Home LifestyleHealthy recipes 7 Healthy Foods And Best Recipes With Them

7 Healthy Foods And Best Recipes With Them

by Madhushree Ghosh
food
  • What are the needs of eating healthy foods
  • What are the best 7 foods to eat for a healthy life
  • Nutrient values of these foods
  • Top recipes using these foods as their basic ingredients
  • Healthy Spinach Scrambled Eggs
  • Parmesan Herb Carrot Fries
  • Tasty Baked Salmon with Lemon and Garlic
  • Oatmeal Bowl with Banana and Berries
  • Olive Oil Roasted Veggies with Garlic
  • Easy Baked Avocado with Colorful Veggies
  • Chilled Yogurt Parfait with Frozen Fruits

Also Read:- An Ideal Diet Grocery List To Know What To Buy For Dieting!

Including healthy foods in your regular diet is the best initiative to take for a problem-free vigorous life. It is not tough to find some healthy foods as there are plenty of such substances we can find in the market easily. What tough here is finding an item that is tasty and healthy in one receptacle!

That’s why sometimes; we get fewer health benefits from our foods due to skipping the health part and going with the taste value. However, modern-age nutritionists insist picking the healthiest foods first and prepare your dish with them to keep both values in check. So, here we go with a high nutrient-dense food list along with the tastiest recipes you can easily make with them, let’s take a quick look below-

What are the Needs of Eating Healthy Foods?

Before going for the list directly hold for a second and find out why eating healthy is so essential for a vigorous life. There are some clear and apparent advantages we can get by adding health food in our daily diet, like-

  • Stay stronger
  • Can combat dieting related weaknesses
  • Fight normal chronic diseases
  • Keep the possibilities of type 2 diabetes at bay
  • Help you in maintaining a healthy weight
  • Fight the probability of obesity
  • Battle the signs of high BP
  • And sometimes combat the possibilities of some lethal illnesses like cancer or brain tumors etc. 

What are the Best 7 Foods to Eat for a Healthy Life?

The list of healthy foods is long with some countless items, but when we intend to prepare a proper list with limited items, we must focus on their specific categories. Here we refer to the best 7 healthy foods in this regard from different categories that have equal nutrition values in our overall health. Let’s check them out along with their particular categories to find out the best timing of including them in your regular diet-

  1. Egg-from the category of whole food
  2. Carrot-from the category of vegetables
  3. Salmon- from the category of lean meat
  4. Oats- from the category of whole grains
  5. Olive oil- from the category of healthy oil
  6. Avocado- from the category of fruits
  7. Yogurt- from the category of dairy products

Nutrient Values of These Foods:

Before checking the recipes, let’s learn what type of nutrient value each of these items pauses in them. This will make you more interested in including these foods to your regular diet early.

Also Read:- 10 Best Fat Burning Foods And How To Include Them In Your Diet!

Eggs:

Best Recipes

Eggs are rich in multiple vitamins like vitamin D, B6, B12, etc. along with other beneficial components like selenium, copper, zinc, iron, etc. Apart from them, the yolk part of eggs contains some truly fat-soluble vitamins like vitamins A, D, K, E, etc. These qualities make eggs an awesome item in the list of healthy foods. Also being a whole-food, the egg can minimize your appetite and makes you feel full for longer. Hence, including an egg in your regular diet can help you in fulfilling nutrient requirements and at the same time save you from overeating efficiently.

Carrot:

Carrot is a highly nutritious vegetable that is a mixture of several health beneficial vitamins and minerals in one single component. This pretty-looking vegetable not only adds colors to your meal plate but also quenches your nutrient requirements proficiently. Carrots are rich in beta carotene, vitamin K1, fiber, potassium, and several beneficial antioxidants. Besides, they act weight-loss friendly and lend a hand in improving our eyesight as well. Carrots also keep the cholesterol level low naturally and thus consider one of the best vegetables of all time to include in your daily diet.

