Healthy Dinner

If you’re looking for some delicious healthy dinner recipes, we’ve got you covered in this post with several amazing meals that’ll satisfy the fussiest of eaters.

Health starts with food and a healthy eating routine is the foundation of well-being as a whole, which is why I’ve put together these diverse and interesting dinner recipes that you can try out to add variety to your meals.

With these recipes you can have your nutrition and eat it too! With a range of food options you’ll enjoy vitamins and minerals in every dish and experience unique tastes which will keep you coming back for more.

I hope you enjoy these healthy dinner recipes…

Make Chicken Breast and Broccoli Fancy with Lemon and Dijon!

Dijon Chicken

Spice up boring chicken and broccoli with this delicious recipe

There’s no reason why chicken breast and broccoli can’t be tasty with this healthy lemon Dijon marinade that turns boring into banging!

Chicken breast is a great source of lean protein to help your body build and repair tired and sore muscles.

It’s low calorie making it a great option for those wanting to lose weight and we’ve combined it with lemon juice and chili flakes to give your metabolism a boost too!

The sauce is so good you’ll actually enjoy eating your greens and it’s cooked in antioxidant rich olive oil so there’s no reason not to whip it up for dinner tonight! 

Cook some extra chicken and combine it with a salad for an equally delicious leftover lunch option!

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Low

Grilled Spicy Lemon Dijon Chicken

300g chicken breast
2 tbsp. Dijon mustard
4 tbsp. freshly squeezed lemon juice
1 tsp olive oil, plus extra for frying
2 tbsp. fresh coriander, chopped
1 tsp chili flakes
½ tsp sea salt
1 head broccoli

Makes 2 servings

With a sharp knife, slice the chicken breast lengthwise so that each piece is no more than 1cm thick. Set aside.

In a bowl, combine the Dijon mustard, lemon juice, olive oil, coriander, chili flakes and sea salt.

Add the sliced chicken breast to the bowl and mix well to make sure the chicken is well coated. Cover and refrigerate for 30 minutes or overnight, as time permits.

When you’re ready to cook the chicken, cut the broccoli into florets and steam in a double boiler.

While the broccoli is cooking, heat another teaspoon of olive oil in a frying pan on medium heat. Add the pieces of chicken breast, lying flat, taking care not to overlap.

Cook for approximately 5 minutes on each side or until juices run clear and the chicken has browned.

Serve immediately with the broccoli using the lemon Dijon sauce to flavour the broccoli.

Spice Up Your Life With This Indian Summer Prawn Curry

Prawn Curry Recipe

Get some spice in your life with this delicious prawn curry!

This light but flavour-packed Indian summer prawn curry will take your taste buds to heaven without jeopardising your health and fitness goals!

Stock your pantry with a few simple spices that will make any meal delicious without adding loads of calories.

Prawns are an ideal source of protein that is also low in fat.

As a bonus, this summery shellfish is also high in iron, zinc, vitamin B12 and selenium to boost your energy levels and immune system!

Coconut oil and milk adds a light flavour and has been shown to lower cholesterol levels and blood pressure. 

The high level of magnesium will also help to reduce stress and muscle tension after a hard workout while the medium-chain triglycerides provide you with healthy fats for energy and will keep you feeling full for longer.

Serve this curry alongside some brown rice and freshly steamed vegetables for a nutrient filled, balanced and satisfying meal!

Indian Summer Prawn Curry

300g raw prawns (fresh is best but defrost in advance if frozen is your only option)
1 onion, finely grated
1 tsp ground turmeric
2cm piece fresh ginger, finely grated
3 garlic cloves, finely grated
2 tsp mustard seeds
½ tsp cayenne pepper
1 tsp ground cardamom
1 tsp ground cinnamon
1 fresh chilli (optional)
100ml coconut milk
1 tsp coconut oil

Makes 2 Servings

Combine the finely grated onion, ginger and garlic with 2 tablespoons of water and set aside.

Heat the coconut oil in a frying pan. Add the mustard seeds and spices, sautéing them until fragrant (about 1 minute).

Add the wet paste to the pan, stirring frequently over low heat until the onion has cooked to your liking (10-15 minutes).

Add the coconut milk and bring to a simmer, adding the prawns to simmer for 2-3 minutes until they are just cooked through.

