3 Healthy Recipes to Make at Home
Skip the snacking and fuel your body with every meal.
Photo from Getty Images.
We talked with registered dietitian, Lauren Talbert, about recipes that the whole family will enjoy.
Breakfast
Green Muffins
Ingredients:
- 1 cup milk
- 2 cups, packed spinach (or 1 cup frozen)
- 1 medium banana
- ¾ cup all purpose flour
- ¾ cup whole wheat flour
- 2 whole eggs
- ½ cup sweetener of choice (sugar, honey, agave)
- ½ tsp. baking soda
- 1 tsp. baking powder
- 1 tsp. cinnamon
- ½ tsp. salt
Directions:
- Gather all ingredients. Preheat the oven to 350° and line a tray with twelve cupcake liners
- Put milk, spinach and banana into a blender or food processor and blend until smooth
- In a separate bowl, whisk together the dry ingredients and eggs
- Add the blended spinach and banana mixture into the bowl with the dry ingredients and eggs. Mix everything until well combined
- Transfer batter using a large ice-cream scoop to fill cupcake liners about ¾ of the way
- Bake for fifteen to twenty minutes at 350° or until the tops are set, edges are golden brown and a toothpick inserted comes out clean. Makes twelve servings
Note: substitute pureed pumpkin or applesauce for a banana.
Lunch
Tuna and White Bean Salad
Ingredients:
- 1 garlic clove, finely chopped (can substitute garlic powder)
- 1 tbsp. lemon juice
- 1 tsp. each salt and pepper
- 2 tbsp. olive oil
- ½ red pepper, chopped (can substitute cucumber or celery)
- ¼ cup red onion, chopped
- 1 can cannellini beans, drained and rinsed (can substitute with any bean of choice)
- 1 can of tuna, drained (can substitute canned salmon)
- 1 tbsp. lemon zest (can omit if you do not have fresh lemon)
- 2 cups greens (any greens- lettuce, spinach, etc)
Directions:
- Mix garlic with lemon juice, and add salt and pepper to taste. Slowly whisk in the olive oil
- Toss the red pepper, onion, tuna and beans together. Add dressing and toss well
- Add basil and lemon zest and enjoy on bed of greens
Dinner
Mediterranean Chicken or Chickpea and Vegetable Roast
Ingredients:
- 1/2 pound any type of potatoes, thinly sliced
- 1 large zucchini, sliced
- 1 red onion, sliced
- 1 yellow pepper, chopped
- 6 firm plum tomatoes, chopped
- 12 black olives, pitted (can omit if you don’t have them)
- 2 skinless, boneless, lean chicken breast (about 4 ounce each) or 2 canned of chickpeas
- 3 tbsp. olive oil
- 1 tbsp. pesto
- ½ tsp. salt and pepper
Directions:
- Preheat the oven to 400°
- Spread potatoes, zucchini, onion, pepper, and tomatoes in a shallow roasting tin and scatter over the olives. Season with salt and pepper
- Score the chicken breasts 3-4 times then lay on top of vegetables
- Mix olive oil and pesto together, then spoon evenly over chicken. Cover tin with foil and cook for 30 minutes
- Remove foil from tin, return to oven to cook for 10 more minutes. Makes 2 servings
Note: substitute any vegetables for roast (carrots, cauliflower, broccoli, whatever is on hand)
