Cooking
In this page , Im going to provide with multiple recipes of well-balanced, nutritious and delicious meals. I hope that you find these meals helpful and informative, in a way that you could apply the principles of these simple meals and their portions to your own favourite meals. Regardless of our backgrounds and cultures there always healthier ways to eat, without neglecting our cultural foods, so keep in mind that moderation is the key not aberration.
Ground Beef and Sweet Potato Skillet
This skillet meal is rich in protein, fiber, and essential vitamins, making it both filling and nutritious.
Ingredients:
1 lb ground beef (lean)
2 medium sweet potatoes, diced
1 onion, chopped
2 cloves garlic, minced
1 bell pepper, diced
1 can (14.5 oz) diced tomatoes
1 tsp cumin
1 tsp paprika
1/2 tsp chili powder
1 tbsp olive oil
Salt and pepper to taste
Fresh cilantro for garnish (optional)
Instructions:
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and garlic, and cook until softened, about 5 minutes.
Add the ground beef and cook until browned, breaking it up as it cooks.
Stir in the diced sweet potatoes and bell pepper. Cook for about 5 minutes.
Add the diced tomatoes, cumin, paprika, chili powder, salt, and pepper. Stir well to combine.
Cover the skillet and reduce the heat to low. Cook for 15-20 minutes, or until the sweet potatoes are tender.
Garnish with fresh cilantro if desired, and serve hot.
Nutrition
High in protein, fiber, vitamins A and C, and iron. Balanced with healthy fats and carbohydrates.
Baked Chicken Thighs with Brown Rice and Green Beans
This meal is packed with protein, whole grains, and vegetables, providing a balanced and nutritious option.
Ingredients:
4 bone-in, skin-on chicken thighs
1 cup brown rice
2 cups water or chicken broth
1 lb green beans, trimmed
2 cloves garlic, minced
2 tbsp olive oil
1 tsp dried thyme
1 tsp paprika
Salt and pepper to taste
Lemon wedges for serving (optional)
Instructions:
Preheat the oven to 400°F (200°C).
Season the chicken thighs with thyme, paprika, salt, and pepper. Place them on a baking sheet and drizzle with olive oil.
Bake the chicken in the oven for 35-40 minutes, or until fully cooked (internal temperature of 165°F or 74°C).
While the chicken is baking, bring 2 cups of water or chicken broth to a boil in a pot. Add the brown rice, reduce the heat, cover, and simmer for about 40 minutes or until the rice is tender and the water is absorbed. Fluff with a fork.
In a separate pan, heat 1 tbsp of olive oil over medium heat. Add the green beans and garlic, sautéing for 5-7 minutes until tender-crisp.
Serve the baked chicken thighs with brown rice and green beans. Squeeze fresh lemon juice over the chicken if desired.
Nutrition
High in protein, fiber, and vitamins A and C. Contains healthy fats and whole grains.
Salmon with Quinoa and Steamed Broccoli
This meal is rich in omega-3 fatty acids, protein, and antioxidants, providing a highly nutritious and balanced plate.
Ingredients:
4 salmon fillets (4-6 oz each)
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 lb broccoli florets
2 tbsp olive oil
1 lemon (zested and juiced)
2 cloves garlic, minced
Salt and pepper to taste
Instructions:
Preheat the oven to 375°F (190°C).
Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil, lemon juice, minced garlic, salt, and pepper. Bake for 15-20 minutes, or until the salmon is cooked through.
Meanwhile, bring 2 cups of water or vegetable broth to a boil. Add the quinoa, reduce the heat, cover, and simmer for about 15 minutes until the water is absorbed. Fluff with a fork and mix in lemon zest.
Steam the broccoli florets until tender, about 5-7 minutes.
Serve the baked salmon with quinoa and steamed broccoli.
Nutrition
High in omega-3 fatty acids, protein, fiber, and vitamins C and K. Contains healthy fats and whole grains.
Chickpea and Spinach Curry (Vegetarian)
This flavourful curry is loaded with plant-based protein, fiber, and essential vitamins, making it a satisfying and nutritious meal.
Ingredients:
1 can (15 oz) chickpeas, drained and rinsed
1 tbsp olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 inch ginger, grated
1 can (14.5 oz) diced tomatoes
1 can (14 oz) coconut milk (light or full-fat)
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
1/2 tsp chili powder
1/2 tsp garam masala
4 cups fresh spinach
Salt and pepper to taste
Cooked brown rice or whole-grain naan for serving
Instructions:
Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
Add the garlic and ginger, and cook for another 1-2 minutes until fragrant.
