Kellie Blake RDN, LD, IFNCP, CMHIMP

&

Brandi Sentz CDE, MA, RDN, LD

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Ten Simple, Healthy Dinner Ideas Anyone Can Make

February 25, 2019

 

     I get a lot of requests for simple, healthy dinner ideas.  Most of us have breakfast and lunch covered, but dinner seems to be in a league of its own.  There's no shortage of recipes online, but sometimes it's overwhelming to search.  And trying to determine what's healthy and what's not so healthy can be so confusing.  So, I've compiled a list of ten of my favorite recipes that anyone can make.  They're simple, quick, and cost efficient.  If you make any of these, post a picture and tag us.  We'd love to see your interpretation.

 

Skillet Beef

Serves: 4

Ingredients

  • 1 lb grass fed ground beef

  • 1 head cauliflower, riced

  • 16 oz organic tomato sauce

  • 2 cups fresh spinach

  • 1 cup multi-colored peppers, chopped

  • 1 Tbsp cumin

  • 1 tsp chili powder

  • 1 tsp garlic powder

  • Salt and Pepper to taste

  • 2 Tbsp Olive oil


Directions

  1. In a skillet, brown the beef and drain.

  2. In a separate large skillet, add the olive oil and peppers.  Sautee until peppers are soft.

  3. Add tomato sauce and riced cauliflower and cook until cauliflower is soft.

  4. Add beef and spinach and simmer until spinach is cooked.

 

Mexican Monday

Serves: 4

 

Ingredients

  • 1 lb grass fed ground beef (or organic chicken cut into cubes)

  • 2 cups multi-colored bell peppers, sliced into strips

  • 1 (15oz) can organic black beans, drained and rinsed

  • ½ c chopped green onions

  • 1 jalapeno chopped

  • 1 medium onion, chopped

  • 1 collard leaves, chopped finely

  • Taco Seasoning (1 Tbsp chili powder, ½ tsp garlic powder, ¼ tsp onion powder, ¼ tsp red pepper flakes, ½ tsp oregano, ½ tsp paprika, 1.5 tsp cumin, 1 tsp salt, 1 tsp pepper)

  • 4 Tbsp olive oil

 

Directions

  1. In a skillet, brown the beef and drain.  (Or cook the chicken in 2 Tbsp olive oil until 165 degrees).

  2. In a wok, add 2 Tbsp olive oil and sauté the peppers, onions, green onions and jalapeno until softened.

  3. Add in the black beans and collard leaves and sauté until the collards are wilted.

  4. Add the remaining 2 Tbsp olive oil to the mixture and add in the beef or chicken and taco seasoning.

  5. Simmer on low heat for 5-10 minutes.

 

Bean and Leek Soup

Serves: 4-6

Ingredients

  • 36 oz organic vegetable broth

  • 2 Leeks, chopped

  • 3 (15oz) cans various organic beans, drained and rinsed

  • 1 onion chopped

  • 2 garlic cloves, chopped

  • 1 cup sliced carrots

  • ½ head of green cabbage, chopped

  • 28 oz can organic crushed tomatoes

  • Salt and Pepper to taste

  • 2 Tbsp olive oil

 

Directions

  1. To a large stock pot, add the olive oil, garlic and onions – sauté until softened.

  2. Add the remaining ingredients and bring to a boil.

  3. Turn heat to low and simmer for 20 minutes.

 

Jalapeno Chickpea “chicken” Salad

Serves: 6-8

 

Ingredients:

  •  2 (15 oz) cans organic chickpeas, rinsed and drained.  Dry them well.

  • 4 stalks celery, finely chopped

  • 1/2c red bell pepper, finely chopped

  • 1 jalapeno, finely chopped

  • ½ c vegan mayonnaise

  • 2 small garlic cloves, minced

  • 4 tsp Dijon mustard

  • 1 Tbsp lemon juice

  • 4 tsp hot sauce

  • Black pepper to taste

 

 

 

 

 

Directions:

  1. In a large bowl, slightly mash the chickpeas.

  2. Add all ingredients and mix well.

  3. Serve well-chilled.

 

Tip:  I like this on GF bread, over a bed of salad greens with a vinaigrette, or by itself.

 

 

Hummus Wrap with Homemade Coleslaw

Serves: 6-8

Ingredients:

  • 2 (15oz) cans organic chickpeas rinsed and drained (save ½ cup of the chickpea

     liquid).

  • 2 garlic cloves

  • 1 Tbsp lemon juice

  • 1/2c olive oil

  • Salt to taste

  • 5 cups coleslaw mix (shredded red and green cabbage, carrots, green peppers, onions)

  • 1 cup vegan mayonnaise

  • ½ tsp salt

  • ¼ tsp dry mustard (or 1 Tbsp Dijon mustard)

  • 2 tsp black pepper

  • 2 Tbsp apple cider vinegar

 

Directions:

  1. To make the hummus:  Place the first 5 ingredients in a food processor and blend until smooth.

  2. To make the coleslaw:  Add the remaining ingredients to a large bowl and mix well.  Refrigerate and serve well-chilled.