Serve immediately with brown rice, some freshly steamed vegetables.

Easy Salmon Patties For Lunch Or Dinner!

Salmon Patties Recipe

A great snack for next day’s lunch too!

Looking for something fast, easy, and delicious for lunch or dinner? Try this healthy salmon patties recipe.

A great substitute for when you’re craving a burger, this recipe will provide you with a healthy dose of protein along with some omega-3 fatty acids.

These fats will help lower inflammation, improve heart health, and can help slash your risk factor for cancer.

This recipe is very low in carbs, so perfect for those looking to burn fat while controlling their blood sugar levels.

Feel free to add in any spices or herbs as desired. 

Recipe Snapshot:
Sugar Free – Yes
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Moderate
Carbs – Low
Fats – Moderate

Healthy Salmon Patties Recipe

1 can Atlantic Salmon, bones and skin removed
1 large egg
2 tsp. minced garlic
1 tbsp. coconut oil
½ tbsp. fresh or dried dill
2 large romaine lettuce leafs
sliced onions, tomatoes, and cucumbers

Makes 2 Servings

Combine together the salmon, egg, garlic, and dill and then form into two patties.

Heat coconut oil in a non-stick skillet over medium heat.

Add the patty and cook for 2-3 minutes on one side before flipping and cooking on the other side.

Once finished, place on top of the large lettuce leaf and then top with onions, tomatoes, and cucumbers (or vegetable of choice). Wrap up and serve.

Delicious Chicken With Six-Pack-Friendly Mushroom White Sauce!

Chicken Mushroom White Sauce Recipe

Looking for a white sauce recipe that won’t break your diet?

Looking for a white sauce recipe that won’t break your diet?

Check out this delicious chicken recipe that’s rich in high quality protein along with healthy fats.

We’ve replaced the traditional cream that normal white sauce calls for with coconut milk, which will provide you with an excellent dose of healthy saturaed fats.

You’ll also get antioxidants from the red peppers, rounding out the nutrition while providing some dietary fibre as well. 

Recipe Snapshot:
Sugar Free – Yes
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Moderate

Chicken With Mushroom White Sauce

4 boneless, skinless chicken breasts
220g button mushrooms, thinly sliced
1 red pepper, diced
2 shallots (about 1/4 cup), finely minced
1/2 cup white wine (Optional)
1/2 cup chicken broth
1 cup full fat coconut milk
4 tbsp coconut oil
Salt and pepper to taste

Makes 4 servings

First heat a large non-stick pan over medium heat.  Next, season chicken with salt and pepper.  Add 3 tbps. coconut oil to the pan and then saute the chicken. Remove from the pan.

Add the shallots to the pan along with peppers and mushrooms and remaining coconut oil.  Cook until tender.

Add in the white wine and chicken broth and then simmer to reduce for 5-10 minutes or until it’s reduced by about two thirds of the original volume.

Next stir in the coconut milk and then simmer until a sauce-like consistency is reached. Serve this over the chicken.

Treat Yourself With This Delicious Prawn Recipe

Prawn Recipes

Enjoy a treat while getting healthy protein with prawns

Prawns make for an excellent lean source of protein that serve as a treat for any diet plan.

Whether you are trying to lose fat, build muscle, or simply improve your health, prawns are a great addition to your menu.

This recipe takes the high protein nature of prawns and combines it with the healthy fat found in coconut, which can help boost heart health, strengthen your immune system, and improve your energy level.

Feel free to add in any additional spices or herbs you’d like in this recipe, changing the flavour and adding your own personality to it. 

They would also taste great with a little chili powder mixed in if you prefer things hot.

These Lime-Coconut Crusted Prawns are very versatile and can be served as part of your main course meal along with a side of wild rice or serve these as an appetiser all on their own.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Medium

Lime-Coconut Crusted Prawns

½ kg. raw prawns
¼ cup shredded coconut
¼ cup coconut flour
zest of 2 limes
½ tbsp. chili powder
2 egg whites

Thaw and peel the prawns. In another bowl, combine together the shredded coconut, coconut flour, zest from limes, and chili powder.

In another bowl, whisk together the egg whites and then dip the prawns in the egg whites.

From there, dip them into the coconut mixture and then place them on a hot grill for about 2 minutes per side until cooked. Serve immediately.

