3 Recipe Ideas to Jumpstart Your Healthy Food Journey

Greetings readers!

Depending on who you ask, cooking can either be a major chore, or a creative outlet for stress. Trying to aim for healthy meals can also quickly become exhausting, but the goal for today’s blog is to share some wonderful recipes for quick, easy, and healthy food ideas! The great thing is that a lot of meals, including the recipes for today, can be modified based on taste, so feel free to do what you think is best! 

“Eating healthy” can be daunting because there are so many factors that go into what is healthy and what is not, but it is important to remember that moderation and balance are important in maintaining nutrition. What is considered healthy for one person may not seem healthy for another, so it is essential to make the best decision for yourself. White meats are also healthier than red meats, and plant-based protein is healthier than meats. Incorporating more veggies and even healthier fats such as olive oil over canola oil, or margarine instead of butter. Healthy lifestyles do not have to incorporate drastic changes and they can absolutely start small. 

Having a budget for cooking and food is a necessity, so making sure what fits your budget for healthy eating is a great way to begin incorporating more nutrition. Frozen fruits and veggies carry about the same nutrition values as their fresh counterparts but tend to be less expensive (and last longer!). You can always substitute a different type of meat or cut of meat for a recipe. Or, having even a premade version of the meat can work. For example, boneless chicken thighs may be cheaper than boneless chicken breast, or rotisserie chicken is cooked and cheaper than frozen/fresh cut chicken. It truly depends on what your tastes are but also what you can realistically spend your money on.

Here are 3 wonderful recipe ideas to jumpstart your healthy food journey:

  • Air-fryer Buffalo Chicken Taquitos. 

    This delicious recipe requires 4 ingredients only: tortillas, rotisserie chicken, mozzarella cheese, and buffalo sauce. Shred the rotisserie chicken and mix in the buffalo sauce and cheese. Warm your tortillas in the microwave for about 30-40 seconds, add a couple of spoons of the buffalo chicken mix, and roll (you can stick a toothpick in to keep the shape). Pop your rolls into an air fryer for about 6 minutes on each side, and while they are cooking, prepare a creamy dip (sour cream dip or ranch dressing works great!).

  • Stove-top Fried Rice.

    Fried rice is extremely versatile and can be cooked to suit anyone’s taste…that is if they enjoy rice! You can add carrots, onions, green beans, garlic, egg, choice of protein (beef, pork, chicken, shrimp), and even kimchi can be added. The great thing is that you can mix and match your ingredients to what you are feeling that day! You can use day-old rice or fresh rice (be sure to put the rice in the fridge for 15-20 minutes to dry it out for optimal frying!). Always start with your favorite oil, add in your veggies and then meat, and cook for about 10 minutes. Lastly, add your rice! Stir and fry it together for about 5-8 more minutes and add some toppings that you like such as sesame seeds, green onions, and ground spices!

  • Mediterranean Quesadillas

    This is a combination of two delicious cuisines and super easy to put together! You will need large flour tortillas or wraps, feta cheese, mozzarella cheese, hummus (roasted red pepper hummus works amazing for this recipe!), red peppers, and any optional cooked protein you want to add! You can start by mixing together the mozzarella cheese, feta cheese, red peppers, a dash of oil, and your optional protein. Then, you can take your tortilla/wrap and spread a light layer of hummus all around. Then, add 2-3 spoons of the mix to half of the wrap. Fold the wrap over and in a pan, spread some oil, and then add your folded quesadillas in the pan and lightly fry on both sides for about 4 minutes. These are great for yourself and to share! 

Here’s how YOU can be a Prevention Partner:

  • Do your best to substitute healthier meat/food options in your diet.

  • Try to replace a fast-food craving with a home-cooked lunch or dinner.

  • Encourage family members to try new foods, they may end up loving it!