February 06, 2023

Balanced Meals for Better Health

Balanced Meals for Better Health

Eating healthily is one of the most important habits we can form for excellent health and energized days. Unfortunately, it's hard to find the time between busy schedules and tight deadlines to whip up delicious meals that are also good for us.

But don't worry – we've compiled five tasty recipes so you can enjoy a nutritious meal without sacrificing flavor, so get cooking and reap all the benefits of your balanced diet today.

 

Table of Contents:

 

 

Grilled Salmon and Veggies

Nourish your body and mind with this savory combination of proteins, vitamins, and veggies. Begin by preheating the oven to 350 degrees Fahrenheit before placing four salmon fillets in a baking dish—season generously with salt & pepper, plus garlic powder for an extra kick.

Finish with some fresh lemon juice, then bake for 10-12 minutes until cooked. Grill up bell peppers or Brussels sprouts alongside drizzled olive oil seasoned lightly to perfection over medium heat - serve when they are slightly charred (about 8 minutes). Nutritional information: Calories: 370, Protein: 31g, Carbs: 18g, Fat: 22g per serving.

Health benefits of salmon

Salmon is a nutrient-dense fish that is rich in protein, healthy fats, vitamins, and minerals. This fish is packed with omega-3 fatty acids, which are essential for good health. Omega-3s can help reduce inflammation, lower the risk of heart disease, and improve brain function. Salmon is also a great source of vitamin D, which is important for strong bones and a healthy immune system. In addition, it contains vitamin B12, which helps support healthy nerve function and red blood cell production. The protein in salmon is high-quality and easily digestible, making it a great choice for athletes and people looking to build muscle. Additionally, eating salmon may help improve insulin sensitivity, which can be beneficial for people with diabetes. Incorporating salmon into your diet on a regular basis can have a number of health benefits and may help reduce the risk of a variety of health problems.

 

 

Chickpea Stir Fry

Heat some olive oil in a large skillet over medium heat before adding one chopped onion and two cloves of minced garlic.

Cook until the onions are translucent, then add 1/2 teaspoon of ground ginger and 1/2 teaspoon of turmeric. Sauté for another 2 minutes before adding one can of chickpeas and 1 cup of diced vegetables - we recommend carrots, broccoli, bell peppers, and mushrooms.

Stir everything up and cook for 8-10 minutes until the vegetables are tender. Finally, season with salt, pepper, and soy sauce before serving over brown rice or quinoa. Nutritional information: Calories: 221, Protein: 10g, Carbs: 30g, Fat: 8.5g per serving.

Health benefits of chickpeas

Chickpeas, also known as garbanzo beans, are a nutritious legume that are a staple in many diets around the world. Chickpeas are high in protein, fiber, and several key vitamins and minerals. They are a good source of plant-based protein, making them a great alternative for people who don't eat meat. The fiber in chickpeas can help promote healthy digestion and regularity, and it may also help lower cholesterol levels and reduce the risk of heart disease. Chickpeas are rich in vitamins and minerals, including iron, phosphorus, and zinc, which are important for maintaining healthy bones and preventing anemia. They are also a good source of folate, which is important for pregnant women to support the healthy development of the fetus. Chickpeas have a low glycemic index, which means they can help regulate blood sugar levels and may be beneficial for people with diabetes. In addition, chickpeas contain antioxidants and anti-inflammatory compounds that may help protect against chronic diseases like cancer and Alzheimer's. Adding chickpeas to your diet can provide a wide range of health benefits and may help reduce the risk of several common health problems.

 

 

Veggie Fajitas

Preheat the oven to 400 degrees Fahrenheit then prepare the vegetables for roasting - we recommend bell peppers, mushrooms, zucchini, and red onion. Drizzle them in olive oil and sprinkle on some chili powder before popping them into the oven for 15-20 minutes until lightly charred.

Meanwhile, warm corn tortillas on a skillet over medium heat (about 2 minutes per side). When everything is cooked, assemble your fajitas and top them with fresh lime juice and cilantro. Nutritional information: Calories: 182, Protein: 5g, Carbs: 32g, Fat: 4.5g per serving.

