Tag Archives: healthy recipes

Quick and Easy Recipes for One!

Quick and Easy Recipes for One!

Breakfast Burrito

Are you running out of healthy breakfast ideas that will keep you energized for a long period of time? This breakfast burrito will take you only 15 minutes to make and will also be the best one you have tried for many years!

Prep time 5 minutes | Cooking time 10 minutes

Ingredients

  • 1 teaspoon chipotle paste
  • 1 large egg
  • 1 teaspoon olive oil
  • 1 cup kale
  • ½ cup cherry tomatoes halved
  • ½ small avocado, sliced
  • 1 tortilla wrap, warmed

Directions

  1. In a bowl, mix the egg with the chipotle paste. Season with salt and pepper to taste.
  2. Warm the olive oil in a nonstick frying pan over medium heat and add the kale and the cherry tomatoes.
  3. Stir in the egg with the chipotle paste and cook until the omelet is cooked through.
  4. Place the omelet on the warmed tortilla wrap and arrange the avocado slices.
  5. Wrap tightly and serve.

Nutrition (per serving)

Calories 522, fat 33.3 g, carbs 45.5 g, sugar 5.6 g, Protein 15.3 g, sodium 569 mg

 

 

Air Fryer Chicken Breast Recipe

When it comes to chicken recipes, we typically want to roast the chicken or deep fry it. Roasting is healthy, there’s no doubt about that, but with modern technology why don’t we go a level up and use an air fryer? It’s quick, it’s juicy and it’s super delicious!

Prep time 10 minutes | Cooking time 15 minutes

Ingredients

  • 1 large egg, room temperature
  • 1 tablespoon cornflour
  • 2 tablespoons breadcrumbs
  • 1 tablespoon grated Parmesan cheese
  • ½ teaspoon dried oregano
  • Salt and pepper to taste
  • 1 boneless skinless chicken breast

Directions

  1. Season the chicken breast with salt and pepper to taste.
  2. In a bowl, whisk the egg with a fork.
  3. Dip the chicken breast in the beaten egg.
  4. In another bowl, combine the cornflour, breadcrumbs, Parmesan cheese, and dried oregano.
  5. Coat the chicken breast with the dry ingredients and place it in an air fryer.
  6. Cook for 15 minutes at 350°F (180°C).
  7. Flip the chicken over and cook for 5 minutes more.
  8. Serve with baby spinach.

Nutrition (per serving)

Calories 358, fat 14.6 g, carbs 17.3 g, sugar 1.3 g, Protein 38.9 g, sodium 480 mg

 

 

Veal Piccata

This recipe requires the veal to be cut into very thin slices—that’s essential for this recipe. The creamy sauce is delicious and gives a nice shiny look to the veal cutlets. The capers and wine give a rich taste and a tender texture to the meat itself.

Prep time 10 minutes | Cooking time 20 minutes

Ingredients

  • 3 ounces veal top round cutlets
  • Salt and pepper to taste
  • 2 tablespoons butter
  • 1 tablespoon olive oil
  • ¼ cup white wine
  • ¾ cup chicken stock
  • ¼ cup all-purpose flour
  • 1 lemon, cut into circles
  • 2 tablespoons capers
  • 2 tablespoons freshly chopped parsley

Directions

  1. Melt the butter and warm the olive oil in a nonstick frying pan on medium heat.
  2. Cook the veal cutlets for 3–4 minutes on each side.
  3. Season with salt and pepper to taste.
  4. Sprinkle with the flour and cook for 1 minute.
  5. Stir in the wine and chicken stock together and cook until a creamy sauce develops.
  6. Stir in the lemon circles, capers, and freshly chopped parsley.
  7. Cook for 10 minutes on medium heat.
  8. Serve the veal cutlets with the creamy sauce on top.

Nutrition (per serving)

Calories 608, fat 40.4 g, carbs 32.8 g, sugar 2.7 g, Protein 22.6 g, sodium 1323 mg

 

 

BBQ Meatballs

These barbecue meatballs are tasty and tangy because of the easy homemade barbecue sauce. This meal is delicious and healthy because there’s no added sugar in the sauce. You can always bake the meatballs instead of frying, but the recipe itself is healthy and delicious as it is.

