Nourishing, Balanced Recipes for Wellbeing | Center for Wellbeing

Eating for Wellbeing: Nourishing, Balanced Recipes

In today's busy world, it can be challenging to create meals that nourish our body and spirit. However, taking time to cook balanced, nutritious recipes is one of the best things we can do to support our health and wellbeing. The key is focusing on dishes made from wholesome ingredients that provide a blend of textures, flavors and nutrients to meet our unique needs.

Incorporating More Vegetables and Plant-Based Foods

Center your recipes around vegetables, fruits, whole grains, beans, lentils, nuts and seeds. These foods supply vitamins, minerals, fiber and a spectrum of health-protective plant compounds. Try some of these delicious, feel-good plant-based recipes:

• Vegetable curry with chickpeas and brown rice
• Black bean sweet potato tacos with avoocado salsa
• Quinoa tabbouleh salad with tomatoes, cucumber and parsley
• Lentil vegetable soup with garden vegetables
• Buddha bowl with tempeh, kale and tahini dressing

Choose Whole, Minimally Processed Foods Whenever Possible

Focus on whole foods that are close to their natural state instead of heavily processed products. Great options include:

• Whole grains like brown rice, quinoa, farro, buckwheat and oats
• Beans and lentils
• Nuts, seeds and their butters
• Fresh or frozen fruits and vegetables
• Herbs, spices and vinegars for flavoring
• Plain yogurt and cottage cheese
• Eggs, poultry and fish

Try these tasty recipes using whole food ingredients:

• Homemade granola with Greek yogurt and fresh berries
• Roast chicken with roasted veggies
• Tofu vegetable stir fry with brown rice
• Salmon cakes with lemon aioli
• Red lentil dhal with brown basmati rice

Vary Your Weekly Menu

Make an effort to diversify the recipes you prepare from week to week. Trying new flavors, textures and types of cuisine keeps your palate intrigued. It also helps ensure you meet all your nutritional requirements. Here are some menu variations to try out:

• Mexican - tacos, enchiladas, burrito bowls, fajitas, guacamole
• Italian - pesto pasta, chicken parmesan, shrimp scampi, caprese salad
• Asian - pad thai, sweet and sour tofu, veggie fried rice
• Indian - palak paneer, chickpea curry, samosas
• Mediterranean - hummus, tabbouleh, lamb kebabs, greek salad
• Southern comfort - shrimp and grits, chicken and dumplings, black-eyed peas

Focus on Balance at Each Meal

A balanced plate supports both physical health and state of mind. Fill half your plate with a rainbow of non-starchy veggies to provide volume, fiber and nutrients. Include a quarter plate of whole grains or starchy vegetables for sustained energy. Add a quarter plate of protein foods to support muscle repair and function. Complete the meal with fruit, healthy fats and hydration as desired. Some recipes following the balanced plate method include:

• Grilled salmon with quinoa pilaf and steamed broccoli
• Vegetable fried rice with scrambled egg whites
• Turmeric roasted cauliflower over lemon herb couscous with garbanzo beans
• Garden veggie wrap with avocado, hummus and sprouts

Nourishing Breakfasts

Many say that breakfast is the most important meal of the day, giving you fuel after an overnight fast. These nutritious breakfast recipes energize both body and mind to set you up for daily success.

Overnight Oats

Make a batch of overnight oats on Sunday to grab and go during busy work weeks. Customize each jar with your favorite mix-ins.

• Berry almond - almond milk, chia seeds, almonds, blueberries
• Tropical delight - coconut milk, shredded coconut, pineapple, banana
• PB and J - almond milk, peanut butter, strawberries
• Pumpkin spice - almond milk, pumpkin pure, pumpkin pie spice, pecans

Veggie Egg Muffins

Whip up a batch of these veggie egg muffins. They store well to enjoy on-the go or serve topped with avocado, hot sauce or salsa.

• Broccoli and cheddar
• Spinach, tomato and feta
• Bell pepper, onion and mushroom
• Kale, zucchini and Swiss

Breakfast Tofu Scramble

For a vegan, protein-packed breakfast, try this tasty scramble. Play around with add-ins like peppers, mushrooms, spinach or salsa.