Like A Protein Rich Seafood Salad For Lunch?

Grilled Scallop Salad

Enjoy a healthy, protein-rich seafood salad with Scallops

Scallops are one of the most overlooked protein sources that you should consider adding to your diet on an occasional basis.

As they are priced higher than many other fish or seafood options, you’ll likely want to treat yourself to them every once in a while.

High in protein and relatively low in fat, scallops are an excellent source of vitamin B12, iodine, phosphorus, selenium, zinc, as well as potassium.

This recipe also incorporates pineapple, which brings natural digestive enzymes to the dish, designed to help ensure you break down your food properly and can utilise all the nutrients the mixture of ingredients provide. 

The lime juice can help restore natural pH balance, taking you from an acidic state to a more alkaline environment, which in turn helps reduce your risk of aging as well as disease.

The spinach will provide a wealth of nutrition including vitamin K, A, C, and E along with calcium, zinc, iron, and a number of antioxidants.

Finally, the avocado adds some healthy fat into the picture while providing a strong dose of vitamin E as well as fibre.

Make this as a quick light lunch or a main course meal if desired.

Recipe Snapshot:
Sugar Free – No
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Moderate
Fats – Moderate

Caribbean Grilled Scallop Salad

280g of scallops
½ tbsp. red pepper and garlic spice
4 slices pineapple
4 cups spinach leaves
¼ cup diced avocado
2 tbsp. fresh lime juice
1 tsp. olive oil

Rub the red pepper and garlic spice into scallops and then place on a grill for 3 minutes per side.

Remove and cover to maintain heat. Next, add pineapple and grill for 2 minutes per side.

Combine together the lime juice and olive oil.  Toss together the spinach, pineapple, scallops, and avocado. Drizzle with lime juice mixture before serving.

Get Your Omegas In With This Tasty Salmon Dish

Baked Salmon Recipe

Choose baked over fried to retain health-giving nutrients

Salmon is one of the best sources of protein that you can eat as part of a healthy diet.

It’s rich in high quality amino acids and is also an excellent source of healthy omega-3 fats.

As most people fall short with their omega-3 healthy fat intake, it pays to add salmon to your weekly meal schedule.

Salmon tends to be lower in mercury compared to other fish, so it’s one of a few fish that you can feel comfortable to serve two or three times a week.

Stuck for how to prepare your salmon? This simple baked salmon recipe will change that.  

It’s going to give a delicious sweet taste that can easily be served next to a bed of rice, some baked sweet potatoes, or with simply a salad for a light meal for those seeking fat loss.

Make a double batch – this one works great as leftovers as well.

Recipe Snapshot:
Sugar Free – No
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Moderate

Baked Salmon Recipe

2 tbsp. low sodium soy sauce
1 tbsp. onion soup mix
2 tbsp. hot water
4 salmon fillets (about 170g. each)
Poached vegetables as desired

Preheat the oven to 180 degrees celcius. Next, combine together the Splenda brown sugar, low sodium soy sauce, soup mix, and hot water.

Place the fish in a shallow baking dish and then cover with sauce.

Place under the oven and cook for about 10 minutes. Never, turn on the broiler and broil for 2-3 minutes or until fish flakes easily.

Remove from the oven and let stand a few minutes before serving.   Serve with veges or salad for extra goodness!

Change Up Your Stir Fry With This Tasty Recipe

Vietnamese Chicken Stir Fry Recipe

Spice up your stir fry and add lemongrass for even more taste!

A stir-fry recipe is a great way to get more vegetables into your diet plan while keeping your calorie intake in check.

Since you can easily use a lighter sauce when stir-frying along with natural herbs or spices, or in this case, lemongrass, it’s easy to eat right and not give up taste.

This stir-fry’s foundation is chicken, a great lean source of protein and then adds plenty of fresh vegetables for added vitamins and antioxidants.

Lemongrass helps detoxify the body and can also help to lower cholesterol levels, offering great heart-health boosting benefits.  

In addition to that, it’s also a very rich source of antioxidants, so can help combat free radical damage and oxidation taking place in the body.

