10 Healthy Dinner Ideas (including some tasty desserts and drinks). Post contains affiliate links.
I know how much fun new recipes are. No matter how many cookbooks, how many awesome cooking and food websites I become aware of, I still get excited when I find a new tasty recipe to try. This is especially true when the recipe is healthy and easy too!
As a result of my love for new recipes, and the fact that I know my readers feel the same way. I've decided to round up a few tasty ones for you today.
Below you will find 10 healthy dinner ideas that are perfect for the lengthening days as we dream of warmer weather (well most of us any way)! 😉 Let me know what you think, okay?
Mango-Honeydew Salsa
Caribbean Tacos
Whole Wheat Linguine with Chicken & Vegetables
High Protein Pasta With Vegetables
Pasta Delicioso – with Chicken or Without
Instant Pot or Slow Cooked Meatball Subs
Chicken Avocado & Lime Sandwiches
Healthy Fudgsicles
Homemade Hot Chocolate
Green Smoothie Even Your Kids will Love
Mango-Honeydew Salsa
I don't know if you've ever tasted Mango salsa. But it is surprisingly delicious! Salsa in general, especially if it's fresh, is technically a vegetable. This salsa is a vegetable mixed with a fruit!
Mangos are rich in vitamin C and so is Honeydew. The peppers are also rich in vitamin C, and other important vitamins and minerals, including potassium. Potassium is especially important because most people are not getting enough of this crucial mineral in their diet. Fruits and vegetables are some of the best sources of this important mineral.
So, if your family likes salsa, then this is a great way to sneak in some extra fruits and vegetables into their diets. Fresh, easy and yummy!
2 mangos
1/2 honeydew melon
4 T minced onion
1/3 cup chopped cilantro
1 jalapeno or other pepper, seeded and chopped
Juice of 2 limes
Salt and Honey to taste
Chop fruit into small pieces. Add all other ingredients and chill to allow flavors to blend. Great on fish, pizzas, and chicken.
Mix marinade and toss with cooked and shredded chicken. Take soft corn tortillas and fry a bit to soften or heat if you don't want them fried. Layer the chicken, shredded green cabbage, and mango salsa on tortilla. Delicious!!
Healthy Fudgesicles
You and your kids will not be able to lay off these healthful treats, which will be delicious anytime, especially in the summer. And don't forget that chocolate has a lot of health benefits.
Directions: Mix all ingredients in your blender, then pour into Popsicle molds and freeze for 4-5 hours.
Green Smoothie Even Your Picky Eaters Will Drink!
It’s super easy and fast to make. You can also play around with the fruits you use. And you can use just spinach, mixture of spinach and kale, or just kale. We just started using broccoli, which is surprisingly good. You can also add flax seeds, wheat germ, and any other extras you'd like!
This recipe is super simple. All you need is a blender and the following ingredients:
1-2 bananas
1/2 cup frozen peaches
1/2 cup frozen mango
Couple handfuls of spinach
water – add 1/4 cup at a time until is thin enough to blend; may also use juice or milk of your choice
1/2 cup Nonfat Greek Yogurt (optional)
Whole Wheat Linguine (or other pasta) with Veggies
The beauty of pasta dishes is you don't have to stick to just one type. Depending on your mood or your family's preference, you can use pretty much any shape pasta you want.
I do recommend using whole grain or legume pasta though. This is because white, enriched pasta is missing a lot of the original nutrients naturally available in the whole grain.
Also, try this trick for cooking pasta to serve without sauce:
Boil the pasta/linguine in 1/4 part water and 3/4 part chicken broth. This gives the pasta (especially whole wheat) a much more interesting flavor.
You an also use gluten-free legume pasta for this recipe. Not only is legume pasta rich in protein, but it is high in fiber, magnesium, B6, and iron as well.
Broccoli or other favorite green vegetable such as peas, zucchini, or spinach (or all of the above) 🙂
1 clove garlic, chopped
1 t salt or to taste
1/2 t freshly ground pepper or to taste (we use white pepper because our son doesn't like black pepper)
2 c halved cherry tomatoes
Zest from one lemon (this is what it's called when you grate the skin off of the lemon).
