Quick and Easy Healthy Meal Recipes



It can be difficult to find healthy meal recipes that provide superior nutrition in combination with being simple and easy to prepare. I have searched many recipe books and while the recipes were healthy the preparation process was lengthy, sometimes cooking times were at least an hour.

I don't have the desire to spend that much time in the kitchen preparing healthy recipes. So, I have spent the past 4 years designing healthy meal recipes that are simple to prepare and yet taste delicious!!

These healthy meal recipes were designed to provide optimum nutrition, avoid foods that promote disease, simple to prepare and taste delicious! Enjoy!!

Healthy Tempeh and Potato Soup Recipe

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Ingredients
• 4 yukon gold potatoes peeled and diced and boiled
• 1/2 c. diced celery
• 1/2 white onion chopped
• 2 Tb. vegetable broth or water
• 1/2 c. diced sauteed tempeh
• 2 c. spinach
• 2 1/2 c. water
• 3/4 c. cashews
• 2 Tb. nutritional yeast
• 1 tsp. garlic powder
• 1 tsp. poultry seasoning
• 1/2 Tb. dried minced onion
• 1/2 tsp. salt, or to taste
• 1/4 tsp. black pepper
Directions
1. First, boil potatoes until softened but still firm. Blend water and cashews with nutritional yeast, garlic, poultry seasoning, salt and pepper until creamy. Sautee onion and celery in water or vegetable broth until onion is translucent, add cream sauce and remaining ingredients to stock pot. Bring to a boil until thickened, remove from heat and serve. **Tip for sauteeing tempeh:
1/4 c. vegetable broth
1 tsp. olive oil
1/2 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. poultry seasoning
1/2 tsp. rosemary
1/4 tsp. liquid smoke
Sautee until all liquid is aborbed and add to soup or other recipes.

Healthy Vegetable Couscous Stir Fry
Ingredients
• 1/2 tablespoon olive oil
• 1 red onion, chopped
• 1 zucchini, coarsely chopped
• 1 yellow squash, coarsely chopped
• 1/2 c carrot, coarsely chopped
• 1 red bell pepper, coarsely chopped
• 1 yellow bell pepper, coarsely chopped
• 1/2 cup sliced baby portabella mushrooms
• 1/2 cup vegetable broth
• 1 teaspoon smoked sweet paprika
• 1/2 teaspoon ground cardamom
• 1 tsp. garlic powder
• 1/4 c. nutritional yeast
• 1 teaspoon salt
• 1 tsp. curry powder
• 1 (16 ounce) can chickpeas, drained
• 2 Roma tomatoes, sliced
• 2 cups cooked couscous

topping:
• 1/2 c. cashews
• 3 Tb. nutritional yeast
• 1/2 tsp. salt
Directions
1. Pour vegetable broth, olive oil and spices into the pan, bring to a boil, add onion, bell peppers, carrot, zucchini, yellow squash, mushrooms and sautee until softened, add roma tomatoes, nutritional yeast and chickpeas and sautee until tomatoes are heated through. Remove from heat. 2. Blend or food process cashews, nutritional yeast and salt until crumbly, top the vegetables with cashew crumble and Serve vegetables over cooked couscous.

Veggie Sunburger

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These sunburgers are extremely popular!! Everyone who has had them, loves them. They make a delicious healthy meal recipe alone or use them in everything! Put them in lasagne, stir fry, casseroles, etc... They are a staple food. They are also delicious with baked fries.

Makes about 20 sunburgers
6 c. water
1/2 Tb. parsley
1/2 tsp. olive oil
1 tsp. thyme
1 tsp. basil
1/2 tsp. marjoram
1/4 c. dried minced onion
1/2 tsp. garlic powder
1/2 c. nutritional yeast
2 tsp. light yellow miso
1/4 tsp. celery powder
1/3 c. tamari or low sodium soy sauce
1/2 c. sunflower seeds
6 c. oatmeal
Bring water and all seasonings to a boil, add sunflower seeds and oatmeal and stir until it thickens. Remove from heat. Preheat oven to 350. Form patties and place on baking sheets. Bake 15 minutes, flip and bake 15 minutes. Serve on a whole wheat bun and freeze the rest.

