12 healthy meals that everyone should know how to cook

1. A large pot of VEGETABLE SOUP When it’s cold outside, a large pot of hot soup is literally the most beautiful thing in the world. You can do it only with vegetables or add proteins like chicken or beans. This recipe is mostly made with vegetables but use a little bit of bacon and Parmesan crust for the flavor.

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But you do not really need a recipe. You can only chop any vegetable you have on hand and sauté it in olive oil in a large pot with the seasoning you choose. (If you are using chicken, cut it and skip it first). Add a can of drained beans and sauté one or two more minutes.

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Add broth and bring it to the boiling point. Lower the temperature to simmer, cover and let cook approximately 20 minutes. If you want noodles, cook them separately and add them at the end. Serve it in bowls (large) and enjoy it.

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When it’s cold outside, a large pot of hot soup is literally the most beautiful thing in the world. You can do it only with vegetables or add proteins like chicken or beans. This recipe is mostly made with vegetables but use a little bit of bacon and parmesan crust for flavor.

But you do not really need a recipe. You can only chop any vegetable you have on hand and sauté it in olive oil in a large pot with the seasoning you choose. (If you are using chicken, cut it and skip it first). Add a can of drained beans and sauté one or two more minutes.

Add broth and bring to boiling point. Lower the temperature to simmer, cover and let cook approximately 20 minutes. If you want noodles, cook them separately and add them at the end. Serve it in bowls (large) and enjoy it.

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2. Crispy roasted veggies
Roasting vegetables is one of the easiest and safest ways to cook them. Turn your oven to 450 ° F (232 ° C). Chop your vegetables, the hardest ones (like carrots and potatoes) cut them into smaller pieces than soft vegetables (like broccoli and pumpkin). Place them all with a little olive oil and kosher salt. Spread them on one or two baking trays.

Do not pile them up! Serve between 30 and 40 minutes, or until they look good and taste good. Here is a basic recipe for you to start. When the vegetables are roasted, you can mix them with a little pasta, with a salad, put them in a sandwich or eat them alone.

Roasting vegetables is one of the easiest and safest ways to cook them. Turn your oven to 450 ° F (232 ° C). Chop your vegetables, the hardest ones (like carrots and potatoes) cut them into smaller pieces than soft vegetables (like broccoli and pumpkin).

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Place them all with a little olive oil and kosher salt. Spread them on one or two baking trays. Do not pile them up! Serve between 30 and 40 minutes, or until they look good and taste good.

Here is a basic recipe for you to start. When the vegetables are roasted, you can mix them with a little pasta, with a salad, put them in a sandwich or eat them alone.

3. Basic QUINOA
You do not need to be a health fan to love quinoa. This small seed has many proteins and the taste is subtle enough to accompany virtually any dish. Be sure to rinse the quinoa before cooking to remove the bitter taste. After that, place it in a saucepan, add twice the amount of water or broth you have quinoa, and bring to a boil with medium high heat.

Lower the temperature to medium-low heat, cover, let it cook for 15 or 20 minutes, or until the water has been consumed. Remove the pan from the heat and let it rest for 5 minutes with the lid on, before removing it and moving it gently. It will last about a week in the refrigerator and you can basically add it to any dish.

You do not need to be a health fan to love quinoa. This small seed has many proteins and the taste is subtle enough to accompany virtually any dish. Be sure to rinse the quinoa before cooking to remove the bitter taste.

After that, place it in a saucepan, add twice the amount of water or broth you have quinoa, and bring to a boil with medium high heat. Lower the temperature to medium-low heat, cover, let it cook for 15 or 20 minutes, or until the water has been consumed.

Remove the pan from the heat and let it rest for 5 minutes with the lid on, before removing it and moving it gently. It will last about a week in the refrigerator and you can basically add it to any dish.

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4. An easy SOFRITO
A sofrito is what you do when you want something hot, healthy and fast. It should not be complicated. The sofritos are great with lean meats or tofu. (Tofu takes a little more time because you have to get rid of excess moisture, but it’s healthy, it’s an economical substitute for meat and it can be really delicious if you prepare it well and crisp).

