Things you’ll learn in this blog |
What are the biggest challenges to eating healthy?
Hunger, cravings and time!
Time is something we are all short on - especially if you’ve got a job, and a family with different dietary needs pulling you in multiple directions.
Having some healthy, filling and delicious recipes that you can whip up quickly can save your diet. Read on for some of our favorite 30-minute healthy meals.
Why is it important to know healthy recipes?
Eating a healthy diet makes hitting your weight loss goals infinitely more achievable. Nutritious healthy meals keep you feeling full, give you more energy, help you sleep better, support hormone regulation and keep cravings at bay.
Cooking healthy meals also protects the long-term health of your whole family. Everything from heart health to hair health is affected by what we eat. The key is to be able to fit this in around work; school runs, and your social life!
We have compiled a list of midweek go-to’s that are easy to make, don’t have too many ingredients and are full of goodness!
Salmon Stir Fry Healthy Dinner Recipe
Fish is such an important element of a healthy diet, and salmon, in particular, is a real superfood. Packed full of Omega 3, antioxidants, zinc, potassium, as well as lots of B vitamins, it is something we should all be purchasing on our weekly grocery trip.
The problem? Most kids (and some adults) aren't huge fans. However, mixing salmon up in a tasty stir-fry dish makes it much more palatable, and it’s really easy. We have recommended some specific vegetables below, but really, you can use any that the entire family will actually eat! Frozen veg works too. This healthy dinner recipe is perfect for your busiest nights.
Serves 4
Calories: 351 kcal per serving
Time: 30 minutes
Ingredients:
- 4 salmon filets (swap for tofu for a vegetarian dinner)
- 2 medium carrots
- 1 1/2 large red or yellow sweet bell peppers
- 2 tsp light soy sauce (Worcester sauce works too!)
- 4 tsp sweet chili sauce
- 1 small chili (optional)
- 2 tsp sesame seeds (optional)
- 320 grams of cooked brown rice (or serve with noodles)
Method:
Step 1: Weigh 320 grams of brown rice (80g per person) and cook as per packet instructions (this usually takes 25-30 mins)
Step 2: While the rice is cooking, roughly chop up your carrots, peppers and finely chop your chili (if using). Remove the salmon skin and chop it into cubes.
Step 3: Heat oil in a large wok or frying pan and place your salmon cubes into the wok at medium-high heat. Sprinkle your sesame seeds over the salmon and stir often. Cook the salmon for around 5-7 minutes or until it is nearly cooked.
Step 4: Add in your vegetables and chili and cook for a further 3-4 minutes.
Step 5: Add in the soy sauce and sweet chili sauce and cook for a further 2 minutes.
Step 6: Mix your brown rice into the pan, and you are ready to serve!
Healthy Pasta Dish with Bacon and Aubergine
Bacon in a healthy meal? Yep! Bacon is a great source of protein so it's great to include it in your diet in a limited way. We love this spicy healthy recipe; it's the perfect easy weeknight dinner and a complete meal.
Serves 4
Calories: 437 kcal per serving
Time: 30 minutes
Ingredients:
- 6 bacon rashers (swap for ground turkey or ground beef to switch things up!)
- 1 aubergine
- 1 small chili
- 2 garlic cloves
- 800g of canned chopped tomatoes
- 300 grams of whole-wheat pasta
Method:
Step 1: Chop your aubergine into cubes, your bacon into small strips, and finely chop your chili and garlic.
Step 2: Heat oil in a large pan and fry the aubergine until it is (for around 8 minutes), next add the bacon fry until it is nearly cooked through.
Step 3: Throw in your garlic and chili and fry for one minute.
Step 5: Add in the chopped tomatoes and cook for 10 minutes while boiling your pasta. Then serve!
Healthy Chicken Recipe
Feeling like a yummy, light, Mediterranean-style dish that really fills you up? Then try this classic chicken stew! This one takes slightly more than 30 minutes… but it can be left to simmer away for 20 minutes while you get on with something else. This homemade dinner is a delicious meal full of fresh flavors and healthy ingredients.
Serves 4
Calories: 329 kcal per serving
Time: 40 minutes
Ingredients:
- 500g skinless, boneless chicken thighs
- 1 large red or yellow bell pepper
- 2 garlic cloves
- 400ml chicken stock
- 1 large onion
- 2 tbsp lemon juice
- 1 tbsp Cayenne pepper
- Handful black olives
- 50g flaked almonds
- Serve with rice or whole grain crusty bread
Method:
Step 1: Finely chop your onion and garlic and chop your pepper into large chunks.
Step 2: Heat oil in a large pan and fry the onion for 5 minutes or until soft.
Step 3: While the onion is cooking, toast your flaked almonds in the grill under a low heat. Keep a close eye on them as they burn easily!
Step 4: Add in your chicken thighs and brown them on all sides.
Step 5: Add in your garlic, pepper and sprinkle in the cayenne pepper for 3 minutes. Season to taste.
Step 6: Add in the lemon juice and fry for a further one minute before adding in the chicken stock. Bring to the boil and then simmer for 20-25 minutes.
Step 7: Add the almonds and olives to the stew and serve with crusty bread or rice.
Need a little extra help?
Sticking to a healthy diet can be a real challenge, even when you have a great list of healthy dinner recipes.
Fortunately, PhenQ can make things a little easier! It is a powerful diet supplement that contains five different weight loss enhancers. It’s a great addition to a healthy diet and especially useful for busy people!
