Healthy Recipes

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Turkey and vegetable meatballs with marinara sauce recipe

Glenda ThompsonUpdated on 6th June 20246th June 2024Leave a Comment2 min read

Turkey and vegetable meatballs with marinara sauce recipe

This turkey and vegetable meatballs recipe is light and full of flavor.

The meatballs are made with lean turkey, pecorino Romano cheese, garlic, and onions. They also have fresh basil for a wonderful smell, while pan-frying adds a lovely golden texture.

Try them over pasta, in a sandwich, or with a salad for a tasty, healthy dinner.

Ingredients:

• 1 large egg

• ¼ cup finely chopped fresh basil (plus more for serving)

• Heaping ½ teaspoon salt

• ¼ teaspoon freshly ground black pepper

• ½ teaspoon dried oregano

• 2 cloves garlic, minced

• 2 tablespoons water

• 3 tablespoons minced yellow onion

• 1⅓ pounds 93% lean ground turkey

• ⅔ cup dried Italian style bread crumbs

• ⅓ cup freshly grated pecorino Romano cheese (plus more for serving)

• Your choice of vegetables (e.g., broccoli, kale, carrots), finely chopped

• Olive oil for pan-frying

• Marinara sauce (homemade or good quality jarred)

Instructions:

1. In a medium bowl, combine the egg, basil, salt, pepper, oregano, garlic, and water.

2. Add the onion, turkey, bread crumbs, cheese, and your choice of finely chopped vegetables.

3. Mix with your hands until the mixture is uniform.

4. Form the mixture into balls just slightly larger than golf balls.

5. In a large nonstick skillet, heat the olive oil over medium heat until shimmering.

6. Add the meatballs in a single layer and brown on all sides, about 7 to 8 minutes total.

7. Pour the marinara sauce over the meatballs and bring to a boil.

8. Reduce the heat to low, cover tightly with a lid, and simmer until the meatballs are cooked through, about 15 minutes.

9. Sprinkle with more basil and cheese, if desired, and servehttps://www.onceuponachef.com/recipes/turkey-meatballs-in-marinara-sauce.htmlhttps://savorylotus.com/loaded-veggie-turkey-meatballs/.

Nutritional Information (per serving):

• Calories: 347

• Fat: 18g

• Saturated Fat: 5g

• Carbohydrates: 19g

• Sugar: 7g

• Fiber: 3g

• Protein: 27g

Serving Suggestions:

• Serve the meatballs over spaghetti or polenta for a classic dish.

• Enjoy them beside a roasted vegetable or on top of a salad for a lighter meal.

• Stuff the meatballs into a hoagie roll for a hearty meatball sandwich.

• Pair with zucchini noodles or white basmati rice for a gluten-free option.

• For a quick meal, make a meatball soup by simmering the meatballs in bone broth with your favorite veggies.

Healthy Recipes Healthy Recipes for Diabetics

Cauliflower Rice Stir-fry with Vegetables and Tofu Recipe

Glenda ThompsonUpdated on 5th June 20245th June 2024Leave a Comment2 min read

Enjoy a stir-fry that’s both tasty and full of plant-based protein. This Cauliflower Rice Stir-fry with Vegetables and Tofu recipe is perfect for a quick dinner or a low-carb meal that’s healthy and satisfying.

What is Cauliflower Rice?

Cauliflower rice is a known low-carb substitute for rice. It provides a grain-free option that’s friendly for keto diets. You can make it by pulsing cauliflower florets in a food processor. which turns them into tiny granules that look like rice.

A Low-Carb Alternative to White Rice

Cauliflower rice has way fewer carbs and calories than white rice. This makes it a great pick for those eating low-carb or keto meals. You can use it in various recipes to still enjoy the taste and texture of rice. But you won’t get the high carb intake.

Nutritional Benefits of Cauliflower Rice

Cauliflower rice isn’t just low in carbs, it’s also full of nutrients. It’s a good source of fiber, vitamins, and minerals. Plus, it has vitamin C, vitamin K, folate, and potassium. It’s packed with antioxidants too, which can protect your health and prevent diseases.

