8 Delicious and Nutritious Recipes to Fuel Your Body and Delight Your Taste Buds

Healthy eating doesn’t have to be dull or bland. With the correct recipes, you don’t have to eat boring, bland food when you can have tasty colorful meals that fuel your body and sustain you for the day. In this post, we’ve gathered 8 nutrient-dense, easy-to-prepare, whole food, balanced macro recipes that taste and feel good to support your well-being.

Rainbow Veggie Stir-Fry

Color bursting bell peppers, broccoli, snap peas, and carrots all stir-fried in extra virgin olive oil with garlic and ginger. Throw in some tofu or lean chicken for protein and finish with some toasted sesame seeds for a nutty taste and a satisfying crunch.

Recipe Tips: All vegetables are same size so they all cook evenly and since they are cooked on high heat only for a little time, they stay crunchy and keep their nutrients. Marinating tofu or chicken first in soy sauce, lime juice and chili flakes dials up the dish’s flavor and gives it depth.

Why it’s excellent: This stir-fry has lots of dietary fiber, as well as vitamins (A, C, and K) and antioxidants that fight off oxidative stress. The addition of lean protein is great for muscle repair and immune function, so this dish would make a great, quick dinner that is satisfying and healthy for your gut and body.

Quinoa and Black Bean Salad

Quinoa cooked is mixed with black beans, sweet corn, cherry tomatoes, fresh cilantro, lime juice, and olive oil. It's pretty easy to throw in diced avocado for a creamier texture and an extra dose of heart-healthy monounsaturated fats.

Preparation Tips: We recommend thoroughly rinsing quinoa before cooking, as this will wash away its natural bitter coating, so that you can fully appreciate its creamy mouthfeel and mild flavour. Maraschino or Luxardo cherries should be available wherever you buy cocktail cherries. Simmer them for eight minutes so they’re a little soft. Roasted pumpkin seeds or toasted nuts add a pleasing crunch as well as an extra nutrient boost.

Why it’s healthy: This salad offers your body a complete plant-based protein with all nine essential amino acids, gut-friendly dietary fiber and fats that help to lower inflammation. It’s a perfect lunch or vegetarian side dish, and fits in with both gluten-free and vegan diets.

Baked Lemon Herb Salmon

Salmon fillets are marinated in fresh lemon juice, dill, garlic, and olive oil, then broiled to perfection. Serve with steamed asparagus and/or nutty brown rice for a well balanced meal.

Cooking Tip: Marinate the salmon at least 30 minutes so the flavors can soak into the fish. Baking on parchment paper makes cleanup easy and the bars moist. Steaming asparagus until it is bright green and tender-crisp ensures that it retains all its nutrients and has a pleasing texture.

Why it’s good for you: A source of Omega-3 fatty acids, high quality protein and antioxidants makes this a heart, brain and skin healthy meal. It’s a nutritious, easy dinner that offers healthfulness without sacrificing great flavors.

Sweet Potato and Chickpea Curry

A comforting stovetop curry of sweet potatoes, chickpeas, and spinach, all simmered in fragrant coconut milk and seasoned with warming spices such as turmeric, cumin, coriander, and ginger. Spoon it on top of cauliflower rice or brown basmati rice for a warming meal.

Recipe Tips: Lightly toasting the spices before you put them in the curry will help to bloom and complexify their flavor. Fresh spinach lends a bright green color and is rich in nutrients, so it’s best added at the end of the cooking process to retain some texture and nutrients. This is one of those dishes which tastes better the day after, as flavors have time to mingle.

Why it’s good for you: This dish is high in complex carbohydrates from sweet potatoes, plant-based protein and fiber from chickpeas, and anti-inflammatory compounds from turmeric and ginger. It's both comforting and nurturing in a single hearty bowl.

Greek Yogurt Parfait

Silken layers of full-fat Greek yogurt are interspersed with antioxidant-rich fresh mixed berries, omega-3 and fiber-packed chia seeds, and a final drizzle of raw honey for just a hint of sweetness. The parfait is finished off with crunchy crushed almonds and walnuts for some texture.

Recipe Note: If you can't find fresh berries, they can be replaced with frozen berries, depending on the time of year and availability. Just toasting the nuts a bit helps to marry the flavor and crunch. They also soak up liquid and form a goopy texture that contributes to the parfait’s creaminess and makes it both more filling and, frankly, more fun to eat.

Why it’s healthy: This parfait is a gut-and-pillar snack or breakfast, packing high levels of probiotics, for better digestion, high-quality protein, to support your muscles, omega-3s for a healthy brain and antioxidants for some inflammation-fighting action.

Zucchini Noodles with Pesto

Just spiralized zucchini noodles tossed in homemade basil pesto with fresh basil leaves, garlic, toasted pine nuts, parmesan cheese, and extra virgin olive oil. Topped with halved cherry tomatoes and more pine nuts for some color and crunch.

And to Prepare: If you prefer yours on the softer side, blanch in boiling water before tossing them together with the pesto. Pesto will keep in an airtight container in the refrigerator for 3 days, or in ice cube trays in the freezer for longer storage.

Why it’s excellent: This low-carb, nutrient-dense meal is rich in vitamins A and C, healthy fats from olive oil and pine nuts, and antioxidants from basil. Its light and refreshing and perfect for warmer weather or if you just want something a little lighter.

Lentil and Vegetable Soup

A chunky soup with green lentils, chopped tomatoes, carrots, celery, kale, garlic, and fresh herbs such as thyme and rosemary, and cooked slowly to bring out the flavor. You just can’t beat it when your frozen dinners are this good.

Reheating Tip: Lentils may be soaked for a little while to lessen cooking duration. First, brown garlic and onions to bring out the fragrance and flavour. Add leafy greens such as kale near the end of cooking to keep their color and nutrition.

Why it’s healthy: Filled with fiber and protein, this inflammation fighting soup keeps pesky sniffles and undigestion in check while providing you with a steady stream of long lasting energy, making this a nourishing choice for those colder months of the year.

Dark Chocolate Energy Bites

Date cacao bites made with Medjool dates, raw cacao powder, almond butter, shredded coconut, and a little sea salt. Rolled into little balls and then refrigerated until firm.

Tips for Preparation: Use of a food processor allows for a smooth and sticky texture making it easier to roll into balls. Forming the bites into equal sizes is helpful in controlling portions and makes the bites easy to grab and go. You can keep them in the refrigerator for 2 weeks or freeze for months.

Why it’s good: These bites come in the form of antioxidants from dark chocolate, healthy fats from nuts and natural sweetness via dates. They make an ideal, guilt-free, high-energy snack to stave off hunger between meals.