add 1-pound tilapia cut into strips and coat the fish on all sides.
Pre-heat oven to 400 Degrees F. Bake for 12 – 15 minutes, until the fish is cooked on the inside, and golden and crispy on the outside.
8. Hamburger Buddy
Satisfy your burger craving with this recipe. In a food processor, mince 3 cloves garlic, add sliced carrots, and 10 ounces white mushrooms. Add a big sliced onion and pulse until finely chopped.
Cook 1 pound lean beef in the oven for 3-5 minutes then add the chopped vegetables, dried thyme, salt and pepper. Allow to cook for another 5-7 minutes. Then add 2 cups water, 1 ½ cups of beef broth, 2 cups whole-wheat elbow macaroni, and 2 tsp Worcestershire sauce. Cover and reduce heat. In a bowl, whisk in 2 tbsp flour and the remaining ¼ cup beef broth. Then add to the hamburger mixture and stir in ½-cup sour cream. Simmer until sauce thickens.
9. Sweet Potatoes with Bean Salad
If you are running short of time, pop in 4 medium sweet potatoes in the microwave and let cook for 15 minutes. Combine 1 can black beans, diced tomatoes, 1 tbsp extra virgin olive oil, 1 tsp ground cumin, 1 tsp ground coriander, and a ¾ tsp salt then heat in microwave. Make a lengthwise hollow well on each sweet potato and add bean mixture. Top with sour cream and chopped cilantro.
10. Wok-Seared Chicken Tenders with Asparagus and Pistachios
This is a very simple dish. Cook asparagus in 1 tsp sesame oil, then add 1-pound chicken tenders and cook for 4 minutes. Add chopped scallions, minced ginger, 1 tbsp oyster sauce, and 1 tsp garlic sauce. Cook for another 2 minutes. Top with coarsely chopped pistachios.
Healthy eating need not be complicated; you just have to be creative.
Want more easy, healthy recipes? The Anabolic Cooking cookbook by Dave Ruel has 200 healthy recipes catering to lean muscle building and fat loss. It was originally written for bodybuilders, but the recipes are so healthy and easy to make, fitness enthusiasts looking for healthy and delicious recipes find them helpful as well. Check out Dave’s Fat Burning Crispy Chicken Nuggets recipe here.