Healthy Recipes

Healthy and Easy Recipes for Beginners

Breakfast

Porridge + hot water + almond milk + berries
Healthy Cereal (Special K) + yogurt or almond milk
Healthy Smoothie

Fancier Breakfast

Broccoli & Feta Omelet with Toast (390 calories)

Ingredients
Cooking spray
1 cup chopped broccoli
2 large eggs, beaten
2 tablespoons feta cheese, crumbled
1/4 teaspoon dried dill
2 slices rye bread, toasted

Preparation

1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.

2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.

Lunch

Whole Wheat Tortellini with Broccoli

Makes:

4 servings Serving Size: 1 1/2 cups pasta, 1/4 cup tomatoes, and 2 tablespoons cheese and basil each Start to Finish: 25 mins. Nutrition Facts (Whole Wheat Tortellini with Broccoli)Per serving: 397 cals.

Ingredients
9 ounces refrigerated whole wheat or regular three cheese-filled tortellini
2 cups small broccoli florets
1, 15 ounce can cannellini (white kidney beans), rinsed and drained
1/4 cup slivered pitted Kalamata olives
2 tablespoons olive oil
2 tablespoons white balsamic vinegar
1/2 teaspoon crushed red pepper
1 cup quartered cherry or grape tomatoes
1/2 cup crumbled reduced-fat feta cheese
1/4 cup snipped fresh basil

Directions
In a deep large skillet bring 1 to 2 inches water to boiling. Add tortellini; cook for 7 to 8 minutes or until tender, stirring occasionally. Stir in broccoli; cook for 1 to 2 minutes or until broccoli is crisp-tender. Drain in colander. Return tortellini and broccoli to skillet.
Stir in beans, olives, oil, vinegar, and red pepper. Heat through. Sprinkle with tomatoes, feta, and basil.

Charquicán Stew

Times
Total:45 Min
Preparation:30 Min
Servings 6 servings

Charquicán is a traditional Chilean dish that’s great for winter or summer. Its name comes from charqui, a Chilean jerky; before refrigeration existed, this was the typical way of preserving meat—by drying it. Besides being very nutritious, this meal is ideal for picky eaters. The pumpkin gives a natural sweetness to the stew that is simply delicioso.

Ingredients
1 medium onion, diced
1/2 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon ground paprika
Oil, salt and pepper to taste
1 lb ground beef
5 medium red potatoes, peeled and cut into cubes
2 lbs yellow pumpkin, cut into cubes
1 cup corn kernels, fresh or frozen
1/2 cup chopped green beans, fresh or frozen
1 cup peas, fresh or frozen
Instructions
In a large thick-bottomed pot, heat two tablespoons of oil over medium-high heat.
Add the onion and sauté for five minutes. Then add the other seasonings: oregano, cumin, paprika, salt and pepper.
Stir for one minute, then move the contents to one side in the pot and incorporate the ground beef. Let brown for four minutes without mixing. Then turn the meat over and cook for another four minutes.
When ready, add the cubed potatoes, pumpkin and two cups of water. Stir the contents and partially cover the pot with a lid, simmering for 12 to 15 minutes until the potatoes are soft.
Afterward, use a potato masher to mash the mixture.
To finish the stew, add the corn, green beans and peas, stir and let cook for five more minutes.
Serve hot.

Tips:

You can accompany this dish with a tomato and onion salad.

When ready to serve, drizzle with olive oil and some ground, dried chile. Merquén is a smoked chile pepper typically used in Chile for seasoning.

The meat in this recipe is optional, or can be substituted for chicken or pork.


Dinner