7 Delicious and Healthy Recipes to Fuel Your Body Right

 

1.Quinoa Salad with Grilled Chicken: Cook quinoa, then mix with grilled chicken, cherry tomatoes, cucumber, and feta cheese. Drizzle with lemon vinaigrette dressing.

Ingredients:

1 cup quinoa, rinsed

2 cups water or chicken broth

4 boneless, skinless chicken breasts

1 tablespoon olive oil

Salt and pepper

·       1 pint cherry tomatoes, halved

·       1 cucumber, diced

·       1/2 cup crumbled feta cheese

·       1/4 cup chopped fresh parsley

·       1/4 cup chopped fresh mint

·       1/4 cup lemon juice

·       1/4 cup olive oil

Instructions:

1.In a medium saucepan, bring the quinoa and water or chicken broth to a boil. Reduce heat and simmer, covered, for 15-20 minutes, or until the water has been absorbed and the quinoa is tender. Set aside to cool.

2.Preheat the grill or grill pan to medium-high heat.

3. Coat the chicken breasts in olive oil and sprinkle them with salt and pepper. Place them on the grill and cook for 5-6 minutes on each side, or until they are fully cooked.

4.Once the chicken is cooked, remove it from the grill and let it rest for a few minutes before slicing.

5.In a large bowl, combine the cooled quinoa, sliced chicken, cherry tomatoes, cucumber, feta cheese, parsley, and mint.

6.In a small bowl, whisk together the lemon juice and olive oil to make the vinaigrette.

7.Pour the vinaigrette over the salad and toss to combine.

8.Serve the quinoa salad with grilled chicken chilled or at room temperature.

This quinoa salad with grilled chicken is packed with protein, fiber, and healthy fats, making it a nutritious and satisfying meal. The combination of fresh herbs, tangy lemon vinaigrette, and salty feta cheese adds delicious flavor to this dish.

 

 

2.Greek Yogurt Parfait: Layer Greek yogurt with fresh berries, granola, and a drizzle of honey.

Ingredients:

·       2 cups Greek yogurt

·       1/4 cup honey

·       1 tsp vanilla extract

·       1 cup fresh berries (such as strawberries, blueberries, raspberries)

·       1/4 cup granola

Instructions:

1.In a small bowl, mix the Greek yogurt, honey, and vanilla extract until well combined.

2.Wash and slice the fresh berries.

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3.In a tall glass or jar, layer the Greek yogurt mixture, fresh berries, and granola in any order you like. Repeat until the glass is full.

4.Serve immediately, or cover and refrigerate until ready to eat.

This Greek yogurt parfait is a healthy and delicious breakfast or snack option. Greek yogurt is high in protein and low in sugar, making it a great choice for a filling and nutritious meal. The honey adds natural sweetness, while the fresh berries provide a dose of vitamins and antioxidants. The granola adds crunch and fiber to the dish

 

 

3.Grilled Salmon with Roasted Vegetables: Grill salmon fillets and serve with a side of roasted vegetables, such as Brussels sprouts, sweet potatoes, and carrots.

Ingredients:

·       4 salmon fillets

·       1 zucchini

·       1 yellow squash

·       1 red bell pepper

·       1 orange bell pepper

·       1 red onion

·       2 tbsp olive oil

·       2 cloves garlic, minced

·       Salt and black pepper, to taste

·       Fresh parsley, chopped, for garnish

Instructions:

1.Preheat the grill to medium-high heat.

2.Cut the zucchini, yellow squash, red bell pepper, orange bell pepper, and red onion into bite-sized pieces.

3.In a large bowl, toss the vegetables with the olive oil, minced garlic, salt, and black pepper until they are well coated.

4.Arrange the vegetables on a baking sheet and roast in the oven at 400°F for 20-25 minutes or until they are tender and lightly browned.

5.Season the salmon fillets with salt and black pepper.

6.Place the salmon fillets on the preheated grill and cook for 5-7 minutes on each side, or until they are cooked through.

7.Serve the grilled salmon with the roasted vegetables on the side, and garnish with fresh chopped parsley.