Tip:  I like to create a wrap with a collard leaf – place 1/4c hummus on the leaf and add ¼ c coleslaw, wrap and eat.  You can also use GF toast – add the hummus and top with the coleslaw.  Leftover coleslaw can be used as a side dish or for a breakfast meal.

 

 

Black Bean Soup

Serves: 4

Ingredients:

2 (15 oz) cans organic black beans, do not rinse

1 jar organic salsa

1 tsp cumin

1/2c water

Chopped scallions for topping

 

Directions:

  1. Add all ingredients to a medium saucepan

  2. Bring to a boil, lower heat and simmer for 20 minutes

 

Spaghetti Squash with Meat Sauce

Serves: 4

Ingredients:

  • 1 medium spaghetti squash

     

     

  • 3 Tbsp olive oil

  • Salt and Pepper

  • 1 jar organic marinara sauce

  • 1 lb grass fed ground beef

  • 1 medium onion, chopped

  • 1 red bell pepper, chopped

  • 2 cloves garlic, chopped

 

Directions:

  1. Heat oven to 375 degrees

  2. Half the spaghetti squash and remove the seeds (save the seeds to roast with some salt and olive oil for a healthy snack), Brush the flesh of each side with 1 Tbsp olive oil and add salt and pepper.  Bake on a cookie sheet face down for 45 minutes. (You can also cook spaghetti squash in the microwave to save time).

  3. While squash is cooking, brown the beef.

  4. While the beef is cooking, add the remaining olive oil to a stock pot and saute the garlic, onion, and peppers until softened.

  5. Drain the cooked beef

  6. Add the marinara sauce and ground beef and simmer on low until the spaghetti squash is finished.

  7. When the squash is roasted, spaghetti the flesh and add 1 cup of the meat sauce to 1 cup spaghetti squash and serve.

 

 

Egg Frittata  (Recipe from livingplaterx.com)

Serves: 3

Ingredients

  • 1 Tbsp olive oil

  • ½ cup onion, chopped

  • 2 garlic cloves, chopped

  • 1 zucchini, chopped

  • 2 cups cherry tomatoes

  • 2 cups swiss chard – tough spines removed and leaves shredded

  • 6 organic, cage free eggs, whisked

  • ½ tsp salt

 

Directions:

  1. Preheat oven to 350 degrees

  2. In an iron skillet, add olive oil.  Sauté the zucchini, and tomatoes.  Add chard and sauté until wilted.

  3. Add onions and garlic and sauté until softened.

  4. Distribute veggies in the pan until even.

  5. Whisk salt into the eggs and pour the eggs over the veggies.

  6. Bake for 8 – 10 minutes in the preheated oven.

 

 

Zucchini Noodles Topped with Baked Chicken Breast

Serves:  4

Ingredients

  •  3 medium zucchinis, spiralized into noodles

  • 4 small organic chicken breasts

  • 1 jar organic marinara sauce

  • 2 cups steamed broccoli florets

  • Salt and Pepper to taste

  • 2 Tbsp olive oil

 

 

 

 

 

 

 

 

 

Directions

  1. Preheat oven to 350 degrees.  Season the chicken breasts with salt, pepper, and olive oil and bake covered for 35 minutes, turning once. 

  2. Steam the broccoli florets.

  3. Heat the marinara sauce in a saucepan and mix in steamed broccoli.

  4. Add 1 Tbsp olive oil to a skillet.  Add the zucchini and cook just until softened.

  5. Once the chicken reaches 165 degrees, top 1 cup of the zucchini noodles with a chicken breast and cover with 1/2c marinara.

 

Spaghetti Squash with Roasted Brussels Sprouts and Chickpeas

Serves: 4

 

Ingredients

  • Roasted spaghetti squash, spaghettied – see recipe above for instructions

  • 2 (15 oz) cans organic chickpeas rinsed and drained

  • 1 bag organic Brussels Sprouts

  • 3 Tbsp olive oil

  • 2 garlic cloves , chopped

 

Directions

  1. Preheat oven to 400 degrees.

  2. Halve the Brussels and add them to a bowl – toss with olive oil, salt and pepper.

  3. Place the Brussels on a cookie sheet and roast until softened.

  4. While the Brussels cook, add the olive oil and garlic to a large wok.  Sauté until fragrant.

  5. Add the spaghetti squash and chickpeas.

  6. Add the Brussels and toss with the other ingredients.

  7. Serve hot.

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