Healthy meals can leave you feeling strong and energetic. Contrary to what many believe, eating healthy doesn’t compromise the flavor or fun of any meal, from breakfast to dinner. At Gelson’s, we’ve put together recipes for any time of the year, from refreshing salads for summer to warm soups for winter to our delightful springtime recipes.
Sticking to healthier eating means having nutrient-rich foods that satisfy your appetite. If you’re bored with the same-old recipes, there’s always something new to try. You can always incorporate a different healthy meal into your routine. But no matter the month of the year or day of the week, here are 11 ideas for healthy meals you can benefit from at any time.
1. Start Your Day with Oats
Overnight oats don’t involve cooking but are a great and healthy way to start your day. All you need are oatmeal and milk. It can be simple but if you want to make breakfast more interesting, add toppings like strawberries, blueberries, apple chunks, nuts, chocolate chips, chia seeds, yogurt, etc.
What’s the secret to this no-cooking method? Rather than heating the oatmeal, soak raw oats with milk and refrigerate overnight (or about two hours is enough). The oats will absorb the liquid, soften, and be ready to eat.
2. Vegetarian Frittata Breakfast
Starting with a healthy meal can give you the energy to get through the day. A frittata is similar to a quiche but without the crust, so it’s low in carbs. It is also easy to make. Filled with the vegetables, cheese, or herbs of your choice (along with an egg and milk base), a frittata is baked in the oven. This versatile brunch option has so many variations. You can be creative with sauteed veggies or any combination of the following:
● Broccoli
● Red pepper
● Spinach
● Asparagus
● Mushroom
● Tomato
● …and so much more
3. Add Crispy Chickpeas to Your Salad
Croutons aren’t the healthiest addition to a salad, depending on how they’re made. They add calories without any nutritional benefit, while some croutons are fried. However, you can skip them and get a satisfying crunch with crispy chickpeas.
To make these, heat a pan with just a small amount of butter; add fresh chickpeas and fry them until they’re crisp on the outside but soft inside. You’ll get a healthy dose of protein and fiber plus the nutritional perks of any greens, veggies, or herbs you include. Sliced avocado, carrots, and tomato add even more flavor and nutrition.
4. Boost Your Immune System with Chicken Soup
If you’ve indulged in too many sugary or salty treats, a nutrient-rich meal can help you regain balance in your body. Chicken soup filled with vegetables is a great way to do this. It also provides the vitamins needed to help boost your immune system. Add pasta, beans, and more, and you have a filling and healthy meal to get your body back on track.
5. Opt for a Low-Carb Pasta Alternative
Pasta is a mainstay of many households but is a source of carbohydrates. If you’re looking to cut down on carbs, why not try zucchini noodles? These “zoodles,”as they’re called, are similar in taste and texture to traditional pasta noodles. They’re great with shrimp but you can use parmesan, garlic, spinach, and many other ingredients; for a healthy meal, you can also pair zoodles with chicken cutlets, baked salmon, or grilled vegetables.
6. A Bowl of Grains
A Buddha Bowl is a healthy mix of plant-based ingredients. It combines grains, legumes, and vegetables. You can also add leafy greens. If including a sauce, use a lighter one instead of a fat- or cream-based sauce.
Rice is another common ingredient; we recommend brown rice, which is high in fiber. Raw vegetables like carrots, radishes, cabbage, and others can be included, or you can cook them. Even roast some potatoes and add them to your bowl. Other delicious and healthy additions include:
● Chickpeas
● Brussels sprouts
● Cauliflower
● Lentils
● Edamame
● Black beans
● Quinoa
● Couscous
7. Slow-Cooked Chili
Chili doesn’t have to be filled with sodium and fat. It can accommodate a healthy lifestyle and takes little time to prepare. Ground turkey cooks quickly and is a great chili base. White beans and chipotle peppers add flavor, so your creation tastes like traditional chili. Prepare it in a slow cooker and all the flavors will come out; there’ll be no compromise in satisfaction with this healthy meal.
8. Don’t Cook at the Highest Temperatures
How you cook is as important as what you cook. This is true whether preparing meat or fish. Overcooking can produce chemicals that affect the body on a molecular level. Therefore, avoid cooking meat well done or letting a piece of fish brown too much.
9. Watch Your Ingredients
Start by choosing raw fruits and vegetables, whole grains, proteins, and other whole foods. You can also try making food from scratch. When you buy processed or packaged, you don’t know what’s been added (usually too much salt, sugar, and chemical preservatives). Instead of frozen meals or jars of sauce, make your own so there’s complete control of what’s added.
10. Avoid Deep-Frying Your Food
Fried food is as bad for you when ordered at a restaurant as when made yourself. Deep frying causes cancer-causing chemicals to form. Boiling or steaming are more effective methods for cooking healthy meals. They cut out extra fat. Also, remember to measure ingredients and serving sizes precisely; this minimizes calorie intake and the use of oil and salt.
11. Opt for Olive Oil Over Other Cooking Oils
Olive oil contains healthy fats, antioxidants, and anti-inflammatory properties. It can help maintain a healthy body weight and reduce the risk of cardiovascular disease, diabetes, arthritis, Alzheimer’s disease, and cancer. Olive oil also has antibacterial properties and may help fight infections. Extra virgin olive oil has the most health benefits, retaining more natural bioactive compounds than refined olive oil.
As an alternative, you can use canola oil. It contains some omega-3 oils that can reduce cholesterol. On the other hand, soy, corn, or vegetable oil don’t have the same benefits as either and may have unhealthy ingredients. Butter and animal fats should also be avoided.
Find More Healthy Meal Ideas from Gelson’s
A supermarket chain serving the Los Angeles area and beyond, Gelson’s provides all the groceries you need. We also offer prepared meals to go and have delivery, pickup, and catering services. If you’re seeking additional ideas for healthy meals, please review our long list of recipes, which include delicacies such as:
● Cabbage Steaks with Sauce
● Airline Chicken Recipe
● Mushroom Hand Pies
● Shrimp and Tofu Stir Fry
● California Burgers
● Lemon Blueberry Ice Cream
To get started, search for a grocery store near you, visit us in person, or place your order online today.
Sources:
Gelson's: Healthy Meals for 2021 and Beyond
USDA - My Plate: Prepare Healthy Meals
MD Anderson Cancer Center: 17 Healthy Cooking Tips