10 quick and easy healthy food recipes

Healthy meals do not necessarily need to be complex and demanding. They can even present variables and alternatives, which allow us a meal that meets our expectations and also takes care of our health and provides benefits to the consumer’s body.

In the following article, we are going to talk about ten healthy and easy food recipes that allow you to obtain their nutritional properties without making this an annoying task that requires a lot of time.

Tips for preparing a healthy meal

To obtain a healthy meal it is necessary to take into account several factors, where thanks to all the existing varieties we can obtain healthy and cheap meals . We mention below which are the main tips that we must take into account to achieve this:

1. Use fresh food

The use of fresh food will ensure that we obtain all its available nutritional potential. However, they also retain their organoleptic characteristics such as smell, flavor and texture, which will benefit their use in recipes and greater enjoyment by the consumer.

2. Include lean proteins, vegetables and greens

As lean proteins we refer to lean meats, that is, without fat content. However, there are also plant sources of protein that allow us variability in our diet and obtain all the necessary nutrients for our body to function properly.

3. Moderately include carbohydrates and healthy fats

The integration of carbohydrates and healthy fats will allow obtaining the necessary energy to be able to function properly, in addition to reducing the risk of developing side effects as a result of excessive reduction of food and macronutrients. 

What is the healthiest thing to eat?

There is a long list of options for our diet, but this time we are going to highlight those that will allow us to discover how to eat healthy every day. Here are several recipes:

1. Grilled tuna

Grilled tuna is one of the recipes most characterized as healthy thanks to its nutritional contribution and benefits to the consumer’s health. 

Note: Tuna contains fatty acids and a significant amount of B vitamins, in addition to all the vitamins and antioxidants that are added to the recipe thanks to the presence of olive oil, garlic and parsley. (1)

Ingredients

• Fresh tuna
• it
• Parsley
• Olive oil
• Salt and pepper to taste

Preparation

• We make a dressing by cutting the garlic and parsley into very small pieces, adding the olive oil until they are covered and letting it rest.
• We add to the cut of fresh tuna, salt and pepper on both sides, and add it to a frying pan or griddle that has been preheated with a little oil for a couple of minutes.
• We cook for at least five minutes each side, over high heat, and once cooked on both sides we plate.
• After serving we will add the garlic and parsley dressing, so the tuna will be ready to eat.

2. Cream of broccoli

Broccoli cream is an option that can be part of a healthy lunch or a fairly complete and simple dinner. This recipe greatly stimulates the immune system, thanks to the high vitamin C content of broccoli and onion, as well as providing vitamin A, vitamin E, zinc and potassium .

Ingredients

• Broccoli
• Papa
• Onion
• it
• Olive oil
• Salt and pepper to taste
• Chicken soup

Preparation

• To begin we must fry with a little olive oil, garlic and onion.
• Add the broccoli, potato and chicken broth that will increase the nutritional value of the recipe and let it cook until both vegetables soften.
• They are blended and returned to the pot where they were cooked, where a tablespoon of wheat flour and milk are added while constantly stirring to avoid the formation of lumps.
• When it thickens, blend again and season with salt and pepper. It is now ready to enjoy.

3. Grilled turkey breast

The recipe that we will describe below will also be useful for the application of a healthy meal with chicken, allowing the addition of lean proteins to our diet and therefore reducing the risk of suffering from cardiovascular diseases. 

To highlight: Turkey is an incredible source of iron , which makes it possible to prevent and treat anemia.

Ingredients

• Turkey breast 
• it
• Lemon
• Olive oil
• Salt and pepper to taste

Preparation

• As a first step we must squeeze the lemon juice and the chopped garlic over the breasts and let them marinate for at least 40 minutes.
• Add a few drops of olive oil to the pan or griddle where it is going to be cooked and heat it over high heat.
• Place the breasts and cook over high heat for at least 2 minutes. Add a little salt and pepper and remove from heat to serve.
• They are plated accompanied by vegetables or some healthy salad .

4. Salmon en papillote

This recipe is very healthy and nutritious thanks to the ingredients it has. Salmon is an incredible and important source of protein and fatty acids, as well as vitamins and minerals, just as are bell peppers and carrots . (two)

Ingredients

• fresh salmon
• Onion
• it
• Bell peppers (red and green)
• Carrot
• Olive oil
• Salt and pepper to taste

Preparation

• As a first step, wash and cut all the vegetables that are going to be used in the recipe, preferably in julienne cuts or strips of approximately the same dimension.
• Aluminum foil is placed on a tray and a bed is made with the cut vegetables, to which is added a little olive oil, salt and pepper to taste.
• We place the salmon on top and close with the paper, to later put it for approximately 15 minutes in a preheated oven at temperatures of 200°C.
• When the time is up, it is removed from the oven, plated and served to enjoy. 

