18 Meals Real Healthy People Eat To Start The Year Right – BuzzFeed News


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Health

Step away from the detox diet.

The start of a new year doesn’t have to mean an
end to delicious food you actually want to eat.

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Even if some of your resolutions involve
wanting to make some changes to your diet.

And to prove it, we asked people who love food
— food bloggers, nutrition coaches, and
dietitians — their favorite things to make and
eat to start the new year with healthy
deliciousness.

Here’s what they shared with us:

ID: 10205821

1. Sweet
Potato Chickpea Curry

Sweet Potato Chickpea Curry

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“This recipe looks long, but the part that
takes the longest is actually roasting the
sweet potatoes. The rest is a cinch!

Everyone should be eating more plants, and this
recipe will help you do just that. It gets its
creamy texture from the puréed sweet potatoes
and coconut milk, and you can dial up the spice
as much as you want! The chickpeas are super
filling, and the combination of spicy and sweet
is addictive!

The recipe makes a big batch, so you can toss
some into the freezer for those nights when you
don’t want to cook, or even for lunches at
work! CURRY FOR DAYS!”

Get the recipe
here.

—Abby Langer, RD, of Abby Langer
Nutrition in Toronto

ID: 10197435

2. Thai
Quinoa Salad

Thai Quinoa Salad

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“This recipe for Thai Quinoa Salad is a hit, no
matter where I go. It’s perfect for weekday
lunches or as a side or for sharing at a
potluck. Specifically, the addition of edamame
beans (usually found in the frozen section of
the grocery store) makes this salad hearty
enough to be a meal. A ½ cup serving of edamame
beans offers about 12 grams of protein. Score!”

Get the recipe here.

—Nita Sharda, RD, owner of Carrots and Cake
Balanced Nutrition Consulting

ID: 10198169

3. Salmon
with Lemon Mustard Dill Sauce

Salmon with Lemon Mustard Dill Sauce

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“Whenever I’m craving a dinner that’s delicious
but also really healthy, my go-to is my salmon
with lemon mustard dill sauce. It’s ready in
minutes and will win over even people who don’t
think they like fish!”

Get the recipe
here.

—Anne Mauney, MPH, RD, founder of fANNEtasticfood.com

ID: 10208380

4.
No-Bake Pumpkin Pistachio Energy Balls

No-Bake Pumpkin Pistachio Energy Balls

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“I love my easy to make, no-bake bites of
pumpkin deliciousness! They’re a great way to
satisfy your craving for sweets and get your
energy up in the afternoon, while keeping you
away from the vending machine! Made with simple
ingredients, these pumpkin-pistachio energy
balls are a satisfying and healthy snack.”

Get the recipe
here.

—Danielle
Omar, MS, RD, Integrative Dietitian at
Food
Confidence

ID: 10197286

5.
High-Protein Oatmeal

High-Protein Oatmeal

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Anne Mauney

“This high-protein oatmeal is one of my
favorite healthy breakfast recipes to start the
day on the right foot. It’s fast and easy to
make (you can make it on the stovetop for a
larger portion, or follow the microwave
instructions for a faster single-serve option)
and unlike most oatmeal, it will actually keep
you full and satisfied for more than five
minutes.”

Get the recipe
here.

—Anne Mauney, MPH, RD, founder of fANNEtasticfood.com

ID: 10197292

6. Smoked
Sausage and Split Pea Soup

Smoked Sausage and Split Pea Soup

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“I live in soups on the colder months! Right
after the holidays, a vegetable-packed soup
satisfies my cravings for comfort food. As a
registered dietitian, I love a good split pea
soup for the additional protein the peas
contribute, and I always stir greens in in the
final minutes — from spinach to kale to collard
greens — to make the soup as nutrient-dense as
possible.”

Get the recipe
here.

—Kath Younger, RD, founder of Kath Eats Real
Food

ID: 10197304

7.
Roasted Kale Butternut Squash

Roasted Kale Butternut Squash

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“This roasted kale butternut squash is perfect
for these chilly, winter months. Once the
butternut squash is halved and baked, simply
mash up the insides and stuff with your
favorite toppings. For this recipe we went with
a garlicky kale!”