White pasta is usually in a 16 ounce package. However, whole wheat and legume generally come in smaller package sizes. So pay attention to how many servings you are actually getting.
Cook the pasta until al dente or as preferred. (We cook our whole grain pasta a bit longer because our son complains that it is grainy if we don't cook it long enough).
Drain…reserving 1 cup of the pasta water. Transfer the hot pasta to a large bowl and add the ricotta, tossing to combine.
Meanwhile, heat the olive oil over medium-high heat in a large skillet. Add the green beans, garlic, salt & pepper and sauté for 4 minutes.
Add the reserved pasta cooking liquid and cook until tender, about 4 more minutes.
Add the pasta & ricotta to the pan with the beans & toss to combine.
Add the tomatoes and gently toss. Top with the lemon zest. Serves 4
Pasta Delicioso
Ready for another delicious, easy, and flexible recipe your kids will love? Here it is:
This recipe has no exact measurements. You really can't mess it up, so just go with your gut. (Don't you love those kinds of recipes?)
Bring a pot of water to boil. Add chicken stock or chicken bouillon to the water. (This gives the pasta a yummy flavor)
Add your favorite pasta (I like whole wheat or legume spiral, tubes, thin spaghetti or angel hair, and bow tie pasta.
Boil according to directions on box.
Chop up all your favorite veggies and sauté in 2TBSP of olive oil.
I like squash, zucchini, tomatoes, red peppers, green peppers, mushrooms, garlic. Add balsamic glaze and continue to sauté.
Cut up chicken breasts into bite-sized pieces and cook in separate skillet. Add chopped onions (these are a must because they caramelize and give good flavor to EVERYTHING) and garlic. Add balsamic glaze.
Add the chicken mixture and pasta to the veggies and stir. Add parmesan cheese and stir. I also sprinkle parmesan cheese on top when serving.
Vegetarian Style Pasta Delicioso
Just skip the chicken and go with all the veggies!! (This is an ESPECIALLY good time to try to legume pasta because it will supplement the protein and iron that is missing when you don't eat meat).
1 tsp. Real vanilla extract (tastes WAY better than the Imitation stuff)!
Pinch salt
Directions:
In saucepan over medium heat melt water, honey & cocoa. Add vanilla, salt and milk. Heat to desired temperature then remove and serve! Enjoy!
HealthyInstant Pot Ideas – Slow Cooked Meatball Subs
You can use already prepared meatballs from the store for a super easy meal. However, I recommend making a big batch of meatballs and freezing them. That's what my husband does. In fact, he uses part pork and part turkey for his recipe (add recipe) but you can try the chicken/turkey only option if you don't eat pork.
In fact, we eat the meatballs in Swedish Meatball recipe as well as spaghetti and meatballs. I eat them by themselves sometimes! (I love meatballs)! =)
The really cool thing about making meatballs is that they freeze really well, and you can heat up 1 or 2 for a single lunch or enough for the whole family for dinner.
1 lb. frozen meatballs (preferably homemade), chicken, turkey, 10% lean ground chuck, or combination of these ground meats, will all work
1 (26 oz.) jar spaghetti sauce (My favorite is Barilla) – you can also add some fresh cut up vegetables such as bell pepper, onion, garlic, and mushrooms to spruce it up
1 package whole wheat hot dog buns (whole wheat is really important here because when you eat white buns, all of the original vitamins and minerals are stripped away including magnesium and vitamin B6).
8-12 slices provolone cheese (provolone cheese is not only delicious but it's lower in fat and calories than cheddar cheese).
To cook, pour frozen meatballs and spaghetti sauce in slow cooker.
Cook on low for 4-6 hours or high 2-4 hours.
Scoop a few meatballs into a bun (of your choice) and top with cheese. As shown in picture, you can use a small bun and just 1-2 meatballs to help control portion size.
Calorie watching? Here is an option: buy slider rolls and only use 1-2 meatballs per sandwich.
2 Tbsp. mayonnaise (may use light mayo or homemade mayo)
1 Tbsp. Worcestershire sauce
Zest of 1 lime
Juice of 1 lime
Drizzle olive oil on chicken breasts, and season with salt, pepper and season salt. Grill chicken breasts.