Cauliflower Rice Stir-fry with Vegetables and Tofu Recipe

Total Time: 30 minutes
Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Cuisine: Asian

Ingredients:

• 1 medium head of cauliflower, riced

• 14 oz firm tofu, pressed and cut into cubes

• 2 tbsp olive oil, divided

• 1 red bell pepper, thinly sliced

• 1 yellow bell pepper, thinly sliced

• 1 medium zucchini, diced

• 1 medium carrot, julienned

Instructions:

1. Prepare the Cauliflower Rice: Grate the cauliflower using a box grater or food processor until it resembles rice grains.

2. Cook the Tofu: Heat 1 tablespoon of olive oil in a pan over medium heat. Add the tofu cubes and cook until all sides are golden brown. Set aside.

3. Stir-fry the Vegetables: In the same pan, add the remaining olive oil. Sauté the bell peppers, zucchini, and carrot until they’re tender-crisp.

4. Combine: Add the cauliflower rice to the pan with the vegetables. Stir-fry for a few minutes until the cauliflower is heated through.

5. Add Tofu: Return the tofu to the pan and mix with the vegetables and cauliflower rice. Cook for another 2-3 minutes.

6. Season: Season with your favorite herbs, spices, or a stir-fry sauce to taste.

p class=”ed-focus” data-fo=”3″>7. Serve hot

Healthy Recipes Healthy Recipes for Diabetics

Quinoa and vegetable stuffed bell peppers recipe

Glenda ThompsonUpdated on 5th June 20245th June 2024Leave a Comment3 min read

Looking for a tasty recipe that’s super healthy, full of protein, and boosts your energy while curbing appetite?

Then try this quinoa and vegetable stuffed bell pepper recipe!

Bell peppers are great for holding a variety of delicious fillings. Which in this case is a mix of quinoa, beans, and cheese.

Packed with Protein from Quinoa and Beans

These vegan stuffed peppers bring plenty of nutrition to the table.

Quinoa offers a variety of essential amino acids,while the beans also add a great dose of bean protein. As a result, this dish is ideal for those seeking high protein vegetarian recipes.

And don’t forget the tomatoes, onions, garlic, and corn in this recipe. They add even more vitamins and minerals, making this recipe a great source of nutrients for anyone looking to maintain a healthy diet.

Quinoa and vegetable stuffed bell peppers recipe

Ingredients

6 bell peppers (any color)
1 cup uncooked quinoa
2 cups vegetable broth
2 tablespoons olive oil
1 onion, diced
3 cloves garlic, minced
1 (14.5 oz) can diced tomatoes
1 (15 oz) can black beans, rinsed and drained
1 cup frozen corn
1 teaspoon cumin
1 teaspoon paprika
Salt and black pepper to taste
1 cup shredded Monterey Jack cheese

Step-by-Step Instructions

Cook the quinoa following the package instructions but use vegetable broth.
Preheat your oven to 375°F (190°C).
Halve the bell peppers, remove seeds and membrane.
Sauté the onion and garlic in olive oil until soft in a big skillet.
Then, stir in diced tomatoes, black beans, corn, and quinoa. Add cumin, paprika, salt, and pepper.
Spoon your mix into the prepared bell pepper halves.
Add shredded cheese to the top.
Put the stuffed peppers in a baking dish and bake for 25-30 minutes. They should be soft and the cheese melted when done.

Cooking Tips and Variations

Use a mix of colored bell peppers for a beautiful dish.
If you’re out of quinoa, you can use cauliflower rice or other grains.
Feel free to mix in different beans, cheese, or vegetables like mushrooms or spinach.
If you want a vegan meal, skip the cheese or go for a vegan cheese.

Make-Ahead and Storage Options

This quinoa stuffed bell peppers recipe provides big benefits for busy folks. For those into meal prep, you can keep it in the fridge for up to five days.

Another great option is to freeze the peppers after baking them. They can stay frozen for up to three months. This way, you always have a healthy meal you can heat up.

p class=”ed-focus” data-fo=”156″>Got some leftovers? No worries. You can keep them fresh in the fridge for three to four days. Which is another reasonw why this recipe is super flexible, and super practical.

Healthy Recipes Healthy Recipes for Diabetics

Zucchini noodles with avocado pesto and cherry tomatoes recipe

Glenda ThompsonUpdated on 3rd June 20243rd June 2024Leave a Comment2 min read

Looking for a fresh, tasty, and healthy dish? Try zucchini noodles with avocado pesto and cherry tomatoes. This meal is not only yummy but also low-carb and vegetarian-friendly. This makes it a great choice for those wanting to cut down on carbs or add more veggies to their meals.

