6 Healthy Meal Ideas

#1. Tropical Energy Smoothie

Is a delicious way to combine fruit with protein to energize you any time of day. One serving provides you with a rich source of health-promoting nutrients such as vitamin C, folate, manganese, and iodine. Enjoy!

Prep and Cook Time: 5 minutes


* 2 TBS tahini
* 1 medium ripe banana
* 1 cup low-fat plain yogurt
* 1-1/2 cups pineapple juice
* 1 medium papaya

Scoop out flesh from papaya with spoon. Add to blender with rest of ingredients. Blend until smooth.

Serves 2

What is tahini?
Tahini is a paste made from ground sesame seeds. It is also called sesame paste or sesame butter. It is like peanut butter but made from sesame seeds.

#2. All Bean Chili

1 onion, chopped
1 green bell pepper, diced
2 cloves garlic
1 tablespoon olive oil
1/2 teaspoon ground cumin
1 tablespoon chili powder
1/2 teaspoon dried oregano
2 cups canned into or kidney beans,
rinsed and drained
1/2 cup water
1/4 teaspoon salt
Fresh Coriander, chopped

In a nonstick skillet, sauté onion, green pepper and garlic in olive oil over medium heat until soft, about 5 minutes. Add cumin, chili powder and oregano; cook 1 minute. Add beans, water and salt, and cook another 15 minutes.
Serve garnished with coriander.

Serves 4

What is cumin?
Cumin is the dried seed harvested from the herb Cuminum Cyminum, a member of the parsley family. Also known as comino, this spice has a distinctive aromatic odor and a slightly bitter, but warm taste. It plays a major role in Mexican, Thai, Vietnamese and Indian cuisines, and it’s also a popular seasoning in the fiery chili recipes of the southwestern U.S.

#3. Granola with Fresh Fruit

Is a favorite healthy breakfast for many. Adding the fruit and sliced almonds makes this a special treat with extra nutrition that will sustain you for hours, and it can be done in just 5 minutes.

Prep and Cook Time: 5 minutes


* 3 cups prepared granola
* 1 cup fresh blueberries
* 1 cup fresh raspberries
* 2 sliced bananas
* 2 TBS sliced almonds
* 2 cups low-fat milk or dairy-free milk alternative


1. Divide granola into 4 bowls. Top with fruit and milk. Serves 4

#4. Morning Power Smoothie

This smoothie recipe is a wonderful combination of flavors giving you a way to enjoy the nutritional benefits of strawberries. The added tahini and yogurt will help to sustain you for a healthy fruit pick me up.

Prep and Cook Time: 5 minutes


* 4 large strawberries
* ¼ cup low fat plain yogurt
* 1 cup fresh orange juice
* 1 TBS tahini
* 1 medium size banana
* ½ tsp vanilla
* 1 TBS honey


1. Remove stems from strawberries and wash.
2. Blend all ingredients in blender until smooth. Serves 2

#5. Romaine & Avocado Salad

This salad is a good healthy start for any meal. It is a quick-and-easy way to add flavor and nutrition to your meal all year round. And romaine lettuce is one of the few food sources for chromium with one serving providing 12% of your daily value for this hard-to-find mineral. Enjoy!

Prep and Cook Time: 10 minutes


* 1 large head romaine lettuce, outside leaves discarded
* 1 large tomato, chopped
* 1 small red bell pepper, cut into 1 inch long pieces
* 1/2 small avocado, cut into chunks
* 2 TBS coarsely chopped walnuts (optional)
* Dressing
* 2 TBS lemon juice
* 2 tsp balsamic vinegar
* Extra virgin olive oil to taste
* Salt and cracked black pepper to taste


1. Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard as they are bitter.
2. Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don’t have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
3. Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired. Serves 4

#6. 15-Minute Healthy Sautéed Chicken & Bok Choy

Healthy Sauté is one of my Healthiest Way of Cooking methods because it avoids the necessity to use heated oils that can be damaging to your health. Low in calories, this easy-to-prepare meal provides you with a rich concentration of many health-promoting nutrients including vitamins B, C, and K as well as protein and much more.

Prep and Cook Time: 15 minutes


* 2 TBS low-sodium chicken or vegetable broth
* 1 cup chopped scallions
* 2 TBS fresh minced ginger
* 2 skinless, boneless chicken breasts, cut into bite-sized pieces
* 1½ cups sliced fresh shiitake mushrooms
* 4 cups chopped bok choy
* 2 TBS soy sauce
* 1 TBS rice vinegar
* salt and white pepper to taste
* pinch of red pepper flakes


1. Heat broth in a stainless steel skillet.
2. When broth begins to steam, add scallions and Healthy Salute for 2 minutes.
3. Add ginger and continue to sauté for another minute.
4. Add chicken and continue to sauté.
5. After 2-3 minutes, add shiitake mushrooms and bok choy. Continue to sauté for another 3-4 minutes, and then add soy sauce, rice vinegar, salt, and pepper. Serves 4

Scallion is also called “spring onion”, “green onion”. A scallion is an immature onion with a white base (not yet a bulb) and long green leaves. Both parts of the scallion are edible. Available in Asian market.

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