I don't typically make takes like these, but all too often as of late, I have been having people ask me for healthy recipes - typically because, when asked, one of my biggest tips for getting healthy is to learn how to make healthy food taste good. You're a lot less likely to give up or cheat if you actually enjoy the food you eat. So, considering it's that time of year where we find ourselves searching for new recipes, I figured I would offer up some of my favorite healthy recipes that are not only tasty, but EASY. Starting from breakfast, lunch, snacks, and dinner, here are some easy, healthy recipes I have come up with over the years.
RJ's Breakfast Bake
Some people call it a casserole, others call it an egg loaf - I just call it a breakfast bake. Basically, this recipe is no more than whisked eggs poured into a baking dish with your favorite breakfast toppings. The beautiful thing is you can change it up to suit your specific dietary needs AND it's great reheated, so you can make it in large portions and reheat it throughout the week. You can use whole eggs, egg whites, or a combination of the two (my preferred method). For this recipe, I use a 9" x 5" non-stick loaf pan. Read to the end of the recipe for a few protips and where to find specific products.
Without further adieu, here is RJ's breakfast bake recipe!
What you'll need:
4 Large eggs
6 Large egg whites
1 Cup fresh, chopped spinach
1/4 Cup fresh, chopped red pepper
1/3 Cup fresh, chopped scallions
1/3 Fresh, chopped cherry tomatoes
1/2 Cup chopped fat free ham*
1/3 Cup light cheddar cheese
2 Tbsp fat free skim milk
1 tsp salt & pepper
Cooking spray
How you'll make it:
- Preheat your oven to 425 F before you begin your prep, so it'll be ready as soon as you're done.
- Whisk your egg mixture in a bowl with 2 Tbsp fat free skim milk, salt and pepper. If you feel so inclined, try adding some garlic powder and maybe a little cayenne - it's pretty good too.
- Chop all of your goodies and shred your cheese. If you like your ham a little crispy, feel free to give it a quick saute in a pan with a little bit of cooking spray until golden.
- Add your chopped & shredded goodies to your egg mixture and whisk again.
- Grease a 9"x5" non-stick loaf pan with cooking spray, just a bit if you actually have a quality non-stick pan. If you want to avoid using any sprays or oils altogether, you can also line the pan with wax baking paper. Just be aware that the loaf won't be quite as uniform.
- Fill the pan with your egg mixture and bake in the oven for approximately 25-30 minutes, or until you can put a fork/toothpick in the centre and have it come out clean.
- Allow to stand for at least 15 minutes. Cut your loaf into 1 1/4" thick slices and enjoy throughout the week!
PROTIPS:
Finding a quality non-stick loaf pan is a great way to cut down on the necessity for oils and sprays. Even most pans will need a little spray to ensure sticking doesn't occur, but if you do find a really good non-stick pan you won't need any oil - just keep in mind you may have to pay a little more.
I know some of you might be baffled by one of the ingredients I mentioned in the recipe: the fat free ham. The only fat free ham brand I have ever been able to find is by Schneiders. You can find it in small, quarter ham volumes in a lot of basic grocery stores (Walmart is one that will be a bit more universal) and anywhere that may sell ham. But if you can't find it there, go to any grocery store that has a deli. Ask them if they carry fat free ham (or a lean/lower fat option) and ask them to cut it into small steaks for you. Most places will have no issue doing that for you, when I don't feel like buying the whole quarter ham I do this to save a few bucks. (Pic included)
Cranberry Walnut Chicken Salad
I was inspired by a local grocery store to make this recipe when I had a delicious wrap that contained slices of turkey, mayo, cranberries, chopped walnuts, lettuce and cheese. I remember thinking to myself: damn I'd really like to try this with some real chicken breast! So, I made my own personal version that includes a few mew vitamins via the addition of extra veggies and a lower fat dressing than your typical mayo. Don't worry, you'll still get your creamy sauce filling! Buuutt ... if you want a simple straight out-of-the-bottle option, try Bolthouse Farms yogurt based dressings, they are low fat and they offer tons of delicious varities, from caesar to chipotle mango, even salsa ranch, without the extra fat of a traditional dressing.
What you'll need:
2 Chicken breasts (one for just a single serving, but if you want to get a few portions I would suggest two reasonable sized chicken titties)
1/4 Cup dried cranberries
1/4 Cup chopped walnuts
2 Tbsp Non fat greek yogurt, plain
1 Tbsp Dijon mustard
1 tsp dill
2 tsp lemon
1/2 Cup chopped lettuce
1/4 Cup chopped red pepper
1 tsp of salt and pepper
4-6 Large spinach leaves
2 Slices multigrain rye bread
How you'll make it:
- Preheat oven to 450 F before your prep so it'll be ready when you're done.
- Bake chicken breasts in the oven for 20 minutes or until juices run clear.