Whatever you decide to incorporate, the basic idea is the same: brown the proteins, sauté the vegetables over high heat and add sauce at the end. Serve over brown rice or single. Check these recipes for stir-fry with chicken, tofu and lean meat.

You do not need to follow them to the letter, because the techniques will work with a variety of vegetables and complements.

A sofrito is what you do when you want something hot, healthy and fast. It should not be complicated. The sofritos are great with lean meats or tofu. (Tofu takes a little more time because you have to get rid of excess moisture, but it’s healthy, it’s an economical substitute for meat and it can be really delicious if you prepare it well and crisp).

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Whatever you decide to incorporate, the basic idea is the same: brown the proteins, sauté the vegetables over high heat and add sauce at the end. Serve over brown rice or alone.

Check these recipes for stir-fry with chicken, tofu and lean meat. You do not need to follow them to the letter, because the techniques will work with a variety of vegetables and complements.

5. A spicy CHILI WITH BEANS
The standard chili requires ground beef, but the truth is that you do not need it. The beans will do the protein work well without adding any saturated fat to the party. If you want to add meat, try a recipe that uses chicken or turkey.

And it definitely prepares a sufficient quantity because the chili freezes very well. The recipe for vegetarian chili is available here and the recipe for white chili with chicken can be found here.

The standard chili requires ground beef, but the truth is that you do not need it. The beans will do the protein work well without adding any saturated fat to the party. If you want to add meat, try a recipe that uses chicken or turkey.

And it definitely prepares a sufficient quantity because the chili freezes very well. The recipe for vegetarian chili is available here and the recipe for white chili with chicken can be found here.

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6. A stuffed vegetarian FRITTATA
Frittatas are useful on many occasions, including when you have to make breakfast for a large number of people because you can use the leftovers of vegetables and prepare a dish that you will eat for days. Frittatas can be prepared with whatever vegetable you have available, so use the recipes as a guide instead of following them to the letter.

You are not obliged to use cheese (this onion and potato frittata does not have cheese), but if you use it, goat cheese is the best because it has much less calories and fats than other cheeses. Use it with mushrooms and herbs or with artichokes and leeks.

Frittatas are useful on many occasions, including when you have to make breakfast for a large number of people because you can use the leftovers of vegetables and prepare a dish that you will eat for days. Frittatas can be prepared with whatever vegetable you have available, so use the recipes as a guide instead of following them to the letter.

You are not obliged to use cheese (this onion and potato frittata does not have cheese), but if you use it, goat cheese is the best because it has much less calories and fats than other cheeses. Use it with mushrooms and herbs or with artichokes and leeks.

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7. A healthy PASTA bowl
Do not believe anyone who tells you that pasta can not be healthy. Of course it can be. And those who deny themselves the pleasure of eating pasta, do not live their lives to the fullest. First, it uses whole wheat pasta because, like brown rice, it has more nutrients and fiber.

Second, add MANY vegetables and some healthy protein. Third, limit your sources of saturated fats such as cream, butter, cheese and meat with fat content. Try this integral rigatoni with roasted vegetables and pine nuts, or this linguine with shrimp, olives and dehydrated tomatoes.

You can also modify your favorite recipes to make them healthier. Try preparing this fusilli with roasted broccoli and cauliflower with whole-grain noodles with half the pasta and cheese and twice as many vegetables.

Do not believe anyone who tells you that pasta can not be healthy. Of course it can be. And those who deny themselves the pleasure of eating pasta, do not live their lives to the fullest. First, it uses whole wheat pasta because, like brown rice, it has more nutrients and fiber.

Second, add MANY vegetables and some healthy protein. Third, limit your sources of saturated fats such as cream, butter, cheese and fatty meat.

Try this whole rigatoni with roasted vegetables and pine nuts, or this linguine with shrimp, olives and dehydrated tomatoes. You can also modify your favorite recipes to make them healthier. Try preparing this fusilli with roasted broccoli and cauliflower with whole-grain noodles with half the pasta and cheese and twice as many vegetables.

