As the saying goes, “you are what you eat.” Eating nutritious foods is essential to live healthily. Consuming natural ingredients is always the best option for a healthy diet.

Here, we will introduce five natural recipes that are not only delicious but also packed with nutrients to fuel your body.

1. Quinoa Salad

Quinoa is naturally gluten-free grain that is high in fiber and protein. It is also a great source of vitamins and minerals such as calcium, magnesium, and iron. Here’s how to make a flavorful quinoa salad:.

Ingredients:.

• 1 cup quinoa
• 2 cups water or vegetable broth
• 2 Tbsp olive oil
• 1 Tbsp red wine vinegar
• 1 tsp honey
• 1 garlic clove, minced
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 cup chopped fresh parsley
• 1/2 cup chopped cucumber
• 1/2 cup halved cherry tomatoes
• 1/4 cup diced red onion
• 1/4 cup crumbled feta cheese

Instructions:.

1. Rinse quinoa in a fine-mesh strainer and drain.
2. In a medium pot, bring water or broth to a boil. Add salt and rinsed quinoa. Reduce heat to low and simmer, covered, for 15 minutes or until water is absorbed.
3. Remove from heat and let stand for 5 minutes.
4. Fluff quinoa with a fork and transfer to a large bowl.
5. In a small bowl, whisk together olive oil, red wine vinegar, honey, garlic, salt, and pepper. Pour over quinoa and toss to combine.
6. Add parsley, cucumber, tomatoes, red onion, and feta cheese. Toss once again and serve.

2. Veggie Stir-Fry

A veggie stir-fry is a quick and easy way to load up on vitamins and minerals. You can use any vegetables you have on hand, and it’s a great way to clean out your fridge. Here’s how to make a basic veggie stir-fry:.

Ingredients:.

• 1 Tbsp vegetable oil
• 1 cup sliced mushrooms
• 1 cup sliced bell peppers
• 1 cup sliced onions
• 1 cup sliced zucchini
• 1 cup broccoli florets
• 1 garlic clove, minced
• 1 Tbsp soy sauce
• 1/4 tsp black pepper

Instructions:.

1. In a large skillet or wok, heat oil over medium-high heat.
2. Add mushrooms, bell peppers, onions, zucchini, and broccoli. Stir-fry for 5-7 minutes until vegetables are tender but still crisp.
3. Add garlic, soy sauce, and black pepper. Stir-fry for an additional 2-3 minutes.
4. Serve hot.

3. Sweet Potato Soup

Sweet potatoes are a great source of beta-carotene and vitamin C. They are also lower on the glycemic index than regular potatoes, which means they won’t spike your blood sugar as much. Here’s how to make a delicious sweet potato soup:.

Ingredients:.

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• 2 medium sweet potatoes, peeled and diced
• 1 Tbsp olive oil
• 1/2 cup diced onions
• 1 garlic clove, minced
• 4 cups vegetable broth
• 1/4 tsp nutmeg
• 1/4 tsp black pepper

Instructions:.

1. Heat oil in a large pot over medium heat. Add onions and garlic and sauté for 2-3 minutes until onions are translucent.
2. Add sweet potatoes, vegetable broth, nutmeg, and black pepper.
3. Bring to a boil, reduce heat to low, and simmer for 20-25 minutes until sweet potatoes are tender.
4. Use an immersion blender or transfer the soup to a blender and blend until smooth.
5. Serve hot.

4. Chia Pudding

Chia seeds are tiny powerhouses that are loaded with fiber, protein, and omega-3 fatty acids. They are also versatile and can be used in a variety of dishes. Here’s how to make a delicious chia pudding:.

Ingredients:.

• 1 cup almond milk or any milk of your choice
• 1/4 cup chia seeds
• 1 Tbsp maple syrup or honey
• 1/4 tsp vanilla extract

Instructions:.

1. In a small bowl, whisk together almond milk, chia seeds, maple syrup or honey, and vanilla extract. Whisk until well combined.
2. Let the mixture sit for 5 minutes, and then whisk again to break up any clumps.
3. Cover and refrigerate for at least 1 hour or overnight.
4. Serve cold with your favorite toppings such as fresh berries or sliced fruit.

5. Greek Yogurt Parfait

Greek yogurt is an excellent source of protein and probiotics. It is also low in sugar and has a tangy taste that pairs well with fruits and nuts. Here’s how to make a healthy and delicious yogurt parfait:.

Ingredients:.

• 1/2 cup plain Greek yogurt
• 1/4 cup granola
• 1/2 cup mixed berries
• 1 Tbsp honey

Instructions:.

1. In a small bowl, mix together Greek yogurt and honey.
2. In a serving glass, layer yogurt, granola, and mixed berries.
3. Repeat until the glass is full or ingredients run out.
4. Serve immediately.

Conclusion

Eating natural and nutritious foods is essential for a healthy lifestyle. These five recipes are a great starting point to add more healthy meals into your diet. Experiment with different flavors and ingredients to find the ones that work best for you.

Bon appétit!.