Finally, it may also help with stabilising blood glucose levels and regulating the insulin response, helping you ward off type 2 diabetes.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free –Yes
Dairy Free – Yes
Grain Free – No
Protein – High
Carbs – Moderate
Fats – Moderate

Vietnamese Lemongrass Chicken Stir-Fry Recipe

½ stalk finely chopped lemongrass
2 cloves garlic, chopped
1 tsp. low sodium soy sauce
1 tsp. fish sauce
½ sliced red bell pepper
1 sliced carrot
½ cup broccoli florets
½ cup mushrooms, sliced
½ onion
1 tbsp. olive oil
300g. boneless skinless chicken breasts

Heat oil in a skillet over medium heat and then add in the garlic.  Sauté and then begin to cook the meat.

After 2-3 minutes, add the vegetables and continue to sauté until almost tender.  Stir in the soy sauce and fish sauce and then serve over a bed of brown rice.

Avoid The Calories With This Healthy Stuffing Recipe

Stuffing Recipe

Looking for delicious stuffing without the high fat and calories?

One of the classic higher calorie, high fat dishes that’s typically served alongside Turkey (and Chicken aswell) is stuffing.

Sadly, it’s a dieting nightmare. The traditional recipe is high in calories, fats, and carbs, all while being low in protein.

With a few smart modifications and a couple of substitutions, you and your family can be eating healthy and delicious stuffing in no time.

Made outside the bird, this healthy stuffing recipe will have you eating light without guilt.

Full of wholesome complex carbohydrates and dietary fibre, this one is nutrient packed.

Recipe Snapshot:
Sugar Free – No
Gluten Free –Yes
Dairy Free – Yes
Grain Free – No
Protein – Low
Carbs – High
Fats – Moderate

Healthy Stuffing Recipe

¾ cup uncooked wild rice
2 ½ cups water
1 tbsp. olive oil
¾ cup chopped onion
1 cup sliced mushrooms
¼ cup finely sliced zucchini
1 cup chopped red delicious apple
¼ cup dried cranberries
2 cups finely sliced celery
Salt and pepper to taste
2 tsp. poultry seasoning
½ clove minced garlic
½ cup reduced sodium chicken broth
1/8 cup walnut pieces
1/8 cup toasted slivered almonds

Rinse the rice and then cook with the water according to package directions.

In a skillet, heat olive oil over medium heat and then add in the onion, mushrooms, zucchini, apple, cranberries, and celery.

Stir until vegetables are slightly tender. Salt and pepper to taste after adding poultry seasoning.

Once finished combine with the rice and then place in a covered dish, baking for 15 minutes.

Remove, top with nuts and then toss and serve.

Delicious Low Fat Turkey Chili Full Of Fibre!

Chili Recipe

Looking for a tasty low fat chili recipe?

Looking for a hearty meal that’ll feed your body and soul? Look no further than chili.

While conventional chili can be high in fat and calories thanks to the ground beef that’s used, this version is far healthier.

Instead, we’ve used ground turkey breast, which will still be an excellent source of protein and will keep the calorie count down.

Furthermore, the recipe is also loaded with beans, which will help get your dietary fibre intake up while providing your body with some slow digesting carbohydrates.

Using just a little olive oil, this recipe is relatively low in fat, making it a great option for those who are watching their weight.  

Best of all, it’ll freeze well, so make lots to serve at a later time when you need a meal on the run.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – No
Grain Free – Yes
Protein – High
Carbs – High
Fats – Low

Turkey Chili

170g. ground turkey
1 ½ cups chicken broth
1 cup frozen kernel corn
½ cup skim milk
2 tbsp. chili powder
1 ½ tsp. ground oregano
salt to taste
1 cup white kidney beans
1 clove minced garlic
1 sliced onion
½ cup sliced peppers
½ tbsp. olive oil
cilantro to taste

In a large skillet over medium heat, heat the olive oil, garlic, red pepper, and mushrooms, along with ground turkey.

Add the chili powder, oregano, and salt and pepper. Once turkey is almost cooked, add in the chicken broth, kernel corn, salsa, and cannellini beans.

Cover and turn down the heat to low, simmering for 15 minutes. Serve immediately topped with cilantro.

Delicious Teriyaki Chicken Without Nasty Brown Sugar

Teriyaki Chicken

Try this healthy Teriyaki Chicken with the natural sweetness of pineapple

If you’re tired of traditional grilled chicken and are looking for a way to liven up your dinner meal, teriyaki chicken can be a great choice.