• 1 Tbs olive oil
• 1 block firm tofu, drained and crumbled
• 2 cups chopped veggies
• 12 tsp each: cumin, turmeric, garlic powder
• Sea salt and pepper to taste

Heat oil in a skillet over medium heat. Add crumbled tofu and spices; cook 5 minutes, stirring frequently. Add vegetables and cook until tender, about 5 more minutes. Season to taste.

Veggie Frittata

This easy veggie frittata is packed with nutrition. Enjoy a wedge for breakfast or brunch.

• 8 eggs
• 1 cup milk
• 12 tsp each: salt, pepper, garlic powder
• 2 cups mixed vegetables
• 12 cup cheese

Preheat oven to 350F. Whisk eggs, milk, salt, pepper and garlic powder. Stir in vegetables and cheese. Pour into greased pie dish and bake 35-40 minutes until set.

Nourishing Smoothies and Juices

Sip on good-for-you smoothies and juices made from anti-inflammatory whole fruits and vegetables. They provide concentrated nutrition in an easy-to-digest form you can take on-the-go.

Green Goddess Smoothie

• 1 cup coconut water or nut milk
• 2 cups baby spinach
• 1 banana
• 1 cup frozen mango
• 2 Tbsp almond butter
• 1-inch knob fresh turmeric

Blend all ingredients until smooth and creamy. Turmeric fights inflammation while spinach and mango provide antioxidants.

Berry Beet Smoothie

• 1 cup almond milk
• 1 small cooked beet
• 1 banana
• 1 cup mixed berries
• 1-inch knob fresh ginger

Blend all ingredients until smooth. Beets and ginger support detoxification while berries provide vitamin C.

Green Lemonade

• 6 lemons, peeled and deseeded
• 1 honeydew melon, peeled and deseeded
• 1 cucumber, peeled
• 1-inch knob fresh turmeric
• 1-inch knob fresh ginger

Juice lemons, melon, cucumber, turmeric and ginger through a juicer. Stir to combine and serve over ice. A refreshing, hydrating combo!

Nourishing Snacks

Healthy snacks during the day maintain energy levels between meals, curb cravings for sweets and support focus for work, school or exercise. These options provide satiety along with nutritious ingredients.

Chickpea Zucchini Fritters

• 1 15-oz can chickpeas, drained and rinsed
• 1 medium zucchini, shredded
• 1 shallot, finely diced
• 2 eggs
• 14 cup whole wheat panko breadcrumbs
• 2 Tbsp olive oil

Mash chickpeas with a fork in medium bowl. Stir in zucchini, shallot, eggs and panko until well combined. Form into patties using 14 cup mixture per fritter and place on plate. Heat oil in skillet over medium-high heat. Cook fritters 3-4 minutes per side until nicely browned. Enjoy with tahini or Greek yogurt dipping sauce.

Curried Deviled Eggs

• 6 hard boiled eggs, peeled and halved
• 3 Tbsp Greek yogurt
• 1 tsp Dijon mustard
• 12 tsp curry powder
• 18 tsp each: turmeric, black pepper
• 2 Tbsp chopped cilantro

Remove egg yolks to medium bowl and mash smooth using a fork. Stir in remaining ingredients except cilantro until well mixed. Spoon or pipe filling into egg whites, top with cilantro.

Apple Almond Energy Bites

• 2 medium apples, peeled and shredded
• 1 cup almond butter
• 12 cup quick oats
• 13 cup raisins or craisins
• 14 cup sunflower seeds
• 2 Tbsp chia seeds
• 1 tsp cinnamon
• Pinch salt

Combine all ingredients in a medium bowl and mix thoroughly using a spoon or your hands until it forms a sticky dough. Roll into balls using about 2 Tbsp per bite and refrigerate until firm.

Nourishing Dinners

After busy days, preparing a nourishing dinner to share with loved ones brings comfort while providing vital nutrition. Focus on quality ingredients cooked simply to let their flavors shine through.