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8. BROILED CHICKEN that is not boring
Grilled chicken is easy to make and it is also a meat low in fat and healthy, although it has a bad reputation because it is tasteless. The key is to combine the chicken with strong and interesting flavors. If you have the time (and so you have foreseen), decide on a marinade.

You will have the opportunity to adventure with a free style with these useful tricks, or use a recipe like this grilled chicken with caramelized onion sauce. But you can also decide in an instant for a delicious chicken on the grill, like this chicken grilled with garlic and rosemary with some chives.

9. Grilled chicken is easy to make and is also a low-fat and healthy meat, although it has a bad reputation because it is tasteless. The key is to combine the chicken with strong and interesting flavors. If you have the time (and so you have foreseen), decide on a marinade.

You will have the opportunity to adventure with a free style with these useful tricks, or use a recipe like this grilled chicken with caramelized onion sauce. But you can also decide in an instant for a delicious chicken on the grill, like this chicken grilled with garlic and rosemary with some chives.

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10. Baked CHIPS THAT ARE NOT POTATO
The chips made with kale were fashionable for a while, but they are almost the only chips that are not made with potatoes that can be baked and that we can consider delicious and crunchy. Basically just put a little oil and salt on thin strips of vegetables and baked.

It is not very difficult, but it is very delicious! Get here many ways to prepare vegetarian snacks with less oil and able to satisfy your cravings for something crispy and salty.

The chips made with kale were fashionable for a while, but they are almost the only chips that are not made with potatoes that can be baked and that we can consider delicious and crunchy. Basically just put a little oil and salt on thin strips of vegetables and baked.

It is not very difficult, but it is very delicious! Get here many ways to prepare vegetarian snacks with less oil and able to satisfy your cravings for something crispy and salty.

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11. VEGETABLES OF SIMPLE SAUSED LEAVES
Keeping some leafy greens in your refrigerator at all times is a surefire way to make sure you always have a side dish for dinner. Leafy vegetables like spinach and kale are some of the healthiest vegetables that exist, full of protein, vitamins and fiber.

Sautéing leafy greens is as simple as heating some vegetable oil in a pan, adding vegetables of chopped leaves and season to taste. If you want something a bit fancy, start with a little garlic, shallot or onion before adding leafy greens. You can also add lemon juice, vinegar or red pepper.

This will work for spinach, kale, Swiss chard, mustard greens or almost anything you find. Get the recipe here.

Keeping some leafy greens in your refrigerator at all times is a surefire way to make sure you always have a side dish for dinner. Leafy vegetables such as spinach and kale are some of the healthiest vegetables that exist, full of protein, vitamins and fiber.

Sautéing leafy greens is as simple as heating a little vegetable oil in a pan, add the chopped leafy vegetables and season to taste. If you want something a bit fancy, start with a little garlic, shallot or onion before adding leafy greens. You can also add lemon juice, vinegar or red pepper. This will work for spinach, kale, Swiss chard, mustard greens or almost anything you find. Get the recipe here.

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12. CORN POPPIES homemade
When you crave a salty snack, homemade popcorn is the perfect solution. Prepare them is super easy, you can season them at your leisure and they are healthier and cheaper than those of the cinema or those that come to prepare in the microwave.

In this recipe for popcorn for a stove, sprinkle some water on the popcorn instead of melted butter and sprinkle with salt. They will still be delicious but with much less fat. (And by the way, you can also make them in a paper bag in the microwave.)

Once you master the basics, feel free to spice them up with different flavors. And if you love snacks, consider making space in your kitchen to place a hot air machine to make popcorn.

When you crave a salty snack, homemade popcorn is the perfect solution. Prepare them is super easy, you can season them at your leisure and they are healthier and cheaper than those of the cinema or those that come to prepare in the microwave.

In this recipe for popcorn for a stove, sprinkle some water on the popcorn instead of melted butter and sprinkle with salt. They will still be delicious but with much less fat. (And by the way, you can also make them in a paper bag in the microwave).

Once you have mastered the basics, feel free to spice them up with different flavors. And if you love snacks, consider making space in your kitchen to place a hot air machine to make popcorn.

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