Zucchini noodles are a great low-carb, gluten-free substitute for pasta. Tossed with creamy avocado pesto, they create a delicious dish. Adding roasted cherry tomatoes brings a sweet flavor, so you can enjoy a delicious low-carb meal that helps balance your blood sugar and lose weight.

Quick and Easy 20-Minute Meal

This recipe is both quick and simple. It takes only 15-20 minutes.

Ingredients:

• 2 large zucchinis, spiralized into noodles

• 1 ripe avocado

• 1 cup fresh basil leaves

• 2 cloves garlic, peeled

• 2 tablespoons lemon juice

• 1/4 cup olive oil, plus more for sautéing

• 1/4 cup pine nuts (or substitute with walnuts)

• Salt and pepper, to taste

• 1 cup cherry tomatoes, halved

• Optional: Grated Parmesan cheese or nutritional yeast for topping

Instructions:

1. Make the Avocado Pesto:

• In a food processor, combine the avocado, basil leaves, garlic, lemon juice, and pine nuts.

• Process until smooth, gradually adding the olive oil until you reach a creamy consistency.

• Season with salt and pepper to taste.

Prepare the Zucchini Noodles:

• Heat a large pan over medium heat with a drizzle of olive oil.

• Add the spiralized zucchini noodles and sauté for 2-3 minutes until they are tender but still al dente.

• Be careful not to overcook them as they can become mushy.

Combine and Serve:

• Toss the warm zucchini noodles with the avocado pesto until they are well coated.

• Gently fold in the cherry tomatoes.

• Serve immediately, topped with grated Parmesan cheese or nutritional yeast if desired.

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Healthy Recipes Healthy Recipes for Diabetics

5 Quick and Healthy Sugar Free Breakfasts to Kickstart Your Day

Glenda ThompsonUpdated on 2nd June 20242nd June 2024Leave a Comment2 min read

Mornings can be hectic.

But being in a hurry doesn’t mean you should skip a nutritious and energizing breakfast. And by avoiding sugary breakfast options, you won’t feel so tired later.

Here are five tasty yet nutrient-dense sugar free breakfast ideas. They are simple to make and offer a great start to your day.

1. Avocado and Egg Wrap

Enjoy an avocado wrap with eggs for a mix of creaminess and protein.

Just mash an avocado on a whole grain wrap.

Add hard-boiled egg slices, fresh spinach, and some hot sauce.

Roll it up for a meal rich in healthy fats and protein, perfect to start your day.

2. Smoothie Bowl

Smoothie bowls make a beautiful and nutritious breakfast.

Blend frozen berries, banana, and almond milk for a creamy mix.

Pour it in a bowl and top with almonds, chia seeds, and coconut flakes.

It’s a colorful, delicious bowl that will fill you up and keep you energized all morning.

3. Veggie Omelette

An omelette with veggies is a great sugar-free breakfast option.

Sautee your choice of veggies like peppers, mushrooms, and spinach.

Add beaten eggs and cook until firm.

Top it with fresh herbs and a spoonful of Greek yogurt for taste.

This meal is packed with protein and will keep your engine running until lunch.

4. Chia Pudding

Chia seeds pack a nutritional punch. They have lots of fiber, protein, and omega-3s.

Make a sweet-free chia pudding by mixing chia seeds with unsweetened almond milk and vanilla.

Let it sit overnight and wake up to a creamy treat.

Then top it with berries and nuts for a powerpack of nutrition.

5. Greek Yogurt Parfait

Greek yogurt is great for a zero-sugar breakfast. It’s high in protein and low in sugar.

Add fresh berries and granola in layers, then for more sweetness and healthy fats, you can include honey or nut butter.

Start your day with Greek yogurt parfair and you’ll feel ready to take on the day, without stepping on the bloodsugar rollercoaster.

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Healthy Recipes Healthy Recipes for Diabetics

Grilled portobello mushroom caps with pesto recipe

Glenda ThompsonUpdated on 1st June 20241st June 2024Leave a Comment2 min read

Looking for a tasty vegetarian dish to grill? Try these grilled portobello mushrooms with pesto. They taste great and are perfect for people who don’t eat meat. You’ll love the rich, flavorful experience, especially if you enjoy pesto.

