Are you looking for healthy and delicious recipes for the family? Then, you have come to the right place. In this article, we will show you 10 options of dishes that will please all tastes and still bring benefits to your health. They are easy, quick and nutritious recipes, ranging from salads and soups to pasta and desserts. Check it out!
Why eat healthy?
Eating healthy is one of the best ways to take care of your health and your family’s health. A balanced diet, rich in fruits, vegetables, legumes, whole grains, lean proteins and healthy fats, can prevent various diseases, such as diabetes, hypertension, obesity, high cholesterol, among others. In addition, eating healthy also helps to improve your mood, energy, concentration, memory and immunity.
How I discovered the power of healthy eating
I have always loved cooking and experimenting with different ingredients and flavors. However, I used to cook mostly unhealthy dishes, such as fried foods, processed foods, sugary desserts and so on. I didn’t pay much attention to the nutritional value of what I ate, as long as it tasted good.
That changed when my husband was diagnosed with high blood pressure and high cholesterol. His doctor advised him to change his diet and lifestyle, or he would risk having serious complications in the future. I was shocked and scared by this news, and I decided to support him by changing my diet as well.
I started researching about healthy eating and learning how to make healthier versions of our favorite dishes. I also discovered new recipes that were not only good for our health, but also delicious and satisfying. I was amazed by how much better we felt after eating healthy for a few weeks. My husband’s blood pressure and cholesterol levels dropped significantly, and he also lost some weight. I also noticed that I had more energy, clearer skin, better digestion and less cravings.
We have been eating healthy for over a year now, and we don’t miss our old habits at all. We enjoy our meals more than ever, and we feel happier and healthier. We also love sharing our recipes with our friends and family, who are always impressed by how tasty and easy they are.
10 Healthy and Delicious Recipes for the Family
Here are 10 of our favorite healthy and delicious recipes that we make regularly for our family. They are all simple to prepare, use wholesome ingredients and have amazing flavors. You can also customize them according to your preferences and availability of ingredients. Try them out and let us know what you think!
1. Healthy fish & chips with tartare sauce
Who doesn’t love fish & chips? This classic dish is usually deep-fried and loaded with calories and fat. However, you can make a healthier version by baking the fish and potatoes instead of frying them. You can also make a homemade tartare sauce with yogurt, mayonnaise, capers and herbs. This way, you can enjoy a crispy and tender fish & chips without feeling guilty.
You will need:
- 4 large potatoes, peeled and cut into wedges
- 2 tbsp of olive oil
- Salt and pepper
- 4 white fish fillets (such as cod or haddock)
- 2 eggs
- 100 g of whole wheat breadcrumbs
- 2 tbsp of chopped parsley
- Lemon wedges
- For the tartare sauce:
- 1/2 cup of plain yogurt
- 1/4 cup of mayonnaise
- 2 tbsp of chopped capers
- 2 tbsp of chopped dill
- Salt and pepper
How to make it:
- Preheat oven to 200°C (180°C fan) and line two baking trays with parchment paper.
- Toss the potato wedges with olive oil, salt and pepper in a large bowl. Spread them on one of the baking trays in a single layer. Bake for 25 minutes or until golden and crisp.
- In a shallow dish, whisk the eggs with a pinch of salt. In another shallow dish, mix the breadcrumbs with parsley.
- Dip each fish fillet in the egg mixture, then coat with the breadcrumb mixture. Place them on the other baking tray.
- Bake for 15 minutes or until the fish is cooked through and flaky.
- To make the tartare sauce, whisk together the yogurt, mayonnaise, capers, dill, salt and pepper in a small bowl.
- Serve the fish & chips with lemon wedges and tartare sauce on the side.
Serves: 4
2. Nourishing Thai carrot ginger soup
This soup is perfect for a cold day or when you need a boost of vitamins and antioxidants. It has a creamy texture from the coconut milk and a spicy kick from the ginger and curry paste. It is also vegan-friendly and gluten-free.
You will need:
- 1 tbsp of coconut oil
- 1 onion, chopped
- 4 garlic cloves, minced
- 2 tbsp of grated ginger
- 2 tbsp of red curry paste
- 1 kg of carrots, peeled and chopped
- 4 cups of vegetable broth
- 1 can of coconut milk
- Salt and pepper
- Fresh cilantro and lime juice for garnish
How to make it:
- Heat the coconut oil in a large pot over medium-high heat. Add the onion, garlic, ginger and curry paste and cook for about 10 minutes, stirring occasionally, until soft and fragrant.
- Add the carrots and vegetable broth and bring to a boil. Reduce the heat and simmer for about 20 minutes, or until the carrots are tender.
- Using an immersion blender or a regular blender, puree the soup until smooth. Stir in the coconut milk and season with salt and pepper to taste.
- Serve the soup with cilantro and lime juice on top.
Serves: 6
3. Spinach salad with quinoa, chicken & fresh berries
This salad is a complete meal that has everything you need: protein, fiber, healthy fats and antioxidants. It is also colorful and refreshing, thanks to the fresh berries and lemon dressing. You can use leftover chicken or rotisserie chicken to save time.
You will need:
- 4 cups of baby spinach
- 2 cups of cooked quinoa
- 2 cups of cooked chicken, shredded or chopped
- 1/4 cup of sliced almonds, toasted
- 1/4 cup of crumbled feta cheese
- 1 cup of fresh blueberries
- 1 cup of fresh strawberries, sliced
- For the dressing:
- 1/4 cup of olive oil
- 2 tbsp of lemon juice
- 1 tsp of honey
- Salt and pepper
How to make it:
- In a large salad bowl, toss the spinach with the quinoa and chicken.
- In a small jar, shake together the olive oil, lemon juice, honey, salt and pepper until well combined.
- Drizzle the dressing over the salad and toss to coat.
- Sprinkle the almonds, feta cheese, blueberries and strawberries over the salad.
- Serve immediately or refrigerate until ready to eat.
Serves: 4
