As we usher in the New Year, it is the perfect time to make a fresh start by prioritizing your health and well-being. One of the most impactful ways to do this is by making mindful choices in what you eat. Embracing a healthier diet enhances your physical health and nurtures your mental and emotional well-being. By incorporating a colorful array of fruits and vegetables into your meals, opting for lean proteins, and choosing whole grains, you will provide your body with the essential nutrients it needs to thrive.
Kick off your year of wellness with these 9 nutritious and delicious recipes:
1.) Quinoa and Black Bean Salad
This salad is a fantastic make-ahead for meal prep and almost tastes better the next day. It is delicious whether hot, room temperature, or even cold.
Ingredients:
- Cooked quinoa
- Black beans
- Chopped vegetables (bell peppers, cucumbers, tomatoes)
- Red onion
- Fresh cilantro
- Vinaigrette dressing of your choice
- Avocado (optional)
How do you make it?
Cook quinoa as directed on the package. While the quinoa is cooking, rinse and drain the black beans. Chop the veggies until roughly the same size as the black beans, and chop all of your selected veggies. Add the cooked quinoa, beans, and diced veggies to the bowl and gently fold it with the dressing and cilantro. Top with avocado (if you would like) and enjoy!
2.) Baked Salmon with Lemon and Dill
The trick for perfectly baked salmon is to bake the fish in a bit of liquid — you can use wine, stock, and even water. The salmon gently poaches in the oven and comes out perfect every time.
Ingredients:
- Salmon fillets
- Fresh dill
- Lemon slices
- Olive oil
- Salt and pepper
How do you make it?
Season your salmon with salt and pepper, layer the lemon slices and fresh dill in the bottom of a baking dish, place the seasoned salmon on top of the lemons and dill, add a bit of liquid (about half a cup), cover with foil or parchment paper, and bake at 325F for between 12 and 30 minutes (depending on how thick your salmon filets are). Salmon is done cooking when the flesh looks somewhat opaque, and when inserting a knife into the salmon, it slides through easily.
3.) Chickpea and Vegetable Stir-Fry
Chickpeas are a great way to add plant-based protein and a variety of nutrients to just about any dish. The best part? They are mild in flavor and typically take on the flavor of whatever you add them to.
Ingredients:
- Chickpeas
- Assorted stir-fry vegetables of your choice (broccoli, bell peppers, snap peas)
- Garlic and ginger
- Low-sodium soy sauce
- Sesame oil
How do you make it?
Pour a small amount of boiling water into a wok and cook the veggies over high heat for 1 to 2 minutes. Drain them and add them back into the wok with a bit of sesame oil, soy sauce, garlic, and ginger. Cook over medium-high heat for another 2 minutes or until soft. Serve with a sprinkle of sesame seeds on top.
4.) Spinach and Strawberry Salad
Quick, easy, and flavorful!
Ingredients:
- Baby spinach
- Sliced strawberries
- Red onion
- Feta cheese
- Walnuts
- Balsamic vinaigrette dressing
How do you make it?
Toss together spinach and sliced strawberries in a large bowl. Pour the desired amount of dressing over the spinach and strawberries and toss to coat. Top with sliced red onion, feta, and toasted walnuts. Enjoy!
5.) Mediterranean Quinoa Bowl
Cucumbers, tomatoes, chickpeas, tzatziki, quinoa, and more come together in a sensational, healthy dinner bowl you can’t wait to dig into.
Ingredients:
- Cooked quinoa
- Cherry tomatoes
- Cucumber
- Kalamata olives
- Red onion
- Feta cheese
- Tzatziki sauce
How do you make it?
Cook the quinoa (add 1-1/3 cups water in a medium saucepan and bring to a boil, reduce to a simmer, cover and cook until tender, about 15 minutes). Once cooked, drain and set aside. Chop up the tomatoes, cucumber, onion, and olives. Pour the desired amount of dressing over the chopped veggies, and toss to coat. Gently stir the quinoa into the chopped and dressed veggies. Top with feta and enjoy!
