Eating Healthy

1. Quinoa and Black Bean Salad
3. 
   Ingredients:

• 1 cup quinoa
• 1 can black beans, drained and rinsed
• 1 red bell pepper, chopped
• 1/4 cup chopped cilantro
• 2 tablespoons olive oil
• Juice of 1 lime
• Salt and pepper to taste
  Instructions:

1. Cook quinoa according to package instructions and let it cool.
2. In a large bowl, combine quinoa, black beans, red bell pepper, and cilantro.
3. In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
4. Pour dressing over salad and toss to combine.
5. Chill before serving.
7. Grilled Chicken with Steamed Vegetables
9. 
   Ingredients:

• 2 chicken breasts
• 1 tablespoon olive oil
• Salt and pepper to taste
• Mixed vegetables (broccoli, carrots, cauliflower)
  Instructions:

1. Preheat grill to medium-high heat.
2. Brush chicken breasts with olive oil and season with salt and pepper.
3. Grill chicken for 6-7 minutes per side or until cooked through.
4. Steam mixed vegetables until tender.
5. Serve grilled chicken with steamed vegetables.
7. Avocado and Tomato Toast
9. 
   Ingredients:

• 2 slices whole grain bread
• 1 ripe avocado
• 1 medium tomato, sliced
• Salt and pepper to taste
• Red pepper flakes (optional)
  Instructions:

1. Toast the bread slices.
2. Mash the avocado and spread it evenly on the toast.
3. Top with tomato slices.
4. Season with salt, pepper, and red pepper flakes if desired.
6. Lentil Soup
8. 
   Ingredients:

• 1 cup lentils, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon cumin
• Salt and pepper to taste
  Instructions:

1. In a large pot, sauté onion, carrots, celery, and garlic until softened.
2. Add lentils, vegetable broth, cumin, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.
4. Serve warm.
6. Greek Yogurt Parfait
8. 
   Ingredients:

• 1 cup Greek yogurt
• 1/2 cup mixed berries
• 2 tablespoons granola
• 1 tablespoon honey
  Instructions:

1. In a glass or bowl, layer half the yogurt, berries, and granola.
2. Repeat layers with remaining yogurt, berries, and granola.
3. Drizzle honey on top before serving.

1. Baked Salmon with Asparagus
3. 
   Ingredients:

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 1 lemon, sliced
• Salt and pepper to taste
  Instructions:

1. Preheat oven to 400°F (200°C).
2. Place salmon and asparagus on a baking sheet.
3. Drizzle olive oil over salmon and asparagus, season with salt and pepper.
4. Place lemon slices on salmon.
5. Bake for 12-15 minutes until salmon is cooked through.
7. Chickpea and Spinach Curry
9. 
   Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 cup coconut milk
• 1 tablespoon olive oil
• Salt to taste
  Instructions:

1. Heat olive oil in a pan and sauté onion and garlic until soft.
2. Add curry powder and cook for 1 minute.
3. Add chickpeas and coconut milk, simmer for 10 minutes.
4. Stir in spinach and cook until wilted.
5. Season with salt and serve over rice.
7. Oatmeal with Banana and Nuts
9. 
   Ingredients:

• 1/2 cup rolled oats
• 1 cup milk or water
• 1 banana, sliced
• 2 tablespoons chopped nuts (almonds, walnuts)
• 1 teaspoon cinnamon
  Instructions:

1. Cook oats with milk or water according to package instructions.
2. Stir in cinnamon.
3. Top with banana slices and chopped nuts before serving.
5. Veggie Stir-Fry
7. 
   Ingredients:

• 1 tablespoon olive oil
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 cup snap peas
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
  Instructions:

1. Heat olive oil in a wok or large skillet.
2. Add garlic and sauté for 30 seconds.
3. Add bell pepper, zucchini, and snap peas. Stir-fry for 5-7 minutes.
4. Add soy sauce and cook for another minute.
5. Serve hot.
7. Sweet Potato and Black Bean Tacos
9. 
   Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Corn tortillas
• Toppings: avocado, salsa, cilantro
  Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with olive oil, chili powder, and cumin.
3. Roast for 20-25 minutes until tender.
4. Warm black beans in a pan.
5. Assemble tacos with sweet potatoes, black beans, and desired toppings.