Stir in the cumin, coriander, turmeric, chili powder, and garam masala. Cook for 1 minute to toast the spices.
Add the diced tomatoes and cook for another 5 minutes.
Pour in the coconut milk and bring to a simmer. Add the chickpeas and cook for 10 minutes to allow the flavors to meld.
Stir in the fresh spinach and cook until wilted, about 2-3 minutes. Season with salt and pepper.
Serve the curry over brown rice or with whole-grain naan.
Nutrition
High in plant-based protein, fiber, iron, and vitamins A and C. Healthy fats from coconut milk.
Turkey and Vegetable Stir-Fry with Brown Rice
This stir-fry is packed with lean protein, fiber, and a variety of vitamins, making it a quick and nutritious meal.
Ingredients:
1 lb ground turkey
1 cup brown rice
2 cups water or chicken broth
2 cups mixed vegetables (such as bell peppers, broccoli, carrots, and snap peas)
2 cloves garlic, minced
1 tbsp soy sauce (low sodium)
1 tbsp sesame oil (or olive oil)
1 tsp ground ginger
1 tbsp soy sauce (low sodium)
1 tbsp rice vinegar
1 tbsp honey or maple syrup (optional)
Green onions and sesame seeds for garnish
Instructions:
Cook the brown rice in 2 cups of water or chicken broth according to package instructions.
In a large skillet or wok, heat the sesame oil over medium-high heat. Add the ground turkey and cook until browned, breaking it up as it cooks.
Add the mixed vegetables, garlic, and ginger to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
In a small bowl, mix the soy sauce, rice vinegar, and honey/maple syrup (if using). Pour the sauce over the turkey and vegetables, stirring to coat everything evenly. Cook for another 2-3 minutes.
Serve the stir-fry over brown rice, garnished with green onions and sesame seeds.
Nutrition
High in lean protein, fiber, and a wide range of vitamins and minerals. Low in unhealthy fats, balanced with healthy fats and carbohydrates.
One-Pot Lentil and Vegetable Stew
This hearty stew is packed with protein, fiber, and a variety of vitamins and minerals, making it a perfect, nutritious meal.
Ingredients:
1 cup dry lentils (any type)
1 medium onion, chopped
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 large potato, diced
1 can (14.5 oz) diced tomatoes
4 cups vegetable broth
2 tbsp olive oil
1 tsp dried thyme
1 tsp dried oregano
Salt and pepper to taste
1 handful of spinach or kale (optional)
Instructions:
Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Cook for about 5-7 minutes until the vegetables soften.
Add the garlic and cook for another minute.
Stir in the lentils, potatoes, tomatoes, thyme, and oregano. Season with salt and pepper.
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat, cover, and let it simmer for 25-30 minutes until the lentils and vegetables are tender.
If using, stir in the spinach or kale until wilted.
Adjust seasoning as needed and serve hot.
Nutrition
High in fiber, protein, vitamins A and C, and iron. Low in fat.
Stir-Fried Tofu with Brown Rice and Vegetables
This dish is packed with plant-based protein, fiber, and a variety of vitamins and minerals, offering a well-rounded, nutritious meal.
Ingredients:
1 block (14 oz) firm tofu, drained and cubed
1 cup brown rice
2 cups water or vegetable broth
1 tbsp soy sauce (low sodium)
1 tbsp sesame oil (or olive oil)
2 cups mixed vegetables (such as broccoli, bell peppers, carrots, and snap peas)
2 cloves garlic, minced
1 inch ginger, grated
2 tbsp soy sauce (low sodium)
1 tbsp rice vinegar
1 tbsp honey or maple syrup (optional)
1 tbsp cornstarch (optional, for thicker sauce)
Green onions and sesame seeds for garnish
Instructions:
Cook the brown rice in 2 cups of water or vegetable broth according to package instructions.
In a large skillet or wok, heat the sesame oil over medium-high heat. Add the tofu cubes and cook until golden on all sides, about 8-10 minutes. Remove from the skillet and set aside.
In the same skillet, add the mixed vegetables, garlic, and ginger. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
In a small bowl, mix the soy sauce, rice vinegar, and honey/maple syrup (if using). If you prefer a thicker sauce, dissolve the cornstarch in a little water and add it to the mixture.
Return the tofu to the skillet, pour the sauce over, and stir to coat everything evenly. Cook for another 2-3 minutes.
Serve the stir-fry over brown rice, garnished with green onions and sesame seeds.
Nutrition
High in plant-based protein, fiber, and a wide range of vitamins and minerals. Low in saturated fat.