{"id":150302220459,"date":"2018-09-23T14:35:05","date_gmt":"2018-09-23T18:35:05","guid":{"rendered":"https:\/\/bioptimizers.com\/?p=150302220459"},"modified":"2023-07-12T18:16:16","modified_gmt":"2023-07-12T22:16:16","slug":"natural-and-healthy-recipes","status":"publish","type":"post","link":"https:\/\/bioptimizers.com\/blog\/natural-and-healthy-recipes\/","title":{"rendered":"Natural And Healthy Recipes To Jump-Start Your Menu"},"content":{"rendered":"\n
\"\"<\/a><\/figure>\n\n\n\n

Chances are, you need a few delicious recipes to brighten up your day. Eating the same foods over and over again can, without a doubt, get very boring. So boring many people give up on their diet completely.<\/p>\n\n\n\n

Fortunately, it doesn\u2019t have to be this way. There are plenty of delicious meals that you can prepare that are made with natural ingredients and boast superior nutrition.<\/p>\n\n\n\n

To help get you started, let\u2019s review some of the healthiest natural recipes we love to enjoy weekly.<\/p>\n\n\n\n

Chocolate Chip Banana Protein Pancakes<\/b><\/span><\/h2>\n\n\n\n

If you love chocolate, you will love this delicious breakfast recipe. Dark chocolate is used to help provide a dose of antioxidants and reduced sugar content, and you\u2019ll get the creamy taste of peanut butter along with that.<\/p>\n\n\n\n

These are a hit for adults and kids and great for the entire family.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
1 banana
1 whole egg
1 egg white
1 tbsp. Natural peanut butter
\u00bc cup raw oats
\u00bd oz. dark chocolate broken into pieces
1 tbsp. Sugar-free maple syrup<\/p>\n\n\n\n

Directions:<\/strong><\/em>
Whisk together the egg and egg white. Combine with mashed banana, peanut butter, oats, and dark chocolate pieces.<\/p>\n\n\n\n

Pour onto a hot non-stick skillet and cook for 2-3 minutes per side or until done. Serve with some maple syrup.<\/p>\n\n\n\n

Peachy Green Smoothie<\/b><\/span><\/h2>\n\n\n\n
\"\"<\/a><\/figure>\n\n\n\n

If you struggle to get in enough greens during the day, adding them to a smoothie is a great approach. With the sweet fruit taste in there, you\u2019ll hardly even know that you are eating them. Spinach is one of the most popular greens to add to smoothies because it blends nicely and is jam-packed with vitamins, minerals, and antioxidants.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
1 cup spinach
\u00bd sliced cucumber
1 cup frozen peaches
1 cup frozen strawberries
\u00be cup plain Greek yogurt
1 cup unsweetened almond milk
1-2 ice cubes
1 tbsp. almond butter<\/p>\n\n\n\n

Directions:<\/strong><\/em>
Place all ingredients in a blender and then blend until smooth. Serve immediately.<\/p>\n\n\n

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Shrimp Pasta Salad<\/b><\/span><\/h2>\n\n\n\n

If you love shrimp, this pasta salad is a must to make. Eaten cold, it works great when served alongside some barbecued chicken breast. Choose whole wheat pasta so that you get a slower-acting source of carbohydrates. The shrimp and Greek yogurt will provide the protein, while the avocado will add some healthy fats.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
100 grams whole wheat macaroni pasta
8 oz. pre-cooked shrimp, shelled and deveined
2 tbsp. green onion, finely diced
1 stalk celery, finely diced
\u00bc yellow pepper, finely diced
1 small carrot, grated
\u00bd cup plain low-fat Greek yogurt
2 tbsp. mashed avocado
salt and pepper to taste
1 tsp. mustard
1 clove garlic, minced
2 cups mixed greens<\/p>\n\n\n\n

Directions:<\/strong><\/em>
Heat a pot of water, bringing it to a boil. Add pasta and cook for 8 minutes or until tender. Drain.<\/p>\n\n\n\n

Stir together the Greek yogurt, avocado, salt and pepper, mustard, and garlic. Add shrimp, green onion, celery, carrot, and yellow pepper. Stir in pasta and then layer over mixed greens.<\/p>\n\n\n\n

Seared Steak And Cauliflower Mash<\/b><\/span><\/h2>\n\n\n\n
\"\"<\/a><\/figure>\n\n\n\n

Rather than eating high-carb mashed potatoes that will spike your blood glucose levels, try cauliflower mash instead. Just as delicious, this is a lower-calorie option that is sky-high in fiber.<\/p>\n\n\n\n

Combined with some grass-fed beef, which will provide you with iron, zinc, and B vitamins and you have a delicious menu addition to incorporate into your day.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
1 head cauliflower, cut into florets
2 tbsp. olive oil
2 tbsp. light Parmesan cheese
12 oz. grass-fed sirloin steak, cut into pieces, salt and pepper to taste
2 tbsp. chopped fresh flat-leaf parsley
2 green onions, finely diced
1 tbsp. Red wine vinegar<\/p>\n\n\n\n

Directions:<\/strong><\/em>
Steam the cauliflower in a vegetable steamer or a pot with a steamer insert for 8-10 minutes. Drain.<\/p>\n\n\n\n

Heat 1 tbsp. Olive oil in a skillet. Season the steaks with salt and pepper. Add to the skillet and cook for 4-6 minutes per side. Let stand for 5 minutes before slicing.<\/p>\n\n\n\n