Get the recipe
here.

—Wendy Lopez, MS, RD, and Jessica Jones, MS,
RD, CDE, co-creators of Food Heaven
Made Easy and authors of the
28-Day Plant-Powered Health Reboot

ID: 10197324

8.
Butternut Squash and Apple Soup

Butternut Squash and Apple Soup

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“I’m not going to stick to my no-takeout
resolution if making dinner seems like a chore,
and soups are 100% the fastest way to make a
nourishing meal that’s packed with nutrients.

This vegan butternut squash and apple soup
takes only minutes (and one pot!) to make and
tastes amazing: savory and sweet, perfect for a
cold winter night. It’s also packed with fiber
and Vitamin A, so even if it’s the only healthy
thing I eat that day, I’m on the right track.”

Get the recipe
here.

—Liz Moody, healthy food blogger and founder of
Sprouted
Routes

ID: 10197338

9.
Roasted Beet Rosemary Pita Pizza

Roasted Beet Rosemary Pita Pizza

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“One way to ensure you are eating healthy is to
try and eat a variety of colors in your meal
whenever possible. For example, adding red
beets to a smoothie, green kale to a salad,
purple cabbage to your tacos, orange peppers to
your burrito. Get the picture? The more colors,
the better. Because each color represents
different vitamins, minerals and
phytochemicals. This Roasted Beet Rosemary Pita
Pizza is 7 colors, to be exact. Your Friday
night pizza date just got a whole lot better
with these powerful flavors and wholesome
ingredients.”

Get the recipe here.

—Jessica Jones, MS, RD, CDE, co-creator of
Food
Heaven Made Easy and author of the
28-Day Plant-Powered Health Reboot

ID: 10213264

10. Black
Bean Burrito Bowl

Black Bean Burrito Bowl

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“This healthy and hearty black bean burrito
bowl is filling, satisfying, and super easy to
make! Throw your favorite veggies into a bowl
with stewed black beans, cottage cheese (a
healthier substitute for sour cream and
cheese!) and a few crumbled chips on top. It
takes less than 20 minutes to make and is easy
to put together no matter what you have on
hand!”

Get the recipe
here.

—Anjali Shah, board certified health coach and
founder of The Picky Eater

ID: 10197374

11.
Hearty Crockpot Meat ‘n Veggies

Hearty Crockpot Meat 'n Veggies

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Sumnersgraphicsinc / Getty Images

“I buy three to five pounds of meat (beef,
chicken, pork, lamb…your call!) and put it in
crockpot with some potatoes (cut in half or
whole) and favorite veggies. Fill the crockpot
with water so it just covers the ingredients.
Then set to cook for six to eight hours on low.
The longer you cook it, the more fall-apart
tender the meat gets. This is cost-effective —
you can get inexpensive/tougher cuts of meat
(which have more flavor than expensive cuts)
because they soften up in the crockpot.”

—Albert
Matheny, MS, RD, CSCS co-founder of
SoHo
Strength Lab and advisor to Promix
Nutrition

ID: 10197522

12.
Rotisserie Chicken with Quinoa, Salad, and Wine

Rotisserie Chicken with Quinoa, Salad, and Wine

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Courtesy Brian St. Pierre

“I love this meal because it’s quick, tasty,
satisfying and requires minimal cooking skill.
You pick up a pre-cooked rotisserie chicken
from the store on your way home, cook up some
quinoa once you get there, and while that’s
cooking make a small salad of your choice, pour
yourself a nice glass of wine along with a
glass of water, and you are good to go!”

—Brian St. Pierre, MS, RD, CSCS, director of
performance nutrition at Precision
Nutrition

ID: 10198124

13.
Protein Perfect Breakfast Cake

Protein Perfect Breakfast Cake

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“This recipe has a brilliant macronutrient
breakdown to provide the right amount of
protein, fat, and carbs. It’s great to fuel you
for the day, and perfect for before a workout.
Even better is that it is SUPER easy to make
with only four main ingredients.”