While traditional teriyaki chicken is loaded with sugar and calories, this recipe takes a slimmer approach, creating the perfect blend of flavours that will have you maintaining a lower calorie intake.

Ideal for those who are watching their weight, this recipe proves you don’t have to sacrifice taste for nutrition.

We’ve replaced the traditionally used brown sugar with a healthier sugar substitute instead and used natural pineapple, which is rich in digestive enzymes and adds further sweetness.

The recipe also has added vegetables to help boost the fibre content while giving you a wealth of nutrients at the same time.

Serve this healthy chicken teriyaki over a bed of brown rice or over some whole-wheat noodles – whatever you prefer. 

Recipe Snapshot:
Sugar Free – No
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes (No when served over rice/noodles)
Protein – High
Carbs – Medium
Fats – Low

Chicken Teriyaki

170g. chicken breast, but into bite sized pieces
½ tbsp. olive oil
1 tsp. minced garlic
¼ cup low sugar tomato sauce
¼ cup low sodium soy sauce
¼ cup white vinegar
¼ cup powdered Stevia
1 tbsp. onion soup mix powder
½ cup pineapple pieces
½ chopped red pepper
½ chopped yellow pepper
1 sliced white onion
1 cup sliced mushrooms

Heat the olive oil in a skillet over medium heat.  Next, add in chicken breast, garlic, and onion, sautéing until chicken is almost cooked through.

Add in the peppers and mushrooms and stir-fry for another 2-3 minutes.

Meanwhile, in another bowl, combine together the remaining ingredients except the pineapple pieces.  Add the sauce to the skillet and stir.

Heat through for 1 minute longer.  Stir in the pineapple pieces and then serve over your rice or noodles.

No More Boring Chicken With This Delicious Recipe…

Lemon Chicken Recipe

Lean protein never tasted so good with this delicious recipe

Looking for a fast and tasty way to jazz up your usual chicken breast?

Chicken is an excellent source of lean protein, vitamin B12, and zinc, so is one food that you’ll definitely want to be adding to your diet on a regular basis.

That said, as you’ve likely experienced before, it can get boring fast.

If you are eating chicken daily, you might find that you start dreading it.

With this lemon chicken recipe, you’ll find that all that changes. This delicious recipe is rich in flavour as it combines lemon with thyme for the perfect combination.

It’s also quite fast and easy to make, so you could easily prepare the ingredients in the morning and then simply pop in into the oven upon arriving home. 

Adding lemon to your diet is a great way to promote natural detoxification as well as to help balance the pH levels in your system.

Despite the acid nature of lemon, when consumed, it actually helps your body become more alkaline.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Low

Lemon Chicken Recipe

tbsp. olive oil
5 cloves minced garlic
¼ cup low sodium chicken broth
zest from one lemon
juice from one lemon
½ tsp. dried oregano
½ tsp. fresh thyme leaves
3 boneless chicken breasts
1 sliced onion
1 sliced carrot
salt and pepper to taste
sprigs of fresh thyme (to taste)
1 lemon

Begin by preheating your oven to 200 degrees.  Next, coat a baking dish with non-stick spray.

Begin to heat the olive oil in a skillet over medium heat.  Next, add garlic and cook for about 1 minute, stir constantly.

Add the broth, lemon zest and juice, along with spices. Heat for 30 seconds and then pour into the baking dish.

Add to the baking dish the chicken breasts and diced vegetables, sprinkling with salt and pepper.

Add in the lemon wedges and sprigs of thyme.

Bake for 30-40 minutes, basting every 10-15 minutes.  Remove from the oven and let stand 5-10 minutes prior to serving.

Light And Nutritious Soup Packed With Goodness

Minestrone Soup

Minestrone Soup is full of fibre and offers a light, healthy meal for lunch or dinner

Looking for a healthy way to up your fibre intake? If so, look no further than to a minestrone soup recipe.

Minestrone soup is a hearty way to take the edge off your hunger while doing your body plenty of good.

This recipe is low in fat, rich in fibre, a high in nutrients.  It’ll pack in a very good dose of potassium, so is perfect for those leading an active lifestyle.

The beans will provide a complex source of carbohydrates, making this recipe a great way to fuel up.

