23 Healthy Meals Everyone should know How to Cook

healthy cook

1. A creamy avocado toast

An avocado toast is basically the easiest thing to do in the world, plus it's good for you thanks

to the abundant Omega-3 content of avocado. But it tastes so exquisite that you will feel as if you were

 cheating life when you eat one. By the way, it is also very elegant.

A simple avocado toast is just a toast (whole grain, for more fiber and nutrients) + avocado

(rolled or mashed) + sea salt + red pepper. But that's just the beginning since you can add egg

on top or a little of a good olive oil. You can also try this one with avocado + feta cheese + pomegranate toast

to achieve a sweet and tasty combination. The options are endless. Go crazy. Break free.

2. Nutritious oatmeal

Hot oatmeal on a cold morning is a necessity for winter survival. It is also a good way to stay

satisfied until lunch and an excellent source of soluble fiber, the type that helps keep your levels low

cholesterol. You can do it on the stove, in the microwave or in a slow cooker. In warm weather, you can do

Oatmeal in the fridge overnight without moving a finger. Get many more useful tips on oatmeal here.

3. A green salad that will leave you satisfied

If you think salads are for rabbits, you still haven't found the right one. A few tips: use vegetables

fresh and consider that anything canned should be a complement and not the main ingredient so that

You end up with a withered and sad salad. If you want it to be a complete meal, add some protein as meat,

Eggs, beans and nuts. Be sure to make a good mix of crunchy ingredients such as raw cabbage, cucumber or nuts, and some soft ones such as tomatoes, cooked vegetables or beans.

The most important step is to make your own delicious homemade dressing (and healthier). A simple mustard vinaigrette

Dijon always works, but also feel free to try something riskier. If you're looking for a complete recipe that inspires you, try this kale and Brussels sprouts salad or this Asian chicken salad.

4. Soft HUMMUS

Hummus (chickpea puree) is basically the perfect meal because it is full of protein and fiber. You can spread carrots or celery with it when you are looking for a healthy snack, or spread it on a sandwich instead of using mayonnaise. You can also spread it on your finger and eat it alone.

To do it yourself, just place a few basic ingredients (chickpeas, pasta made with sesame seeds, garlic, lemon juice and salt) in the blender and process them. Get here the recipe for the extra soft classic hummus, a version with roasted red pepper here or a recipe for a powerful source of protein with a hummus with edamame, here.

5. A large pot of VEGETABLE SOUP

When it's cold outside, a large pot of hot soup is literally the most beautiful thing in the world. You can do it only with vegetables or add proteins such as chicken or beans. This recipe is mostly made with vegetables but use a little bacon and parmesan bark for flavor.

But you really don't need a recipe. You can only chop any vegetables you have on hand and sauté it in olive oil in a large pot with the seasoning you choose. (If you are using chicken, chop it and skip it first). Add a can of drained beans and saute one or two more minutes. Add broth and bring it to the boiling point. Lower the temperature to simmer, cover it and let it cook for approximately 20 minutes. If you want noodles, cook them separately and add them at the end. Serve in bowls (large) and enjoy it.

6. Crispy Roasted Vegetables

Roasting vegetables is one of the easiest and safest ways to cook them. Turn on your oven at 450 ° F (232 ° C). Chop your vegetables, the hardest (like carrots and potatoes) cut them into smaller pieces than soft vegetables (like broccoli and squash). Place them all with a little olive oil and kosher salt. Spread them on one or two baking sheets. Don't pile them up! Roast them for 30 to 40 minutes, or until they look good and taste good.

Here is a basic recipe for you to start. When the vegetables are roasted, you can mix them with a little pasta, with a salad, put them on a sandwich or eat them alone.

7. Basic QUINOA

You don't need to be a health fan to love quinoa. This small seed has many proteins and the taste is subtle enough to accompany virtually any dish. Be sure to rinse the quinoa before cooking to remove the bitter taste. After that, place it in a saucepan, add twice the amount of water or broth you have quinoa, and bring to a boil with medium high heat. Lower the temperature to medium-low heat, cover it, let it cook for 15 or 20 minutes, or until the water has been consumed. Remove the pan from the heat and let it sit for 5 minutes with the lid on, before removing and moving it gently. It will last about a week in the refrigerator and you can basically add it to any dish.