It only takes 40 minutes from start to finish, with 25 minutes of prep and 15 minutes to cook. This makes it perfect for quick, delicious meals.

Ingredients list

To make these delicious grilled portobello mushroom caps with pesto, gather these items:

6 portobello mushrooms
1 tablespoon olive oil
1 small shallot (minced)
1 garlic clove (minced)
A splash of Chardonnay wine
3 tablespoons pesto
2 tablespoons pine nuts
1/2 cup shredded Italian 3-cheese blend

Cooking instructions

To start, cut off the stems from the portobello mushrooms and chop them.
Then, cook the chopped stems with minced shallot and garlic in olive oil.
Stir them until they’re soft and smell great.
Add a splash of Chardonnay wine and let it cook off. Then, let everything cool down.
After that, coat the mushroom caps with olive oil.
Mix basil pesto, pine nuts, and the cooled stem mixture in a bowl.
Fill the mushroom caps with this mixture. Top them with shredded Italian 3-cheese blend.
Now, heat up your grill to medium.
Put the stuffed mushrooms on the grates. Cook for about 10 minutes.
They’re ready when the edges have turned black and the cheese is melted.
Enjoy them hot, right off the grill.

Healthy Recipes Healthy Recipes for Diabetics

Lentil and Vegetable Soup with Turmeric Recipe: A Nutritious and Flavorful Delight

Glenda ThompsonUpdated on 2nd June 20241st June 2024Leave a Comment4 min read

This recipe is for a tasty lentil soup enriched with the golden spice, turmeric. Lentils are a good source of protein and bring many health perks. Meanwhile, turmeric fights inflammation and boosts the dish’s taste. Together, the mix of lentils, fresh vegetables, and turmeric creates a heartwarming, flavorful, and healthy bowl of soup that feeds more than just the stomach.

Lentil and vegetable soup with turmeric recipe

Ingredients

1 cup brown or French lentils (rinsed)

1 large onion (chopped)

2 garlic cloves (minced)

2 carrots (chopped)

2 celery stalks (chopped)

1 large potato (cubed)

1 tsp ground cumin

1 tsp ground coriander

1 tsp turmeric powder

4 cups vegetable broth

1 can diced tomatoes

1 tbsp tomato paste

2 cups kale or spinach (chopped)

Fresh lemon juice (from 1 lemon)

Fresh herbs like dill or parsley (optional, for garnish)

Salt and pepper to taste

Instructions

In a large pot, sauté the onion, garlic, carrots, and celery with a splash of water or oil until they soften.
Add the potato cubes and the spices (cumin, coriander, and turmeric), stirring constantly for a few minutes.
Pour in the vegetable broth, add the tomato paste and diced tomatoes, and mix well.
Add the rinsed lentils, give the soup a good stir, then bring everything to a boil.
Reduce the heat to low, cover the pot, and let the soup simmer for about 30 to 40 minutes, or until the lentils are soft.
A few minutes before serving, taste and adjust the seasoning with salt and pepper.
Stir in the kale or spinach and let them wilt slightly in the hot soup.
Serve the soup with a generous squeeze of fresh lemon juice and garnish with fresh herbs if desired.
Enjoy your hearty and healthy Lentil and Vegetable Soup with Turmeric!

The Power of Lentils

Lentils are not just any legumes; they are a nutrition powerhouse. They come in many colors, each adding its own taste. Brown, green, and red lentils are some of the lentil varieties. Each kind is unique, offering a world of flavors for your meals.

Lentil Varieties

There are various types of lentils to try. For example, brown ones taste earthy, while green ones have a peppery kick. Red lentils turn creamy when cooked. Their variety in taste and texture lets you get creative in the kitchen.

Protein-Packed Superfood

Lentils stand out as a superfood because of their rich lentil nutritional profile. They are a terrific plant-based protein source, with about 18 grams in a cooked cup. Apart from protein, they offer fiber, iron, folate, and various vitamins and minerals. Adding lentils to your diet supports a healthy heart, good digestion, and general well-being.

Turmeric: The Golden Spice

Turmeric is a brightly colored spice known for its strong anti-inflammatory properties. It contains curcumin, a key compound that fights inflammation. Too much inflammation can cause various health issues. Adding turmeric to your meals, like in lentil and vegetable soup, might lessen inflammation and boost your health.