Spread dressing on roll.
Put chicken on roll and add Swiss cheese.
Add avocado and tomato slices.
Easy peasy and yummy!
Best Food for Psoriasis: How Diet May Improve Your Psoriasis
(post may contain affiliate links)
In 2017, a team of researchers from the San Francisco School of Medicine’s Department of Dermatology, University of California found that reduced alcohol consumption and a gluten and nightshades free diet improved the symptoms of Psoriasis. Additionally, a diet that contained fish oil, Vitamin D, and vegetables also proved effective in the treatment for this skin condition.
More than 1200 individuals from the National Psoriasis Foundation were surveyed with 61 questions on their food habits and dietary practices. The researchers published the findings in Dermatologic Therapy May 2017 issue. People with psoriasis consumed less sugar, dairy products, and fiber to reduce their symptoms.
Along with it, a reduced quantity of alcohol, members of the nightshade family, such as peppers, tomatoes, potatoes, and eggplant also helped them to curb down the skin shedding process effectively.
Furthermore, the survey also revealed that people with psoriasis alleviated their symptoms by including fish oil, vegetables, and vitamin D in their regular meals. These foods acted like natural cures for psoriasis.
Does Food Trigger Psoriasis Symptoms?
Nutrition is one of the biggest players in fighting against several health problems, including Psoriasis. Although food is not the only trigger that boosts the symptoms of Psoriasis (stress and bad weather can also be one of them), certain foods do flare up the condition.
While medical treatments often reduce the rapid skin cell production in order to curb the symptoms down, psoriasis is a lifelong condition and has no cure. Therefore, lifestyle changes and shifts in dietary habits are the only home remedies of psoriasis that you can include without worrying about the side effects of modern medications.
Choosing anti-inflammatory foods, eliminating gluten, and choosing low-calorie ingredients showed signs of improvement in the surveyed members.
High anti-oxidant foods, along with weight loss and remedies to reduce inflammation can also help relieve the symptoms effectively.
TCM or Traditional Chinese Medicines are herb-based treatments that can help you reduce inflammation naturally. Chinese herbs like Indica Naturalis and Aloe Vera are widely used in China to treat various skin conditions, including psoriasis.
Foods to Avoid for Psoriasis
You must avoid foods that trigger inflammation and weaken the immune system, such as:
Processed Foods
Processed foods are high in calories, trans fat and saturated fats. Consuming processed foods can lead to weight gain, low metabolism, metabolic syndrome, and other health conditions, including inflammation. Foods you must avoid to processed food intake include pre-packaged foods, canned foods, processed meats, packaged bakery products, and foods high in salt, sugar, and fat.
Nightshades
Nightshade plants and veggies are rich in solanine. Solanine is a compound that causes indigestion and promotes inflammation in persons with psoriasis. The National Psoriasis Foundation states that Nightshades can trigger the symptoms of psoriasis. Examples of foods classified as nightshades are tomatoes, peppers, potatoes, and eggplant.
Gluten Rich Food
People with psoriasis could also become gluten sensitive. There are certain health conditions that are characterized by autoimmunity to gluten. So, you must avoid all foods that have gluten, such as wheat, rye, barley, and malt-based foods. You should also avoid foods that contain wheat, barley, and malts, such as pasta, vermicelli, semolina, baked goods, and noodles, sauces and condiments, and malt beverage like beer. These foods all contain gluten.
Alcohol
Psoriasis is an auto-immune health condition, which means it is directly linked to the immune system. Alcohol has the potential to disrupt your immune system and therefore, you must restrict alcohol every day.
Foods that People with Psoriasis Can Consume Every day
Most fruits and veggies are rich in antioxidants and are anti-inflammatory. Both are essential compounds to decrease stress and inflammation. anti-inflammatory, omega 3 fatty acids. contain a high amount of anti-inflammatory and anti-oxidants include broccoli, cauliflower, and Brussels sprouts, cherries, strawberries, raspberries, blueberries, grapes, and other dark fruits, and leafy greens, such as spinach, kale, and arugula.