Prep time 10 minutes | Cooking time 25 minutes

Ingredients

  • ½ pound ground beef
  • 2 teaspoons olive oil
  • 2 tablespoons finely diced onion
  • 1 clove garlic, minced
  • 2 tablespoons chopped parsley
  • 1 egg yolk
  • ½ teaspoon chili powder
  • Salt and pepper to taste
  • ½ teaspoon chili flakes

BBQ Sauce

  • ½ cup ketchup
  • 1 teaspoon apple cider vinegar
  • ½ teaspoon garlic powder
  • 1 teaspoon chili powder
  • 1 teaspoon ground mustard
  • Salt and pepper to taste
  • 1 tablespoon honey

Directions

  1. In a large bowl, mix the ketchup, apple cider vinegar, garlic powder, chili powder, ground mustard, salt and pepper to taste, and honey.
  2. In another bowl, mix the ground beef, diced onion, garlic, parsley, egg yolk, chili powder, salt, and pepper to taste and chili flakes. Form small meatballs.
  3. Warm the olive oil in a nonstick frying pan over medium heat and cook the meatballs on each side for about 5 minutes.
  4. Pour in the homemade BBQ sauce and cook for about 5 minutes more.
  5. Serve in a bowl.

Nutrition (per serving)

Calories 776, fat 29.6 g, carbs 54.5 g, sugar 46.3 g, Protein 75.5 g, sodium 1515 mg

 

 

Shrimp Zoodles

Okay, this is a much healthier version of pasta alfredo. And even though this is a gluten-free version of the famous pasta and shrimp dish, you will be amazed at how delicious this recipe is. Creamy and flavorful, you are going to forget about the classic pasta recipes and make this zoodle shrimp supper from now on.

Prep time 10 minutes | Cooking time 20 minutes

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 1 clove garlic, minced
  • ½ pound shrimp, cleaned
  • Salt and pepper to taste
  • ½ teaspoon chili flakes
  • Zest of ½ lemon
  • ½ pound zucchini noodles (zoodles)
  • 2 tablespoons chopped parsley
  • 2 tablespoons grated Parmesan cheese

Directions

  1. Warm the olive oil in a large nonstick frying pan over medium heat and cook the diced onion for 2–3 minutes until tender. Stir in the minced garlic and shrimp.
  2. Season with salt and pepper to taste and the chili flakes, lemon zest, and zoodles.
  3. Cook for 10 minutes until the shrimp are cooked and pink in color.
  4. Stir in the freshly chopped parsley and Parmesan cheese and serve warm.

Nutrition (per serving)

Calories 552, fat 24.4 g, carbs 20.5 g, sugar 7.1 g, Protein 64.6 g, sodium 844 mg

 

 

Spinach and Ricotta Stuffed Shells

This recipe is for one of those days when you want to create something delicious and when you are not in a hurry. The shells are first boiled for 2–3 minutes so they can be easily stuffed with the most delicious ricotta and spinach filling. The best part comes when they are touched by tomato sauce and melty mozzarella cheese while baked in the oven.

Prep time 5 minutes | Cooking time 25 minutes

Ingredients

  • ½ pound pasta shells
  • 1 tablespoon olive oil
  • 2 cups spinach
  • 4 ounces ricotta cheese
  • Salt and pepper to taste
  • 1½ cups tomato sauce
  • 3 ounces shredded mozzarella cheese
  • ½ teaspoon dried oregano

Directions

  1. Bring a pot of salted water to a boil and cook the pasta shells for 2–3 minutes.
  2. Drain the pasta shells and arrange them in a baking pan drizzled with olive oil.
  3. In another bowl, mix the ricotta cheese with the spinach and season it with salt and pepper to taste.
  4. Stuff the pasta shells with the spinach and ricotta filling and arrange them back in the baking pan. Pour the tomato sauce over the stuffed pasta shells and sprinkle the grated mozzarella cheese and dried oregano on top.
  5. Bake the stuffed pasta shells in a preheated oven at 350°F (180°C) for 20–25 minutes.
  6. Serve warm.

Nutrition (per serving)

Calories 1274, fat 44.2 g, carbs 155.5 g, sugar 16.3 g, Protein 69.2 g, sodium 2684 mg

 

 

Devil Chocolate Cake in a Mug

Making cakes for only one person is possible, and you can always make a double batch to satisfy your sweet tooth. This recipe contains dark cocoa powder to make it delicious and richly chocolaty in flavor. The vanilla extract gives an exotic touch and the honey makes it sweet in a much healthier way!

