Let’s face it, we all plan and have great intentions for eating healthy meals – and it all goes down the drain the second time starts to run out. It makes sense, a three-minute mac n’ cheese meal is way easier to pop in the microwave than it is to chop up veggies, thaw out some protein and toss it all into a big salad. Even then, it becomes a challenge to create a meal that everyone wants to eat, and money starts to creep in as a factor along the way.
Here’s the goal of everyone everywhere who has a passion for healthy living – create good meals that are good for you while maintaining that delicious flavor that leaves you wanting more – a guilt-free dining experience. To go along with that, here’s the best learned hack – when you are eating food that is good for you, the whole world gets a little brighter. You function better, your metabolism and digestion are better, and life is better as a whole. Why not find ways to accomplish that while making foods that still taste good?
So let’s break it down. There are five main food groups that MyPlate recommends for every meal to keep it balanced – vegetables, fruits, dairy, grain, and protein. Beginning with category number one, vegetables, which is one of the easiest to incorporate into any meal. The first easy example of this is a simple salad. The best part? Premade salads. It’s like they knew and made something special for those of us that are young professionals, college students, etc.
Even if you are on a budget, grabbing a head of lettuce, a tomato, maybe some carrots/cucumbers, and pulling that chicken out of the freezer that’s been there since your mom took you to Costco a few weeks ago (just me?), you’ve got yourself a meal in maybe twenty minutes that is good for you, delicious, and pretty budget-friendly.
Not a salad person? That’s the thing about vegetables – there are literally hundreds of them to choose from. So here are a couple of favorites to try next time you are looking for healthy foods that taste good and are good that I like to make throughout the year:
- Sauteed zucchini and summer squash – this one is a favorite that I wait for all year round. Throw in the tiniest amount of butter, maybe a little garlic? Chef’s kiss, every time. There’s a recipe I love linked here!
- Spaghetti squash – if you want another easy meal, spaghetti squash is exactly where you should look. Toss it in the oven (or even the microwave) for around 15-25 minutes, and boom, dinner in a bowl – you don’t even have to wash it. The recipe is linked here.
- Artichokes – I have been surprised over and over again at how many people have never had an artichoke. Growing up, we boiled them until soft, and then they fell right off and made a great side veggie for any dinner.
Next, let’s talk about fruits. I really haven’t met a lot of people who don’t love at least one…if not many. Incorporating fruits is really fun because you can put them in a fruit salad, a yogurt parfait, or even just straight fruit. Another great part? Fruit is naturally great for you! Filled with nutrients, fruit keeps us healthy and even protects us against certain illnesses. On top of that – it’s delicious.
Personally, I love my basics – bananas, strawberries, oranges, you know the type. One of the best things about fruit is that I love to incorporate it into meals, especially desserts, to create healthier alternatives. I personally believe in balance, meaning that the goal is not to throw away the things you love, but to make food that fuels your body and your soul.
Here are a few favorite fruit-style desserts that never get old:
- Strawberry shortcake – This one is so easy and so delicious. My favorite strawberries are near my house at a small stand and believe me, they are so sweet, you don’t even realize that it’s actually good for you.
- Fruit tart – a fun medley of any fruits you want, I linked a recipe here!
Next, dairy. This one is a little complicated today, especially because of all the plant-based milk and alternatives. My only advice on this one – do your research and make sure you are getting the nutrients you need if you go for substitutes. Dairy builds bone strength, provides calcium and vitamin D, and contributes overall to health.
Here are some effortless recipes involving dairy, most of which are easy to substitute for alternatives!
- Yogurt parfait – Easy, simple, delicious. This is such a great recipe for breakfast, I love putting it in little cups as a brunch dish! The recipe is linked here.
- Milkshake – As I said, I am all about balance. Having a milkshake every now and then isn’t going to hurt you, especially if you add in some fruit. This one is so easy, it doesn’t even need a link! Mix up some strawberries, vanilla ice cream or yogurt, and add in some milk to make it smooth. YUM.
Next, grains are important to incorporate into meals. This one is kind of fun – who doesn’t love pasta? Grains are super important as they provide vitamins and minerals, and are overall good for a healthy life. Grains are great when it comes to pasta and bread; the tough part about grains is matching refined and whole, and limiting amounts of processed foods. As I have mentioned several times – balance is everything. Pasta can actually be really good for you, especially when you top it with a healthy tomato sauce and other veggies, but too much of a good thing…well, you know the saying.
Here are some of my favorites, and remember: balance is key!
- Gnocchi – this is an interesting pasta as it is mostly made from potatoes, but incorporates flour to thicken it up. A great recipe I love that tops the pasta with fresh tomato and basil sauce can be found here.
- Sourdough bread – my mom makes loaves of sourdough bread weekly, and it is amazing how many concoctions you can come up with. My personal favorite is a thin slice with a thin layer of melted butter, topped with some peaches in the summer.
Last, but certainly not least, is protein. I love a good chicken dinner, and my dad has always grilled the best ribeye you will ever have. Today, as diets and palettes have changed, things like tofu and BeyondMeat have emerged, creating more opportunities to try new things and still giving us the nutrients we need. Fish, beef, chicken, etc., provide us with a lot of iron, magnesium, and vitamin B, which is important to have in your diet.
More favorites:
- Mushroom chicken – This one provides protein, vegetables, and a “yum” factor. One of my favorites is linked here!
- Steak – meat can be expensive, but there really isn’t anything quite like a good grilled steak. I linked an easy how-to guide here.
- Miso soup – My roommate makes a mean miso soup, and tofu is a great source of protein if you don’t eat meat! A recipe I found online is linked here!
While eating healthy and finding meals that are delicious and good for you is incredibly important for you, here’s some last-minute food for thought. What you put in your body matters for your physical self, but what you fill your free time with outside the kitchen matters more – especially for your eternal self. My peace and my life revolve around filling my soul with faith, not food. So, as you make recipes that are good for you, make sure that you fill your soul with the good news that no matter what you eat, you are loved immensely. 1 John 3:1: “See what great love the Father has lavished on us, that we should be called children of God! And that is what we are!”.