Fish
Among all meat-based products fish is the best for health. You must have those fishes that provide your body the necessary anti-inflammatory, omega 3 fatty acids. Omega 3 fatty acids promote good health and reduce both internal and external inflammation. You can have salmon, sardines, trout, and codfishes to treat your psoriasis naturally.
Healthy Oils
Certain vegetable oils also contain anti-inflammatory, omega 3 fatty acids, for example. Try including olive oil, coconut, flax seed, and safflower oils in your diet. However, do not have oils that contain a high amount of omega 6 fatty acids.
Dr. Pragno Diet
Dr. Pragno, in his book, Healing Psoriasis: The Natural Alternative describes how a healthy lifestyle and a good diet can improve the symptoms of psoriasis. His approach includes consuming fruits and vegetables in high quantities, having grains, meats, seafood, eggs, and dairy in moderate quantity, and avoiding red meat, nightshades, and processed foods completely.
Vegan and Mediterranean diets also seem to help in treating the skin problem.
Reach out to your nutritionist for more clarity on how you can control your condition through food habits.
Author Bio:
Emylee Modest is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. Emylee currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.
This is a quick summary of why you need folate, also known as vitamin B9, in your diet. Folate is important for healthy fetal development. It is important in preventing heart disorders, sperm abnormalities, and birth defects. Folate also helps build muscles, and is needed for red blood cell production. Below are 5 reasons why you need folate. (This post may contain affiliate links).
1. You Need Folate for Healthy Fetal Development
Folate is important for healthy blood in adults as well as unborn babies. Thus, folate sufficiency reduces the risk of folate-deficiency anemia. Macrocytic anemia is another name for this type of anemia. “Macro” means big, “cytic” refers to cells. Thus, “macrocytic” literally means large red blood cells.
2. Red Blood Cell Production and Prevention of Anemia.
Anytime anemia is present, it means there is not enough oxygen being transported through the blood. This results in fatigue for the already born person. Anemia causes mental retardation, learning disabilities, and increased risk of infection and growth retardation. Thus, folate insufficiency during pregnancy increases the risk of birth defects in the unborn child.
3. Folate Prevents Birth Defects
Studies show that sufficient folate intake during pregnancy reduces birth defects by 50%.
4. Prevents Heart Disorders
Homocysteine is an amino acid that, when it is too high, leads to an increased risk of heart disease and stroke. Sufficient folate in the diet reduces harmful homocysteine levels in the blood. Thus, folate reduces the risk of heart disease and stroke by reducing homocysteine levels in the blood.
Folate has also been shown to reduce the thickening of the arterial wall. This is another way that folate reduces the risk of cardiovascular disease (CVD).
5. Folate Fights against Chromosome Abnormalities
Folate fights against chromosome (think “genetic”) abnormalities in sperm. This means that it is possible to reduce the risk of birth defects even before conception by assuring you are eating enough folate-rich foods. This applies to men as well as women.
Originally I only intended to write about 5 Reasons Why You Need Folate. However, I found another good reason. (And there are more, but this is just a quick summary).
6. Folate is important for Healthy Muscles
Muscles are made stronger and bigger with the help of folate, which is required for the conversion of arginine to nitric oxide (NO). So, if you or anyone you know, is trying to strengthen and grow your muscles, a folate-rich diet will help with this process.
Below is a delicious recipe that is rich in folate, vitamin B6, iron, vitamin a, vitamin c, and fiber.
Does food affect autism? Though still a controversial topic, one thing I can definitely say is, “Yes, food affects autism.” How do I know this? It's simple. (Post may contain affiliate links)
FOOD AFFECTS EVERYONE
A healthy, balanced diet that is complete with all of the essential vitamins, minerals, fiber and good quality ingredients will make anyone feel better.
BUT Does Food Affect Autism?
Autism is traditionally viewed as a neurodevelopmental disorder. However, a large percentage of persons diagnosed also have digestive problems. Despite this, traditional treatments focus on controlling behavior through psychiatric and social therapies. These therapies are important in the overall treatment plan. But what has been largely ignored by the medical field is the role of diet in treating autism (and ADHD).
