Did you know that almost half of Americans think that modern lifestyles make eating healthy difficult? Whether you work long hours or don’t have a lot of kitchen experience, there are plenty of reasons that can discourage you from eating the way you’d like. The good news is that eating clean can be easy and delicious.
Keep reading for some fun recipes that will make you feel incredible from the inside out.
One-Pot Mexican Quinoa
At the end of a long day, the last thing you feel like doing is spending an hour in the kitchen. This incredible Mexican quinoa can be made in just one pan, and in less than half an hour. It’s also vegan and gluten-free. You’ll feel ready to run a marathon thanks to the nutrient-dense quinoa, beans, and avocado.
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 jalapeno, minced
- 1 cup quinoa
- 1 cup vegetable broth
- 1 (15-ounce) can black beans, drained and rinsed
- 1 (14.5 oz) can fire-roasted diced tomatoes
- 1 cup corn kernels, frozen, canned or roasted
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- Kosher salt and freshly ground black pepper, to taste
- 1 avocado, halved, seeded, peeled and diced
- Juice of 1 lime
- 2 tablespoons chopped fresh cilantro leaves
- Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
- Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
- Serve and enjoy!
Hummus Wraps for a Meat-Free Meal
These hummus wraps are great for vegetarians, vegans, and anyone looking to eat less meat.
Spread two or three tablespoons of hummus over a slice of lavash bread. Then sprinkle with a thin layer of:
- Baby spinach or lettuce
- Chopped up grape tomatoes
- Sliced avocado
- Chopped up carrots
- A splash of lemon juice or vinegar-based dressing
- Alternative veggies if you don’t have these: edamame beans, corn, and pretty much any other vegetable you are craving to throw in there
Roll up the bread and enjoy!
Spicy Asian Chicken Salad
Who would have thought you could create a speedy salad in a bag? This healthy meal is incredibly easy. Grab a large bowl and drop the following ingredients into it:
- 1/2 bag shredded carrots
- 1/2 bag green salad leaves
- 1/4 shredded rotisserie chicken
- 2 tsp sesame seeds
- A splash of your favorite Asian dressing
- Finely sliced jalapeño to taste
Put a lid or plate over the top of the bowl, shake it around, and voila! You’ve now got a delicious salad!
Thai Tuna Salad Packed With Protein
This is another great salad packed with protein and fresh veggies.
Empty a 70 g can of drained tuna in a bowl. Add and stir into it:
- 1/2 small diced bell pepper
- 1/8 red onion, diced
- 1/4 diced cucumber
Top with a splash of sesame oil and a squeeze of lime and stir through. Season to taste and enjoy this delicious tuna salad.
Crock-Pot Quinoa Risotto
Forget constant stirring with this healthy risotto (serves 6). Add to your crockpot:
- 1.5 lb skinless chicken breast fillets
- 1 cup quinoa
- 1.5 cup chicken broth
- 2 minced garlic cloves
- 3 large carrots, sliced into rounds
Season with salt and pepper, cover, and cook on high for four hours. Shred chicken and return it to your crockpot with trimmed and quartered asparagus and 2 cups of peas.
Cook for another 30 minutes. Stir in another ½ cup of chicken broth and serve.
Satisfying Split Pea Soup
With just 10 minutes prep, even carnivores love this vegetarian dish! (Serves 4)
Add to your crockpot:
- 16 oz. rinsed and drained dried split peas
- A peeled, diced yellow onion
- 3 diced carrots
- 3 diced celery stalks
- 1 tsp salt
- 1/4 tsp ground pepper
- 1 dried bay leaf
- 1/2 cup chopped parsley
- 4 sprigs thyme
- 7 cups vegetable broth
Cover and cook on low for six to eight hours. Remove the bay leaf and thyme stems. Stir with a whisk. If soup seems too thick, add a little water. Season to taste and serve.
Try “Nice” Cream to Satisfy Your Sweet Tooth!
If your sweet tooth is always out to sabotage you, try nice cream to satisfy that sweet craving. Did you know that you can make decadent, creamy ice cream out of bananas? All you need to do is freeze a few ripe bananas and blend them until they reach a dreamy texture. Since this base is so simple and versatile, you can go crazy with flavors and toppings. Check out these 10 nice cream recipes for some inspiration:
10 Banana Ice Cream Flavors
- Chocolate Banana Ice Cream: Use 3 bananas. Add 1/4 tsp pure vanilla extract, pinch salt, and 3 tbsp cocoa powder.
