Not sure where to start in preparing a healthy eating meal? Here are some easy eating recipes for dinner to get you started. Plus there is a section on smoothies below.
This healthy eating recipe makes great use of quinoa!
This chicken quinoa salad combines dates and oranges, pecans and quinoa, a high-protein grain from South America along with simple chicken breast chunks for a savory week night dinner.
- 4 ea chicken breast tenders, cut into chunks
- 1 c quinoa, uncooked
- 1/2 lb asparagus cut into 2-inch pieces, steamed and chilled
- 2 c water
- 1/2 tsp salt, kosher
- 1 ea orange, large sectioned
- 1/4 c pecans, chopped and roasted
- 2 tbsp red onion, finely minced
- 5 ea dates, pitted and finely chopped
- 1/2 ea jalapeno pepper, chopped
- 1/2 c onion, white, finely diced
- 2 tbsp lemon juice, fresh squeezed , for dessing
- 1 tbsp extra virgin olive oil , for dressing
- 1/4 tsp salt, kosher , for dressing
- 1/4 tsp black pepper , for dressing
- 1 clove garlic, finely minced , for dressing
- 2 tbsp mint, fresh finely chopped , for dressing
- mint springs , for garnish
In a large non-stick skillet, cook chicken breast chunks in 1 teaspoon olive oil over medium heat. Turn to brown evenly. Cook about 15 minutes or until done. Remove from skillet to cool.
In same skillet, heat 1 teaspoon olive oil over medium high heat. Cook onion in oil about 2 minutes. Add quinoa to pan and sauté another 5 minutes. Add in the 2 cups of water, 1/ 2 teaspoon of salt, bringing to a boil. Cover, reducing heat, and simmer about 15 minutes. Immediately remove from heat and let stand 15 minutes until water is absorbed. Put quinoa mixture into bowl. Add cooked chicken, oranges, pecans, red onion, dates, asparagus and jalapeño pepper. Toss to combine.
Prepare dressing by combining the juice and extra virgin olive oil, salt, black pepper, and garlic in a small bowl. Mix together with a whisk. Pour dressing over salad ingredients and toss together. Top with chopped mint. Garnish with fresh mint sprigs.
Serve at room temperature.
Great recipe! Sauteed or oven roasted Brussels sprouts beat boiled ones hands down.
- 4 ea chicken breast halves, skinless and boneless
- 2 tbsp olive oil, divided
- 3/8 tsp salt, divided
- 1/4 tsp black pepper
- 3/4 c chicken broth, divided
- 1/4 c unfiltered apple cider
- 2 tbsp mustard, Dijon
- 2 tbsp butter, divided
- 1 tbsp flat leaf parsley, fresh and finely cut
- 12 oz Brussels sprouts, trimmed and cut in half
Turn oven to 450 degrees Fahrenheit to preheat.
On high heat, heat a large skillet that’s ovenproof. Add in 1 T oil. Toss chicken with 1/4 tsp. salt and pepper. Place in pan. Cook until brown - about 3 minutes. Turn chick breast over and place pan in preheated oven. Bake for 9 minutes or until cooked through.
Remove pan from oven. Place chicken on plate and keep warm. Place the skillet over medium high heat. Add 1/2 C chicken broth and cider, bringing to a boil while using a spoon to loosen the browned bits on the bottom of the pan. Lower heat to medium-low and cook at a simmer for 4 minutes or until thick. Add mustard, 1 tablespoon butter, and parsley and whisk to mix.
In a large nonstick skillet, heat 1 T oil and 1 T butter over medium-high heat. Toss in Brussels sprouts and cook until lightly brown, about 2 minutes. Put remaining 1/8 tsp salt and 1/4 C broth in pan and cover. Cook 4 minutes.
Serve sprouts alongside the chicken and sauce.
Another great recipe! For spaghetti lovers!
- 2 c baby spinach, packed
- 8 oz whole-wheat/whole grain spaghetti
- 1 c new or small potatoes cut in thin slices
- 1 lb green beans, cut into 1-inch pieces
- 1/2 c prepared all-natural ingredient pesto
- 1 tsp freshly ground pepper
- 1/2 tsp salt
Boil water in a pot over medium high heat. Cook spinach in in water for 45 seconds until wilted. Remove spinach with a fine sieve and put in a blender. DO NOT DRAIN WATER. Return the spinach water to a boil. Add potatoes and spaghetti noodles. Cook about 6 or 7 minutes, until almost tender. Stir once or twice to keep from sticking. Add the green beans. Continue cooking until tender about 3 minutes longer.
