7 Healthy Recipes Helping You Keep Your Nutritious New Year’s Goals
Welcome the new year by resolving to eat healthy in 2015. You can ensure you follow through on your healthy-eating goals by preparing flavorful and wholesome breakfasts, lunches, dinners, and desserts that are filled with whole grains, fruits, vegetables, and spices. Thanks to these 7 healthy recipes, sticking to your nutritious New Year’s resolutions has never been easier!
1. 5-Grain Porridge With Bee Pollen, Apples, and Coconut
Chock-full of healthy grains — brown rice, quinoa, amaranth, millet, and wheat bran — Bon Appétit’s 5-Grain Porridge With Bee Pollen, Apples, and Coconut is a healthy and filling way to kick start your day. The Whole Grains Council explains that eating whole grains can reduce your risk of stroke, type 2 diabetes, and heart disease. In addition, it can help you maintain a healthy weight and lowers your risk of gum disease, tooth loss, and colorectal cancer.
If you don’t have every grain required for this recipe, don’t fret! Simply use the grains you do have and bump up the quantity to replace the ones you’re missing. For a quick morning breakfast, prepare your porridge ahead of time, as it can be made five days in advance — let it cool, cover, and chill until you’re ready to assemble.
- ½ cup brown rice
- ½ cup quinoa
- ¼ cup amaranth
- ¼ cup millet
- ¼ cup wheat bran
- ½ teaspoon kosher salt
- 1 tablespoon virgin coconut oil
- ¼ cup unsweetened coconut flakes
- 1 large sweet-tart apple, cut into ¼-inch pieces
- ¼ teaspoon ground cinnamon
- 2 tablespoons honey, plus more
- Flaky sea salt and bee pollen (for serving)
Directions: Bring brown rice, quinoa, amaranth, millet, wheat bran, salt, and 6 cups water to a boil in a medium pot. Reduce heat, partially cover, and simmer, stirring occasionally, until cereal is the consistency of porridge and water is absorbed, 40 to 50 minutes. To assemble, heat coconut oil in a medium skillet over medium-high.
Cook coconut flakes, stirring often, until toasted, 2 minutes; transfer to a plate. Add apple, cinnamon, and 2 tablespoons honey to skillet and cook, stirring occasionally, until apples are browned in spots and tender, about 3 minutes. Serve porridge topped with apples, coconut, sea salt, bee pollen, and a drizzle of honey, if you like.
2. Brussels Sprouts and Mushroom Hash
Ring in a healthy new year by preparing Closet Cooking’s Brussels Sprouts and Mushroom Hash for breakfast or brunch. Livestrong notes that Brussels sprouts contain antioxidants, fiber, vitamins A, C, E, and K, and may help prevent cancer. One serving of this nutritious dish contains 343 calories, 17 grams of fat, 10 grams of fiber, and 24 grams of protein.
- 1 tablespoon oil
- 1 small onion, finely diced
- 8 ounces mushrooms, sliced
- 1 clove garlic, chopped
- ½ teaspoon thyme, chopped
- 1 pound Brussels sprouts, trimmed and sliced
- Salt and pepper, to taste
- 4 eggs
Directions: Heat the oil in a pan over medium heat, add the onions and mushrooms, and cook until the mushrooms release their moisture, it evaporates, and the mushrooms start to caramelize, about 15 minutes. Add the garlic thyme and Brussels sprouts; sauté until tender, about 5 minutes.
Let sit until the bottoms start to caramelize, about 5 minutes, mix everything up, let sit for 5 minutes, and mix it all up. Season with salt and pepper to taste. Create small wells in the hash, add the eggs, and cook until you reach your desired level of doneness.
3. Crunchy Tuna Wraps
It can be hard to resist ordering delivery for lunch during the workweek, but for the sake of your wallet and waistline, don’t do it! Instead, prepare Taste of Home’s Crunchy Tuna Wraps to take to work with you. This recipe’s tuna, veggies, and spinach tortillas will provide you with vitamins, minerals, protein, and antioxidants. Each wrap contains 340 calories, 9 grams of fat, 2 grams of fiber, and 31 grams of protein.
- 2 tablespoons reduced-fat mayonnaise
- 2¼ teaspoons prepared mustard
- 1 pouch (7.06 ounces) light water-packed tuna, flaked
- ¼ cup sliced water chestnuts, chopped
- ¼ cup chopped green onions
- ¼ cup finely chopped celery
- 3 tablespoons chopped sweet red pepper
- 2 spinach tortillas (8 inches), room temperature
- 1 cup shredded lettuce
Directions: In a small bowl, combine mayonnaise and mustard. Stir in the tuna, water chestnuts, onions, celery, and red pepper. Spread over tortillas; top with lettuce. Roll up tightly.
4. Herbed Toasted Pita Salad
Filled with whole grains, vegetables, and fresh seasonings, Food Network presents another great go-to lunch to enjoy in 2015. The recipe yield 8 servings, with each containing 150 calories, 8 grams of fat, 140 milligrams of sodium, and 4 grams of protein.
- 3 (6-inch) whole-wheat pita breads with pockets
- ¼ cup fresh lemon juice
- 1 teaspoon lemon zest
- Salt and freshly ground black pepper
- ¼ cup extra-virgin olive oil
- 1 large head romaine lettuce, torn into bite-size pieces (about 6 cups)
- 1 cup chopped fresh flat-leaf parsley
- ¼ cup sliced scallions
- ½ cup chopped fresh mint leaves
- 1 English cucumber, cored, halved lengthwise, and thinly sliced
- 1 pint grape tomatoes, halved
Directions: Preheat oven to 375 degrees Fahrenheit. Split each pita into 2 rounds and toast on a baking sheet in the middle of the oven until golden-brown, about 10 minutes. Allow pitas to cool and break into bite-size pieces. Set aside.