Prep time 5 minutes | Cooking time 5 minutes

Ingredients

  • 2 tablespoons all-purpose flour
  • 1 tablespoon honey
  • 2 teaspoons dark cocoa powder
  • Pinch of salt
  • 2 tablespoons whole milk
  • 1 teaspoon olive oil
  • ¼ teaspoon vanilla extract
  • Pinch of baking powder

Directions

  1. Combine the flour, honey, cocoa powder, salt, milk, olive oil, and vanilla in a mug.
  2. Mix until combined and stir in the pinch of baking powder.
  3. Microwave for 1 minute on medium to high.
  4. Serve with a drizzle of honey or a sprinkle of cocoa powder.

Nutrition (per serving)

Calories 202, fat 6.8 g, carbs 37 g, sugar 19 g, Protein 4.6 g, sodium 299 mg

 

 

 

***These recipes and more are found in Dereck Moore’s Healthy Cooking For One: Quick and Easy Healthy Recipes from Breakfast to Dessert for Just You. To get your own copy, click on the cover below or click here.

To download or print the featured recipes, click here.

Quick and Easy Mediterranean Diet Recipes You Can Make in 30 Minutes or Less

Quick and Easy Mediterranean Diet Recipes You Can Make in 30 Minutes or Less

Check out these tasty and easy-to-make Mediterranean Diet dishes you can make in less than half an hour.

Spinach Egg Bake

Serves 4 | Prep. time 10 minutes | Cooking time 20 minutes

Ingredients

  • ⅓ cup extra-virgin olive oil
  • 1 medium yellow onion, finely chopped
  • 7 cups baby spinach
  • 4 large eggs, lightly beaten
  • ½ cup feta cheese, crumbled
  • ⅛ teaspoon sea salt, or to taste
  • ⅛ teaspoon black pepper, or to taste

Directions

  1. Preheat the oven to 350°F. Grease a flan dish.
  2. Heat the olive oil in a saucepan over medium heat. Sauté the onion until tender, about 2 minutes.
  3. Add the spinach and mix well. Season with salt and pepper. Cook until wilted, about 2 minutes
  4. Transfer the greens to the flan dish and sprinkle with the feta.
  5. Pour the eggs on top. Bake for around 20 minutes.
  6. Serve.

Nutrition (per serving)

Calories 325, fat 27.9 g, carbs 7.3 g, protein 11.2 g

 

 

Greek Style Herb Roasted Olives

Serve hot for the best taste, as the herbs reach their peak of flavor when hot.

Serves 4 | Prep. time 10 minutes | Cooking time 12 minutes

Ingredients

  • 2 cups black olives like Kalamata (you can remove the pits before roasting if you wish, but they’ll look better if you don’t)
  • 2 cloves garlic, minced
  • 1 tablespoon oregano
  • 1 teaspoon dry rosemary
  • 1 pinch or more red pepper flakes (optional)
  • 3 tablespoons olive oil
  • Sea salt and freshly ground black pepper to taste
  • 1 tablespoon lemon peels
  • Chopped parsley

Directions

  1. Preheat the oven to 425°F.
  2. Rinse and drain the olives.
  3. Mix the olives, garlic, oregano, rosemary, red pepper (flakes if using), and olive oil in a bowl.
  4. Spread the olives on a pan lined with aluminum foil or parchment paper. Season to taste with salt and black pepper. Roast for 12 minutes.
  5. Place in a serving bowl. Top with the fresh parsley and sprinkle with lemon peels.
  6. Serve warm or at room temperature.

Nutrition (per serving)

Calories 190, fat 19 g, carbs 4 g, protein 0 g, sodium 1019 mg

 

 

Chicken Shawarma

Serves 4 | Prep. time 15 minutes | Cooking time 15 minutes

Ingredients

  • 1½ pounds boneless, skinless chicken thighs
  • ¼ cup lemon juice
  • ¼ cup extra-virgin olive oil
  • 4 cloves garlic, minced
  • 2 teaspoons ground cumin
  • 2 teaspoons paprika
  • 1 teaspoon turmeric
  • ½ teaspoon ground cinnamon
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • Chopped fresh parsley for serving (optional)

Directions

  1. Put the chicken in a resealable bag with all of the other ingredients except for the parsley.
  2. Refrigerate overnight.
  3. When ready to cook, preheat the oven to 450°F.
  4. Place the chicken on a greased baking tray and bake for 13 minutes.
  5. Set the oven to broil and cook for 2 minutes more.
  6. Top with parsley and serve.