Dip out 1 cup of the cooking liquid from the pot just before spaghetti and vegetables are done. Pour 1/ 2 cup of that liquid into the blender. Add pesto, salt and pepper. Mix until smooth. You may need stop and scrape the sides.
Drain liquid from the pot of spaghetti and vegetables, leaving ingredients in the pot. Mix in the pesto mix. Return to medium heat, cooking and stirring gently, until thickened and hot, about 1 to 2 minutes.
Here’s a simple two ingredient chicken recipe.
- 1 lb chicken breast, boneless, skinless (about 2 pieces)
- 1 1/2 c salsa, all natural
Put the whole chicken breasts in the slow cooker. Cover with salsa. Toss to coat chicken with salsa.
Put cover on slow cooker. Cook on high for 4 hours or on low for 6 to 8 hours. It’s done when chicken is easily shredded with a fork. Shred chicken. Put back in the slow cooker and toss with remaining salsa and juices left in the slow cooker.
Serve immediately or refrigerate up to 5 days in an airtight container.
Topping Ideas: Tomatoes, shredded lettuce, shredded Mexican cheese, scallions, cilantro.
Instant Pot Recipe for Vietnamese Braised Pork with Eggs
Vietnamese Braised Pork with Eggs (Thịt Kho) is traditionally eaten during the Lunar New Year celebration. But it is now a popular dish eaten more often.
- 2 lb pork belly, trimmed
- 2 tbsp sugar - reduce to lessen sweetness
- 5 ea shallots - substitute onion if desired
- 3 cloves garlic, chopped
- 3 tbsp fish sauce
- 6 ea eggs, hard boiled
- 13 oz coconut water
- 2 ea star anise
Slice pork belly into 1-inch pieces layered with skin, fat, and meat.
Heat sugar in a large wok or pot over medium heat until it melts and caramelizes into a light brown syrup, about 5 minutes. Add pork and increase heat to high. Cook and stir to render some of the pork fat, 3 to 5 minutes.
Stir shallots and garlic into the wok. Add fish sauce and black pepper; stir to evenly coat pork. Pour in coconut water and bring to a boil. Add eggs, reduce heat to low, and simmer, covered, until pork is tender, about 1 hour.
Remove wok from the heat and let stand, about 10 minutes. Skim the fat from the surface of the dish.
Use an Instant Pot to reduce cooking time.
Recipe adapted from http://allrecipes.com/recipe/245887/caramelized-pork-belly-thit-kho/
The following Stir Fry Chicken recipe is Whole30 compliant.
This is my emergency protein dish to make use of ingredients that are "getting old" and need to be used up.
- 1 ea Chicken breast
- 2 ea Garlic cloves
- .5 ea Onion
- 2 tbsp Coconut Aminos
- 1 bunch Spinach
- 2 tbsp Cooking Fat (ghee, lard, coconut oil)
- 1 pinch Salt
- 1 pinch Pepper
Add cooking fat to heavy skillet (cast iron).
Smash garlic and add to skillet.
Chop onions and add to skillet.
Cut chicken into small cubes or pieces.
Add coconut aminos to skillet.
When chicken is finished cooking, turn off heat, and add spinach.
This recipe applies to any meat protein and easy-to-cook vegetables such as broccoli florets.
Coconut aminos are a subsitute seasoning for soy sauce and taste very similar to soy sauce.
The following recipe is for an Easy to Make Taco Soup using a pressure cooker like Instant Pot.
The recipe can be modified eliminating the black beans to make it a Whole30 compliant Easy Taco Soup.
Quick and easy recipe for Taco Soup. Ideal for a cold day or when in a hurry. An Instant Pot pressure cooker recipe.
- 1 lb Ground beef
- 1 can Rotel diced tomatoes and green chilis (15 oz)
- 1 can Whole kernel corn (15 oz)
- 1 each Onion, medium, diced
- 1 cup Broth, beef or chicken
- 2 Tbsp Chili Powder
- 1 Tsp Cumin
- 1 Tsp Garlic powder
- 1/2 Tsp Paprika
- 1/4 Cup Diced green onion for garnish Optional
- Sour Cream for garnish Optional
- Grated cheese Optional
In an Instant Pot, saute the ground beef until browned. Drain. Or if not using an Instant Pot, in a medium skillet, brown the ground beef until browned.
Add the remaining ingredients into the Instant Pot and stir to mix.
Set the pressure cooker to manually cook for 15 minutes.
(Optional) Using slow cooker, cook on low for 4 hours.
More recipes coming!
Do You Like Smoothies as Much as I Do?
Here is a list of some of my favorite articles about smoothies.
As always, I love feedback. So leave me a comment and share your healthy recipes.