Ensuring to have a well-balanced diet daily can help gain calories and essential amino acids that are required to boost up energy for daily tasks along with regular exercise.
Of course you do not want to add fuel to the fire, you want to fuel your exercise regime. Choosing the right foods for that is not as simple as deciding to eat vegetables over sweets. A timely schedule set for the correct foods at the right timing plays an essential role in kicking off with a good start.
Don’t worry, we are here to help you create healthy and tasty recipes that you can incorporate into your meal plan. Let’s have a look at them!
1. Quinoa and Beetroot Salad
If you are looking for a lighter meal or a side dish in a larger meal, this tasty salad is the right fit for you. It is packed with wholesome nutrients that will skyrocket your performance with fresh energy.
- Whole beetroot: 950g
- Oil: 10ml
- Quinoa: 150g
- Water: 380ml
- Pickled and chopped jalapeno and chillies: 50g
- Diced feta cheese: 85g
- Shredded italian parsley: 35g
- Extra virgin olive oil: 10ml
- Sherry vinegar: 20ml
- 1. The oven must be heated to 225°C.
- 2. Chop off the beetroot stalks and coat them in oil.
- 3. Roast the beetroot for roughly 45 minutes or insert a knife to check if it is cooked well.
- 4. Once it is cooked, keep it at one side and let it cool.
- 5. After cooling, remove the skin off.
- 6. Dice the beetroot into 1cm cubes and let it cook.
- 7. Add water to quinoa and let it boil.
- 8. Enclose with a lid and simmer until all the water has been soaked up.
- 9. Allow quinoa to cool.
- 10. Blend all ingredients together and gently put them when about to serve.
2. Corn and Lentil Fritters
You know, there are those days that are so busy and tiring, and all you want is to prep a wholesome and filling, quick dish. That's when this easy and quick recipe turns out to be a great meal option. And what’s more, the leftovers of this dish can be used as a great add-on to the entire meal.
- Wholemeal Flour: 1 Cup
- Baking Powder: 1 Tsp
- Drained and Rinsed Canned Lentils: 400g
- Canned Cream Corn: 420g
- Drained and Rinsed Canned Whole Corn Kernels: 420g
- Eggs: 4
- Finely Chopped Parsley: ⅓ Cup
- Oil: 1 Tbsp
- 1. Gently combine flour, baking powder, lentils, creamed corn, whole corn kernels, eggs and parsley one by one in a bowl.
- 2. Heat a non-stick frying pan.
- 3. Pour oil into the pan.
- 4. Put the fritters one by one in a pan once the oil is hot enough.
- 5. Fry until the fritters turn golden brown on both sides.
3. Vegetable Biryani
Biryani…Hmm, are you feeling the nostalgic aroma of the spices brewing from the dish? Indeed, this recipe is definitely loved by most.
- Oil: 2 tbsp
- Grated onions: 2
- Grated carrots: 2
- Chopped ginger: 1 tbsp
- Crushed garlic: 4 cloves
- Biryani paste: 4 tbsp
- Crushed tomatoes: 1x400g can
- Grated eggplant: 1
- Basmati rice: 1 1⁄4 cups
- Drained and rinsed canned lentils: 1x400g can cup
- Water: 1 ½ cups
- Plain yoghurt: 1⁄4 cup
- Finely chopped broccoli: 4 cups
- 1. Pre-heat oven to 200°C.
- 2. Heat some oil in an oven-proof casserole plate.
- 3. Add onions and carrots to it.
- 4. Mix them well and cook until they are soft.
- 5. Combine ginger, garlic, biryani paste, tomatoes and eggplant. Warm and cook it slowly until eggplant becomes soft and tomatoes have dissolved into a paste form.
- 6. Put basmati rice, lentils, water and yoghurt together. Boil and turn off heat once done. Cover with a lid and keep it in the oven.
- 7. Cook it for roughly 45 minutes or till you notice the rice is cooked and starting to get crispy at the edges.
- 8. Mix broccoli together and cook for another 15 minutes or until the broccoli turns soft.
- 9. Serve the dish whilst it is hot.
4. Veggie Puffs
Who says vegetables are boring? Tasty dishes like veggie puffs will make you fall in love with vegetables! Moreover, it can be made with any type of cooked vegetables!
- Chopped cooked vegetables: 2 cups
- Grated cheese: 1/2 cup
- Chopped parsley: 1/4 cup
- Crushed garlic: 1 clove
- Eggs: 3
- Curry powder: 1 tsp
- Baking powder: 1/2 tsp
- Flour: 1/4 cup
- 1. Preheat the oven to 200°C.
- 2. Combine the ingredients together.
- 3. Drop lumps of tablespoon sizes of the batter on an oil/ butter greased baking tray.
- 4. Bake it for about 10 to 15 minutes or until they turn golden brown and crispy on the edges.
5. Oat Crackers
Handy snacks are always good to have. Oat crackers are quick-to-make snacks and can also be stored in jars for a longer period. The good news is that it can go with any topping!
- Rolled oats: 170g
- Wholemeal flour: 140g
- Baking powder: ½ tsp
- Margarine: 75g
- Cold water: 125ml
- Sesame seeds: 20g
- 1. Heat the oven to 175°C.
- 2. Blend the oats in a mixer until they turn into coarse flour particles.
- 3. Now add wholemeal flour, baking powder and margarine and mix until combined.
- 4. Keep adding water slowly and mix until a dough is formed.
- 5. Remove the dough and start kneading it until it combines to become a soft ball.
- 6. Roll the dough into roughly 3mm thick and cut into 5cm circles.
- 7. Combine the remaining dough bits and roll them again.
- 8. With a soft brush gently spread the tops of the crackers with more water.
- 9. Sprinkle the sesame seeds on top.
- 10. Put the crackers on greased baking trays.
- 11. Bake for about 25 minutes or until they turn crisp.
- 12. Allow it to cool down on racks.
- 13. Place in airtight containers for storage.
Taking into consideration the fast-paced life of today’s world, healthy recipes like these are worth trying as it inspires you to prepare your own tasty and nutritious dishes at home, instantly. Do try these recipes out and don’t forget to let us know your food experience. We look forward to providing additional nutritional recipes and food hacks to help you be healthy and fit without having to stress out on preparing meals.
Author: Mrunal Nikam