Salmon:

Salmon is fish that holds taste and health both to the utmost in its long body. This lean protein component is a good source of omega-3 fatty acid, selenium, potassium, astaxanthin antioxidant, etc. nutrients. From keeping you fit to controlling your weight and saving your heart diseases to maintaining your overall health, salmon plays a great role in your overall physical condition. Despite being a fatty fish, salmon act unhealthily in your body and always work for the improvements of your body functioning expertly.

Oats:

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Oats or oatmeal is a whole grain product that is packed with ample of health beneficial nutrients. From vitamins to minerals, this healthy grain food can consider one of the best fiber-rich items of all time. Oats are rich in vitamin B1, B5, B6, magnesium, manganese, phosphorus, copper, iron, zinc, folate, etc. nutrients in high amount. Apart from these, it contains several powerful antioxidants which help in reducing high BP and heart diseases efficiently. Besides, oats help in diminishing LDL cholesterol levels and keep the possibilities of obesity at bay by controlling our hunger noticeably. 

Olive oil:

It is the healthiest oil around with a wide range of health benefits we can have from single oil. The richness of monosaturated fatty acid found in olive oil helps in providing plenty of good effects on our overall health. This oil is rich in vitamin K, E, calcium, potassium, etc. nutrients which fulfill the nutrient requirements adequately. Being a low-calorie component, olive oil helps you to maintain a moderate weight expertly. The good nutrients of this oil help you in improving cardiovascular health and fight the problem of body inflammation efficiently.

Avocado:

Avocado is one more food with good fat-source along with the abundance of multiple vitamins and minerals. We can grab vitamin C, B6, E, K, B5, potassium, folate, etc. nutrient from this single fruit. Apart from being a healthy fat source, avocado is low-carb and weight-loss friendly fruit that fulfills the nutrient requirements adequately during the days of dieting. Being a good source of heart-healthy monosaturated fatty acid, one avocado a day can fight several chronic diseases singlehandedly like a pro.  

Yogurt:

Best Recipes

Yogurt is one of the best dairy products to include in our regular diet. It is a natural probiotic component that fights several guts-related issues efficiently. It is a great source of calcium and protein and thus an expert in fortifying the health of our bones and teeth brilliantly. It is clinically proven that a regular dish of yogurt can aid us in digestion and strengthen gut-friendly bacteria in our stomach. A bowl of yogurt can also reduce the possibilities of osteoporosis and irritable bowel syndrome-like a medicated substitute.

Top Recipes Using These Foods as their Basic Ingredients:

1. Healthy Spinach Scrambled Eggs:

The goodness of egg reaches its utmost level when merging with the healthiest ingredient like spinach. This is one of the most nutritious recipes one can make with eggs especially for their breakfast menu.

Ingredients:

  • 3-4 poultry eggs
  • 2 tbsp skim milk
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • 1/3 cup spinach leaves, finely chopped
  • Cooking spray
  • A skillet
  • A frying spatula
  • A bowl
  • And a fork

How to Prepare:

  • Heat a skillet first in your gas oven and coat it properly with some cooking spray
  • Break the eggs in a bowl and whisk them finely with the help of a fork until the yolk part is merged with the white part entirely
  • Now, add the skim milk into it along with half of the ground black pepper and salt
  • Whisk them finely and pour it into the hot skillet directly to start scrambling them
  • Add the finely chopped and washed spinach into that skillet too and mix them well with the spatula
  • Sprinkle the remaining spices, cover the skillet with a lid and let them cook over medium heat for 4-5 minutes
  • After removing the lid, make sure eggs and spinach wits are no longer runny before turning the heat off
  • Finally, pour the preparation into a serving platter and serve immediately in warm conditions.

Also Read:- How to keep Your body in shape?

2. Parmesan Herb Carrot Fries:

Parmesan is a tasty yet low-fat cheese and thus could make a wonderful companion for healthy homemade recipes. In this recipe, the carrot fulfills your nutrient requirements and herb along with cheese act as a worthy companion in this preparation.