5. Quinoa Bowl

For this recipe, we have the presence of a wide variety of foods that provide incredible benefits to the health of the consumer, in addition to having very good nutritional properties. 

You should know: Quinoa controls cholesterol and has a high protein content , almost like hard-boiled eggs. (3)

Ingredients

• Quinoa
• Peppers
• Carrot
• Zucchini
• Asparagus
• Boiled eggs
• Salt and pepper to taste
• Olive oil

Preparation

• First of all, the quinoa is prepared according to the instructions on its packaging. Surely as usual, it will be submerged in boiling water.
• Cut the onion and carrot into small pieces, reserve, wash and cut the pepper, asparagus and zucchini in the same way. 
• Sauté with a little olive oil, adding the zucchini last. Remove from heat and season with salt and pepper to taste.
• The boiled egg is cooked for a time that can vary from 5 to 15 minutes, depending on the taste of the consumer and then it is added together with the quinoa to the previously cooked vegetables.
• Finally, it is served in a bowl or deep plate.

6. Mushroom omelet

This recipe is considered an incredible option as a healthy meal for children, since it is delicious and attractive. Mushrooms are rich in micronutrients that benefit the functioning of the body and also help control blood pressure, while the egg is responsible for being an important source of protein.

Ingredients

• Eggs
• Mushrooms
• Onion
• vegetable milk
• Olive oil
• Salt and pepper to taste

Preparation

• Peel and chop the onion together with the mushrooms, to later heat a pan with a little olive oil and fry.
• We break the eggs and place them on a plate where we add milk to start beating them until we mix correctly.
• We add a little salt and pepper to taste, to later add them to the recipe.
• Mix all the ingredients with the help of a fork, place the mixture in the pan and remove from the heat when it has set. 
• Remove from heat, fold in half and serve. 

7. Grilled beef steak

The beef fillet provides quality protein to the diet, as well as essential minerals such as iron and zinc . It benefits the bone tissue and also allows the obtaining of energy. 

Note: All this, together with the antioxidants and micronutrients provided by the garlic, make this recipe a healthy and healthy meal.

Ingredients

• lean beef steak 
• it
• Olive oil
• Salt and pepper to taste

Preparation

• Initially, season the lean veal fillet with salt and pepper to taste. Let it macerate for at least 30 minutes.
• Add olive oil and finely chopped garlic to a skillet, where it is heated over low heat.
• Add the lean beef fillet and let it cook to the point of preference for the consumer.
• It is served and accompanied with salads or vegetables to enjoy. 

8. Grilled squid

Squids are an alternative in our diet, for the inclusion of quality proteins, as well as minerals and vitamins, such as vitamin C, which is the main contribution of ingredients such as lemon and parsley. 

To highlight: All these ingredients lead to a simple, healthy recipe with important health benefits. (4)

Ingredients

• fresh calamari
• it
• Lemon
• Parsley
• Olive oil
• Salt and pepper to taste

Preparation

• An important recommendation is that even if they are fresh and clean, the squid should be frozen and taken out an hour before cooking.
• Add the parsley, lemon, garlic and oil in a processor and blend correctly.
• The mixture prepared is applied to the squid. You can help with a kitchen brush and add a little on the pan where they are going to cook.
• It proceeds to cook over low heat for several minutes and when retiring they are left covered for at least 3 minutes to take advantage of the heat. 
• Finally, all that remains is to serve and enjoy.

9. Miso soup

Miso is recognized as a condiment that provides high values ​​of protein, vitamins, minerals and folic acid , complemented by the presence of ingredients such as tofu, onion and chives that benefit the defenses, help to adequately control cholesterol levels and provide antioxidants to our body.

Ingredients

• miso paste
• Agua or hot dashi
• dehydrated wakame
• Tofu
• chives
• Onion

Preparation

• Bring a pot of water or dashi broth to a boil and use a little of it to dissolve the miso. Add the wakame and let it cook for approximately 5 minutes.
• We cut the tofu into cubes of approximately 1 centimeter, like the onion and chives and also add them to the water in the pot.
• After dissolving the miso, the pot is removed from the heat and the solution is added, thus obtaining a mix ready to serve.
• If desired, noodles can be added to accompany, adding according to the instructions on their packaging.

10. Whole wheat pasta with vegetables