5 Nutritious Healthy Recipes in your Daily life

A healthy diet includes vital nutrients that support overall development, growth, and health. Nutrients are nothing but proteins, minerals, vitamins, carbohydrates, and fats. At every age, people have different intakes of nutrients. These students are more inclined to their studies and play and should take of themselves for their overall development.

Here is the Breakdown for the key components to include:

The above reference values for daily intake levels are based on an average adult diet. However, an individual’s intake may vary depending on their energy needs and lifestyle.

Below are some quick recipes.

Smoky roasted sweet potatoes, hearty black beans, and a variety of toppings of vegetables make a daily nutritious meal for your lunch and Dinner. It’s also ready to go in about 20 minutes.

Ingredients:

• 2 medium sweet potatoes, peeled and diced.
• 1 can of black baked beans, drained and rinsed.
• 1 red bell pepper, diced.
• 2 cloves garlic, minced.
• 1 tablespoon olive oil.
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• Optional toppings: avocado slices, salsa, Greek yogurt or sour cream, cilantro

Recipe:

•  Heat the olive oil in a large skillet over medium heat. Add the diced sweet potatoes and cook for about 8-10 minutes, stirring occasionally, until they are tender and lightly browned.
• Add the diced onion and minced garlic to the skillet with the sweet potatoes. Cook for 2-3 minutes until the onion is soft and translucent.
• Stir in the drained and rinsed black beans, ground cumin, chili powder, paprika, salt, and pepper. Cook for another 2-3 minutes until the beans are heated through and the spices are well combined.
• Warm the tortillas in a separate skillet or in the microwave according to package instructions.
• To assemble the tacos, spoon the sweet potato and black bean mixture onto each tortilla. Add your desired toppings such as shredded lettuce, diced tomatoes, avocado slices, salsa, cilantro, and a squeeze of lime juice.
• Serve the tacos warm and enjoy!

This simple Veggie stir fry with Tofu(panner) turned out so good !!. Tofu should be included in your daily meal as it is a rich source of protein for vegetarians with some sauteed vegetables.

Ingredients:

• 1 block tofu, pressed and cubed
• 2 tablespoons soy sauce(optional)
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• Assorted vegetables of your choice like Bell peppers, Cabbage, Tomatoes etc
• 2 tablespoons vegetable oil
• Cooked rice or noodles for serving

Recipe:

• Cut the tofu into half-inch cubes and then put them in a large bowl. Season with soy sauce and then coat in cornstarch
• Cook the tofu for a few minutes without moving it in a nonstick skillet or wok and then repeat on the other sides.
• Remove the tofu from the skillet and then cook your veggies until they are soft.
• Add the garlic and ginger and cook for about 30 seconds.
• Put the tofu and sauce in the pan and cook for a couple of minutes.

Quinoa is a whole grain that offers many nutritional and Health benefits that make this dish healthy. It’s a good source of protein, fiber, antioxidants, and more.

Ingredients:

• 4 bell peppers, halved and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels(optional).
• 1 cup diced tomatoes
• 1/2 cup shredded cheddar cheese (optional)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste

Recipe:

• Cut the tops off the bell peppers and remove the seeds and membranes from inside. Rinse them under cold water and set aside.
• In a saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed. Remove from heat and fluff with a fork.
• In a large skillet, heat some oil over medium heat. Add the chopped onion and garlic and cook until softened about 3-4 minutes.
• Add the cooked quinoa, black beans, corn, diced tomatoes, ground cumin, chili powder, paprika, salt, and pepper to the skillet. Stir well to combine and let it cook for another 5 minutes, allowing the flavors to meld together. Taste and adjust seasoning if necessary.
• Stuff each bell pepper with the quinoa and black bean mixture, pressing down gently to fill. Place the stuffed peppers in a baking dish.
• Sprinkle shredded cheese on top of each stuffed pepper.
• Then put it in the oven and steam it for around 25-30 minutes.
• Remove from the oven and let the stuffed peppers cool slightly before serving.
• Garnish with chopped fresh cilantro.

A Multi-grain Bread with Vegetable stuffed is a delicious meal and can be prepared in no time around 10 minutes.

Ingredients:

• 8 slices whole grain bread
• 1 large tomato, thinly sliced
• 1 cucumber, thinly sliced
• 1 bell pepper (any color), thinly sliced
• 1 medium carrot, grated or thinly sliced
• 1 cup mixed salad greens (lettuce, spinach, arugula, etc.)
• Hummus or mashed avocado (optional)
• Mustard or mayonnaise (optional)
• Salt and pepper to taste

Recipe:

• Lay out the slices of bread on a clean surface.
• Spread a generous layer of hummus or your chosen sandwich spread onto one side of each slice of bread.
• Divide the shredded lettuce or spinach leaves evenly among four slices of bread, placing them on top of the spread.
• Layer the sliced tomato, cucumber, bell pepper, and red onion on top of the lettuce.
• Season the vegetables with salt and pepper to taste.
• If using any additional vegetables like avocado slices, sprouts, or grated carrots, add them on top of the other vegetables.
• Place the remaining four slices of bread on top of the vegetable-filled slices to create sandwiches.
• Then Enjoy your fresh and delicious vegetable sandwiches as a nutritious meal or snack!

This Greek Yogurt Parfait recipe combines creamy Greek yogurt, fresh berries, and crunchy granola to create a simple grab-and-go breakfast option for busy mornings. It takes around 5 minutes to make and is ready to eat.

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed berries (such as strawberries, blueberries, raspberries)
• 1 tablespoon honey (optional)

Recipe:

• In a small bowl or glass, start by adding a layer of Greek yogurt at the bottom.
• Next, sprinkle a layer of granola on top of the yogurt.
• Add a layer of mixed berries on top of the granola.
• Drizzle a little honey or maple syrup over the berries for extra sweetness if desired.
• Repeat the layers until you reach the top of the bowl or glass, ending with a final layer of yogurt.
• Serve immediately and enjoy your delicious Greek yogurt parfait!