A Day of Easy & Healthy Recipes | World Health Day 2021

Breakfast 

Breakfast is the most important meal of the day, so eating a well-balanced, nutritious meal is important to start your day off strong. Smoothies are a great option in the mornings, especially if you’re on-the-go and are wanting something that doesn’t require much prep work. The best part is you can take your smoothie with you to enjoy! 

Evergreen Smoothie 

Ingredients: water or coconut water, frozen mango, fresh/frozen kale or spinach 

This evergreen smoothie is vibrant, refreshing, and delicious! If you’re wanting a bright, tropical-inspired smoothie with blends of mango and coconut water, then this evergreen smoothie is an absolute must. Start by adding cold water or coconut water into a high-power blender. Next, throw in your frozen mango and fresh/frozen kale or spinach (we recommend fresh) and blend until smooth. It’s just that easy! 

graph

Berry-Maple Blast Smoothie 

Ingredients: milk, maple syrup, frozen blueberries, spinach, yogurt, salt, ice cubes 

This berry-maple blast smoothie is sure to please! Once you gather all your ingredients, start by putting a handful of spinach and ½ cup of frozen blueberries into a high-power blender, followed by a cup of milk (we recommend almond/oat milk), 2 spoonfuls of yogurt (greek/plant-based), a pinch of salt, maple syrup to taste, and 3-5 ice cubes. Then, just blend until smooth and you have yourself a delicious berry-maple blast smoothie! 

Cinnamon Twist Smoothie 

Ingredients: rolled oats, banana, yogurt, brown sugar, milk, cinnamon, vanilla extract 

Want a smoothie that’s filling and tastes like dessert? This cinnamon twist smoothie has a warm cinnamon flavor and hearty oats for a well-balanced, nutritious breakfast. Place all your ingredients into a blender and blend away – so quick, easy, and delicious! 

Lunch

Next stop: Lunch! Eating lunch every day helps keep your metabolism active and gives your body the energy it needs for the rest of the day. Ensuring that you're eating a proper, nutritious meal also provides you with loads of vitamins/minerals, and also helps you to stay focused so you can tackle all your daily tasks and activities.

Crunchy & Fruity Chicken Salad 

Ingredients: Chopped or shredded cooked chicken, mayonnaise or plain greek yogurt, celery, apples or grapes, nuts - walnuts, almonds, or pecan nuts (toasted – optional), red onion (optional), spices – salt, pepper, garlic powder 

Sweet, savory, creamy, and crunchy – this chicken salad is the perfect light and tasty lunch option. It also refrigerates well, so you can prep ahead of time and store for a few days to enjoy for lunch! In a large mixing bowl, combine ½ cup of mayonnaise or plain greek yogurt, and ¼ tsp each of salt, pepper, and garlic powder. Next, add in 2 cups of cooked chicken, ½ cup of chopped celery, ½ cup of quartered grapes or apples, ½ cup of (toasted) nuts, ¼ cup of finely chopped red onion (if using), and stir well to combine ingredients. This salad is perfect for sandwiches, wraps, or on its own! 

Grilled Peach & Arugula Salad with a Mint Vinaigrette (Vegetarian Option) 

Ingredients: fresh ripe peaches, fresh arugula, cheese (parmesan/goat/feta), walnuts, shallot, fresh mint leaves, balsamic vinegar (white or regular), extra-virgin olive oil, honey, spices – salt and pepper 

Vinaigrette: 

In a mason jar, combine 2 tbsp of white or regular balsamic vinegar, 1 tsp of honey, ½ small shallot – thinly sliced, 2 tbsp of finely chopped fresh mint leaves, and 5 tbsp of extra-virgin olive oil. Tighten the lid and shake well to combine ingredients. 

Salad: 

This grilled peach and arugula salad is fruity, creamy, and loaded with amazing flavor! To cook the peaches, halve and remove the pits from 2-3 peaches, heat a grill pan over high heat, lightly grease with oil, add the peaches cut side down, and grill for 1-2 minutes or until golden brown. Once finished, set the peaches aside to cool off while you prep the rest of your salad. For the base of your salad, lay down some arugula on a plate, add in your cheese, and top it off with  ¼ cup of toasted walnuts. 

Lastly, slice the peaches into wedges and top the salad with them. Drizzle with the mint-vinaigrette and enjoy! 

