Healthy dinner recipes are among the easiest and quickest to prepare. It's a matter of combining ingredients according to the nutrients they contain and also making sure you home cook most of your meals.
In the following article, we will present 15 healthy dinner ideas that fuel our bodies and keep us in good health. Many of these recipes can be made for lunch, although they're also suited for dinner time. This depends on the needs, appetite, and tastes of each person in the family.
Below, we present a video that introduces a series of healthy dinner ideas so that you never get stuck at mealtime.
Although it may seem difficult at first, eating healthy is quite achievable. Forget about avoiding fat, carbohydrates or calories; it is merely a matter of mixing different healthy foods so that we get a balanced plate.
Healthy foods include white meat, such as chicken, fish or turkey; cereals and legumes, such as quinoa, rice, lentils; and of course fruits and vegetables. We will now have a look at 15 simple and healthy dinner ideas recipes.
Quinoa, lentils and rice are not only a delicious combination for lunch but also a rich source of proteins and carbohydrates with a low-fat content to boot. To prepare this nutritious recipe we need:
Once we have cooked the rice, the quinoa, and the lentils, we mix them adding salt and a little olive oil to taste. Serve together with the salmon, which we can be grilled over medium heat having been previously marinated with a bit of salt and spices.
This simple healthy dinner recipe can be made with the following ingredients:
Wash the pair of large spinach leaves and use them as a base for your tacos. Place a spoonful of cooked quinoa on top of the leaves (cooked the same as rice).
On top of the quinoa, put small cubes of avocado, and at the end, add three drops of lemon juice. We can also add a little coriander and, of course, salt to taste.
Chicken recipes are the most nutritious and easy to make in terms of healthy dinner ideas. Grilled chicken is one of the great classics of healthy dishes, and you will need the following ingredients to make it:
First, roast both sides of the chicken breast in a frying pan. You can marinate the chicken with a little salt, pepper, and oregano before frying, or you can use dressings such as mustard.
As a garnish, prepare a simple avocado salad with tomato, arugula, salt, and a drizzle of olive oil. Accompany the marinated grilled chicken by a little homemade hummus.
Salads are some of the healthiest foods par excellence. In addition to being healthy and essential for the proper functioning of the body, salads can be prepared quickly and easily, saving us a lot of additional preparation time in the kitchen.
The wide variety of salads that can be made is also an encouraging aspect when it comes to cooking because many people feel daunted by the idea of cooking.
So, because they're so easy to make and so versatile, eating salad is no longer a tedious and repetitive process. There is a variety of vegetables and legumes that we can add to our salads, among the most popular we have: lettuce, arugula, canons, escarole, cauliflower or spinach.
Some types of salads that lend themselves to healthy and quick cooking are:
rocket salad: canons, mozzarella, tomato, olives, onion, pistachios, and olive oil
spinach salad: toasted pine nuts, pear, and balsamic vinegar
classic Caesar salad: lettuce, egg, croutons, parmesan cheese, chicken, salt, olive oil, and black pepper
Another healthy and straightforward dinner recipe is fresh tuna fillet with a Caprese salad. To prepare this dish you have to marinate the tuna in pepper and then preheat a no-stick frying pan to very high heat.
Place the tuna steak on top for 5 seconds, flip it and wait for another 5 seconds until the other side is slightly golden.
To prepare the Caprese salad you have to slice a tomato and also a ball of mozzarella cheese. Place one slice next to another and season with a little olive oil, salt, and oregano to taste.
Zucchini (also known as green pumpkin) contains many essential nutrients and can be prepared in multiple ways. One of the simplest ways is to fill them with the protein of our choice and add a complementary portion of fat, which can be cheese, olive oil or a bit of mayonnaise.
For example, tuna-stuffed zucchini can be prepared as follows: boil a couple of zucchini, cut in half and remove the seeds. Separately, make a tuna salad using tuna in mixed water with small pieces of onion, a little salt, and spices. If you prefer, you can mix it with mayonnaise, or add a few slices of avocado.
Next, put tuna salad inside each half of zucchini and scatter a bit of grated cheese on top (mozzarella, gouda or emmental). Place in the microwave for 5 minutes over low heat to gratinate. Allow to cool for a few minutes and enjoy.
Broths are generally very healthy meals since they contain all the vitamins, minerals and other nutrients from the ingredients inside the stew. That is why vegetable soups or broths, as we call them, are often eaten when we are sick or have some other health problem.
Although they may seem very elaborate and challenging to cook, there are vegetable broths that can be made in less than half an hour. For all that, the soups and especially the vegetable broths can be very healthy meals because of their nutritional contribution as well as their delicious taste.
Another healthy dinner idea is to make vegetable cream soups. With a semi-liquid consistency, the cream soups have the advantage of allowing us to absorb the nutrients much more quickly. The recipe for potato and onion pumpkin cream soup is also straightforward and quick to make. For four people we need the following:
In a saucepan, boil ¾ of a cup of water and then place the squash, onion, and potato (previously peeled and cut into large pieces). Cover the pan and let it boil for 10 to 15 minutes.
