We have been taught importance of health since our childhood. We have been grown listening the paraphrase “Health is Wealth”, which we accept in later stage of our life. The key to maintain proper health lies in the food we consume on regular basis. It’s portion size, ingredients, diversity, vitamin and mineral contents and at last the most important thing how we prepare it. We should prefer home cooked food rather than outside food for better health and happiness.
In order to remain healthy, we must have perfectly healthy and balanced diet which contain right amount of protein, carbohydrate, fat and essential micronutrient to maintain perfect health of unit cell of our body. It will maintain perfect harmony among cells, tissues and organs to ensure desired functionality of the body.
Several recipes which can be easily prepared in home and simultaneously it can be healthy and maintain the equilibrium between macro and micronutrients which are essential for our body. Some of the home cooked recipes which can help you maintain proper health are described below
10 Home Healthy Recipes
Herbed Chicken Marsala
High protein chicken and low calories smothered sauté veggies are perfect combination of healthy and delicious food recipes. The veggies provide the essential vitamins and minerals while chicken breast supplements the protein requirements and makes it perfectly balanced diet.
Herbed chicken marsala can be prepared with boneless chicken breast, kosher salt, freshly grounded pepper, wheat flour, extra-virgin olive oil, low-sodium chicken broth, finely chopped sun dried tomatoes and rosemary, sliced white button mushroom, marsala wine, unsalted butter and roughly chopped flat leaf parsley.
Chicken and Spinach soup
Chicken is rich in protein while veggies are rich in carbohydrates and micronutrients. This combination supplements each other and create unique equilibrium between the macro and micro requirements of the body.
Chicken and spinach soup can be prepared with chicken ball with finely minced chicken, spinach, carrots, sprouts and freshly squeezed lemon juice. The tangy flavour soup is rich in carbohydrates, protein and essential minerals which makes it a perfect meal for health-conscious individuals.
Butter Milk Chicken with Charred Broccoli
High protein chicken and low calories smothered sauté veggies are perfect combination of healthy and delicious food recipes. Veggies are rich source of fiber and essential micronutrients.
Butter milk chicken and charred broccoli can be prepared with chicken marinated in butter milk, cumin powder, kosher salt, freshly chopped pepper, finely chopped garlic cloves, olive oil, maple syrup and large stalks broccoli cuts in florets. The dish is rich in aroma and spices.
Slow Cooked Pork-Tacos
Taco is traditional Mexican food with small had-sized corn or wheat tortilla topped with fillings and fillings can me made of variety of things including tender pork shoulder shimmered in chicken broth and aromatic spices. The spicy aroma and rich flavor make it delicious and irresistible.
The slow cooked pork taco can be prepared with ancho & pasilla chilies, unpeeled garlic cloves, chipotles in adobo sauce, roughly chopped medium white onion, extra-virgin olive oil, honey, cider vinegar, kosher salt, dried oregano, chicken broth, boneless pork shoulder cut in chunks, freshly grounded pepper, bay leaves, cinnamon stick and assorted taco toppings for garnish.
The importance of banana leaf in Indian culinary is incredible because of its multi-purpose use and benefits. In many parts of India banana leaf is used as ingredient for cooking delicious foods. For example: Patrani Fish is prepared in banana leaf which is a delicacy for Parsi people.
Patrani Fish can be prepared can be prepared with fresh and fleshy pomfret marinated in coconut, cumin, finely grounded coriander, chilies and garlic cloves wrapped in banana leaves and steamed till tender and juicy. It can be used as healthy snack.
Lemon Garlic Shrimp and Grit
Lemon-Garlic-Shrimp combination offers mouth-watering flavor and very difficult to resist. The combination is rich in aroma and taste while meeting the macro and micronutrients requirements of the body.
The recipe can be prepared with instant grits, freshly grounded pink salt and black pepper, finely grated parmesan cheese, medium shrimp-peeled and deveined (tail intact), finely minced garlic cloves, pinch of cayenne pepper if available, lemon juice along with wedges for servings, and roughly chopped fresh parsley.
Buffalo Cauliflower with Blue-Cheese Sauce
Chicken wings are the most popular because of its tangy flavor. However, if you haven’t tasted buffalo cauliflower wings, then you should. Buffalo cauliflower wings are considered as the chicken wings for the vegetarians and it offers rich tangy buffalo flavors without all the fats and calories. Health conscious individual should go for buffalo cauliflower rather than chicken wings.
Buffalo cauliflower wings can be prepared in two parts the blue-cheese sauce and the wings. The ingredients for blue-cheese sauces are nonfat sour cream, crumbled blue-cheese, skim milk, mayonnaise and freshly ground salt and black pepper. On the other and wings can be prepared with unsalted butter, hot sauce, freshly extracted lemon juice, olive oil, salt (kosher salt if available) and medium head cauliflower cut in florets.
Roasted Cauliflower and Broccoli
Veggies are rich source of fiber and essential micronutrients. People should explore new ways to cook and consumes vegetables which enhances our metabolism and provides vitamins and minerals. Veggies are rich in carbohydrate and micronutrients while deficient in protein and fats which helps in maintaining body weight.
Roasted cauliflower and broccoli can be prepared with small head cauliflower cut in florets, large stalks broccoli cut in florets, one head garlic broken in cloves, olive oil and salt according to taste. Preheat the oven and place the finely mixed veggies and cook it for 30-60 min till the veggies are tender and brown.
Idli is most widely used breakfast dishes in southern part of India. In general, idli is prepared with grounded rice and lentil but the rice can be replaced with oats which is richer in protein and essential micronutrients.
Oats idli can be prepared with roasted oats along with finale grated carrots, finely chopped green pepper, and finely chopped fresh coriander leaves. The batter prepared with the mentioned ingredients needs to be kept for fermentation and then steamed to get feathery-light scrumptious idli. It is rich in protein and vitamins & minerals and provides delicious taste without even compromising the health
Quinoa is nicknamed ad “Wonder Grain” because it cooks more quickly than rice and lighter and more nutritious than any other grains. It is native to South America and technically and commonly used as rich source of protein for thousands of years.
Quinoa salad can be prepared with boiled and rinsed quinoa, peeled cucumber cubes, small red onion cubes, diced tomato, finely chopped parsley & mint leaves, extra-virgin olive oil, red wine vinegar, lemon juice, salt, freshly ground pepper, some endives and freshly chopped avocado for garnish.