As it is quite low in total protein content, you’ll want to eat it along with a source of protein or consider adding some grilled chicken into the soup if desired. 

The beans will give a little protein, but not enough to make this qualify for a complete meal on its own.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Low
Carbs – High
Fats – Low

Minestrone Soup

1 tsp. olive oil
1 cup sliced onion
2 tsp. chopped fresh oregano
2 garlic cloves, minced
2 cups butternut squash
2 cups sliced zucchini
½ cup chopped carrots
½ cup corn kernels
1 can diced tomatoes
4 cups low sodium chicken broth
1 cup spinach leaves
1 cup white beans
salt and pepper to taste

Heat the olive oil in a large pot over medium heat. Add the onion, oregano, and garlic and cook for 2-3 minutes.

Next add the squash, zucchini, carrots, corn, diced tomatoes, and chicken broth, reduce heat, and simmer for 10-15 minutes or until vegetables are tender.

Add in the spinach leaves and beans, stir once again and then let stand for 1-2 minutes prior to serving.

Try This Chicken Salad With Added Sweetness

Chicken Salad Recipes

Try this delicious chicken mandarin salad for nutrition and taste!

Looking for a delicious chicken salad recipe?  Salads make for a great lighter meal option for those busy nights when you’re on the go and don’t have much time to cook or when you are trying to keep your overall carb count down.

The nice thing about salads as well is that they’ll allow you to easily fit in at least two servings of vegetables – if not more – in one meal.

If you’re tired of bland and boring salads however, you need to try this chicken mandarin based salad. It offers a sweet taste and provides you with a crunchy texture you’re sure to love.

The salad is quite well balanced, providing some lean protein thanks to the chicken along with some healthy fats due to the addition of the slivered almonds.  

You’ll also take in a few carbs from the oranges and cranberries, however with all the added fibre, you won’t have to worry about these spiking your blood glucose levels.

If you like, you could also swap out the mandarins and instead use blueberries, strawberries, or raspberries. All will work equally well with this dish.

Recipe Snapshot:
Sugar Free – No
Gluten Free –Yes
Dairy Free – No
Grain Free – Yes
Protein – High
Carbs – Medium
Fats – Low

Chicken Mandarin Spinach Salad

200-300grams of grilled chicken breasts, cut into small pieces
2 cups spinach leaves
½ cup mandarin orange slices
½ cup finely chopped broccoli
1 tbsp. dried cranberries
1 tbsp. slivered almonds
2 tbsp. vinegar
2 tbsp. fat free mayonnaise
2 tbsp. sugar or Splenda

Combine the vinegar, mayonnaise, and Spenda to form dressing. If too thick, you can add a little juice from the mandarin orange segments.

Next, toss together the remaining ingredients before drizzling with dressing. Toss one more time and then serve immediately.

Try This Cabbage Soup For Dieting Or Just Healthy Eating!

Cabbage Soup

A delicious, healthy Cabbage soup is ideal for dieting or optimum nutrition

If you’re on a mission to lose weight, you might be considering adding some cabbage soup to your menu.

Cabbage soup is a great source of nutrition as it’s jam-packed with antioxidant providing vegetables.

Cabbage is well-known to be one vegetable that’s great for fending off diseases such as cancer, heart disease, as well as diabetes.

In addition to that, cabbage is also great for warding off inflammation as well.

What’s more, because this soup doesn’t contain any added grains or pasta, it also is a very low calorie option for those on an intense fat loss diet.

Of course you can add in some rice or pasta if desired, but on its own, it’ll keep you lean.

Cabbage soup is also a good way to reduce hunger throughout the day as it can easily be eaten as a snack between meals or as the starter course to your lunch or dinner, reducing how much you eat at the meal that follows.

Below you’ll find one variation of cabbage soup.  This one does include some chicken breast for added protein to make it more of a complete meal in itself, however feel free to omit the chicken if you just want to have it as an appetizer.