Health benefits of bell peppers

Bell peppers are low in calories and high in nutrients, making them a great addition to a healthy diet. They are packed with vitamin C, which supports immune function, wound healing, and collagen production. Bell peppers also contain antioxidants that may help protect against certain types of cancer and other chronic diseases.

Health benefits of mushrooms

Mushrooms are not only rich in vitamins and minerals, but they also contain a unique group of compounds called beta-glucans, which have been shown to have immune-boosting properties. Additionally, certain types of mushrooms like shiitake and lion's mane may have neuroprotective effects and may improve brain function. Finally, some varieties of mushrooms contain high levels of ergothioneine, a powerful antioxidant that may help protect against oxidative stress and age-related diseases.

Health benefits of zucchini

Zucchini is a low-calorie vegetable that is rich in nutrients, including vitamins A and C, potassium, and fiber. It also contains antioxidants and anti-inflammatory compounds that may help protect against chronic diseases like heart disease and cancer. In addition, zucchini contains a type of soluble fiber called pectin, which can help support healthy digestion and may also help lower cholesterol levels.

Vegetarian Chili

Start by heating some olive oil in a large pot before adding two onions and four garlic cloves. Cook until the onions are translucent, then add the following:

  • Two cans of diced tomatoes
  • One can of black beans (drained and rinsed)
  • One can of kidney beans (drained and rinsed)
  • 1/2 cup corn kernels
  • Two tablespoons of chili powder
  • One teaspoon of smoked paprika
  • One teaspoon oregano
  • Salt to taste

Bring to a boil, reduce heat, and let simmer for 20 minutes. Serve the chili with sour cream and some freshly chopped cilantro. You can also add cheese or diced avocado for extra flavor and texture. Nutritional information: Calories: 250, Protein: 12g, Carbs: 34g, Fat: 8.5g per serving.

Health benefits of black beans

Black beans are a more popular legume that are rich in protein, fiber, vitamins, and minerals. Black beans contain phytochemicals called anthocyanins, which are antioxidants that may help protect against cardiovascular disease and cancer. Black beans are also a good source of molybdenum, a trace mineral that is important for detoxification and healthy cell function. They are also rich in saponins, a type of compound that has been shown to have anti-inflammatory and immune-boosting effects.

Health benefits of kidney beans

Kidney beans are a good source of plant-based protein and contain several key vitamins and minerals, including iron, potassium, and folate. They also contain unique antioxidants, such as anthocyanins and kaempferol, that have been shown to have anti-inflammatory and anticancer properties. Kidney beans are also rich in resistant starch, a type of carbohydrate that acts like a fiber in the body and has been linked to improved gut health and weight management. And recent research suggests that kidney beans may also have cardiovascular benefits, such as improving blood lipid profiles and reducing the risk of heart disease.


Spinach Pesto Pasta

This is a light, yet flavorful, dish bursting with vitamins and minerals from all the fresh ingredients. Start by heating two tablespoons of olive oil in a saucepan over medium heat before adding one chopped onion and four minced garlic cloves. Cook until the onions are translucent, then add 1/2 cup vegetable broth and bring to a boil.

In a blender, combine the following:

  • Four cups of spinach leaves
  • 3/4 cup freshly grated Parmesan cheese
  • 1/4 cup pine nuts
  • 2-3 tablespoons lemon juice
  • Some salt and pepper to taste, and blend until smooth

Next, pour the pesto into the saucepan with the vegetables and stir until combined. Finally, add one pound of cooked pasta and mix for another minute or so before serving. Nutritional Information: Calories: 535, Protein: 21g, Carbs: 53g, Fat: 27.5g per serving.

Health benefits of spinach

Spinach is a good source of nitrates, which can help improve blood flow and lower blood pressure. Additionally, spinach contains a compound called ecdysterone, which has been shown to have anabolic effects on muscle tissue and may be beneficial for athletes and people looking to build muscle mass. It is also a rich source of vitamin K, which is important for healthy bones and may also have anti-inflammatory effects.

 

Delicious, Nourishing Meals for Any Occasion

Eating well has never been easier! Put a twist on dinnertime with these delicious and nourishing recipes that deliver flavor without taking away from nutrition. Experience the savory taste of grilled salmon with veggies, or try out the vegetarian chili for an energizing meal everyone can enjoy. With just some simple ingredients and a few minutes of your time, you'll find something special here.

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