Have you eaten a good breakfast? Have you eaten a good lunch? Now it’s time to finish the day the best possible way: with a delicious and healthy dinner, full of nutrients and flavors.
I don’t want to talk a lot because I know you’re hungry and looking forward to cooking, so please check the first post of this series if you want to read all the considerations. Here I’m only going to remind you of four:
- My lunch and dinner recipes are perfectly interchangeable, I’ve just classified them depending on the moment of the day I ate them.
- Feel free to adjust the amounts according to your needs. I often use more.
- In the translations of Spanish recipes, I’ve not only written the metric system measurements, but also converted them to imperial. You’re welcome!
- Photos are mine unless stated otherwise.
Are you wearing your apron? And your chef hat? Ok, that’s optional (although advisable for motivation haha). Let’s cook!
Ahi salmon poké lettuce cups (Eeat by Khooee)
Do you want to feel as if you were having dinner at an exotic beach? Try this recipe. It’s an amazing mix of flavors.
Broccoli, chicken & sweet potato bake (Healthy Happy Hannah)
Minimize the main ingredients; maximize the taste.
Buffalo chicken salad (Hungry Girl)
It has nothing to do with buffalos, it’s called like that because, allegedly, this is the typical way of making a salad in Buffalo, New York. I don’t know if that’s true but, if it is, thanks for revealing the secret!
Fish ceviche (Diabetes a la Carta)
There are people who cringe at the mention of raw fish, but try it first because you might be surprised… It’s a super yummy and fresh dish.
Ingredients for 1:
-A clean fish fillet (sea bass, monkfish, gilt-head bream, sole…)
-Onion
-Green pepper
-Red pepper
-Carrot
-Lime or 1/2 lemon
-Fresh coriander
-Ginger
-Virgin olive oil
-Salt
Method:
-Cut the onion, the red pepper and the green pepper into strips. Set aside.
-Peel the carrot and grate it.
-Dice the fish. You should get dices of about 2 cm / 0,8 inches.
-Mince the coriander and grate the ginger.
-Put the fish in a cold container, add salt, lime juice (don’t squeeze it too much or it will give a bitter taste), a pinch of coriander and ginger.
-Mix well and add the veggies, mix again and let it marinate for 2-3 minutes in the fridge.
-Place on a plate, dress with olive oil, stir and serve.
Fitness moussaka (1000 Fit Meals)
It’s kinda like lasagne, healthier than the usual ones they sell pre-cooked, and an awesome way to include more veggies in our diet while having fun.
Ingredients for 4:
-1 eggplant
-1/2 or 1 small zucchini
-2 tins of tuna (120 g / 4,2 oz)
-1 egg
-1 egg white
-100 g / 3,5 oz grated cheese
-100 g / 3,5 oz skimmed cottage cheese
-250 g / 8,8 oz crushed tomatoes
-1 onion
-1/2 red pepper
-Salt
-Black pepper
-Oregano
Method:
-Get the crushed tomatoes ready.
-Wash the eggplant and cut it into slices that aren’t thicker than 1 cm / 0,4 inches. Add salt and leave the slices in a strainer or paper towel for about 20 minutes for them to lose the bitterness. (You can skip this step if you’re in a hurry).
-Meanwhile, mince the onion and the pepper and sauté them over low heat in a frying pan with a drop of oil. Stir them from time to time until they’re soft.
-Add the tuna, pepper, a pinch of salt if you want, and the crushed tomatoes. Cover the frying pan and let them cook over low heat for about 5-8 minutes.
-Meanwhile, peel the zucchini and cut it into thin slices. Grill it a bit and set aside.
-Rinse the eggplant slices (to remove some salt) and dry them with paper towel. Sear them.
-Turn on the oven at 180ºC / 356ºF.
-Prepare this cream: beat the egg, the egg white, the cottage cheese, pepper and a pinch of salt.
-Grease the mold or tray and assemble the moussaka: eggplant and zucchini bed, 1/2 of the tuna and veggies stir-fry, 1/2 of the cottage cheese cream, 1/2 of the grated cheese. And repeat again the same 4 layers.
-Bake for about 40 minutes, sprinkle a bit of oregano and enjoy an incredibly yummy moussaka.
Grilled salmon with pilaw rice and sautéed veggie stew (Eroski Consumer)
Rice is yummy prepared in a thousand different ways, and this one is a winner combination.