Ingredients:

  • 3 large carrots
  • 1½ tbsp olive oil
  • 1 teaspoon dried thyme
  • 2 garlic cloves, minced
  • 2 tbsp parmesan, grated
  • 1 teaspoon of salt
  • 1teaspoon of ground black pepper
  • A baking tray lining with parchment paper
  • And an oiling brush

How to Prepare:

  • First of all, peel carrots, wash them thoroughly, quartered and then, cut into equal size in the shape of quarter-inch thick strips
  • Preheat your oven in 425 degrees F and prepare a baking tray in this gap by lining parchment paper on it
  • Arrange the carrot strips over the tray in a single line and brush some olive oil over each piece properly
  • Sprinkle some spices and coat them with some of the minced garlic cloves perfectly
  • Flip the sides of carrot strips and repeat the process on the other side accordingly
  • Now, bake them in your preheated oven for 10-12 minutes or until they turn into a golden crisp form
  • Then, take the tray out of your oven, sprinkle the grated parmesan cheese over the top and serve immediately.

3. Tasty Baked Salmon with Lemon and Garlic:

Salmon is a super healthy fish that is loaded with ample of health-beneficial nutrients. This single component can make an extremely tasty dish when merged with some detecting tangs like lemon and garlic.

Ingredients:

  • 1/3 cup olive oil
  • ¼ cup lemon juice
  • 5 large garlic cloves, crushed
  • 1 tbsp brown sugar
  • 1 kg salmon, cut into a thick piece
  • 1 tsp sea salt
  • 1 pinch of ground black pepper
  • 3-4 lemon slices
  • 2 tbsp freshly chopped parsley
  • 1 tsp dried dill
  • A baking tray lining with baking sheet
  • A pan
  • A spoon
  • Foiling paper
  • And an oiling brush

How to Prepare:

  • Preheat your microwave oven at 375 degrees F and prepare a baking tray lining with baking sheet
  • In a pan add olive oil and heat it in low-medium heat for 3-4 minutes along with crushed garlic cloves
  • Wait until some nice fragrance come out from that oil then turn the heat off immediately
  • Add lemon juice along with brown sugar and give them a good mix with the help of a spoon
  • Now, arrange the salmon pieces onto the prepared baking tray and season with salt-pepper mixture over the top
  • Pour the oil mixture and coat them well with the help of an oiling brush from each side of every single salmon piece
  • Cover the tray with a foil paper and bake them for 12-15 minutes in your preheated oven
  • Then, take the tray out, remove the foil paper and set the pan into your microwave oven for one last time
  • This time grill them for 2-3 minutes on medium heat to get a golden crisp layer on the top
  • After that duration, take the tray out and serve the dish with some additional seasoning over the top of each salmon piece.

4. Oatmeal Bowl with Banana and Berries:

Oats or oatmeal is one of the most nutritious wholegrain foods that are rich in fiber and nutritional content but extremely low in calorie content. Let’s learn how to make a super healthy dish using it as the basic ingredient in the most effortless manner.

Ingredients:

  • ½ cup rolled oats
  • 1 teaspoon chia seeds
  • ½ cup unsweetened coconut milk
  • ¼ teaspoon vanilla extract
  • 1 large banana, peeled and chopped
  • ½ cup frozen blueberries
  • 1 tbsp maple syrup
  • A mason jar
  • A mixing bowl
  • And a spoon

How to Prepare:

  • Place oats in a mason jar and pour the coconut milk into it to soak the oats entirely into the milk
  • Then add banana chunks along with blueberries into that jar and fill the jar entirely
  • Set the lid and place it in your refrigerator for overnight soaking to let the rolled oats lumping properly
  • On the next day morning, pour the overnight soaked oats into a mixing bowl, and add some extra coconut milk
  • Then sprinkle the maple syrup over the top and serve with a spoon immediately.