Research shows that the role of digestive disorders in the development of autism needs to be taken more seriously. Common digestive issues are constipation, diarrhea, and intolerance to milk products (casein) and gluten. And as many as 50% of children put on a gluten-free/casein-free diet (GF/CF) improve. Not only that, but other therapies, including supplementation, are shown to improve behavioral problems.
What follows is a brief summary showing the relationship between symptoms and nutritional status.
Different Diet Considerations
Dysfunction of the digestive system is more common in children with autism than in children without autism. Part of these dysfunctions can be explained by a lack of the enzymes required to properly digest certain carbohydrates and proteins. This helps to explain why many children respond well to a GF/CF diet. Gluten is the protein in certain grains and casein is the protein in cow's milk products.
Some children have problems digesting certain types of carbohydrates as well. This is one of the reasons why so many different diets have been proposed. For example, the ketogenic diet, which is extremely low in carbohydrates, and the specific carbohydrate diet (SCD), which limits certain carbohydrates. Also, a low oxalate diet is sometimes proposed.
The Ketogenic Diet
The main issue with putting your children on any of these diets is the potential for nutritional deficiencies. For example, the ketogenic diet (90% fat, low protein, low carbohydrate) is extremely low in fiber and high in saturated fat. So there is a risk of cardiovascular complications and constipation (which is often already a problem). The Ketogenic diet has been shown to be effective in about 25% of children, and is a good option to consider IF YOUR CHILD HAS PROBLEMS WITH SEIZURES. The Ketogenic diet has been used to treat epilepsy for decades, though it is not effective for everyone. However, it is a highly restrictive diet and should not be followed without the guidance of a physician and a dietitian.
This diet recommends limiting carbohydrates to monosaccharides, which are one molecule sugars. The rationale behind this idea is that polysaccharides (“poly” means “many) are harder to digest and contribute to digestive problems.
The logic goes something like this: “When foods aren't digested properly, sometimes there is “intestinal overgrowth” which leads to disease-causing bacteria in the gut.”
This diet is extremely restrictive, and in my opinion, not a diet that should be followed long-term. It may however, help with short term healing of the inflamed gut during acute flare-ups. But except for testimonials, the research is sorely lacking.
An example of what a SCD diet might look like is here.
Low Oxalate Diet
This diet is based on the possibility that high oxalate levels in the blood contribute to the symptoms of Autism. So, on this diet, foods rich in oxalates are avoided. For example, spinach, beetroots, cocoa, black tea, figs, lemon zest, and a whole slew of other foods.
The reason supplementation is usually helpful is because a large percentage of children are deficient due to inadequate intake and poor absorption of nutrients.
Omega-3 Fatty Acids
Omega-3 fatty acids are extremely important to the proper development of the nervous system in children. This starts in the womb and is why it is important that pregnant moms are getting enough omega-3s in their diet. Breastmilk contains the essential omega-3s which previously were lacking in formula. In approximately 1999, the FDA approved omega-3s to be added to formulas because there was so much evidence showing their benefits.
As children grow, omega-3s continue to be important. However, seafood is one of the top allergens. Plus people in the US usually don't consume enough fish to meet needs. Thus, supplementation is usually necessary to see a difference. And there is strong evidence that supplementing with omega-3 fatty acids in kids with autism, aged 5-17, results in improvements in speech and articulation, openness to social interaction, as well as improved mental health.
In contrast, a deficiency of omega-3s results in loss of concentration, hyperactivity, dyslexia, dyspraxia, and the symptoms of autism. In other words, sometimes a contributing cause to the development of ADHD, autism, and other developmental delays is an omega-3 deficiency.
Vitamin B6 and Magnesium
Vitamin B6 is vital in the synthesis of neurotransmitters. For example, serotonin, dopamine, norepinephrine and epinephrine. These are the neurotransmitters that are targeted when MDs prescribe medications to treat depression and sometimes ADHD. Persons with Autism Spectrum Disorder (ASD) are also affected.
