6 Easy and Healthy Recipes for Main Meals

Healthy eating forms the foundation for an active and energized lifestyle. It's no secret that choosing the right foods has a significant impact on our health and well-being. A balanced diet rich in nutrient-dense ingredients can provide our bodies with essential vitamins, minerals, and antioxidants needed for optimal functioning. Moreover, a healthy diet can reduce the risk of chronic diseases, strengthen the immune system, and help maintain a healthy body weight. When it comes to healthy meals, it's often helpful to choose simple and easy-to-prepare dishes that are still delicious and satisfying. Below, you will find six recipes for main meals that are healthy, flavorful, and simple to make.

1. Pan-Seared Salmon with Quinoa and Steamed Vegetables

Ingredients:

  • 2 salmon fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • Broccoli, carrots, and sugar snap peas (optional)
  • Salt and pepper for seasoning
  • Olive oil

Instructions:

  • Rinse the quinoa in a sieve and drain. In a saucepan, bring the vegetable broth to a boil and add the quinoa. Reduce heat, cover, and simmer for 15-20 minutes until the liquid is absorbed.
  • Season the salmon with salt and pepper. Heat some olive oil in a pan and sear the salmon on both sides until golden brown and cooked through.
  • Steam the vegetables in a steamer basket over boiling water until tender-crisp.
  • Serve the pan-seared salmon with quinoa and steamed vegetables.

2. Colorful Quinoa Salad with Avocado and Tomatoes

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • 1 avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, finely chopped
  • 1/4 cup chopped fresh parsley
  • Juice of one lemon
  • Salt and pepper for seasoning

Instructions:

  • Rinse the quinoa in a sieve and drain. In a saucepan, bring the water to a boil and add the quinoa. Reduce heat, cover, and simmer for 15-20 minutes until the liquid is absorbed.
  • Allow it to cool.
  • Transfer the cooled quinoa to a bowl and add avocado, cherry tomatoes, red onion, and parsley.
  • Squeeze the lemon juice over the salad and mix well. Season with salt and pepper to taste.

3. Grilled Chicken with Baked Sweet Potato Mash

Ingredients:

  • 2 chicken breast fillets
  • 2 sweet potatoes
  • 2 tablespoons olive oil
  • 1/4 cup low-fat milk
  • 1 garlic clove, minced
  • Salt and pepper for seasoning

Instructions:

  • Preheat the grill.
  • Peel the sweet potatoes and cut them into large chunks. In a saucepan, bring water to a boil and cook the sweet potatoes for about 15 minutes until tender. Drain and let them cool.
  • In a bowl, mash the cooked sweet potatoes with a fork. Add olive oil, milk, minced garlic, salt, and pepper. Mix well.
  • Season the chicken breast fillets with salt and pepper. Place them on the preheated grill and cook for 6-8 minutes per side until cooked through.
  • Serve the grilled chicken with baked sweet potato mash

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4. Quinoa Stir-Fry with Vegetables

Ingredients:

  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 onion, diced
  • 2 garlic cloves, minced
  • Assorted bell peppers, sliced
  • Broccoli florets
  • 1 zucchini, diced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • Salt and pepper for seasoning

Instructions:

  • Rinse the quinoa in a sieve and drain. In a saucepan, bring the vegetable broth to a boil and add the quinoa. Reduce heat, cover, and simmer for 15-20 minutes until the liquid is absorbed.
  • In a large skillet, heat olive oil. Sauté the onion and garlic until softened.
  • Add the bell peppers, broccoli, and zucchini to the skillet and stir-fry until the vegetables are tender-crisp.
  • Add the cooked quinoa to the skillet and season with cumin, salt, and pepper. Mix everything well and serve.

5. Baked Salmon with Steamed Vegetables

Ingredients:

  • 2 salmon fillets
  • Lemon juice
  • Salt and pepper for seasoning
  • Broccoli, carrots, and green beans (optional)

Instructions:

Preheat the oven to 200 degrees Celsius (400 degrees Fahrenheit).
Drizzle the salmon with lemon juice and season with salt and pepper. Place it in a baking dish.
Bake the salmon in the preheated oven for about 15-20 minutes until cooked through.
Meanwhile, steam the vegetables in a steamer basket until tender-crisp.
Serve the baked salmon with steamed vegetables.

6. Quinoa Spinach Salad with Roasted Chickpeas

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • 2 cups fresh spinach
  • 1 can chickpeas, rinsed and drained
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper for seasoning
  • Olive oil

Instructions:

  • Rinse the quinoa in a sieve and drain. In a saucepan, bring the water to a boil and add the quinoa. Reduce heat, cover, and simmer for 15-20 minutes until the liquid is absorbed.
  • Allow it to cool.
  • Wash and drain the spinach thoroughly. Place it in a large bowl and add the cooled quinoa.
  • Spread the chickpeas on a baking sheet. Sprinkle them with cumin, paprika, salt, and pepper. Drizzle with olive oil. Roast in a preheated oven at 200 degrees Celsius (400 degrees Fahrenheit) for 20-25 minutes until crispy.
  • Add the roasted chickpeas to the quinoa spinach salad and mix well. Adjust the seasoning with salt and pepper as desired.

Enjoy these healthy and easy-to-prepare dishes that are not only good for your body but also delicious!

 

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