Healthy Recipes Made Easy

Fresh salad with onion, tomato and basil

Are you ready to eat healthy and cheap but don’t know how?

Eating healthy meals and snacks can be cheap and easy. It doesn’t have to be hard. And it doesn’t have to cost a lot of money or take a lot of time.
Here are some easy tips and a few of my favorite recipes that my whole family enjoys (even my kids). 🙂

First, follow the “My Plate” guidelines

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Eating healthy can be very easy! Just follow the My Plate guidelines… Half your plate should be fruits and vegetables. One quarter of your plate should be healthy grains. And the final quarter… protein (whether meat, cheese, eggs, or non-meat alternatives). See my earlier post on “tips for eating healthy” for additional suggestions.

Here are a few easy meals and snacks to get you started on your way to eating healthier!

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Breakfast

  1. Quick oatmeal with fruit: Buy “quick” oatmeal that requires you to just pour hot water over it to cook. After adding the hot water, stir in cinnamon and honey. Then add in frozen berries and bananas (or any fruit you wish). Finally top with almond milk.
  2. French toast: First create the sauce by adding in 4-5 eggs, either cow or almond milk, cinnamon, vanilla). Dip in each piece of bread just briefly (do not soak) and place on a hot skillet. Create a spread for on top of the French toast by mashing berries, banana, and ripe kiwi fruit. Squeeze some orange juice into the mix. This spread is delicious and sweet, yet is all natural!
  3. Egg burritos: In a tortilla, add scrambled eggs, rice or potatoes, tomato, avocado, and fresh salsa. Simple! Add a side of fruit to balance it out…
  4. Yogurt with fresh fruit: Mix low-fat yogurt with berries, bananas, and granola. Enjoy!
  5. Bagels and fruit: In a rush and want to keep it simple? Toast a bagel and put some coconut oil on top rather than butter. Add a side of fresh fruit (bananas, berries, papaya, strawberries… the options are endless).

Lunch

  1. PB, honey, and banana sandwich: Spread peanut (or almond) butter and honey on your bread. Slice bananas on top.
  2. Vegetarian wrap: Add to a wheat or spinach wrap, pesto, hummus, lettuce, tomatoes, avocado, and olives. If you also want to add meat, you can add in some sliced meat of your choice (chicken, turkey, or ham…).
  3. Smoothies: Start with a base of orange juice and bananas. Then add in fruits of your choice. I like to get the frozen fruit mix so that I always have a lot to choose from. Plus the frozen fruit helps to make it thicker. Some suggestions include blueberries, melon, papaya, and strawberries. You can also add in cucumber, spinach, and avocado, and your kids won’t even know it’s in there. Want a zing? Add in some lemon or lime. And if you want it creamy, you can add in a splash of milk…

Dinner

  1. Curry and rice:  On your stove top, cook in a large pan, garlic, onions, and ginger in olive oil. Add chicken now if you prefer it to be a meat dish. Now add in a can of coconut milk and a half of a jar of thai green curry sauce. Add in vegetables as you desire, such as broccoli, cauliflower, carrots, potatoes, corn, peas, etc… Cover and let simmer until the vegetables are cooked through. Serve over rice
  2. Turkey burgers and fries: The paddy: In a mixing bowl, add to ground turkey… salt, pepper, Worcestershire sauce, and bread crumbs. Make the meat into paddies and cook on a grill (or skillet). Add a slice of cheese if you like once the paddies are cooked. Place the paddies on buns (or sliced focaccia bread). Add lettuce, tomato, avocado, and ketchup if you like. The fries: Cut a few whole potatoes into long 1/2 inch French fries. Place on a cookie sheet with olive oil and salt and broil in the oven until cooked through. *Turn often so they don’t burn. Add a side salad to your place for extra vegetables.
  3. Large salad with veggies and hard boiled eggs: Mix lettuce greens in a large bowl and add cucumber, tomato, avocado, olives, carrots, capers, peppers, and/or any vegetable that you like. Boil a couple of eggs for 8-10 minutes and cool after cooking in a bowl of ice water. Peal and slice these eggs and place them on top of your salad. Dressing: mix olive oil, balsamic vinegar, mustard, salt, and honey for a simple sweet and savory dressing.

Snacks

  1. Whole fresh fruit: eating the whole fruit is key as it includes fiber! While you eat a sweet and refreshing snack, the fiber lets your brain know that you are getting full…
  2. Hummus and carrots: Baby carrots are good for this! Simply dip carrots in ready made hummus. Great vegetables and a good vegetarian source of protein.
  3. Celery and PB: Similar to the above snack, this is an easy and healthy option for vegetables and protein.
  4. Sliced apples with cinnamon: Apples are naturally very sweet, so no need to add sweetener!
  5. Nuts and dried fruit
  6. Chips and fresh salsa

Deserts

  1. Smoothies (fresh or frozen): See above. You can add in extra ice to make the texture more like sorbet. Add in extra ice AND milk to make the texture more like ice cream.
  2. Small piece of dark chocolate

So try these meals and snacks to get started on your path to eating healthy, affordable, and easy meals. Then, start to create your own meals! Write them in your own recipe book. Enjoy eating healthy!

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