You might also want to add in other spices as desired as well such as coriander, cumin, fennel, or rosemary. Experiment and see what you can come up with.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Medium
Fats – Low

Cabbage Soup Recipe

½ head of cabbage, chopped
1 cup celery, diced
1 cup sliced onion
1 cup carrots, finely chopped
1 cup sliced mushrooms
1 green pepper, diced
2 cloves garlic, minced
4 cups low sodium chicken broth
400g of diced tomatoes
1 tsp. oregano
1 tsp. basil
½ tsp. red pepper flakes
230g cooked chicken breast, cut into bite sized pieces
½ tbsp. olive oil

Heat olive oil in a large pot over medium heat. Add in the garlic, green pepper, sliced onion, and sliced celery and cook for 3-4 minutes.

Next, add in the cabbage, carrots, chicken broth, diced tomato, oregano, and basil.  Bring to a boil and then reduce heat and simmer for 4-5 minutes or until vegetables are tender.

Add chicken and cook for 1-2 minutes before serving immediately.

Looking For  A Healthy Vege Protein Dinner?

Black Bean Chilli

Try this delicious Black Bean Chilli recipe for a healthy vege protein meal

When it comes to hearty, home cooked recipes, few things come in ahead than a great chilli recipe.

Chilli is pack full of nutrition as it provides an excellent balance between proteins, carbohydrates, a small dose of dietary fat.

Beans are the highlight of this recipe and will provide both hearty carbohydrates, plenty of fibre, and some protein as well.

Going vegetarian for a few days a week and using other non-meat sources of protein such as beans can be a great way to slash your risk of heart disease without sacrificing good nutrition.

The beans also provide an excellent dose of potassium, making this meal a perfect choice for those who are looking to energise their body.

You’ll also get a great dose of antioxidants thanks to the peppers added to this dish as well as a high intake of vitamin A and vitamin C.

The olive oil will add a few grams of unsaturated fats, helping lower your risk factor for heart disease while keeping hunger at bay.

The tomatoes will provide a rich source of lycopene, which is excellent for protecting against both prostate and breast cancer.

Finally, the cayenne pepper will help provide a slight boost to your metabolism, making this an excellent dish to serve up for weight control.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Medium
Carbs – Medium
Fat – Low

Black Bean Chilli Recipe

Makes 4 servings

1 medium onion, finely diced
1 medium red pepper, finely diced
1 medium yellow pepper, finely diced
1 ½ cups low sodium vegetable broth
1 tbsp. olive oil
6 cloves garlic, finely diced
4 cups black beans, drained
8 oz. low sodium tomato sauce
15 oz. canned tomatoes with juice
2 tbsp. ground cumin
2 tbsp. chilli powder
2 tbsp. dried oregano
½ tsp. cayenne pepper
1 cup corn kernels
¼ cup chopped cilantro
salt and pepper to taste

Heat olive oil in a large pot over medium heat. Add in the diced onions and peppers along with the garlic, cumin, oregano, and cayenne pepper and cook for 2-3 minutes until fragrant.

Add the remaining ingredients except the corn and cilantro to the pot and simmer uncovered for 20 minutes.

Add the corn and cook for a few more minutes and then top with cilantro and salt and pepper to taste.

Serve immediately.

Omega 3’s Never Tasted So Good!

Creamy Salmon Fillet

Try this heart healthy creamy salmon fillet tonight!

One protein source that’s a must to start getting into your weekly diet plan is salmon.

Salmon is rich in omega-3 fatty acids, which will help enhance your heart health, improve brain health, combat diabetes, and foster a leaner body composition.

Omega 3’s are a healthy fat that too many people miss out on, and eating salmon makes meeting your needs easy.

If you simply don’t serve salmon that often because you aren’t fond of the taste or don’t know how to cook it, this recipe will make things simple. 

It’s served with a creamy sauce, however unlike most creamy sauces that are high in fat and calories, this one is much lighter and actually packs in some protein thanks to the Greek yogurt.  So, it’s one creamy recipe you can feel good about eating.

It’s also a very spicy and tangy dish, so with a strong flavor, will be sure to satisfy your taste buds. Feel free to use more/less wasabi to meet your own personal preferences.

The Recipe

½ cup rice vinegar
¼ cup minced shallots
2 tbsp. brown sugar Splenda
2 tbsp. minced fresh ginger
1 tbsp. minced garlic
3 tbsp. low sodium soy sauce
1 ½ tsp. wasabi paste

4, 4 oz. salmon fillets
4 tbsp. fat free Greek yogurt
1 tsp. wasabi paste
½ tsp. rice vinegar
1 clove minced garlic
4 cups spinach leaves

Combine the rice vinegar, minced shallots, Splenda, ginger, garlic, soy sauce, and wasabi paste in a bowl. Add salmon and let stand for an hour to marinate being sure to turn once.