- Allow chicken to cool completely and then slice into strips. Place into bowl.
- Chop lettuce and pepper and add to bowl w/ chicken.
- In a separate bowl, mix greek yogurt, mustard, lemon and dill together. Add to chicken and vegetable mixture and mix until completely coated. Season with salt and pepper.
- Chill chicken salad for one hour.
- Spread on your bread and add your spinach.
PROTIP: If you don't like the yogurt mixture feel free to subtitute it for 1 Tbsp of fat reduced mayo, 2 Tbsp dijon mustard, lemon and dill. Also, if you want a little extra toastiness feel free to lightly toast the chopped walnuts; just toss em' in a non stick pan and toast them for about a minute-and-a-half to two minutes on medium-high heat.
You can also feel free to add a low-fat piece of cheese, havarti and swiss are great varieties for this recipe. Both almost always come in fat reduced varieties.
Vegetarian Rice Paper Rolls
I LOVE, LOVE, LOVE THAI EXPRESS! For those of you who don't know what Thai Express is, it's a little restaurant where you can get quick Thai inspired food to go, and I fell in love with their rice paper spring rolls. So I made my own version that are great for making ahead and keeping for a quick, but unique snack to have with a little salt reduced soya sauce. NOTE: THEY ARE A BIT TIME CONSUMING!! You have to soak the rice paper individually, so I advice that you make these ahead of time and keep them in the fridge for the week.
What you'll need:
1 Pkg rice paper rounds
2 tsp rice vinegar
1/2 Cucumber, cut into thin strips
1 1/2 Carrots, shredded
4 Large romain lettuce leaves
1/2 Cup bean sprouts
1 tsp Corriander
How you'll make it:
- Cut cucumber into thin strips, to resemble noodles. (see protips). Shred carrot with grater and cut lettuce into strips. Toss veggies in rice vinegar and corriander (the vinegar will keep the veggies from wilting). Keep chilled until ready to use.
- Soak 12 rice paper rounds individually in room temperature water until softened and pliable. I suggest you only work with about three at a time as they will become sticky.
- Fill rice paper rounds with veggies (cucumber, beansprouds, carrot, then cover with lettuce ON TOP to help keep the veggies together) lengthwise and do a double burrito fold (fold the short ends inwards overtop of the ends of the veggies) then take the left side and roll. Repeat this until you have all of your rolls completed.
- Enjoy with salt reduce soya or on their own.
PROTIP: Get a zoodle-maker to make shredding cucumber into long, thin strips easier, you can get them on amazon and ebay. For storing rolls I suggest using a glass container with a tiny little bit of cooking spray to prevent sticking. If you want to add a little protein to your rolls, consider maybe adding some cold shrimp or even sliced turkey. Cold jasmine rice is an awesome addition to these too!
Salty Sweet Basa Fillets w/ Mint Rice
I found a recipe for a tasty fish glaze when I found these MASSIVE basa filets at a local Asian grocery store that were too cheap to pass up. I loved it on its own but felt I could do MUCH better! I decided this would go perfectly with an easy mint rice that I love to cook up for lunches and as an addition to simple dinners so I decided to include how to make BOTH of these things! Hang in there, this is the last recipe!
What you'll need:
2 Large basa fillets (if you don't have the option for large filets, you can always substitute it for about four smaller ones, just keep in mind that your cook time will vary.)
1/4 Cup salt reduced soy
2 Tbsp honey
1 tsp sugar free maple syrup
2 Tbsp no sugar added orange juice
1 Tbsp garlic powder
For rice:
1 Cup wild rice
3 Sprigs fresh mint
1 Lime wedge
How you'll make it:
- Preheat oven to 425 F before prep so it will be ready when you're done.
- Thaw basa fillets completely and lay in a large cassaroll dish lined with tinfoil or baking parchment.
- Mix together soya, honey, syrup, orange juice and garlic powder. Brush over fish with pastry brush.
- Bake filets for about 25-30 minutes (for large filets) or 15-20 minutes for smaller filets.
- While fish is baking, cook rice in rice cooker or follow instructions for stove top preparation.
- Dice mint and add to already cooked rice, stirring to incorporate.
- Squeaze fresh lime over rice when ready to serve.
- When filets are done, cut into third portions (for large) after allowing to stand for five minutes. For smaller filets, simply allow to stand and serve with rice.
PROTIP: If you really love flavor combinations, try adding a few slices of mango with a touch of cayenne as another side piece to this awesome meal; it's an amazing contrast with the rice and keeps your taste buds working hard! Also I included an image of large basa fillets below.
So there you have it folks, there are some of my lighter, simple recipes for the average Joes and Janes out there who might not have the best cooking knowledge, or just for the folks who love reading recipes like I do. I hope you all enjoy your day and enjoy the recipes I wrote for you!
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