Taco Salad with Cilantro-Lime Dressing  

Ingredients: ground meat, spices – salt, pepper, chili powder, onion/garlic powder, ground cumin, smoked paprika, oregano, salsa, romaine or iceberg lettuce, cherry or roma tomatoes, toppings*, dressing* 

The perfect blend of textures and flavors in this taco salad make it a crowd pleaser! You can customize it to your liking and make it ahead of time to enjoy for a few days. Build your base with romaine or iceberg lettuce and ground beef/chicken/turkey seasoned with salt, pepper, chili powder, ground cumin, smoked paprika, oregano, and salsa. Pick and choose your favorite taco salad toppings! *We recommend shredded cheese, avocados, corn, freshly chopped tomatoes, and crushed tortilla chips. Top with *cilantro-lime dressing and enjoy your nutritious, flavor-packed salad! 

Dinner

It's dinnertime! After a long day of work or activities, you're probably exhausted and just wanting to go to sleep, but—before you do, it's important to take the time to treat yourself to a healthy and delicious meal. You deserve it! Dinner may also be the only time of day where you and your family get to be together in one place, so take advantage of this precious family time and catch up. There's nothing quite like enjoying a delicious homemade meal with the ones you love. Keep reading to explore some easy dinner ideas you can try out!

Sheet Pan Mediterranean Shrimp 

Ingredients: large, peeled shrimp, fresh asparagus, olive oil, garlic, red onion, feta cheese, black olives, lemon, fresh cilantro or parsley, spices – salt, pepper, smoked paprika, and oregano 

Loaded with color and flavor, this easy sheet pan Mediterranean shrimp is the perfect quick and easy dinner option! Combine all your ingredients (except lemon, feta cheese, and olives) and lay them on a sheet pan making sure to season and drizzle with olive oil before placing in the oven. In just 15-20 minutes, you’ll have flavorful, succulent shrimp and bright veggies to enjoy. After cooling to room temperature, sprinkle with feta cheese and lemon for extra flavor. Dinner is served! 

Honey Garlic Glaze Salmon 

Ingredients: skin-on salmon fillets, extra-virgin olive oil, honey, lemon juice, hot water, minced garlic, *spices – salt, pepper, smoked paprika, cayenne pepper, chopped fresh parsley or green onion (optional - for garnish), lemon wedges (optional - for garnish) 

This salmon dish has complimentary hints of honey, garlic, and lemon – yum! First, gather all ingredients, let the salmon fillets come to room temperature, and pat dry. Next, whisk together extra-virgin olive oil, honey, minced garlic, lemon juice (we recommend fresh), hot water, and spices to taste*. Drizzle half of the honey garlic glaze over the salmon fillets and place in a skillet. Season the salmon with salt and pepper, then heat up some olive oil in a skillet. Add in the fillets skin-side down and brown on both sides. Flip each fillet over and pour the other half of the glaze over the fillets. Move the skillet to the oven and bake for 4-5 minutes. Lastly, garnish with fresh lemon wedges and parsley or green onion for color. Serve over a bed of rice or quinoa, alongside veggies, or simply on its own! 

Cheesy Sicilian Pasta (Vegetarian Option) 

Ingredients: pasta - rigatoni, ziti, or spaghetti, eggplants, marinara sauce, extra-virgin olive oil, cheese – mozzarella, ricotta, or parmesan, fresh basil, spices – salt, pepper, oregano, red pepper flakes (optional) 

We're going to Sicily with this hearty cheese and eggplant pasta! Start by bringing a pot of salted water to a boil and cook your pasta according to the box’s instructions. While it’s cooking, heat up marinara sauce in a large pot over medium-low heat and preheat your oven to 425 degrees Fahrenheit. Next, line 2 large baking sheets with parchment paper and start prepping the eggplants. Use a peeler and shave long alternating strips of eggplant. You should be left with a zebra-striped pattern when finished. Then, cut the eggplant horizontally into ½-inch thick rounds, discarding the end pieces. Place the eggplant on the lined baking sheets and brush with olive oil on both sides. Sprinkle with salt and pepper and roast until golden and tender (appr. 35-45 min.). Your pasta should be done cooking by this time – reserve ½ cup of the pasta water, drain pasta, and return to pot. When the eggplant is finished cooking, add it into the marinara sauce and mix it up. Add in olive oil, fresh basil, dried oregano, and red pepper flakes (optional). Lastly, add the pasta, cheese, reserved pasta water, and spices into the eggplant-marinara sauce and stir to combine. Easy and delicious! 

We hope you find some delicious recipes that you can make your own. Happy Cooking!