HEALTHY EATING NEED NOT BE DULL OR COMPLEX

The correct recipes mean that you can eat vibrant and flavorful meals that feed your body and keep you going through the day. In this post, we’re bringing you 8 delicious, healthy (whole foods-based, that is, natural, unprocessed, nutrient-dense foods) and macronutrient balanced (protein, fat and carbohydrates) recipes to make meal planning that will help you stay on track for your healthy lifestyle a breeze.

Rainbow Veggie Stir-Fry

A rainbow of bell peppers, broccoli, snap peas, and carrots that are sautéed in extra virgin olive oil along with some minced garlic and fresh ginger. Pack in some tofu or lean chicken for protein and sprinkle on some toasted sesame seeds for a nutty taste and a satisfying crunch.

Slice vegetables all the same size for even cooking and to keep the colors bright. Flash fry on high heat and it keeps shape and nutrients too. Also, marinate tofu or chicken in advance in a combination of soy sauce, fresh lime juice and crushed chili flakes to bolster the flavor.

This stir-fry is full of fiber, vitamin A, C and K, and antioxidants, which promote digestive health, immune function and decrease oxidative stress. The extra lean protein supplies vital amino acids for muscle repair, immune function and hormone synthesis so essentially this is a balanced, satisfying meal for a fast weeknight meal.

Quinoa and Black Bean Salad

Light, fluffy quinoa tossed with protein packed black beans, sweet corn, ripe, bitty tomatoes, tangy fresh cilantro, a little lime juice, and some extra virgin olive oil. A soft, diced avocado crowns the salad with healthy monounsaturated fats and a creaminess.

When you rinse quinoa off before you cook it, it takes the bitterness out and cooks up lighter and fluffier. The convenience of canned black beans is worth it (hot water rinsed away a good chunk of sodium). To add crunch and more nutrients, sprinkle on top with roasted pumpkin seeds or chopped nuts.

This salad makes for a no-brainer complete plant-based protein (containing all nine essential amino acids) along with gut-friendly, blood sugar-friendly dietary fibre. Lime juice, which is rich in vitamin C, also increases absorption of iron from plant foods, providing a double nutrient punch! This salad serves well for a light lunch or as a colorful, healthy side dish.

Baked Lemon Herb Salmon

Pristine filets of salmon are soaked in fresh lemon juice, then bathed in herbs and olive oil before cooking to perfection in the oven. Serve over steamed asparagus and nutty brown rice for a healthy and satisfying dinner.

Give the salmon at least 30 minutes to marinate and the flavors will seep into the flesh, enriching its already lustrous character. Enjoy the ease of use of liner with the quality of foil. Use parchment paper in baking to line pans and simplify cleanup. Parchment paper excels at keeping moisture in to help foods stay moist, and preventing them from sticking to the pan. Fits a standard cookie sheet. Steaming asparagus quickly, just until bright green and tender-crisp, locks in its color, texture, and nutritional goodness.

Salmon is full of omega-3 fatty acids which can lower inflammation, promote heart health, and aid in maintaining brain health. The fiber from the asparagus, along with the complex carbohydrates found in brown rice will supply a steady stream of energy to your body long after it’s time for lights out, so you don’t wake up famished.

Sweet Potato and Chickpea Curry

This delicious and warming curry has soft sweet potato pieces and chickpeas cooked in a beautiful aromatic mix of turmeric, cumin, coriander and fresh ginger that are thickened with creamy coconut milk. Serve it with some low-carb cauliflower rice or what I like to use most of time is fiber-rich brown basmati rice.

Make a quick char masala. Lightly toasting the spices opens the aromas and depth of flavor by caramelizing them gently before adding the rest. Add fresh spinach at the end of the cooking process to retain its bright color and valuable nutrients. Curry, for one thing, tends to have even more flavor on day 2, when the spices have had a chance to really come together.

This meal is full of complex carbohydrates from sweet potatoes and it gives you the long-term energy you need, combined with chickpeas to give you that plant-based protein and fiber satisfaction and gut balance. Turmeric and ginger add some strong anti-inflammatory and antioxidant capabilities of their own. The coconut milk gives you good fats – which are essential for the uptake of nutrients, not to mention a rich, creamy flavour.

Greek Yogurt Parfait

Creamy full-fat Greek yogurt is layered with antioxidant rich fresh mixed berries, omega-3/fiber filled chia seeds, and a sweet drizzle of raw honey. The parfait is garnished with a crunchy medley of crushed almonds and walnuts.

For a pocketful of antioxidants and vitamins, opt for fresh or frozen berries (depending on the season). There’s nothing like a little crunch when you’re sprinkling nuts over a salad, and it turns out lightly toasted does the trick — that is, toasting them until they barely fallen and start to smell like a cookie will do wonders for the flavor of a nut. Chia seeds soak up liquid, turning it into a gel-like consistency that brings creaminess and staves off hunger.

This parfait is supportive of digestive health through the probiotics in the yogurt, muscle-sustaining protein as well as antioxidants to fight inflammation and support brain health. It’s an adaptable, fast, yummy breakfast (or super healthy snack!).

Zucchini Noodles with Pesto

Zucchini noodles freshly spiralized and coated in homemade basil pesto which has been made with fragrant basil leaves, garlic, toasted pine nuts, Parmesan cheese and extra virgin olive oil. Slice cherry tomatoes in half, and scatter over the top, along with a few more pine nuts for color and texture.

(The first will provide a crunchier “noodle” while the second a softer one.) If you would like a softer “noodle”, blanch the zucchini briefly in boiling water before tossing with pesto. This homemade pesto can be kept in a lidded jar in the fridge for up to 3 days or it can be frozen in ice cube trays for easy & quick portions.

This is a low carb meal that is packed with Vitamin A and C, antioxidants and good fats which is great for a more light, refreshing alternative. It's a fantastic substitution for typical pasta meals, especially when it is hot outside or when you want an energizing, filling meal.

Lentil and Vegetable Soup

Hearty green lentil soup with tomatoes, carrots, celery, and kale made tangy and savory with the addition of a dollop of traditional pesto sauce. The soup cooks gently and slowly, giving all the flavors time to fully develop, and is perfect for batch cooking and freezing.

Lentils are known to have an anti-nutrient and by soaking them for a short time you can cut cooking time and help with digestibility. Sautéing garlic and onions to start also introduces heady aromas and flavor depth. Tucking leafy greens like kale at the end of cooking retains their vibrant color, nutrients and texture.

This high fiber/protein soup is good to boost immunity, aids in good digestion and is filling and sustaining, so it’s a hearty and healthy dish, especially for the fall weather.

Dark Chocolate Energy Bites

Energy bites made by processing the sweetness of Medjool dates into the fiber of raw cacao powder, along with a dollop of almond butter, and handful of shredded coconut and a bit of sea salt. These are rolled into balls and allowed to firm up.

Using a food processor helps finely chop everything and get them all mixed together well, and sticky so that you can roll them. Equal-size bites help with portion control and convenience of transporting while on the run. Refrigerate the bites for up to two weeks or freeze for longer storage.

They also contain antioxidant-rich dark chocolate, healthy fats from nuts and natural sweetness from dates to deliver a sweet treat with nutritional power – minus the added refined sugars of course!