Nutrition (per serving)

Calories 337, fat 21 g, carbs 4 g, protein 33 g, sodium 736 mg

 

 

Shrimp and Leek Pasta

Serves 4 | Prep. time 15 minutes | Cooking time 10 minutes

Ingredients

  • ½ pound uncooked whole-grain spaghetti or other favorite pasta
  • 1 pound peeled, deveined raw medium shrimp
  • ½ teaspoon pepper
  • ¾ teaspoon salt (divided)
  • 1½ tablespoons olive oil (divided)
  • 2 cups chopped leek (from 1 large leek)
  • 1 tablespoon chopped garlic (from 3 garlic cloves)
  • 2 cups (about 9 ounces) frozen baby sweet peas, thawed
  • ¼ cup heavy cream
  • 2 teaspoons lemon zest
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons chopped fresh dill

Directions

  1. Cook the pasta as per package instructions. Drain and reserve ½ cup of the cooking liquid. Set aside.
  2. Meanwhile, pat the shrimp dry and season with salt and pepper.
  3. Heat the olive oil in a saucepan. Cook the shrimp for 4 minutes. Set aside.
  4. Reduce heat and add the remaining oil, salt, garlic, and leek. Cook for 2 minutes.
  5. Add the cream, peas, lemon juice, lemon zest, and reserved cooking liquid. Simmer for 3 minutes.
  6. Add the shrimp and toss.
  7. Put the pasta in bowls and top with shrimp and sauce.
  8. Sprinkle with dill and serve.

Nutrition (per serving)

Calories 446, fat 13 g, carbs 59 g, protein 28 g, sodium 649 mg

 

 

Grilled Peaches with Sweet Cheese Filling

Grilled pineapple is quick and easy to prepare, and it is vitamin-rich and very low-calorie. Pineapples aid in digestion, help build strong bones, and may help boost the immune system—not to mention they are delicious!

Serves 6 | Prep. time 15 minutes | Cooking time 8 minutes

Ingredients

  • ¾ cup full-fat cottage cheese or ricotta cheese
  • 2 tablespoons honey
  • ½ teaspoon cinnamon
  • 6 peaches, pitted and peeled

Directions

  1. Prepare your grill—light the fire if you use charcoal, or fire up the gas grill to medium heat.
  2. Mix the cottage cheese, cinnamon, and the cottage. Set aside
  3. Peel and core the peaches.
  4. When the grill is hot enough, grill the peaches for about 1-2 minutes on each side or until grilled marked and warmed through.
  5. Remove the peaches from the grill and arrange them on a plate.
  6. Top each peach half with a spoonful of the honey and cheese mixture (about 1 tablespoon) and serve

Nutrition (per serving)

Calories 86, fat 1 g, carbs 18 g, protein 4 g, sodium 94 mg

 

 

 

***These recipes and more can be found in Madison Miller’s Effortless Mediterranean Diet Cookbook 30-Minute Meals: Quick and Easy Kitchen-to-Table Mediterranean Recipes. To get your copy, click on the cover below or click here.

To get a copy of the featured recipes, click here.

Delicious Smoothie Bowl Recipes!

Delicious Smoothie Bowl Recipes!

What’s for breakfast? Smoothie bowls! Nothing could be a more glorious start to a day than a hearty bowl of scrumptious breakfast smoothie! Yes, it is what it says: smoothie is a bowl.

Raspberry Mango Smoothie Bowl

Just the tempting name is enough to make one drool, but the creamy concoction is a pretty sight to behold.

Serves 2

Ingredients

Smoothie

  • 1 banana
  • ½ mango, frozen
  • ½ avocado
  • 1 cup raspberries
  • ¼ cup coconut milk
  • ⅔ cup coconut water
  • 3 teaspoons chia seeds
  • 1 tablespoon honey
  • 2 tablespoons oats
  • 2 tablespoons ground flax seeds

Toppings

  • 3-4 strawberries, sliced
  • ¼ cup raspberries

Preparation

  1. Toss all smoothie ingredients into the blender, except chia and flax seeds, and mix on high until a smooth puree forms.
  2. Top with seeds of your fancy and slices of raspberry and strawberry.

