Easy healthy recipes

31/12/2024 15:59:09

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Easy Healthy Recipes for Beginners and Experienced Cooks

Moving out on your own can be an exciting, yet sometimes overwhelming adventure. One of the biggest changes? Cooking! Whether you're new to the kitchen or an experienced cook, finding simple, healthy recipes that are quick to make can be a big help. In this blog, I'll share some easy, healthy recipes that you can prepare, along with tips on how to store them in the fridge or freezer so you always have something tasty and nutritious on hand.

1. Healthy Vegetable Soup

Ingredients:

• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 zucchini, diced
• 1 can of diced tomatoes
• 1 liter vegetable broth
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Heat a little olive oil in a large pot and sauté the onion, garlic, carrots, celery, and zucchini for 5-7 minutes until lightly browned.
2. Add the diced tomatoes and vegetable broth and bring to a boil.
3. Let the soup simmer for 15-20 minutes until the vegetables are tender.
4. Blend the soup with an immersion blender if you want a smooth texture, or leave it chunky for more bite.

Storage:

• In the fridge: The soup will last for 3-4 days in an airtight container.
• In the freezer: You can freeze the soup for up to 3 months in a freezer-safe container. Let the soup cool completely before freezing.

2. Healthy Oatmeal Pancakes

Ingredients:

• 1 banana, mashed
• 2 eggs
• 50 grams of oats
• 1 tsp baking powder
• A pinch of cinnamon
• 100 ml almond milk or regular milk
• Coconut oil for frying

Instructions:

1. Mix the mashed banana, eggs, oats, baking powder, cinnamon, and milk in a bowl.
2. Heat a little coconut oil in a pan and pour a spoonful of the batter into the pan to make small pancakes.
3. Cook the pancakes for about 2-3 minutes on each side until golden brown.

Storage:

• In the fridge: The pancakes will last for 2-3 days in the fridge in an airtight container.
• In the freezer: You can freeze the pancakes for up to 1 month. Stack them with parchment paper between each pancake to keep them separate for easy defrosting.

3. Quinoa with Vegetables and Chicken

Ingredients:

• 100 grams quinoa
• 1 chicken breast, chopped
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 handful spinach
• 1 tbsp olive oil
• Salt, pepper, and herbs to taste (e.g., paprika, oregano)

Instructions:

1. Cook the quinoa according to the package instructions.
2. Heat olive oil in a pan and cook the chicken pieces until golden brown.
3. Add the bell pepper, zucchini, and herbs, and cook for another 5-7 minutes until the vegetables are soft.
4. Stir the cooked quinoa and spinach into the mixture and let it cook for another 1-2 minutes until the spinach wilts.

Storage:

• In the fridge: This dish will stay good in the fridge for 2-3 days.
• In the freezer: You can freeze the quinoa with vegetables and chicken for up to 2 months. Make sure it has cooled completely before freezing.

4. Rice with Black Beans and Avocado

Ingredients:

• 1 cup brown rice
• 1 can black beans, drained and rinsed
• 1 avocado, sliced
• 1 tomato, diced
• 1 lime, cut into wedges
• 1 tbsp olive oil
• Salt, pepper, chili flakes to taste

Instructions:

1. Cook the rice according to the package instructions.
2. Heat the olive oil in a pan and add the black beans. Heat for about 5 minutes.
3. Serve the rice with the black beans, avocado, tomato, and a squeeze of lime juice.
4. Sprinkle with salt, pepper, and chili flakes for extra flavor.

Storage:

• In the fridge: This dish will stay fresh in the fridge for 2 days, but it's best enjoyed fresh.
• In the freezer: You can freeze the rice and beans for up to 1 month, but avocado doesn’t freeze well, so add it just before serving.

5. Quick and Healthy Vegetable Bake

Ingredients:

• 1 sweet potato, cubed
• 1 broccoli, florets
• 1 red onion, sliced
• 1 bell pepper, diced
• 1 tbsp olive oil
• Salt, pepper, and herbs to taste (e.g., thyme or rosemary)

Instructions:

1. Preheat the oven to 200°C (392°F).
2. Toss the sweet potato, broccoli, onion, and bell pepper with olive oil and herbs.
3. Spread the vegetables on a baking sheet and bake for 25-30 minutes, or until tender and lightly roasted.

Storage:

• In the fridge: The vegetables will stay fresh for 3-4 days in the fridge.
• In the freezer: You can freeze the vegetables for up to 2 months. Let them cool completely before freezing.

Storage Tips:

• Fridge: Most dishes will stay fresh for 2-4 days in the fridge. Make sure to store them in airtight containers to maintain freshness.
• Freezer: Many dishes can be frozen for up to 2-3 months. Be sure to pack them well (in freezer bags or containers) and label with the freezing date.

With these easy and healthy recipes, you can get started in the kitchen whether you're a beginner or a seasoned cook. The great thing about these dishes is that they’re quick, nutritious, and you can always make extra to enjoy later in the week!