Research involving blood levels of vitamin B6 shows interesting results. Whereas blood levels of B6 are often high in persons with autism, the enzymes necessary to make the vitamin active, and thus useful to the body, are often low. This means that even if the child is consuming enough vitamin B6 through diet, it is possible that the B6 is not available for his body to use.
Research supports that vitamin B6 and magnesium supplementation improves behavior in persons with autism. Speak to your doctor if you are concerned about your child's B6 or magnesium status.
But you can start by working to assure that adequate amounts of both of these important nutrients are in your family's diet. One big step is encouraging whole grains, nuts and seeds as much as possible. Also, magnesium is rich in all green vegetables.
Vitamin C
Vitamin C is an antioxidant and may have a protective effect. However, more research is needed in order to determine if vitamin supplementation is necessary. It is really not that hard to get enough vitamin C. One 8 ounce glass of Orange Juice, for example, has 120% of the US RDA of vitamin C. Broccoli, cauliflower, zucchini, tomatoes, pineapple and mango are all good sources as well. Click here for a list of foods high in vitamin C.
Vitamin A
If your child is deficient in vitamin A, supplementation may be helpful. However, vitamin A can be toxic in high doses. So I don't recommend supplementation except as part of a multivitamin supplement. Most multivitamins contain vitamin A.
Vitamin D
Inadequate Vitamin D intake has been linked to increased risk for autism. This was discussed elsewhere. It has also been shown to have a “neuro-protective” effect, and may be important to proper action of neurotransmitters as well.
Vitamin B12 and Folic Acid
Deficiencies in the Cerebrospinal fluid (CSF) have been seen in patients with ASD. This appears to be related to autoantibodies that bind receptors necessary for folate use by the body. As a result, even though folate is high in the blood, it is not available to the body for use. Both B12 and folate are important for a healthy nervous system. So, it is important to make sure there is adequate intake of both vitamins. B12 is found in all animal products and fortified cereals and nondairy milks. Folate is rich in green vegetables and orange juice.
Iron
Children with autism and other sensory processing issues often limit food intake. Thus, iron deficiency is a common problem. However, due to the common digestive problems associated with autism (and ADHD), often the iron deficiency is related to poor absorption. The first step to preventing iron-deficiency is assuring your child is getting iron rich foods every day. You can increase the absorption by combining vitamin C rich foods with iron rich foods. See here for a list of food combinations that increase iron absorption.
Also, if you are concerned, have your child's iron levels tested. If they are low, your doctor may suggest a supplement.
Keep in mind that a multivitamin with iron will not usually contribute to constipation problems. However, high dosage iron supplements often do lead to constipation. Your doctor will help you weigh the benefits and the risks.
Zinc and Copper
The relationship between zinc and copper is confusing and complicated. Suffice it to say that both zinc and copper can be low in children with autism, but it is a fine line between too little and too much. Zinc affects copper status and vice versa. So, it's important to keep them in balance. This is where a Registered Dietitian who specializes in treating autism with supplements can greatly help.
In 2016, The United Nations declared Pulses as Superfoods. Four years later, they are still as healthy as ever. And they are also delicious, inexpensive, and easy to cook with.
If you're wondering what a pulse is, and you are also wondering what constitutes a “superfood,” then you've come to the right place.
First of all, a definition. Pulses are the edible seeds of plants in the legume family.
For example,
lentils
green peas
split peas
chickpeas (garbanzos)
Are all pulses.
Also, dried beans including
kidney beans
pintos
and black beans
Are pulses as well.
To put it simply, pulses are legumes (beans and peas), and they are highly nutritious.
Pulses as Superfoods
Why are pulses classified as superfoods? There are at least 10 reasons:
High in Protein, Folate, Iron, Magnesium, and B vitamins
High in Fiber
Easy to Cook With
Promote Sustainable Agriculture
Decrease Greenhouse Gases
Increase Soil Health
Require Less Water than Other Crops
Help with Weight Management
Reduce Cardiovascular Disease and Cancer Risk
Help to Increase Food Security
And pulses are delicious when prepared correctly. Because of their mild taste, they can be integrated into many dishes, even desserts.
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2 mangos
Add the tomatoes and gently toss. Top with the lemon zest.