Baked Sweet Potatoes Stuffed with Black Beans, Corn and Cheese

• 4 medium sweet potatoes, washed and dried
• 1 15-oz can black beans, drained and rinsed
• 1 cup corn kernels, fresh or frozen
• 1 tomato, diced
• 12 red onion, diced
• 1 jalapeno, seeded and minced
• 14 cup cilantro, chopped
• 1 lime, juiced
• 12 tsp cumin
• Sea salt and black pepper to taste
• 1 cup shredded cheddar or queso fresco cheese

Preheat oven to 400F. Prick sweet potatoes all over with fork and place on baking sheet. Bake 45-50 minutes until easily pierced with knife. Cool slightly, slice open and fluff insides with fork. In medium bowl, mix together beans, corn, tomato, onion, jalapeos, cilantro, lime juice and cumin. Season to taste with salt and pepper. Divide bean salsa evenly among sweet potatoes, top with cheese and return to oven just until cheese melts, 2 to 3 minutes.

Cauliflower Fried Rice

• 1 medium head cauliflower, grated into rice-sized pieces
• 2 Tbsp olive oil
• 3 cloves garlic, minced
• 1 carrot, peeled and grated
• 2 green onions, sliced
• 2 eggs, lightly beaten
• 3 Tbsp reduced sodium soy sauce
• 1 tsp sesame oil

Heat olive oil in a large skillet over medium-high heat. Add garlic and saut for 1 minute until fragrant. Add grated cauliflower and carrot then cook, stirring occasionally, for 5 to 7 minutes until starting to brown. Push veggies to sides of pan and add beaten egg to center. Scramble eggs, then mix with veggies. Stir in green onions, soy sauce and sesame oil and cook 1 to 2 minutes more. Serve veggie fried rice alone or topped with roasted tofu cubes or shrimp.

Veggie Quinoa Bowls with Tahini Dressing

• 1 cup uncooked quinoa
• 1 head broccoli, cut into florets, stem peeled and sliced
• 1 lb asparagus, trimmed and cut into 1-inch pieces
• 1 15-oz can chickpeas, drained and rinsed
• 1 avocado, sliced

Tahini dressing:

• 14 cup tahini
• 3 Tbsp lemon juice
• 1 garlic clove, minced
• 14 tsp salt
• 14 cup water

Cook quinoa according to package directions. Place broccoli and asparagus florets in steamer basket over boiling water and steam until crisp-tender, about 5 minutes. Divide quinoa among 4 bowls and top with broccoli, asparagus, chickpeas and avocado slices. Whisk together tahini dressing ingredients. Drizzle dressing over bowl ingredients before serving.

Desserts for the Soul

Bring your meal to a close by nourishing both body and soul with a comforting, healthier dessert. The natural sweetness of fruit combined with interesting flavors and textures curbs the craving for sugar while providing antioxidants and satisfaction.

Baked Apples with Walnut Raisin Filling

• 4 large apples, cored with base intact
• 14 cup raisins, chopped
• 14 cup walnuts, chopped
• 1 tsp cinnamon
• 2 Tbsp pure maple syrup
• 1 tsp pure vanilla

Preheat oven to 375F. Mix together raisins, walnuts and cinnamon in a small bowl. Divide mixture among cored apples pressing down firmly. Place apples in baking dish and drizzle evenly with maple syrup and vanilla. Bake 25 to 30 minutes until apples are tender but still hold their shape. Enjoy warm with whipped cream, ice cream or custard.

Two Ingredient Banana Ice Cream

• 4 medium bananas, peeled, sliced and frozen
• 2 to 4 Tbsp almond milk

Blend frozen bananas and 2 Tbsp almond milk in food processor or high speed blender until smooth and creamy, scraping down sides as needed. Add more milk for desired consistency. Scoop into bowls and enjoy immediately as soft serve or freeze for firmer ice cream texture.

Chocolate Avocado Mousse

• 2 medium avocados, pits removed
• 13 cup pure maple syrup
• 14 cup unsweetened cocoa powder
• 1 tsp pure vanilla

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.