Anti-Inflammatory Properties

Curcumin in turmeric is what makes it great at lowering inflammation. It works on many paths of inflammation in the body. By mixing some turmeric into your lentil and vegetable soup, you can help your body feel better.

Flavor Enhancer

Besides being good for you, turmeric also tastes unique. It gives a dish an earthy, bitter, and sweet flavor. The spice’s bright golden hue also makes meals look more appealing. This is why it’s often used in soups, stews, and even rice dishes. In lentil and vegetable soup, turmeric brings a pleasant, fragrant taste that goes well with the other flavors.

Customizing Your Soup

This lentil and vegetable soup with turmeric recipe is easy to make your own. Change the lentil type, swap veggies, and add spices. Try green or red lentils, use potatoes or spinach, or mix turmeric with cumin or coriander. You can adjust it to fit your taste perfectly.

Make it more unique by changing the veggies. Use parsnips instead of carrots or add kale or chard. You can also adjust the turmeric amount or add other spices like ginger or cayenne. There are so many ways to tweak this soup to your preferences.

What’s great is you can make this soup exactly how you like it. Experiment with different flavors and ingredients. You might like a thick soup or a thinner one. Enjoy making this soup your own by trying new things. Have fun and make a soup that reflects your taste.

Healthy Recipes Healthy Recipes for Diabetics

Roasted sweet potato and kale salad with tahini dressing

Glenda ThompsonUpdated on 1st June 20241st June 2024Leave a Comment3 min read

Kale and sweet potatoes are the stars in this salad. They’re excellent for gut health and keeping blood sugar in check. Kale is full of iron and antioxidants, helping your digestive and immune systems. It’s also packed with fiber, making it great for your gut.

While sweet offer complex carbs, keeping your blood sugar steady. This makes them perfect for those watching their blood sugar. Plus, they’re loaded with vitamins A and C, adding more health benefits.

Chickpeas, which are filled with plant protein and good fats, are also included. They help keep your energy up and your blood sugar stable.

Here’s a summary of the kale and sweet potato salad’s health highlights with tahini dressing:

Nutritional Component	Health Benefit
Kale (high iron content)	Boosts digestive health and provides antioxidants.
Sweet Potatoes	Complex carbs for stable blood sugar levels.
Chickpeas	Source of plant protein and healthy fats for energy release.
Tahini dressing	Provides healthy fats, calcium, magnesium, and iron.
Miso	Great for gut health without raising blood pressure.

Ingredients Needed for Roasted Sweet Potato and Kale Salad with Tahini Dressing

This recipe makes enough for 3 to 4 servings.

To make a tasty roasted sweet potato and kale salad, here’s what you need:

Ingredient	Quantity
Sweet Potatoes	2 medium-sized, peeled and diced
Chickpeas	1 can, drained
Kale	1 bunch, chopped
Red Onion	1, for homemade pickles
Pistachios	1/2 cup, chopped
Balsamic Vinegar	3 tablespoons
Tahini	3 tablespoons
Water	2 to 3 tablespoons
Lemon Juice	Juice of one lemon
Za’atar	1 teaspoon

Step-by-Step Preparation of Roasted Sweet Potato and Kale Salad

Slice a small red onion thinly and put it in a jar.
Mix 1/4 cup white vinegar, 1/4 cup water, 1 tablespoon sugar, and 1/2 teaspoon salt in a pot and bring to a boil.
Pour this over the onions, let it cool, and then put it in the fridge.
Set your oven to 425°F.
Slice 1.5 pounds of sweet potatoes thinly with a mandolin or knife. Place them on a baking sheet. Also, add drained chickpeas on the sheet.
Drizzle with olive oil, sprinkle with salt and pepper.
Roast for 30 minutes until they are soft.
For the dressing, mix 1/2 cup water, 1/4 cup tahini, 2 tablespoons lime juice, 1-2 teaspoons maple syrup, and 1 chipotle in adobo sauce in a bowl.
Add more water if needed until it’s the thickness you like. You can make this dressing a few days ahead and keep it in the fridge.
Take a big bowl and add kale.
Massage the kale for about 20 to 30 seconds to soften it. Then, mix in the sweet potatoes, chickpeas, diced avocado, fresh cilantro, and roasted pepitas.
Add the pickled onions.
Drizzle with the Chipotle Tahini Dressing.