Spring rolls

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These are delicious spring rolls. The rice wrappers can be a little tricky but even if they aren’t pretty they’ll still taste delicious!

Serves 6

¾ c. firm tofu mashed
2 Tb. nutritional yeast
1 tsp. salt
½ tsp. garlic powder
½ tsp. onion powder

Scramble tofu and seasonings in a pan over medium heat until well combined.

ADD:

¾ c. zucchini diced
¾ c. yellow squash diced
¼ c. onion diced
¼ c. TEmpeh or sunburger diced
1 clove garlic minced
1 Tb. soy sauce
½ c. mung bean sprouts

10 rice wrappers (asian grocery store)

Stir fry the veggies over medium heat until softened, about 5 minutes. Add the mung beans at the end.

Dip rice wrappers in water for 30 seconds and allow them to set on a plate until they are completely softened. Fill them with veggie mix, roll up and fold sides. Serve with sweet and sour sauce to dip.
Sweet and Sour Dipping Sauce

I have experimented with sweet and sour sauces for a long time and this one is the closest to my favorite Chinese restaurant sauce! It can be used over seitan, tempeh, vegetables or as a dipping sauce.

¾ c. pineapple juice
¼ c. succanut
3 Tb. organic ketchup
1 ½ tb. apple cider vinegar
½ tsp. salt
1 Tb. cornstarch
2 Tb. water

Bring juice, succanut, ketchup, vinegar and salt to a boil. Combine water and cornstarch and pour into boiling sauce. Stir until the sauce thickens. Serve warm.

Black Bean Mango Stir Fry with Cilantro Lime Coconut Sauce
Ingredients
• Sauce:
• 1 cup light coconut milk
• 1/2 cup chopped fresh cilantro
• 1/2 tsp. garlic powder
• 1/2 jalepeno diced or 1/8 tsp. red pepper flakes
• 1 1/2 Tb. lime juice
• 1/2 c. fresh mango
• 1/2 tsp. salt
• 1 tsp. mae ploy curry paste {asian market}
• 1 inch piece fresh ginger root, minced
• 1 clove garlic, minced
• 1 tablespoon maple syrup
• • Stir Fry:
• 1/2 tablespoon coconut oil or sesame oil
• 1/3 c. vegetable broth
• 1 red onion, cut into 1 inch long strips
• 1 red bell pepper, cut into 1 inch long strips
• 1/2 cup thinly sliced carrot
• 1/2 c. broccoli
• 1/2 c. cauliflower
• 1 clove garlic
• 1 tsp. garlic powder • 1 can canned black beans, drained
• 2 mangos - peeled and cut into strips
• 1/4 tsp. salt
• 1/2 tsp. chili powder
Directions 1. To make the sauce, blend the coconut milk, lime juice, curry paste, mango, ginger, garlic, and maple syrup in a blender until smooth; stir in cilantro, set aside. 2. Heat the oil and veg. broth in a wok or large skillet over medium-high heat. Cook the onion, bell pepper, broccoli, cauliflower, garlic, and carrot in the hot oil until the carrot is tender, about 10 minutes. Add the black beans, spices and mango; cook and stir until the mango is hot. Pour the sauce overtop to serve.

Continue to Check back as new recipes will be added frequently!

I have lists of hundreds of healthy meal recipes, desserts, side dishes and a host of other recipes to share. I will be continually updating the website with new healthy meal recipes and pages.

Tips on creating healthy meals

Center your meal around beans and vegetables
Prepare a green salad with every lunch and dinner meal
Prepare green smoothies with lots of greens for breakfast and snacks
Add spinach or another leafy green to soups and casseroles
Add vegetables to casserole, soup, and other recipes

Enjoy making healthy meal recipe creations out of all of your recipes!