5. Olive Oil Roasted Veggies with Garlic:

Olive is the best cooking oil to use in preparing any healthy dish which is loaded with taste and health both in one receptacle. Here we come up with the easy yet healthiest recipe using olive oil as the main ingredient along with other health-beneficial components.

Ingredients:

  • 1 cup baby red potatoes, halved
  • 2 carrots, peeled and cut into thick strips
  • 3 tbsp olive oil
  • 1 tbsp minced fresh thyme
  • 1 tbsp minced rosemary
  • Salt, 1 tsp
  • 1 tsp freshly ground black pepper
  • 12 oz green beans, trimmed and halved
  • 4 garlic cloves, minced
  • A baking tray lining with baking sheet
  • A mixing bowl
  • And a spoon

How to Prepare:

  • Preheat your oven at 400 degrees F and prepare a baking tray in this gap lining with a baking sheet onto it
  • Finely wash all vegetables and take them in a mixing bowl after drying them well
  • Add entire spices along with olive oil and give them a fine mix with the help of a spoon
  • Now, line the vegetable pieces in a single layer on the prepared baking tray and bake them for 20 minutes in the same heat
  • After that certain duration, take the tray out, check the tenderness of vegetables and serve them with some extra seasoning mix over the top.

6. Easy Baked Avocado with Colorful Veggies:

Avocado is a wholesome fruit that is rich in healthy fats and some health beneficial nutrients. The pulpy texture of this fruit reaches the ultimate level of taste when merges with some other tasty companions like this recipe we are referring below-

Ingredients:

  • 1 avocado, deseeded and halved
  • ¼ cup finely chopped onion
  • ¼ cup chopped tomatoes
  • 1 jalapeno, chopped
  • 1 tsp minced cilantro
  • 1 tbsp freshly squeezed lemon juice
  • 1 pinch of salt
  • 1 pinch of ground black pepper
  • ¼ cup pepper jack cheese, shredded
  • A bowl
  • A foil paper
  • And a baking tray with lining with baking sheet

How to Prepare:

  • In a bowl mix all the chopped vegetables along with spices and set the bowl aside
  • Now, preheat your oven at 325 degrees F and prepare a baking  tray with baking sheet in this gap
  • Then, place the avocado onto the prepared baking tray and press the inside pulp a little with the help of a spoon firmly
  • Once you make enough space inside each avocado piece, fill them up with the vegetable mixture entirely
  • Sprinkle some shredded cheese over the top and cover the tray with a single piece of foil over the tray
  • Bake them in your preheated oven for 8-12 minutes, take the tray out and remove the foil layer carefully
  • Now, serve the baked avocado in hot condition with some additional spices and any preferable spicy sauce with it.

7. Chilled Yogurt Parfait with Frozen Fruits:

Yogurt is a natural probiotic that acts gut-friendly and thus always makes a wonderful choice for your regular diet chart. A parfait dish is the best item to serve using yogurt as the basic ingredient, especially while coming with such tasty fruity form like this recipe-

Ingredients:

  • 3 cups of Greek yogurt
  • ¼ cup of frozen blueberries
  • ¼ of a banana, cut into chunks
  • ¼ cups of cherries
  • ¼ cup of frozen blackberries
  • ¼ cup of frozen raspberries
  • 2 strawberries, finely chopped
  • 1 cup of granola
  • 1 tbsp maple syrup
  • A mixing bowl
  • Some glass parfait holders
  • And spoons

How to Prepare:

  • Take all the fruits chunks and frozen fruits into a mixing bowl and pour yogurt into it
  • Add maple syrup into that bowl and give them a fine mix by whisking them repeatedly with a spoon
  • Use chilled yogurt for the best taste to prepare a frozen-fruit parfait dish
  • Now, take the parfait glasses, layer 2 tbsp of this yogurt mixture and 1 tbsp of granola step by step until you reach the top surface of each glass
  • Finally, decorate them with some remaining frozen fruits and serve immediately with a spoon.

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