Ingredients:
1 cup cooked quinoa
1 avocado, diced
1 cucumber, diced
1 cup cherry tomatoes, halved
1 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste
Fresh cilantro or parsley for garnish
Instructions:
1. Cook quinoa according to package instructions. Let it cool.
2. In a large bowl, combine quinoa, avocado, cucumber, and tomatoes.
3. Drizzle olive oil and lemon juice over the salad, and season with salt and pepper.
4. Mix well, garnish with fresh herbs, and serve.
2. Baked Salmon with Roasted Vegetables
Ingredients:
2 salmon fillets
1 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
1 lemon (for zest and juice)
2 cups broccoli florets
1 carrot, sliced
1 zucchini, sliced
Salt and pepper to taste
Instructions:
1. Preheat the oven to 400ยฐF (200ยฐC).
2. On a baking sheet, toss the vegetables with olive oil, salt, and pepper. Spread them out evenly.
3. Season the salmon fillets with garlic powder, paprika, salt, and pepper. Place them on the same baking sheet.
4. Bake for 15-20 minutes or until the salmon is cooked through and vegetables are tender.
5. Squeeze fresh lemon juice over the salmon and serve.
3. Lentil Soup
Ingredients:
1 cup lentils, rinsed
1 onion, chopped
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 tbsp olive oil
1 tsp cumin
1 tsp turmeric
1 can diced tomatoes
4 cups vegetable broth
Salt and pepper to taste
Fresh spinach (optional)
Instructions:
1. Heat olive oil in a pot over medium heat. Add onion, garlic, carrots, and celery, and cook until softened.
2. Add cumin and turmeric, stirring for 1-2 minutes.
3. Add lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce to simmer for 25-30 minutes, until lentils are tender.
4. Season with salt and pepper. If using spinach, stir it in just before serving.
4. Overnight Oats with Chia Seeds and Berries
Ingredients:
ยฝ cup rolled oats
1 tbsp chia seeds
1 cup almond or oat milk
ยฝ cup mixed berries (strawberries, blueberries, raspberries)
1 tbsp honey or maple syrup (optional)
1 tbsp almond butter (optional)
Instructions:
1. In a jar or bowl, combine oats, chia seeds, and milk. Stir well.
2. Add berries and any sweeteners or toppings you like.
3. Cover and refrigerate overnight.
4. In the morning, stir and enjoy!
5. Stuffed Bell Peppers
Ingredients:
4 large bell peppers
1 cup cooked brown rice or quinoa
1 cup black beans, rinsed and drained
1 onion, diced
1 cup corn kernels
1 tsp cumin
1 tsp paprika
1 cup shredded cheese (optional)
Salt and pepper to taste
Instructions:
1. Preheat oven to 375ยฐF (190ยฐC).
2. Cut the tops off the bell peppers and remove the seeds.
3. In a pan, sautรฉ the onion until softened. Add black beans, corn, rice/quinoa, cumin, and paprika, and cook for a few minutes.
4. Stuff the bell peppers with the mixture and place them in a baking dish.
5. Top with shredded cheese if desired, and bake for 25-30 minutes.
These dishes are full of healthy fats, proteins, and fiber to keep you full and energized!
Drinks served with meals can offer numerous health benefits depending on the type of beverage. Here’s how certain drinks complement your meals and support overall well-being:
1. Water
Hydration: Drinking water with food helps in digestion by breaking down food so nutrients can be absorbed more efficiently.
Calorie-Free: Unlike sugary drinks, water doesnโt add extra calories, making it ideal for maintaining a healthy weight.
Metabolism: Cold water can slightly boost metabolism as the body works to warm itThank you very much for reading. I am happy to see you .. noga noga
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