When it comes to staying healthy and in shape, you don’t always need to think bland. The good news is, healthy recipes can be super delicious too.
Healthy eating is all about getting that right mix and balance, and choosing alternatives that will work both on your palate as well as on your figure. These 5 recipes from around the globe will show you how to get that taste and health going!
Tip: For all the recipes, use as much fresh ingredients as possible and where you can’t find the exact ingredient, try and replace it with something healthy.
1. Greek lemon rice soup
In this healthy version of soup, the eggs have been replaced with tofu.
- 1/3rd cup white rice
- 1 tablespoon extra-virgin olive oil
- 4 cups chicken broth, preferably reduced sodium
- 1 ½ cups silken tofu
- 1/4th teaspoon turmeric
- 1/4th teaspoon fresh ground black pepper
- 2 tablespoon fresh dill finely chopped
- In a large pan, let the rice and broth come to boil. Simmer and let it cook for about 15 minutes – the rice should be very tender
- Pour 2 cups of this rice mix into a blender. Add the tofu, turmeric and oil. Blend till everything is smooth. Mix well
- Now add this tofu mix into the pan in the remaining soup. Add the pepper, dill and lemon juice
2. Five vegetable curry from India
This healthy dish can be had on its own, or topped with low-fat yogurt and brown rice.
- Finely chopped garlic
- Grated ginger
- 1 teaspoon ground cumin
- 1 finely chopped jalapeno pepper
- Salt as per taste
- 1 tablespoon canola oil
- 1/4th teaspoon ground turmeric
- 2 teaspoons sugar
- 1 cup water
- Eggplant – unpeeled and cut in small cubes
- 2-3 sweet potatoes peeled and cut
- 3-4 potatoes peeled and cut
- Green beans cut into small pieces
- Tomatoes – seeded and chopped
- 2 tablespoons almond powder
- 2 teaspoons garam masala – you can make this by roasting cardamom, cinnamon, fennel, nutmeg, cloves, coriander seeds and cumin and blending it in a powder mix
- Heat oil over medium heat till very hot. Add the garlic and ginger till both turn golden
- Add the cumin, jalapeno and turmeric. Stir a little
- Now add the salt, sugar and water. Let the mix come to a boil
- Next, add the eggplant, sweet potatoes, potatoes, green beans and tomatoes and let it cook on simmer with the lid placed on. Using a big ladle, mash the potatoes and sweet potatoes slightly. This will give the curry a nice consistency. Now add the almond powder and the garam masala
- Remove the curry from the heat and let it wait for about 10 minutes with the lid closed – this will help seal in all the flavors
3. Japanese greens with sticky sesame rice
The blend of greens in this recipe makes it extremely healthy and delicious.
- Sushi rice – about 140gm
- 1 teaspoon sesame oil
- 1 tablespoon sunflower oil
- 1 tablespoon toasted sesame seed
- Long stemmed broccoli
- 90 gm baby pak choi, halved lengthways
- 6 spring onions halved lengthways
For the sauce
- Rice wine vinegar – 1 tablespoon
- Grated ginger – 2 teaspoon
- Brown misto paste – 2 tablespoon
- Soft brown sugar – 1 tablespoon
- Mirin – 1 tablespoon
- Diced red chili – 1
- In a large bowl mix together all the ingredients for the sauce, along with 1 tablespoon water. Leave this aside
- In a large pan, boil water along with the caster sugar and ½ teaspoon of salt. Add rice and cook till the rice is just about cooked. Drain off water and put it back in the pan
- Sprinkle the sesame seeds and sesame oil. Remove from heat and cover
- In a wok, heat the sunflower oil till it’s very hot. Add the broccoli and stir fry till tender. Next add the pak choi and the spring onions. Stir fry this for about 30 seconds. Add the sauce and stir everything for about 1-2 minutes
- Add the stir fried vegetables over the rice and serve
4. Sweet baked plantains from Spain
This low fat recipe is a great way to have some delicious snacks without the guilt of using oil.
- Ripe plantains
- Cooking spray
- Preheat your over to 450 degree F
- Take a non-stick cookie sheet and coat it with cooking spray
- Cut off the ends of the plantain and peel them, then cut diagonally into small slices
- Put these on the cookie sheet and coat with the cooking spray
- Bake for about 10-15 minutes till they turn golden brown
4. Sweet potato and peanut bisque from Africa
This filling vegetarian dish brings in the flavors of the West African peanut soup. Have it with salad or on its own.
- 2 sweet potatoes
- Small yellow onion – chopped
- Fresh grated or minced ginger
- Ground pepper
- Vegetable broth
- Tomato juice
- 1 tablespoon canola oil
- Minced garlic
- Green chilies as per taste
- 1 teaspoon ground all spice
- ½ cup natural peanut butter
- Using a fork, prick the sweet potatoes to make small cuts. Microwave on high heat for about 10 minutes or till just cooked.
- In a large pan, heat oil and add the onion, stirring till it turns golden brown. Add garlic and stir some more till golden brown. Add the ginger, tomato juice, green chilies and allspice. Let it cook on medium heat for about 10 minutes.
- Peel the sweet potatoes and cut into small pieces. Add half of this to the pan and the remaining half in a blender. Add the vegetable broth and peanut butter. Blend everything together till you get a smooth consistency.
- Add this to the pan and stir everything together. Add a little water if you find the consistency too thick. Add some black pepper and cilantro for garnish.