Healthy and Delicious: 15 Family Recipes Packed with Nutrients

Ingredients

• • 1 cup quinoa

• • 2 cups vegetable broth

• • 1 can black beans, rinsed and drained

• • 1 cup corn

• • 1 red bell pepper, diced

• • 1 avocado, diced

• • Juice of 1 lime

• • Salt and pepper to taste

• • Cilantro for garnish (optional)

Instructions

Rinse quinoa under cold water. In a pot, combine quinoa and vegetable broth, and bring to a boil. Reduce heat and simmer for 15 minutes or until all the liquid is absorbed. In a large bowl, combine the cooked quinoa, black beans, corn, red bell pepper, avocado, lime juice, salt, and pepper. Mix well and garnish with cilantro. Serve warm or chilled.

Ingredients

• • 4 chicken breasts

• • 2 cups fresh spinach

• • 1/2 cup feta cheese, crumbled

• • 2 cloves garlic, minced

• • 1 tablespoon olive oil

• • Salt and pepper to taste

Instructions

Preheat oven to 375°F (190°C). Heat olive oil in a skillet over medium heat. Sauté garlic and spinach until wilted. In a bowl, mix sautéed spinach, feta, salt, and pepper. Cut a pocket in each chicken breast and stuff with the spinach mixture. Place stuffed chicken in a baking dish, season with salt and pepper, and bake for 25-30 minutes until cooked through.

Ingredients

• • 2 medium sweet potatoes, diced

• • 1 can chickpeas, rinsed and drained

• • 1 can coconut milk

• • 1 onion, chopped

• • 2 cloves garlic, minced

• • 1 tablespoon curry powder

• • Salt to taste

• • Cilantro for garnish (optional)

Instructions

In a large pot, sauté onion and garlic until translucent. Add curry powder and cook for another minute. Stir in sweet potatoes, chickpeas, coconut milk, and salt. Cover and simmer for 20-25 minutes, or until sweet potatoes are tender. Garnish with cilantro and serve with brown rice.

Ingredients

• • 2 large zucchinis

• • 1 cup basil leaves

• • 1/4 cup pine nuts

• • 1/4 cup Parmesan cheese

• • 2 tablespoons olive oil

• • Salt and pepper to taste

Instructions

Use a spiralizer or vegetable peeler to turn zucchinis into noodles. In a food processor, blend basil, pine nuts, Parmesan, olive oil, salt, and pepper until smooth. Toss zucchini noodles with the pesto and serve fresh.

Ingredients

• • 6 eggs

• • 1 cup spinach, chopped

• • 1/2 cup bell pepper, diced

• • 1/2 cup onion, diced

• • Salt and pepper to taste

Instructions

Preheat oven to 350°F (175°C). In a bowl, whisk eggs and add salt and pepper. Grease a muffin tin and divide vegetables among the cups. Pour egg mixture over the veggies. Bake for 20-25 minutes, or until the egg is set.

Ingredients

• • 1 cup lentils, rinsed

• • 1 carrot, diced

• • 1 stalk celery, diced

• • 1 onion, chopped

• • 2 cloves garlic, minced

• • 4 cups vegetable broth

• • 1 can diced tomatoes

• • Salt and pepper to taste

Instructions

In a large pot, sauté onion, garlic, carrot, and celery until soft. Add lentils, vegetable broth, diced tomatoes, salt, and pepper. Bring to a boil, then lower the heat and simmer for about 30 minutes, until lentils are tender. Serve warm.

Ingredients

• • 2 cups Greek yogurt

• • 1 cup mixed berries (strawberries, blueberries, raspberries)

• • 1/4 cup granola

• • Honey to drizzle (optional)

Instructions

In a glass or bowl, layer the Greek yogurt, mixed berries, and granola. Repeat the layers as desired. Drizzle with honey if desired. Serve immediately.

Ingredients

• • 1 can chickpeas, rinsed and drained

• • 1 cucumber, diced

• • 1 tomato, diced

• • 1/4 onion, diced

• • 2 tablespoons olive oil

• • Juice of 1 lemon

• • Salt and pepper to taste

Instructions

In a large bowl, combine chickpeas, cucumber, tomato, and onion. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss well and serve chilled.

Ingredients

• • 1 cup whole wheat flour

• • 2 tablespoons sugar (optional)

• • 1 teaspoon baking powder

• • 1/2 teaspoon baking soda

• • 1 cup milk

• • 1 egg

• • 2 tablespoons melted butter

• • Fresh fruit for topping

Instructions

In a bowl, mix flour, sugar, baking powder, and baking soda. In another bowl, whisk milk, egg, and melted butter. Combine both mixtures and stir until smooth. Heat a non-stick skillet over medium heat and pour a ladle of batter for each pancake. Cook until bubbles form, then flip. Serve with fresh fruit.

Ingredients

• • 4 salmon fillets

• • 1 bunch asparagus, trimmed

• • 2 tablespoons olive oil

• • 2 cloves garlic, minced

• • Salt and pepper to taste

• • Lemon slices for serving (optional)

Instructions

Preheat oven to 400°F (200°C). On a baking sheet, place salmon fillets and asparagus. Drizzle with olive oil, garlic, salt, and pepper. Bake for 15-20 minutes or until salmon is cooked through and asparagus is tender. Serve with lemon slices.

Ingredients

• • 2 ripe avocados

• • 4 slices whole grain bread

• • Salt and pepper to taste

• • Red pepper flakes (optional)

• • Cherry tomatoes for topping (optional)

Instructions

Toast the bread slices. In a bowl, mash the avocados and season with salt and pepper. Spread the avocado mixture onto the toast and top with red pepper flakes and cherry tomatoes if desired. Serve immediately.

Ingredients

• • 1 head cauliflower, grated

• • 1 cup mixed vegetables (carrots, peas, bell pepper)

• • 2 eggs, beaten

• • 2 tablespoons soy sauce

• • 2 tablespoons sesame oil

• • Green onions for garnish

Instructions

In a large skillet, heat sesame oil. Add mixed vegetables and cook until tender. Push vegetables to the side, pour in beaten eggs, and scramble. Stir in grated cauliflower and soy sauce, cooking until cauliflower is tender. Garnish with green onions and serve warm.

Ingredients

• • 1 banana

• • 1 cup spinach

• • 1/2 cup Greek yogurt

• • 1 cup almond milk (or any milk of choice)

• • 1 tablespoon peanut butter

Instructions

In a blender, combine all ingredients and blend until smooth. Pour into glasses and serve immediately for a refreshing breakfast or snack.

Ingredients

• • 1 1/2 cups rolled oats

• • 1/2 cup peanut butter

• • 1/4 cup honey

• • 1/4 cup chocolate chips (optional)

• • 1/2 teaspoon vanilla extract

Instructions

Preheat oven to 350°F (175°C). In a bowl, mix all ingredients until well combined. Spread the mixture in a greased baking dish and press down firmly. Bake for 15-20 minutes until golden. Allow to cool before cutting into bars.

Ingredients

• • 1 zucchini, sliced

• • 1 bell pepper, chopped

• • 1 red onion, chopped

• • 1 cup cherry tomatoes

• • 2 tablespoons olive oil

• • Salt and pepper to taste

• • Skewers

Instructions

Preheat grill to medium-high. Thread vegetables onto skewers, brushing with olive oil and seasoning with salt and pepper. Grill skewers for 10-15 minutes, turning occasionally until vegetables are tender. Serve warm as a side dish or on their own.