Eating healthy doesn’t mean sacrificing flavor or satisfaction. By choosing nutrient-dense ingredients and incorporating them into your meals creatively, you can enjoy delicious dishes that are also good for you. Here are some nutritious recipes and tips on the benefits of certain ingredients and how to use them in your cooking.
Nutritious and Delicious Recipes
Quinoa and Vegetable Stir-Fry
Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 2 tablespoons olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 1 zucchini, chopped
- 1 cup broccoli florets
- 2 tablespoons soy sauce or tamari
- 1 teaspoon sesame oil
- 1 tablespoon sesame seeds (optional)
- Salt and pepper to taste
Instructions:
- Rinse the quinoa under cold water. In a pot, bring water or vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed.
- In a large pan, heat olive oil over medium heat. Add onion and garlic, and sauté until fragrant.
- Add bell pepper, zucchini, and broccoli. Cook until vegetables are tender but still crisp.
- Stir in cooked quinoa, soy sauce, and sesame oil. Cook for an additional 2-3 minutes.
- Garnish with sesame seeds, if desired. Serve hot.
Benefits:
- Quinoa is a complete protein, providing all nine essential amino acids. It’s also high in fiber, magnesium, and antioxidants.
- Broccoli is rich in vitamins C and K, and contains powerful antioxidants that support overall health.