After this time, using a mixer or a blender, blend the pumpkin, potato, and onion adding salt. If the consistency is too thick for your taste, we can incorporate a little more water. Finally, serve in bowls and add a little black pepper to taste.
Fish is one of the white meats that provide the most nutrients to our body, and it makes for an excellent healthy dinner idea. It is a very healthy food, especially when consumed without excess fats or added dressings. To make a healthy fish recipe, you will need the following:
150 grams of a fresh fillet of the fish of our preference
Salt and spices
First, we marinate the fish for at least 20 to 30 minutes with salt, spices and a little lemon juice. Next, preheat a pan to high temperature and cook the fish on both sides.
In the meantime, prepare a cup of brown rice and mix with Brussels sprouts, cabbage, and carrot. Your grilled fish fillet is ready to be served with a side of rice - a delicious and quick dinner recipe.
The sweet potato is also called a yam, tuber, or kumara and it's a versatile vegetable that can perfectly complement this chicken dish. For this healthy recipe we need:
chicken breast without skin
120 grams of sweet potato
fifty grams of fresh pepper
a spoonful of olive oil
First, grill the chicken and boil the sweet potato in a separate pot. Once this is done, cut the potato and pepper into pieces. Mix while adding a little salt and olive oil, and serve with the chicken fillet.
If. however, you prefer to make it in the oven, put the whole chicken breast in an over-safe bowl together with the pepper and sweet potato and bake at 170ºC for 15 to 20 minutes.
Melon with turkey and avocado is an excellent recipe for a healthy snack or dinner, although it can also be used as a garnish for lunch. It is also one of the simplest and fastest recipes to prepare in our list. We need:
100 grams of turkey breast (you can use cold cuts, too)
¼ of a melon
Cut the turkey breast into strips and the melon and avocado into cubes. It is not necessary to add any dressings or seasoning to this recipe since the slightly sweet flavor of the melon and the neutral taste of the avocado combine very well by themselves. Mix well and enjoy.
Sushi is one of the healthiest foods that exist. This is an increasingly fashionable meal in Western countries, and it's also known to have a low caloric intake. It is composed mainly of raw fish, and as the rules of gastronomy have shown us over time, food is healthier when it's less cooked or less industrially processed.
There are, however, certain types of sushi that have more calories than others. For example, among the varieties of sushi that contribute more calories to the organism, we find those of the maki type and also the nigiri and in general all those that have rice as a component (rice usually also contains vinegar, salt, and sugar).
The healthiest sushi par excellence is the sashimi variety since it is merely made up of tuna, salmon or any raw fish. In addition to being healthy and natural, sashimi is also nutritious and tasty if accompanied by sauces.
When paired with salmon, vegetables provide large amounts of essential nutrients for our body. Among the main ones are proteins and vitamins. In addition to this, the mixture between the natural flavor of many vegetables and the aroma of salmon, especially if we add a little lemon juice, creates an exquisitely harmonious meal.
An example of a comfortable and healthy dinner idea is salmon and asparagus. Marinate the fish with salt, spices and a little lemon juice (or, a spoonful of sherry vinegar) and place on the grill. In the meantime, roast the asparagus with a bit of butter and sea salt.
Another example of an easy recipe is to steam the salmon while roasting potatoes with Provencal herbs. Once you have the salmon ready, serve together with a potato salad (raw tomato cut into cubes and small pieces of an onion).
The Russian potato salad is a typical dish in Spanish cuisine and also in Europe in general, especially in the Mediterranean region. Although this dish can be made in many different ways, our recipe for a healthy Russian salad consists of:
shrimp or prawns
It may seem simple and not very satiable, but this cold recipe is excellent in the summer, making it a typical meal for friends and family alike.
Tartare is a healthy and nutritious food, and although at the beginning it was only made in the most expensive restaurants, today we can find it in any quality restaurant.
Despite its appearance, the classic tuna tartare is quite simple to make; this recipe with avocado is made by mixing fresh tuna cut into small squares with avocado and adding a sauce made with:
The mixture of fresh tuna with avocado is exquisite. The powerful characteristic flavor of the tuna combines perfectly with the creaminess and soft texture of the avocado. The lemon is necessary to reduce the fat in both ingredients and all in all; this is a healthy meal, ready to eat in no time.
Bean, D. (2007) Hacia una buena alimentación. Cómo llevar una vida saludable. Baux Publishing: EUA.
Brown, G. (2017). Comida sana: 25 deliciosas recetas de comida sana. Babelcube books.
Castejón, A. (2015). Cocina rápida, comidas saludables. Palibro: EUA.
Check out the original article: Comidas saludables: 15 recetas fáciles y deliciosas at viviendolasalud.com