8. An easy SOFRITO

A sofrito is what you do when you want something hot, healthy and fast. It should not be complicated. The sofritos are great with lean meats or tofu. (Tofu takes a little longer because you have to remove excess moisture, but it is healthy, it is an economical substitute for meat and can be really delicious if you prepare it well and crispy). Whatever you decide to incorporate, the basic idea is the same: brown the proteins, saute the vegetables over high heat and add sauce at the end. Serve on brown rice or alone.

Check out these recipes for stir fried chicken, tofu and lean meat. You do not need to follow them to the letter, as the techniques will work with a variety of vegetables and supplements.

9. A spicy CHILI WITH BEANS

Standard chili requires ground beef, but the truth is that you don't need it. Beans will do protein work well without adding any saturated fat to the party. If you want to add meat, try a recipe that uses chicken or turkey. And definitely prepare a sufficient amount because the chili freezes very well. The recipe for vegetarian chili is available here and the recipe for white chili with chicken is found here.

10. A stuffed vegetarian FRITTATA

Frittatas are useful on many occasions, including when you have to make breakfast for a large number of people because you can use leftover vegetables and prepare a dish that you will eat for days. Frittatas can be prepared with any vegetable you have available, so use the recipes as a guide instead of following them to the letter. You are not required to use cheese (this onion and potato frittata does not have cheese), but if you use it, goat cheese is the best because it has much less calories and fat than other cheeses. Use it with mushrooms and herbs or with artichokes and leeks.

11. A healthy bowl of PASTA

Do not believe anyone who tells you that pasta cannot be healthy. Of course it can be. And those who deny themselves the pleasure of eating pasta do not live their lives to the fullest. First, use whole wheat pasta because, like brown rice, it has more nutrients and fiber. Second, add MANY vegetables and some healthy protein. Third, limit your sources of saturated fats such as cream, butter, cheese and fatty meat.

Try this integral rigatoni with roasted vegetables and pine nuts, or this linguine with shrimp, olives and dehydrated tomatoes. You can also modify your favorite recipes to make them healthier. Try to prepare this fusilli with roasted broccoli and cauliflower with whole-wheat noodles with half pasta and cheese and twice as many vegetables.

12. GRILLED CHICKEN that is not boring

Grilled chicken is easy to make and it is also a low-fat and healthy meat, although it has a bad reputation because it is tasteless. The key is to combine chicken with strong and interesting flavors. If you have the time (and you have planned so) decide for a marinade. You will have the opportunity to venture into a freestyle with these useful tricks, or use a recipe like this grilled chicken with caramelized onion sauce. But you can also decide in an instant for a delicious grilled chicken, like this grilled chicken with garlic and rosemary with some scallions.

13. A super SMOOTHIE

Smoothies are an easy and delicious way to condense many nutrients at once. Be it a green detox smoothie, a seasonal fruit smoothie or a very simple three-ingredient smoothie, the key is to make sure you have a combination of fruits, vegetables and protein, so that it is well balanced and tasty.

Feel free to have fun with the liquid you add. The water is magnificent but also normal milk or its substitutes. But do not pay attention to the recipes that ask you to add sugar, be careful with juices that are usually high in sugar and with protein powder, because sometimes high levels of toxins such as arsenic, cadmium and lead have been found in it .

14. Baked CHIPS THAT ARE NOT OF POPE

The chips made with kale were in fashion for a while, but they are almost the only chips that are not made with potatoes that can be baked and that we can consider delicious and crispy. Basically you just put a little oil and salt on thin strips of vegetables and bakes. It is not very difficult, but it is very delicious! Get here many ways to prepare vegetarian snacks with less oil and able to satisfy your cravings for something crispy and salty.

15. Simple sauteed LEAF VEGETABLES

Storing some leafy vegetables in your refrigerator at all times is an infallible way to make sure you always have a side dish for dinner. Leafy vegetables such as spinach and kale are some of the healthiest vegetables that exist, full of protein, vitamins and fiber.

Sauteing leafy vegetables is as simple as heating some vegetable oil in a pan, adding chopped leafy vegetables and seasoning to taste. If you want something a little fancy, start with a little garlic, shallot or onion before adding leafy vegetables. You can also add lemon juice, vinegar or red pepper. This will work for spinach, kale, chard, mustard greens or just about anything you find. Get the recipe here.