6.) Oven-Roasted Vegetable Medley
Oven Roasted Vegetables are a colorful, healthy, and easy side dish. Seasoned veggies with just the right balance of tenderness and crispness are a great accompaniment to just about any main course.
Ingredients:
- Assorted vegetables of your choice (zucchini, yellow squash, sweet potatoes, carrots, bell peppers, cherry tomatoes, parsnips, turnip, mushrooms, etc)
- Olive oil
- Fresh herbs (rosemary, thyme, oregano, etc)
- Garlic
- Salt and pepper
How do you make it?
Start by washing and drying the vegetables thoroughly. Next, chop or slice the vegetables into uniform pieces to ensure even cooking and browning. Toss the vegetables in a generous amount of oil to promote caramelization and prevent sticking. Season with your favorite herbs, spices, and seasonings. Roasting vegetables at a higher heat (400F) causes them to caramelize on the outside without overcooking them on the inside. Spread the vegetables in a single layer on a sheet pan or roasting pan, ensuring they have enough space to allow the hot air to circulate. Roast the vegetables, stirring occasionally, until they are tender and golden brown. The exact cooking time will vary depending on the size and type of vegetables, so keep an eye on them to avoid overcooking. They are perfect when they begin to brown a little on the edges. Serve immediately.
7.) Greek Yogurt Parfait
Enjoy this delicious, versatile Greek yogurt parfait for breakfast, as a snack, or as a healthy dessert.
Ingredients:
- Greek yogurt
- Mixed berries (strawberries, blueberries, raspberries) or other fruits of your choice
- Honey or maple syrup
- Granola
- Lemon zest (optional)
How do you make it?
Place 2 tablespoons granola in the bottom of 2 parfait glasses. Spoon 2 tablespoons yogurt on top and sprinkle with 1/2 teaspoon lemon zest. Top with 1/3 of the berries or other chopped fruits. Repeat layers until the parfait glass is full.
8.) Butternut Squash Soup
Butternut squash is a nutritious vegetable with many health benefits… and it tastes great too!
Ingredients:
- Butternut squash
- Onion
- Low-sodium vegetable broth
- Nutmeg and cinnamon
- Greek yogurt (for garnish)
How do you make it?
Cut squash into 1-inch chunks. In large pot melt 2T butter. Add onion and cook until translucent, about 8 minutes. Add squash and 6 cups of broth. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes. Remove squash chunks with a slotted spoon, place in a blender, and puree. Return blended squash to pot. Stir and season with nutmeg, a dash of cinnamon, salt, and pepper. Serve topped with a dollop of Greek yogurt.
9.) Zucchini Noodles with Pesto
“Zoodles” are a healthy pasta alternative and a great way to use zucchini as well as add a bit more veggies to a dish. Adding pesto to your zucchini pasta noodles makes for a simple and healthy meal that the entire family will love!
Ingredients:
- Zucchini noodles (zoodles)
- Homemade or store-bought pesto sauce
- Cherry tomatoes
- Pine nuts
- Parmesan cheese (optional)
How do you make it?
Use a julienne peeler or mandoline to slice the zucchini into noodles. Combine the zucchini noodles and pesto. Toss until zucchini noodles are well coated. Top with tomatoes, if using. Serve at room temperature or chilled.
Note: If you want to cook the zucchini noodles, you can. Add the zucchini noodles to a skillet and sauté them over medium heat. It only takes a few minutes.
This new year, let’s commit to nourishing ourselves with wholesome, delicious, and nutritious foods, not only as a resolution but as a lifelong investment in our health and happiness. These recipes offer various meal options, including salads, entrees, and snacks. Remember to focus on whole, unprocessed ingredients and control portion sizes to support your health goals. Adjust them to suit your dietary preferences and requirements, and enjoy a healthy start to the new year!
What are your favorite healthy recipes? Let us know in the comments!