Benefits:

Grilled salmon is a great source of high-quality protein and omega-3 fatty acids, which are essential for maintaining heart health and brain function. Roasted vegetables, such as zucchini, yellow squash, red bell pepper, orange bell pepper, and red onion, are high in fiber, vitamins, and minerals, and help to support healthy digestion, boost immunity, and reduce inflammation in the body. The addition of garlic not only adds flavor, but also provides anti-inflammatory and immune-boosting benefits. Lastly, olive oil is a great source of healthy fats and antioxidants, and can help to lower inflammation and reduce the risk of chronic diseases.

 

4.Turkey and Sweet Potato Chili: Cook ground turkey and add in diced sweet potatoes, canned tomatoes, beans, and spices. Let simmer until sweet potatoes are tender.

Ingredients:

·       1 lb ground turkey

·       1 tbsp olive oil

·       1 onion, chopped

·       3 garlic cloves, minced

·       1 red bell pepper, chopped

·       1 green bell pepper, chopped

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·        medium yams, stripped and cleaved

·       2 jars (14.5 oz each) diced tomatoes

·       1 can (15 oz) kidney beans, depleted and flushed

·       1 can (15 oz) dark beans, depleted and flushed2 tbsp chili powder

·       1 tsp ground cumin

·       1/2 tsp paprika

·       Salt and black pepper, to taste

·       Fresh cilantro, chopped, for garnish

·       Plain Greek yogurt or sour cream, for serving (optional)

Instructions:

1.Heat the olive oil in a large pot over medium-high heat. Add the ground turkey and cook until carmelized, blending once in a while.

2.Add the onion, garlic, red bell pepper, and green bell pepper to the pot and cook for 5-7 minutes, or until the vegetables are softened.

3.Add the chopped sweet potatoes, diced tomatoes, kidney beans, black beans, chili powder, ground cumin, paprika, salt, and black pepper to the pot. Stir everything together until well combined.

4.Bring the chili to a boil, then reduce the heat to low and let it simmer for 30-40 minutes, or until the sweet potatoes are tender and the flavors have melded together.

5.Serve the turkey and sweet potato chili in bowls, and garnish with fresh chopped cilantro. You can also top it with a dollop of plain Greek yogurt or sour cream, if desired.

Benefits:

 This turkey and sweet potato chili is a great source of protein, fiber, vitamins, and minerals. Ground turkey is a lean protein that is lower in fat and calories than other types of meat, making it a healthier choice. Sweet potatoes are a complex carbohydrate that provides sustained energy and are rich in vitamin A, vitamin C, and potassium. Beans are an excellent source of plant-based protein, fiber, and antioxidants, and can help to lower cholesterol and improve blood sugar control. Additionally, the chili powder, cumin, and paprika in this recipe provide anti-inflammatory and immune-boosting benefits.

 

 

5.Grilled Portobello Mushroom Burgers: Grill portobello mushroom caps and serve on a whole wheat bun with lettuce, tomato, and avocado.

Recipe: Grilled Portobello Mushroom Burgers

Ingredients:

·       4 large Portobello mushrooms

·       1/4 cup balsamic vinegar

·       2 tablespoons olive oil

·       2 cloves garlic, minced

·       1 teaspoon dried basil

·       Salt and pepper, to taste

·       4 whole wheat buns

·       4 slices of your favorite cheese

·       1 tomato, sliced

·       1/4 red onion, thinly sliced

·       Handful of lettuce or spinach leaves

 

Instructions:

1.Preheat grill to medium-high heat.

2.Gently wipe the Portobello mushrooms with a damp paper towel to remove any dirt or debris. Eliminate the stems and utilize a spoon to scratch out the gills. Set aside.

3.In a small bowl, whisk together the balsamic vinegar, olive oil, minced garlic, dried basil, salt, and pepper.

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4.Brush both sides of the mushrooms with the marinade.

5.Place the mushrooms on the grill, gill-side down, and grill for 4-5 minutes. Flip the mushrooms and grill for an additional 4-5 minutes, or until they are cooked to your desired level of doneness.

6.Toast the buns on the grill for 1-2 minutes.

7.Assemble the burgers: Place a Portobello mushroom on the bottom half of each bun, followed by a slice of cheese, tomato, red onion, and lettuce or spinach leaves. Top with the other half of the bun.

