7 Simple Recipes for a Healthy Lifestyle

coconut-milk

Human beings can eat a wide variety of foods, but that does not mean that they are equally fit for human consumption.

 There are ideal foods for humans that, in addition to being nourishing, help maintain health and prevent diseases. At the same time there are diets that can lead to an onset of lifestyle-related ailments.

 A change in your diet can be the key to unlocking the door to high-level health. Below are 7 healthy recipes that are both easy to prepare and nutritious. All the recipes produce a total of four servings. They are also versatile; you can include or substitute any healthy vegetables or spices you prefer.

Potato Stew

potato-stew

Potato stew is a very simple and nutritious dish that is recommended for the cardiovascular system and liver function. This is because of its high fiber, potassium and phytochemical content.

INGREDIENTS

  • 907 grams (2 pounds) potatoes
  • 454 grams (1 pound) globe artichokes
  • 10 ounces (300 grams) peas
  • 1-2 onions
  • 1 sweet red bell pepper
  • 4 garlic cloves
  • 59 ml (4 tablespoons) olive oil
  • Sea salt
  • 5 ml (1 teaspoon) paprika

PREPARATION

  1. Peel, wash, and chop the potatoes. Slice off the stems and outer leaves from the artichokes and slice the artichokes thinly. Peel and finely chop the onions, garlic and the pepper.
  2. Heat the olive oil in a pan and sauté the onion and the pepper. When the onion becomes golden, add the potatoes and stir for a few minutes. Add the artichokes and garlic.
  3. Leave it to simmer for about 10 minutes. Add paprika and cover with water. When the boiling begins, add the peas and the sea salt. Simmer until it is tender for about 20 more minutes and serve while hot.

Carrot Croquettes

Croquettes prepared with carrots offer significant health benefits over those prepared with meat. They contain very little saturated fat and they provide a good source of the antioxidant beta-carotene (provitamin A) and fiber.

INGREDIENTS

  • 1 onion
  • 2 large carrots
  • 45 ml (3 tablespoons) olive oil
  • 50 grams (scant 1/2 cup) whole wheat flour
  • 10 fl ounces (300 ml) milk
  • 1 egg
  • 115 grams (1 cup) dry bread crumbs
  • Sea salt

PREPARATION

  1. Preheat oven to 177°C (350°F). Wash, peel and shred the onion and carrots. Heat the oil in a frying pan and sauté the onion until it becomes transparent. Add the carrot and cook for 5 additional minutes. Add the flour and stir for 2 more minutes then remove from the stove.
  2. While removed from the fire, add the cold milk little by little while stirring to avoid the formation of lumps. Then return it to the stove, add salt and keep cooking until it thickens then pour it into a large dish to cool.
  3. When the dough is cold, take spoonfuls and shape into the shape of croquettes. Roll them in the beaten egg and the breadcrumbs. Bake them in the oven until the croquettes are a golden color and serve hot.

Seasoned Fish Fillets

seasoned-fish-fillets

Fish is a highly recommended source of lean proteins. It provides essential amino acids and Omega-3 and Omega-6 fatty acids.

INGREDIENTS

  • 1 garlic clove
  • 2 tomatoes
  • 2 onions
  • 2 sweet red peppers
  • 2 sweet green peppers
  • 75 ml (5 tablespoons) olive oil
  • 1 pound (500 grams) lemon-garlic tilapia, cod, or other seasoned mild fish fillets
  • Sea salt

PREPARATION

  1. Peel the garlic, tomatoes and onions. Wash the peppers and chop all the vegetables. Then chop the fish into small slices. Heat some of the oil in a pan and sauté the fish together with the onions. Add salt and garlic once the onions turn golden.
  2. Remove the fish from the fire and place it on a dish. Heat the remaining olive oil and sauté the peppers. As they take on a golden hue add salt and the tomatoes. Cook until the tomato juices have evaporated then add it to the dish containing the fish. Serve while hot.

Potato Casserole

Parsley and olive oil are said to be good for digestive disorders, metabolic disorders and good overall health.

INGREDIENTS

  • 907 grams (2 pounds) potatoes
  • 4 cloves of garlic
  • Parsley
  • Sea salt
  • 60 ml (4 tablespoons) olive oil
  • Vegetable stock
  • 2 onions
  • Green and black olives

PREPARATION

  1. Peel, wash and cut the potatoes and onions in round slices. Chop the garlic and parsley and mash in a mortar along with the sea salt. Then add the mashed garlic and parsley to the oil and the vegetable stock to form the sauce.
  2. Place the potatoes and onions in layers in an oven dish and pour the sauce over them. Cover with a lid and bake until tender. Remove the dish, decorate the casseroles with olives and serve hot.

Gazpacho

All the ingredients of gazpacho, especially tomatoes and garlic, have a stimulant effect on the immune system.

INGREDIENTS

  • Tomatoes
  • 1 sweet pepper
  • 1 cucumber
  • 2 garlic cloves
  • 60 ml (4 tablespoons) olive oil
  • Sea salt
  • Lemon juice or vinegar, optional

PREPARATION

  1. Wash, peel and chop the vegetables and garlic. Place in a blender container, and add water as needed. Blend well; add the olive oil and salt and blend again until smooth.
  2. Sieve the gazpacho to eliminate the vegetable skins and serve very cold. If desired, season to taste with lemon juice or vinegar.

Coconut Milk

coconut-milk

Coconut milk is beneficial for the musculoskeletal system, skin and hair. It is especially recommended for preventing arthritis and osteoporosis.

INGREDIENTS

  • 1 coconut
  • 1 liter (1 quart) water

PREPARATION

  1. Husk, peel, and finely chop the coconut. Soak it overnight in the water. Drain the coconut (keep the soaking water), puree in a blender and return it to the previous soaking water for about 20 minutes.
  2. Sieve using a cloth and drain the coconut milk well. It is best served cold.

Stuffed Tomatoes

Raw tomatoes stuffed with vegetables and peas make a very healthy dish high in vitamins and antioxidants. It is said to be beneficial for reproductive health and cardiovascular health.

  • 1 small head Buttercup lettuce
  • 1 cucumber
  • 1 onion
  • 4 tomatoes
  • 3 1/2 ounces (100 grams) peas
  • Sea salt
  • Green olives
  • 60 ml (4 tablespoons) olive oil
  • Lemon juice

PREPARATION

  1. Wash and chop the head of lettuce, cucumber and onion. Wash the tomatoes, remove their tops and empty the pulp. Then boil the peas in salted water, rinse and let them cool.
  2. Mix the vegetables and olives then add olive oil, lemon juice and salt. You can now stuff the tomatoes with this mixture and serve cold.
paula-hughes

Paula Hughes

Paula Hughes is the founder of Chew The World, a handy blog concentrated on food delights, tips, and tricks on preparing the best meals, getting the best kitchen gadgets, and being a better chef.... Read More