Ingredients for 4:
-600 g / 21 oz salmon
-100 g / 3,5 oz rice
-2 garlic cloves
-Parsley
-150 g / 5,3 oz frozen veggie stew
-100 ml / 0,4 cups olive oil
-A pinch of salt
Method:
-To make the pilaw rice, we’ll sauté minced garlic cloves with the rice until the grains get a bit of color. Then we’ll add hot water (double of water than rice).
-When it’s half cooked, add minced parsley and salt and let it boil over low heat for 18 minutes. The final result is a white, dry and loose rice that will serve as garnish.
-In an anti-adherent frying pan with 4 tbsp of olive oil, sauté the veggie stew, until it’s slightly brown, and set aside.
-In a grill or anti-adherent frying pan, cook the salmon. In order to do that, spread it lightly with olive oil. Cook 3 minutes each side and salt.
-Serve the salmon together with the rice and the sautéed veggie stew.
Lombard, corn, apple, chicken and boiled egg salad (Mujer de Élite)
Adding fruit to salads is one of the best ways to brighten them up and give them a touch of sweetness.
Ingredients for 1:
-50 g / 1,8 oz lombard
-120 g / 4,2 oz chicken breast
-30 g / 1 oz sweet corn
-1 egg
-1/2 apple
-Virgin olive oil
-Salt and pepper
Method:
-First, boil an egg for 10-12 minutes.
-Meanwhile, cut the lombard into thin shreds and chop the apple.
-Then, sauté the chicken breast in a frying pan with a bit of olive oil. Once it’s ready, mix all the ingredients and add the boiled egg cut in halves.
-Dress the salad with pepper, salt and virgin olive oil.
Pizza-fied cauliflower tots (Hungry Girl)
You won’t get tired of them! Make sure you have enough sauce to dip all of them.
Ratatouille with poached eggs (Eroski Consumer)
Ratatouille with egg is a staple in my diet, and I always keep some ratatouille in the freezer because it can always save you a lot of trouble. This recipe takes the basic one to the next level, and adds Serrano ham and cheese.
Ingredients for 4:
-2 zucchini
-2 tomatoes
-1 red pepper
-1 green pepper
-1 onion
-4 eggs
-20 g / 0,7 oz grated cheese
-150 g / 5,3 oz Serrano ham
-4 garlic cloves
-Parsley
-2 tsp olive oil
-Vinegar
-A pinch of salt and black pepper
Method:
-Dip the 2 tomatoes in a pan with boiling water. Peel them.
-Dice the zucchini, the peppers and the tomatoes; cut the onion and the garlic cloves into thin slices.
-Put the veggies in a pan with oil and add salt and black pepper.
-Cook over low heat for 20 minutes.
-In order to make the poached eggs, you need to have a pan with vinegar. Curdle each egg in it separately.
-When the veggies are poached, add the poached eggs and bake in the oven for 3 minutes with a bit of grated cheese.
-Meanwhile, sauté the Serrano ham sliced with oil.
-Serve the ratatouille with the ham slices and a bit of minced parsley.
Roasted eggplant with tomato and salmon (Diabetes a la Carta)
Maybe the most simple of these recipes and yet it’s mouth-watering. It’s a great option for appetizers or snacks too.
Ingredients for 1:
-1/2 eggplant
-1 tomato
-25 g / 0,9 oz smoked salmon
-2 loafs of 10 g / 0,35 oz bread
-Green onion
-Salt
-Black pepper
-1 tbsp virgin olive oil
-Balsamic vinegar
Method:
-Roast the eggplant in the oven for 30-40 minutes at 180ºC / 356ºF. Once it’s cooled down, peel it and chop it into big pieces.
-Take advantage of the heat of the oven to toast the bread.
-Grate the tomato, dry the excess water and dress with olive oil, vinegar, salt and pepper.
-Mince the green onion and mix with the tomato. Set aside.
-Put the eggplant pieces on a plate, add salt and pepper, place the minced tomato on it and then the smoked salmon.
-Dress with a thread of olive oil. Accompany with the toasts.
I hope all these recipes have inspired you to be creative in the kitchen and forget the false idea that you have to choose between enjoying and being healthy. If you try any of them, upload it to instagram and tag me (@swallow_the_world). I’ll love to see your creations!
Wow, this is such a great collection of healthy recipes! I need to try those healthy pizzafied cauliflower tots.
xo Jannine
Thank you so much Jannine!! Yes try them, they won’t disappoint!