8.Serve hot and enjoy!

Benefits:

·       Portobello mushrooms are a great source of fiber, potassium, and B vitamins.

·       Grilling the mushrooms instead of a traditional meat patty can significantly reduce your intake of saturated fat and calories.

·       Using whole wheat buns instead of white buns provides more fiber and nutrients.

·       Adding tomato and red onion provides additional vitamins and antioxidants.

·       Using spinach or lettuce instead of iceberg lettuce provides more nutrients and fewer calories.

 

 

6.Shrimp Stir-Fry: Cook shrimp and mixed vegetables in a stir-fry sauce. Serve over brown rice or quinoa.

Recipe: Shrimp Stir-Fry

Ingredients:

·       1 pound medium shrimp, stripped and deveined

·       2 tablespoons olive oil

·       1 red bell pepper, sliced

·       1 green bell pepper, sliced

·       1 yellow onion, sliced

·       1 cup snow peas

·       1 cup sliced mushrooms

·       3 cloves garlic, minced

·       1 teaspoon grated ginger

·       3 tablespoons soy sauce

·       1 tablespoon honey

·       1 tablespoon cornstarch

·       Salt and pepper, to taste

·       Brown rice, for serving

 

Instructions:

1. Cook earthy colored rice as per bundle guidelines and put away.

2.In a small bowl, whisk together the soy sauce, honey, cornstarch, salt, and pepper. Set aside.

3.Heat olive oil in a large wok or skillet over high heat.

4.Add shrimp and stir-fry until pink, about 2-3 minutes. Remove shrimp from wok and set aside.

5.Add red and green bell peppers, yellow onion, snow peas, mushrooms, garlic, and ginger to the wok. Pan sear for 3-4 minutes, or until vegetables are fresh delicate.

6.Add the shrimp back to the wok, followed by the soy sauce mixture. Stir-fry for an additional 1-2 minutes, or until the sauce has thickened and the shrimp and vegetables are coated.

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7.Serve the shrimp stir-fry hot over brown rice.

Benefits:

·       Shrimp is a low-calorie, high-protein source of lean protein that is rich in nutrients such as selenium and vitamin B12.

·       Vitamin C and antioxidants are abundant in bell peppers.

·       Snow peas are a great source of vitamin K, vitamin C, and fiber.

·       Garlic and ginger have anti-inflammatory and immune-boosting properties.

·       Brown rice is a whole grain that provides more fiber and nutrients than white rice.

 

7.Stuffed Bell Peppers: Cut the top off bell peppers and remove the seeds. Stuff with cooked ground turkey, quinoa, black beans, diced tomatoes, and spices. Bake until peppers are tender.

Recipe: Stuffed Bell Peppers

Ingredients:

·       4 bell peppers, any color

·       1 lb. of lean ground beef or turkey.

·       1 cup cooked brown rice

·       1/2 cup diced onion

·       1/2 cup diced tomatoes

·       1/2 cup shredded cheddar cheese

·       1/4 cup chopped fresh parsley

·       2 cloves garlic, minced

·       1 teaspoon paprika

·       Salt and pepper, to taste

Instructions:

1.Preheat oven to 375°F.

2.Cut off the tops of the bell peppers and remove the seeds and membranes.

3.In a large bowl, combine the ground turkey or beef, cooked brown rice, onion, tomatoes, cheddar cheese, parsley, garlic, paprika, salt, and pepper. Mix well.

4.Stuff the mixture evenly into each of the bell peppers.

5.Place the stuffed peppers in a baking dish and bake for 45-50 minutes, or until the peppers are tender and the filling is cooked through.

6.Serve hot.

Benefits:

·       Bell peppers are low in calories but high in vitamin C, fiber, and antioxidants.

·       Lean ground turkey or beef is a good source of protein that can help build and repair muscles.

·       Brown rice is a whole grain that provides fiber and nutrients like magnesium and selenium.

·       Onions and tomatoes add flavor and also provide vitamins and antioxidants.

·       Cheddar cheese is a good source of calcium and protein, but should be consumed in moderation due to its high fat content.

 

All of these recipes are healthy and nutrient-dense, making them great options for those looking to improve their diet.