With people showing increased interest in what they are eating nowadays, it is more important than ever to be able to find recipes that are both easy to make, are nutritionally balanced, and taste good, too. There are always easy recipes to find for dinner, but breakfast and lunch are often overlooked. Here are a few favorites to make that are both tasty and healthy.
Hearty and Healthy Breakfast Recipes
Banana-Berry Smoothie
This is a great recipes because it is quick and you can take it on the go. It will make two delicious servings, which contain fruit along with soy protein and fiber.
Ingredients
- 1-1/4 cups orange juice, with calcium
- 1 medium banana, sliced
- 1 cup frozen blueberries
- 1/2 cup silken tofu
- 2 ice cubes, crushed
- 1 tablespoon sugar or honey, optional
Directions
Mix banana, orange juice, tofu, and crushed ice in a kitchen blender; cover and blend till smooth with a little froth on the top. Sweeten to taste with sugar (or honey). Serve immediately.
Triple B Pancakes
Ingredients
- 4 egg whites
- 1 cup low-fat buttermilk
- 2 tablespoons canola oil
- 1/2 cup wheat flour
- 1/2 cup buckwheat flour
- 1 tablespoon honey
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup fresh blueberries, sliced in half
Directions
- Add all ingredients (except the blueberries) into a medium mixing bowl. Mix with a wire whisk until well blended.
- Fold in the blueberries.
- Cook on a griddle with a low-fat cooking spray.
Makes about 8 pancakes.
Pleasing Lunches that are Low in Fat
Lunch is often overlooked as an important meal of the day. Because of this, the menus and recipes for this meal are sometimes rather sparse. Here are a few healthy and tasty lunch time recipes.
Greek Tofu Salad
This is a quick salad that can be made into a meal. Add your favorite low-fat beverage, and you will be definitely be satisfied.
Ingredients
- 1/3 cup feta cheese, crumbled
- 1/4 cup red onion, chopped
- 12 Kalamata olives, pitted and chopped
- 3 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- 1-1/2 teaspoons dried oregano
- 1 cup (8 ounces) firm tofu, drained and crumbled
- Salt & freshly ground pepper to taste
- 1 ripe tomato, chopped
- 1 small cucumber, chopped
- 2 tablespoons fresh parsley, chopped
Directions
- Mix together the feta cheese, red onion, Kalamata olives, lemon juice, oil, and oregano in a large mixing bowl.
- Add the tofu and mash together all ingredients until well blended.
- Season the mixture with salt and pepper to taste.
- Cover and refrigerate for 20 minutes.
- Remove from fridge and add tomato, cucumbers, and parsley.
- Add additional salt and pepper, if desired, by lightly sprinkling on top of the salad.
Italian Lunch Omelet
This is an omelet with an Italian twist. It is wonderful with almost any combination of herbs. Try dill, parsley, or even marjoram, and you won't be disappointed.
Ingredients
- 1 cup diced onion
- 1/4 cup plus 1 tablespoon water, divided
- 1 teaspoon extra-virgin olive oil
- 1/2 cup liquid egg substitute
- 2 teaspoons chopped fresh herbs
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 2 tablespoons reduced-fat ricotta
Directions
- Place onion and 1/4 cup water in a small nonstick skillet and bring to a boil over a medium-high heat. Cover and cook the onion until it is slightly softened (about 2 minutes). Uncover and continue to cook until the water is completely evaporated (about 1 to 2 minutes). Drizzle in oil and stir until onion is covered. Continue to cook, stirring often, until the onion starts to brown (1 or 2 additional minutes).
- Add the egg substitute until the egg starts to set (about 20 seconds). Continue to cook, lifting the edges so the uncooked part of the egg is allow to flow underneath until it is almost set (30 seconds more).
- Reduce the heat to low. Sprinkle in salt and pepper, herbs over the frittata then spoon cheese on the top. Lift up an edge of the frittata so that you can drizzle the rest of the 1 tablespoon of water under it. Now cover and cook until the egg is completely set and the cheese is hot (2 minutes). Use a non-stick spatula to slide out the frittata and serve.
From start to finish it take about 10 minutes.
Healthy cooking should not be just a dinner option. If you truly want to watch your nutritional intake and keep yourself healthy, you need to include breakfast and lunch recipes in the routine. It's fun to try new recipes, and places like Allrecipes.com and Suite101.com make it easier.
Denise Oliveri - Denise has been writing for Suite101 for many years, and enjoys sharing her experiences and knowledge with readers. Her main occupation at ...