Next, in a small bowl, combine the Greek yogurt, wasabi paste, vinegar, and garlic to make spread for the fish fillets.

Grill the fish on the BBQ or in the oven for 10 minutes or until it flakes easily.  Once finished, remove, top with sauce, and then and serve alongside a bed of cooked wild rice and steamed vegetables of choice.

Makes four servings.

Try This Delicious Teriyaki Chicken Stir-Fry For Dinner Tonight…

Teriyaki Chicken Stir Fry

Whip up a delicious Teriyaki Chicken stir-fry tonight!

If you’re a lover of sweet and sour foods, you’ve likely found yourself indulging in teriyaki recipes from time to time.

This classic sauce is very versatile and can be used on steak, chicken, salmon – or anything else you desire.

The only problem? It’s typically made with a whole lot of sugar, which isn’t going to be healthy for anyone’s diet plan.

Loaded with calories, this dish should typically be passed up by anyone who’s interested in eating healthy.

Fortunately, the recipe can undergo a make-over, making it one that you can feel confident you can indulge in while sticking with your diet plan.  The key is a few ingredient swaps that will make it more manageable.

The Ingredient Swaps

To help make your Teriyaki recipe a diet-friendly version, you’ll need to find a replacement for the classic brown sugar that’s called for and also reduce the need for high sugar ketchup as well. 

While you will find many varieties of Teriyaki recipes out there, most do call for these two ingredients – or similar ingredients that will provide the same sort of nutritional profile.

In the recipe you’ll find below, Stevia powder is used rather than brown sugar, which means the recipe won’t be quite as thick as the normal recipe would, but for the calorie and sugar savings, it’ll be one trade-off you’ll want to make.

Likewise, the traditional high sodium soy sauce is replaced with a lower sodium variety, ensuring that you keep your overall sodium content in check.

Classic teriyaki can be very high in salt, making it a poor choice for anyone with heart concerns.

Making It Even Healthier

To make this recipe even healthier, you’ll be serving it stir-fry style.

This makes it easy to meet your vegetable requirements for the day, getting in the fibre you need to keep your heart health in check and hunger low.

The stir-fry can be served on its own if you’re watching your calorie intake or it can be served over a bed of brown rice if you can afford a little more carbs in your diet plan.

Keep in mind you can add in any other vegetables desired that aren’t called for and swap out the chicken for other meat sources such as beef or shrimp instead.

Chicken Teriyaki Stir Fry

Mix in your own choice of veggies!

This makes it highly versatile and an easy fit no matter what your taste preferences happen to be.

Chicken Teriyaki Recipe

(Makes 2 servings)

2, 3 oz. chicken breasts, cut into strips
1 tbsp. coconut oil
1 cup broccoli florets
1 large sliced carrot
1 red pepper, sliced
1 yellow pepper, sliced
½ onion, cut into thin rings
½ cup pineapple pieces, juice removed
¼ cup low sugar ketchup
¼ cup low sodium soy sauce
¼ cup white vinegar
¼ cup powdered stevia
2 tbsp. onion soup mix powder

Begin by heating a non-stick skillet over medium heat with the coconut oil.  Once bubbling, add in chicken breast and sauté for 1-2 minutes. Next, add in the vegetables and cook for another 2-3 minutes or until they’re tender and chicken is no longer pink.

Meanwhile, in another bowl, combining ketchup, soy sauce, vinegar, Stevia, and onion soup mix powder until well blended.  Pour into the skillet and then coat all the ingredients.  Turn down the heat, add the pineapple, and cook for another minute or two to allow flavors to blend.

Serve immediately.

So try this recipe out next time you’re looking for a healthy meal to prepare when you have a craving for teriyaki.

I hope you’ve enjoyed discovering these delicious healthy dinners that can provide variety to your healthy eating plan and satisfy your tastebuds too.

If you’re looking for more great recipes, checkout our healthy breakfasts and healthy lunches to get inspired about even more amazing healthy food options.

If you have any questions about any of the recipes, please add them in the comments below and I’ll respond asap.

Dmitri.