In a small bowl, whisk together the lemon juice, zest, salt, and pepper. Add the oil and whisk to incorporate. Toss the lettuce, parsley, scallions, mint, cucumber, and tomatoes together in a large bowl. Right before serving, add the pita and dressing to the salad. Toss well to coat.
5. Mac and Cheese With Collards
Healthy eating doesn’t mean you have to give up your favorite comfort foods. For example, you can create a healthy version of mac and cheese by following Eating Well’s recipe. Collards increase the calcium in this nutritious skillet dinner dish, and whole-wheat noodles and reduced-fat dairy products add vitamins, minerals, and fiber while cutting down on unwanted fat. It yields 4 servings; each contains 470 calories, 18 grams of fat, 23 grams of protein, and 7 grams of fiber.
- 8 ounces whole-wheat elbow noodles (about 2 cups)
- 4 cups chopped collard greens
- 1¾ cups low-fat milk, divided
- 3 tablespoons all-purpose flour
- ½ teaspoon salt
- ¼ teaspoon ground pepper
- 1 cup shredded extra-sharp cheddar cheese
- 2 ounces reduced-fat cream cheese
- 2 teaspoons white wine vinegar
- ¼ cup panko breadcrumbs, preferably whole wheat
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon paprika
Directions: Bring a large pot of water to a boil. Add pasta and collards, and cook according to the pasta package directions. Drain. Meanwhile, heat 1½ cups milk in a large broiler-safe skillet over medium-high heat until just simmering. Whisk the remaining ¼ cup milk, flour, salt, and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; reduce heat to medium-low and cook, whisking constantly, until thickened, 1 to 2 minutes.
Remove from heat and whisk in cheddar, cream cheese, and vinegar until the cheese is melted. Stir the pasta and collards into the sauce. Position rack in upper third of oven; preheat broiler to high. Combine breadcrumbs, oil, and paprika in a small bowl. Sprinkle over the pasta. Broil until golden-brown, 1 to 3 minutes.
6. Orange and Tomato Simmered Chicken With Couscous
Whole-wheat couscous, fennel bulk, zesty seasonings, and chicken create a dinner that’s packed with protein, fiber, and whole grains. SFGate says that fennel is rich in potassium, with each cup containing about 360 milligrams. Fennel is also a good source of calcium: One bulb contains about 115 milligrams. In addition to being a healthy and tasty dinner dish, Cooking Light’s recipe is also customizable. You can use cauliflower rather than funnel, or farro or brown rice in place of the couscous.
- 1 medium fennel bulb with stalks
- 2 teaspoons olive oil
- 8 skinless, bone-in chicken thighs (about 1½ pounds)
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ¾ cup pre-chopped onion
- 1 carrot, cut into ¼-inch-thick slices
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground red pepper (optional)
- ⅓ cup orange juice
- 10 pitted kalamata olives, quartered
- 1 (14.5-ounce) can unsalted diced tomatoes, drained
- 1¼ cups water
- 1 cup whole-wheat couscous
Directions: Trim tough outer leaves from fennel; mince feathery fronds to measure 2 tablespoons. Remove and discard stalks. Cut fennel bulb in half lengthwise; discard core. Vertically slice fennel bulb. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with salt and black pepper. Add chicken to pan; cook 3 minutes on each side or until well browned. Transfer chicken to a plate. Add sliced fennel, onion, and carrot to pan; cook 3 minutes.
Add cinnamon and red pepper, if desired; cook 1 minute. Add orange juice, olives, and tomatoes. Increase heat to high, and bring to a boil. Add chicken and accumulated juices to pan. Reduce heat to medium and cook 20 minutes or until chicken is done. Bring 1¼ cups water to a boil in a medium saucepan. Stir in couscous; cover. Remove from heat; let stand 5 minutes. Fluff with a fork. Serve chicken and vegetables over couscous. Top with fennel fronds.
7. Banana-Oatmeal-Chocolate Chip Cookies
You don’t need to deprive yourself of dessert in 2015. Instead, prepare Health’s Banana-Oatmeal-Chocolate Chip Cookies, which contain rolled oats, soy milk, banana, walnuts, and chocolate chips. These treats are sure to satisfy your sweet tooth without causing you to stray from your healthy-eating goals. One cookie contains 138 calories, 8 grams of fat, 114 milligrams of sodium, 2 grams of protein, and 1 gram of fiber.
- 1 cup oat flour
- ¾ cup old-fashioned rolled oats
- ½ teaspoon baking powder
- ⅓ teaspoon baking soda
- ½ teaspoon salt
- ½ cup raw sugar
- ⅓ cup canola oil
- ⅓ cup plain soy milk
- ½ teaspoon vanilla extract
- ½ ripe banana, cut into small pieces
- ¼ cup chopped walnuts or other favorite nut
- ⅓ cup semisweet vegan chocolate chips
Directions: Preheat oven to 350 degrees Fahrenheit. Combine first 6 ingredients in a bowl. Whisk together oil, soy milk, and vanilla in a separate bowl. Add wet mixture to dry ingredients; stir to combine. Fold in banana, walnuts, and chocolate chips. Line a baking sheet with parchment paper. Scoop dough onto pan with a small ice-cream scoop. Bake 25 minutes or until golden-brown, turning baking sheet halfway through. Let cool on a wire rack.