Here’s the recipe:
2 cups oats ground into a flour (using a
blender)
3 cups egg whites
3 tbsp coconut oil
3 cups frozen raspberries
1 tsp salt
1/2 tsp baking powder

“In a mixing bowl, combine all the ingredients
and mix. Pour into a 9×9-inch pan and bake at
350 degrees for 40 minutes. Perfection!”

—Holly
Perkins, CSCS, author of
Lift to Get Lean and creator of
Women’s
Strength Nation

ID: 10198192

14.
Crunchy Kale Salad with Avocado and Sesame

Crunchy Kale Salad with Avocado and Sesame

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“Top this salad with grilled chicken or a
handful of garbanzo beans and you’ll have an
almost-addictive blend of flavors that’s rich
in nutrients and friendly to really any healthy
eating plan.”

Get the recipe
here.

—Amelia Winslow, MS, MPH, nutritionist and
founder of Eating Made
Easy

ID: 10198380

15. Egg
White Muffins with Cheese and Veggies

Egg White Muffins with Cheese and Veggies

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“Put two or three on a plate with a side salad
or sweet potato for a meal! Just put all of
your favorite veggie ingredients in muffin
tins, fill with egg whites and bake. Voila!”

Get the recipe
here.

—Jeanette
Jenkins, The
Hollywood Trainer

ID: 10198432

16.
Skinny Cajun Meatballs

Skinny Cajun Meatballs

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“I love to make these meatballs in large
batches and freeze. When I need something quick
to eat, I simply warm and serve!”

Here’s the recipe:
1 pound ground sirloin
1 tsp hot sauce
1 tsp Cajun seasoning
1 tbsp Worcestershire sauce
1/8 cup Panko bread crumbs
1/8 cup crushed Fiber One cereal
1/4 cup 2% milk
1 egg

“Preheat the oven to 350 degrees. In a large
bowl, combine all the ingredients. Using a
tablespoon, scoop meatballs onto baking sheet.
Bake for 30-40 minutes. Serve.”

—Shelly Redmond, RD, founder of Skinny
Louisiana

ID: 10198464

17.
Chicken and Root Veggie Skillet Meal

Chicken and Root Veggie Skillet Meal

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“I love one-pot meals because they’re simple to
make and simple to clean up after. Plus, all of
these ingredients are fresh and loaded with
nutrients since it contains a variety of root
vegetables, fruit, lean protein, fresh herbs,
and turkey bacon.”

Here’s the recipe:

4 cups chopped root vegetables of your
choice
1 cup chopped onion
2 chopped apples
4 chicken breasts
1 tsp thyme, 2 tsp chives
3 slices turkey bacon
1/2 cup chicken broth

“Start by cooking the chicken and bacon in a
little bit of olive oil until both are fully
cooked. Then add in the chopped root veggies,
onion, herbs, and apple. Then add the chicken
broth and bring to a boil until veggies are
soft and the liquid has been absorbed.”

—Sarah
Maughan, nutrition coach at Precision
Nutrition

ID: 10198491

18. Toast
with Toppings

Toast with Toppings

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“After the New Year, make snacks that curb your
cravings and keep you full and energized for
hours. The right snack combo makes all of the
difference in the world. They don’t have to be
boring and drab just because the holidays are
over! I keep the party going by topping a piece
of sprouted, flourless Ezekiel toast with
variety of fun, delicious, and easy toppings.
Here are some examples that are all under 175
calories:

• ¼ avocado + 2 teaspoons sesame seeds
• ¼ avocado + 1 teaspoon tahini + pinch of red
pepper flakes + fresh parsley
• 1 tablespoon nut butter of choice + pinch of
Ceylon cinnamon
• 2 tablespoons Hummus + sliced tomatoes +
sliced cucumbers + a little fresh parsley
• ½ small banana, sliced + 1 teaspoon nut
butter of choice + 1 sliced strawberry + pinch
of Ceylon cinnamon

—Rachel Beller, MS, RDN, founder of Beller
Nutritional Institute and author of

Power Souping

ID: 10200826

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