- Mint Chocolate Chip: Use 2 bananas and a pinch of salt. Add 1/8 tsp pure peppermint extract (or more if desired), and stir in chocolate chips or cacao nibs after blending. Optional, blend in a pinch of spirulina or a small handful spinach for color and an extra nutrient boost.
- Peanut Butter: Make the original recipe below, adding 2-3 tbsp peanut butter or another nut butter or allergy-friendly alternative before blending.
- Cookies’n Cream: Make the original recipe below, adding 2 tbsp coconut butter if desired. After blending, add in a crushed cookie sandwich or Healthy Oreos.
- Very Berry: Make the original recipe below, adding 1 cup frozen berries of choice and 1/8 tsp pure vanilla extract.
- Strawberry: Use 2 bananas. Blend in 1/2 cup frozen strawberries. Add 1/4 tsp pure vanilla extract and optional shake of cinnamon.
- Pina Colada: Make the original recipe below, using 1/4 cup canned coconut milk as your milk of choice. Blend in 1/2 cup frozen pineapple. Stir in shredded coconut if desired.
- Vanilla Bean: Use 3 bananas and a pinch of salt. Add 1/2 tsp vanilla bean paste.
- Pistachio: Make the original recipe below, adding 2-3 tbsp pistachio butter and 1/8 tsp pure vanilla extract. Sprinkle crushed pistachios on top if desired.
POWER FOODS THAT WILL CONQUER HUNGER & FLATTEN THE TUMMY
Crushing hunger after a serious workout is hard – on one hand you want to eat everything in sight because you are so hungry, but on the other hand, you want to eat healthily because of how hard you just worked out! Below find some tasty and healthy power foods that will help you crush your hunger fast:
Research has shown that spinach is filled with thylakoids, a boosting hormone that is perfect after a hard workout.
Although it may not sound so appealing, cottage cheese has 28 grams of protein per cup! This will help you to feel fuller for longer.
Apples contain a fiber called pectin, which has been found to release hormones that control satisfaction.
Filled with protein, eggs are ideal for a low-cal diet. According to Women’s Health Magazine, a study that followed two groups showed that the group who consumed eggs for their breakfast went on to consume 164 fewer calories for their lunch!
Like other whole grains, oatmeal is high in fiber. Because fiber takes longer for your body to digest, an oatmeal breakfast will stay in your stomach longer. You’ll feel fuller and be less tempted to snack. Just be sure to avoid pre-sweetened oatmeal with lots of added sugar.
Did you know that these superfoods have more fiber than nearly any other fruit? According to Women’s Health Magazine, a study found that just 65 calories worth of these berries (1 cup) eaten about an hour before dinner caused women to consume less at their meal!
Your body burns more calories digesting protein versus carbs or fat, which means protein-rich foods already have an edge. However, fish in particular offers even more benefits. It’s leaner than other sources of protein, including chicken and turkey. It’s also high in omega-3 fatty acids. Although omega-3s may not directly contribute to weight loss, they do provide several health benefits, especially compared to other fats.
When you do need a snack, nuts are an excellent choice. They may be high in fat, but it’s a healthy fat. Plus, nuts are high in protein, fiber, and several other key nutrients. Keep in mind, though, that nuts are calorie-dense. Consume them in small quantities and use them to replace less healthy snacks. Consider adding a few pecans to your salad instead of croutons or topping yogurt with walnuts instead of granola.
DARK GREEN VEGGIES
Speaking of salad, eating vegetables like spinach and broccoli can also help you slim down. These and other green vegetables are high in fiber and low in calories. Add a salad with romaine lettuce, arugula, or spinach as the base before your meal, and you’ll be satisfied with smaller portions. Avoid iceberg lettuce, which contains very little fiber.
Want to Achieve Your Fitness Goals?
Eating clean can be just as tasty as it is healing for your body. With these recipes, you’ll be able to give your body all the nutrients it craves without sacrificing any flavor. Want to get your dream body and feel your best? NW Women’s Fitness would love to help. Check out our free membership trial to learn more about how we can revolutionize your health.