27 healthy and easy-to-make recipes

With the rush of everyday life, practicality is the word of law. Healthier meal options are often left out, and “fast foods” – the famous fast foods – end up winning. This becomes alarming, because normally the nutrients contained in this type of food are not enough to maintain health and calories can exceed the limits.

Following a healthy diet is not a “seven-headed animal”. Sometimes all it takes is a little creativity.

And healthy and tasty options are not lacking! Numerous specialized websites provide easy and practical options for every meal of the day.

To demystify the concept that healthy food is synonymous with working in the kitchen, below are 30 practical meal tips selected to make everyday life easier.

Breakfast

1. Ricotta and chia cheese bread: in addition to being practical, this recipe also brings a healthy version of the darling of tables all over Brazil. When using ricotta, the recipe is lighter and more flavorful.

2. Greek yogurt cream with strawberries and granola: with few and affordable ingredients, this delicious recipe is ready in a few minutes and delights the palate.

3. Banana and flaxseed cake: this cake option brings the flaxseed grain as an adjunct, prolonging the feeling of satiety and getting rid of that mid-morning hunger.

4. Avocado smoothie with green tea: while green tea speeds up metabolism and boosts calorie expenditure, avocado helps fight binge eating.

5. Oatmeal and Banana Pancakes: an easy and quick recipe that uses that overripe banana that is about to go to waste. Reuse now!

6. Natural yogurt with hydrated oatmeal: we have oatmeal as the main focus. When hydrated, it has a soft texture, great to be used with natural yogurt and helps to regulate the intestines.

Lunch

7. Shrimp flambé with mashed manioc and quinoa: simple dish, but with that sophistication worthy of a famous restaurant. Step into the role of a chef and enjoy this delicious dish!

8. Grilled sea bass with sautéed mushrooms: even in the options of food coming from the sea, this recipe is not only delicious but also light. Play!

9. Stuffed chicken breast: in addition to being quick, the versatility of this dish draws attention: you can choose your favorite stuffing, and you still have the option of using white or red sauce.

10. Rice with chicken, peas, carrots and pepper: an alternative to get out of the “sameness” of everyday rice and beans. Simple, quick and tasty.

11. Filet mignon roast beef in a spice crust with pea puree: how about replacing the usual mashed potatoes for this alternative with peas? Worth the experience!

Afternoon snack

12. Tapioca omelet: a great meal, light and healthy, with a softness that only tapioca can provide.

13. Gluten-free banana cake from the blender: in addition to being a gluten-free option, it is made in the blender, which makes it easier to prepare.

14. Whole-grain banana pancake without eggs and milk: ideal recipe for vegans and those allergic to eggs and milk, contains oatmeal that helps control cholesterol and regulate blood sugar levels.

15. Banana Fit Biscuit: Fit recipe, which helps to keep in shape, as it does not contain fat, sugar, gluten or milk. Rich in fiber and vitamins, it helps to satisfy the craving for sweets in the middle of the afternoon.

16. Microwave sweet potato chips: great option to get away from industrialized snacks full of preservatives and trans fat. And best of all, it’s delicious!

Dinner

17. Caprese Pasta with Chicken: Are you dying to eat pasta but don’t want to be weighed down? Try this version. Easy, fast and light.

18. Tuna with quinoa crust: practical and fresh dish for the hottest days. It is to be tasted with the eyes!

19. Wholemeal bread pie with vegetables: light and healthy version of the savory pie, this recipe uses wholemeal bread, which promotes a feeling of satiety for longer.

20. Oven Salad: for those who have difficulty eating salads, it is a dish that leaves zucchini and eggplant with an extremely appetizing “face”!

21. Eggplant and zucchini “Pizza” au gratin: still talking about these two vegetables, how about exchanging that extremely caloric and greasy pizza for a healthier and still tasty meal? Try it!

22. Natural sandwich with ricotta, sweet and sour carrots and raisins: are you a fan of the natural sandwich? So try this option with ricotta, a lighter cheese, carrots in a different way and raisins to complement the different flavor.

desserts

23. Yogurt flan with passion fruit syrup: another option for not “falling dead” on sweets. Light, easy and beautiful, this recipe makes a lot, ideal to make when the family is together.

24. Frozen papaya yogurt: perfect recipe for hot days, the main ingredient is papaya, a fruit rich in vitamin C and E, which helps with digestion.

25. Fruit ice cream: the perfect recipe for a hot day! And the best: it doesn’t take any other ingredients besides the fruits. How about trying it?

26. Apples stuffed with granola and dried fruit: to combat the desire to eat sweets, they can also be used as an accompaniment to yogurt for breakfast.

27. Carob and honey cookies: in addition to being rich in nutritional content, carob has vitamins B1, A and B2, low in fat and does not contain gluten. It is definitely an ingredient worth betting on!