Healthy Food Recipes That You Can Cook In Just 20 Minutes
If you are thinking about a healthy lifestyle, then one of the first must-have items that you need to reconsider is nutrition. The basis of a healthy diet is balance: your healthy diet should contain proteins, carbohydrates, fats in proportions that depend on your goals. Also, we must not forget about enriching the body with the necessary vitamins and minerals.
The Basic Principles of a Healthy Diet
- Observe the daily protein intake: 1 g of pure protein per 1 kg of your weight. But, given that in any protein product the protein itself is only 20–30%, do not forget to multiply your kilograms by a factor of 3.3. It is better to divide protein foods for breakfast and lunch.
- Actively introduce carbohydrates with a low glycemic index into the diet.
- Don’t forget about complex carbohydrates. For breakfast, you can cook oatmeal, buckwheat (instead of “buckwheat”), and barley porridge.
- Replace sugar with natural sweetener stevia, and sweet desserts with dietary ones: jam with stevia and dried fruits.
- Replace bread with ground bran granules.
- Drink at least 2–2.5 liters per day.
- Take food 5 times a day: breakfast, lunch, lunch, afternoon tea, dinner.
- On average, about 3000 kcal per day should enter the body. In order not to consume too much energy, which ultimately provokes excess weight, see the food calorie table.
- When composing a daily menu, try to diversify it as much as possible so that the diet is not accompanied by the stress of hunger torture, and the food is enjoyable.
In the evening after a hard day, you want to forget about the stove and have a light dinner without long culinary feats.
I have decided to be a little lazy with you and collected my healthy food recipes for delicious dishes that don’t require a lot of preparation. Light and hearty, unusual and simple, for hot evenings and romantic dinners accompanied by the sound of rain — choose to your liking and cook quickly!
1. Bruschetta with Chickpeas and Pea Sprouts
Ingredients:
450 g canned chickpeas
1 tbsp. l. olive oil
1/2 tbsp. l. balsamic vinegar
1/2 tsp salt
ground black pepper
6 slices of whole-grain bread
180 g natural yogurt
1 bunch pea sprouts
Preparation:
Ø Open the jar of chickpeas, drain the water and rinse the chickpeas.
Ø In a small bowl, combine the chickpeas, olive oil, balsamic vinegar, salt, and pepper.
Ø Lubricate the slices of bread with yogurt, spread the resulting mixture on top, and decorate with pea sprouts on top.
2. Fish Okroshka with Kiwi
Ingredients:
500 ml of kefir
1/2 glass of mineral water
1 cucumber
5 radishes
100 g boiled or smoked salmon
2 lemon slices
1 kiwi
1 bunch of greens
1 tsp grated ginger
Salt to taste
Preparation:
Ø Finely chop the cucumber, radish, herbs, and kiwi.
Ø Mix half of the chopped greens with grated ginger and salt.
Ø Add the remaining greens and mineral water to the kefir.
Ø Then put vegetables on plates and fill with kefir mixture.
Ø Add salmon, kiwi pieces, and herbs to each serving.
3. Cucumber Salad with Lemon
Ingredients:
2 cucumbers
1 cup cherry tomatoes
1/2 yellow bell pepper
3 tbsp. l. chopped parsley
2.5 tbsp. l. lemon juice
1.5 tbsp. l. grated lemon zest
1 tbsp. l. olive oil
1.5 tsp white wine vinegar
Salt to taste
Ground black pepper to taste
Preparation:
Ø Cut the cucumber into thin slices, the cherry tomatoes into halves. We cut the bell peppers.
Ø Mix vegetables in a bowl and add chopped parsley.
Ø In a small bowl, mix lemon juice, lemon zest, olive oil, wine vinegar, salt, and pepper.
Ø Pour the dressing over the salad and serve.
4. Avocado Salad
Ingredients:
1 ripe avocado
1 tomato
1 handful of Romano salad
2–3 sprigs of parsley
30 g hard cheese
Salt, pepper — to taste
Balsamic vinegar to taste
A couple of drops of lemon juice
Preparation:
Ø Mix the salad with balsamic vinegar and lemon juice. Salt and pepper, then put the salad on a plate.
Ø Cut the avocado into thin strips and place it over the salad.
Ø Cut the tomato into 4–6 pieces and put it on the salad as well.
Ø Rub cheese on top, garnish with parsley and serve.
5. Red Bean Dip
Ingredients:
300 g boiled or canned red beans
2 tbsp. l. sour cream
2–3 cloves of garlic
1 tbsp. l. chopped pickled jalapeno peppers
1/2 lemon juice
Salt to taste
Preparation:
Ø Put all the ingredients in a bowl, except for the salt and lemon juice.
Ø Grind with a blender to a paste.
Ø Season to taste with salt and lemon juice. Serve with bread, lavash, fresh vegetables.
6. Tuna Salad on Apple Wedges
Ingredients:
1 tbsp low-fat mayonnaise or Greek yogurt
140 g tuna, canned in its juice
2 tbsp. l. dried cranberries
1 tsp apple cider vinegar
1/8 tsp salt
1/8 tsp ground black pepper
1 medium sweet apple
Preparation:
Ø In a medium bowl, mix mayonnaise, vinegar, salt, and pepper. Stir until smooth.
Ø We drain the liquid from the tuna can, knead it with a fork.
Ø Add tuna and cranberries to the bowl with the rest of the ingredients. Mix thoroughly.
Ø Cut the apple into layers of 0.5 cm thick and spread the salad on the slices.
For more interesting and easy healthy dinner ideas, simply click on the link www.whynotdiy.me and find your favorite recipes here. Enjoy cooking healthy and tasty food.
