Quick Healthy Recipes: Jump starting a Healthy Diet

Good health should not wait, so here are some quick healthy recipes to help you jumpstart your new diet that I have found to be very good.

The goal of these recipes is just to get you started, then you can gradually add more as you get more comfortable with a healthier lifestyle.

Quick Healthy Recipe for Breakfast:

Hot Quinoa (approx. 20 min. prep)

  • 1/2 cup uncooked quinoa
  • 1 cup water
  • 1/4 teaspoon sea salt
  • 1/2 – 1 teaspoon cinnamon
  • Juice of half a lemon
  • 1/2 – 1 cup of fruit (berries, apple, raisins, etc.)

Combine quinoa, water, salt, cinnamon, and lemon juice in small saucepan. Set to high heat and bring to a boil. Reduce heat to low, add fruit and cover. Let cook about 15 minutes, or until water is evaporated. Remove from heat and serve hot!

Benefits: Quinoa is a super food packed with fiber and is one of the few grains that holds a complete protein. This grain is filling, promotes digestive health, and adds protein to your breakfast without adding fat. Cinnamon has anti-bacterial properties that can help clean up your intestinal tract and the lemon juice assists the body’s alkalizing process. Depending on what fruit you try, you can get an extra boost of fiber, vitamins, and loads of antioxidants.

NOTE: If you want to sweeten this dish, use raw honey, not sugar.

Quick Healthy Recipe for Lunch:

Green Sandwich (5-7 minute prep time)

  • 1-2 slices of whole grain bread (depending on whether you’re taking half or whole)
  • Sliced tomato
  • Sliced Avocado
  • Spinach leaves
  • Salt and pepper to taste
  • olive oil or mustard

Layer vegetables on the bread as you would any sandwich and flavor with the seasonings. For an extra nutritional boost, combine different leafy greens with the spinach to get additional vitamins and minerals.

For extra protein you can add antibiotic and hormone free, grass-fed lunch meat (check ingredients list and avoid as many additives as possible). I haven’t tried using tofu, or humus spreads, but I’ve heard they can also be used to boost the protein in sandwiches.

Along with the sandwich, enjoy some raw vegetable sticks like carrots, celery, green beans, and cucumbers; a piece of fruit; and seeds or nuts to replace crackers or chips.

Benefits: Whole grains (provided they are organic and minimally processed) provide fiber and protein, while the vegetables contribute some key vitamins and minerals like B vitamins and iron. You also get some healthy fatty acids from the olive oil and avocados. This lunch also is lighter on the calories, slightly alkaline, and is not hard to digest so you’re less likely to feel that post lunch, mid-afternoon slump.

Quick Healthy Recipe for Dinner

Fillet of Salmon with vegetables (30 min prep time)

  • 1 wild/ocean caught fillet of salmon.
  • Grapeseed or coconut oil
  • curry powder
  • ginger powder

Rinse off the salmon fillet in cool water and pat dry with a paper towel. Rub down both sides of the fillet with oil and generously sprinkle with spices (I’m purposefully vague here to encourage experimentation). Heat skillet on high and cook salmon fillet for 4-5 minutes each side.

To go with the salmon, prepare a large green salad using a spring greens mix, tomato, cucumbers, artichoke hearts, slivered almonds, or other vegetables and seeds (the greater color variety, the better). Mix a dressing of olive oil, lemon juice and salt and pepper to drizzle on.

Benefits: High protein count in this meal from the fish, but nuts, seeds, and oils also contribute proteins along with the healthy fatty acids. The raw vegetables accompany your lighter fish meat with additional vitamins and minerals that are easily digestible. This meal is packed with nutrients, is lighter (great for the end of the day), and is minimally processed ensuring maximal nutritional value.

These quick healthy recipes can help you begin the process of eating, feeling, and living better. Just working them in a couple days a week can remove a lot of unnecessary sugar, fat, and simple carbohydrate calories from the typical American diet; and help start the cleanse, balance, build process that is so important to a healthy diet.

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