 

Blueberry Cheesecake Smoothie Bowl

If you were to take a slice of your all-time favorite blueberry cheesecake and put it in the blender, it would taste exactly like this smoothie! Blueberries are the ultimate powerhouse when it comes to nutrients. They are packed with phytonutrients, antioxidants, vitamin C and K, and fiber, and we love to incorporate them in our breakfasts!

Serves 1

Ingredients

Smoothie

  • 1 ½ cups blueberries
  • 3 tablespoons honey
  • ¼ cup cream cheese
  • ½ cup milk
  • Handful ice cubes

Toppings

  • 2 graham crackers, crushed
  • 6-7 fresh blueberries
  • 2 tablespoons cacao nibs

Preparation

  1. Crush two graham crackers in the food processor and set aside.
  2. Toss all the smoothie ingredients into the blender and blend on high for 2-3 minutes, until a thick consistency is achieved.
  3. Pour into a bowl and top with crushed graham crackers, blueberries, and cacao nibs.

 

Vanilla Almond Smoothie Bowl

This smoothie is a delectable milkshake in disguise and one that you will absolutely love!

Serves 1

Ingredients

Smoothie

  • 2 cups low fat milk
  • 2 scoops natural vanilla protein powder
  • 2 tablespoons toasted slivered almonds
  • 1 banana
  • 3-4 ice cubes

Toppings

  • 1 banana, sliced
  • 1 tablespoon almonds
  • 1 tablespoon unsweetened coconut
  • 1 tablespoon chia seeds

Preparation

  1. Place all the smoothie ingredients into the blender, and blend until a thick ice cream consistency is achieved.
  2. Transfer to a bowl and garnish creatively with the toppings.
  3. Serve chilled.

 

Chocolate Peanut Butter Smoothie Bowl

This thick delectable chocolate smoothie bowl would make a drool-worthy breakfast for the entire family. There are a plethora of toppings that can be thrown in to impart a crunchy freshness to the scrumptious bowl, such as fresh fruits, dried fruits, nuts, seeds, chocolate, or peanut butter.

Serves 2

Ingredients

Smoothie

  • 8 pitted dates
  • ½ cup rice milk
  • 4 medium bananas (It’s good to freeze them beforehand)
  • 8 tablespoons unsweetened cocoa powder or carob powder
  • 2 tablespoons crunchy organic peanut butter

Toppings

  • 1 banana, sliced
  • 1 tablespoon shredded coconut
  • 1 tablespoon chocolate chips
  • 1 tablespoon crushed peanuts
  • 1 tablespoon sesame seeds

Preparation

  1. Blend all the smoothie ingredients together until a smooth consistency is reached. If your blender is not powerful enough, you can avoid freezing the bananas or chop them into small chunks before putting them in.
  2. Add heaps of your favorite toppings and dive in! Making breakfast has never been so easy.

 

Super Green Smoothie Bowl

People might expect that smoothie bowls made with veggies taste would like freshly mowed lawns, but in fact, the delectable ingredients incorporated in this smoothie mask the underlying veggie flavor so much, you wouldn’t even know what you were downing, if not for the vibrant color. The recipe has been tweaked with the detoxifying goodness of chlorella, a micro-algae that supercharges the status of this smoothie to sky levels! Chlorella is also rich in chlorophyll and is a powerful supplement known to help strengthen the immune system.

Serves 2

Ingredients

Smoothie

  • ½ cup unsweetened coconut milk
  • 2 tablespoons chia seeds
  • ½ small avocado
  • 2 cups frozen peaches
  • 1 ripe banana
  • Fresh ginger, 1” piece
  • 2 pitted dates
  • 1 cup spinach
  • 1 teaspoon chlorella

Toppings

  • 1 tablespoon coconut flakes
  • 1 pinch cinnamon
  • 1 banana, sliced
  • 1 tablespoon cacao nibs
  • 2 tablespoons blueberries and raspberries
  • 1 tablespoon hemp seeds

Preparation

  1. Blend all smoothie ingredients at high speed until smooth.
  2. Transfer to a bowl and top with unsweetened coconut flakes, cinnamon, banana slices, cacao nibs, blueberries, raspberries, and hemp seeds!

 

 

 

***These recipes and more can be found in Sarah Spencer’s Smoothie Bowls: Healthy Breakfast Bowl Recipes. To get a copy of this book, click on the cover or here.

To print or download a copy of the recipes, click here.