16. Homemade CORN POMOMITES

When you crave a salty snack, homemade popcorn is the perfect solution. Preparing them is super easy, you can season them as you wish and they are healthier and cheaper than those in the cinema or those that come to prepare in the microwave. In this stovetop popcorn recipe, sprinkle some water on the popcorn instead of melted butter and sprinkle with salt. They will still be delicious but with much less fat. (And by the way, you can also make them in a paper bag in the microwave).

Once you master the basics, feel free to spice them up with different flavors. And if you love snacks, consider making room in your kitchen to place a hot air machine to make popcorn.

17. An easily improvised GRAIN SALAD

Most of us listen to "salad" and think of "lettuce", but the use of grains as a base can be healthy, will leave you satisfied and is also a good way to use all the leftover brown rice that accidentally left you from food from last night. Include any vegetables, cheese, beans or meat you have on hand and cover them with your favorite homemade dressing. This lovely curry salad is delicious just like this summer salad that has quinoa, lentils and feta cheese, but don't hesitate to improvise with anything you have in the refrigerator.

18. A tasty GRILLED or GRILLED FISH

You've probably heard it a hundred times: fish is really good for you. It is high in protein but also low in fat, which makes it an excellent alternative to pork or red meat. White meat fish such as tilapia are especially low in fat, while fatty fish such as salmon have a high concentration of Omega-3. However, some fish have a higher concentration of mercury than others and many species are endangered due to overfishing. The National Resources Defense Council has information here to help you make the best choice in your purchases.

Even when choosing fish is not easy, cooking can always be super simple. One of the easiest and healthiest ways is to bake it on parchment paper, but grilling it is another easy option for when you want something quick and crispy. To make a quick and easy marinade, try mixing oil, soy sauce, garlic, Dijon mustard and chives in proportions according to your taste. (The more mustard, the more spicy, the more soy sauce, more salty, etc.) This will basically work with everything. Get a recipe for grilled salmon here.

19. CRISPED BAKED FRIED POTATOES

You can eat french fries without betraying your arteries; just bake them instead of frying them. Also: do not remove the shell. There is a ton of nutrients in it. (Well, yes, they are essentially roasted potatoes, but the thin wedge shape is really what makes the difference!)

Get an easy recipe here, baked sweet potatoes here, and if you really want to get out of control, try these fried zucchini with baked Parmesan cheese.

20. An easy SLOPE IN SLOW COOKING POT

One of the biggest obstacles to eating more healthy food is cooking more healthy food. Sometimes you just don't have the time or energy, and that is why God created the slow cooker. These pots cook things slowly and with plenty of liquid, which means you won't need so much fat to make your food taste delicious. You only put all the ingredients in the morning, press a button and return home later to find a hot and healthy meal. Try this chicken enchilada soup, a root vegetable stew or a Provencal chicken.

You don't like stews? Try to make this lazy quinoa lasagna or, if you're willing to spend a few more minutes with a pan, try this barley and mushroom risotto.

21. A well-balanced FRUIT SALAD

There are lots of ways to prepare a great fruit salad, but it takes a little longer than just throwing a lot of fruit in a bowl and hoping for the best. The first thing is that you need good fruit. Choose seasonal fruits. Second, be aware of the combination of fruits because putting more fruits does not necessarily mean that it will be better. Third, add a simple but delicious dressing. A safe formula for a dressing: citrus juice + fresh herb + honey or syrup. If you want more tips to make a perfect fruit salad, click here.

22. Low sugar CHOCOLATE PUDDING

Chocolate ... is ... amazing. Don't deprive yourself, just learn to enjoy it in healthier ways than with a "Snickers" chocolate bar. Chocolate pudding is the perfect solution because there are many ways for you to do it (in secret) and make it good for you. Try to make this chocolate and avocado pudding when you do not have much time, these rates of sparkling chocolate if you want to trick someone (or yourself) to eat tofu or a chocolate pudding with chia seed and dates if you are looking for something A little trendy.

23. A refreshing FRUIT SORBETE

When it's hot outside, the dessert should be cold, but nobody said it had to be a creamy ice cream. Making sorbets is a perfect way to use fresh fruit that is over time (or whatever you have in the freezer). Get a step-by-step guide here.