Place the cauliflower in a food processor and add 1 tbsp. Olive oil, salt, and pepper to taste, along with Parmesan cheese. Puree until smooth.<\/p>\n\n\n\n

Mix the parsley, green onions, and red wine vinegar in another bowl, adding salt and pepper to taste. Serve this drizzled-over steak alongside cauliflower.<\/p>\n\n\n\n

Avocado Egg Scramble<\/b><\/span><\/h2>\n\n\n\n

This dish will serve you well if you want a twist on the classic scrambled eggs recipe. The avocado scramble will provide quality protein with slow-digesting fats to keep you at an even keel until lunch.<\/p>\n\n\n\n

The whole wheat pita provides some healthy energy-boosting carbs; however, if you are on a ketogenic or any other low-carb diet, you can just as easily do without it. It\u2019ll still make for a great meal or snack any time during the day.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
1 whole egg
1 cup egg whites
\u00bd mashed avocado
\u00bc finely diced red pepper
salt and pepper to taste
\u00bc tsp. paprika
1 whole wheat pita
\u00bd cup spinach leaves<\/p>\n\n\n\n

Directions:<\/strong><\/em>
Whisk together the whole egg and egg whites. Heat a skillet over medium heat. Spray with non-stick spray and then add eggs. Scramble, and halfway through, add avocado and diced pepper. Salt and pepper to taste, adding paprika if desired.<\/p>\n\n\n\n

Continue scrambling until the eggs are done. Serve inside a whole wheat pita topped with spinach leaves.<\/p>\n\n\n\n

Tomato Shrimp With Couscous<\/b><\/span><\/h2>\n\n\n\n
\"\"<\/a><\/figure>\n\n\n\n

Here\u2019s another great shrimp recipe you should incorporate into your menu \u2013 tomato shrimp with couscous. Couscous is a forgotten grain, as most people choose brown rice instead, but it\u2019s just as delicious and is still full of fiber.<\/p>\n\n\n\n

This recipe is a lower-fat option, so it is good for those who are watching their calorie intake or want something to eat before a workout. The protein-carb combo is ideal for providing long-lasting energy to get you through the most grueling workout sessions.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
1 cup couscous
1 tbsp. olive oil
2 cloves minced garlic
1 small onion, chopped
28 oz. can diced tomatoes, drained
\u00bd cup dry white wine
salt and pepper to taste
1 diced red pepper
1 diced green pepper
1 pound medium shrimp, pre-cooked, peeled, and deveined<\/p>\n\n\n\n

Directions:<\/strong><\/em>
Bring 1 \u00bd cups of water to a boil. Add couscous and stir. Cover with a lid, remove from the heat and let sit for 10 minutes.<\/p>\n\n\n\n

Heat olive oil in a skillet over medium heat. Add onion, garlic, and peppers. Stir-fry for 3-4 minutes. Stir in the tomatoes, wine, and shrimp, along with salt and pepper to taste. Simmer for 4-5 minutes. Serve over couscous.<\/p>\n\n\n\n

Pumpkin Pie Smoothie<\/b><\/span><\/h2>\n\n\n\n

Are you a fan of pumpkin pie? Who isn\u2019t? And now, you don\u2019t have to write it off your diet plan. While traditional pumpkin pie will not be a wise addition to any weight loss program, this smoothie can be added without guilt.<\/p>\n\n\n\n

It combines high-protein Greek yogurt with the energizing carbs of a banana and the creamy taste of almond milk. It\u2019s low in fat, so it is a great option for a post-workout smoothie. Feel free to add some vanilla protein powder if you want to boost your protein intake.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
1 cup unsweetened almond milk
\u00bd cup plain low-fat Greek yogurt
\u00bc cup pumpkin puree
\u00bd frozen banana
\u00bc tsp. Cinnamon
\u00bc tsp. Cloves
\u00bc tsp. nutmeg
1 tbsp. sugar-free maple syrup
1-2 ice cubes<\/p>\n\n\n\n

Directions:<\/strong><\/em>
Place all ingredients in a blender and blend until smooth. Serve immediately.<\/p>\n\n\n\n

Crunchy Salad With Grilled Chicken<\/b><\/span><\/h2>\n\n\n\n
\"\"<\/a><\/figure>\n\n\n\n

Chicken is a versatile meat, so it is a regular spot on your menu. This salad recipe is going to be a hit when you try it. Loaded with seeds and nuts, it\u2019s great for those who crave crunch. The salad is quite low in fat, so feel free to add some sliced fruit if desired to bring that carbohydrate count up higher.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
6 oz. chicken breast, cut into pieces
1 head of romaine lettuce torn into pieces
2 cups spinach leaves
1 diced tomato
1 tbsp. olive oil
2 tbsp. sesame seeds
2 cloves garlic, minced
2 tbsp. slivered almonds
1 tbsp. sesame oil
\u00bd tbsp. light soy sauce
1 tbsp. apple cider vinegar
1 tbsp. stevia
salt and pepper to taste, a dash of ginger<\/p>\n\n\n\n

Directions:<\/strong><\/em>
In a small pot, combine the sesame oil, soy sauce, vinegar, stevia, salt and pepper, and ginger. Simmer for about 1 minute and set aside.<\/p>\n\n\n\n

In another skillet, heat olive oil. Add chicken breast and garlic, and pan-fry for 5-6 minutes or until cooked.<\/p>\n\n\n\n

Toss together the remaining salad ingredients and then layer chicken on top. Drizzle with dressing, toss, and serve.<\/p>\n\n\n\n

Blueberry High Protein Waffles<\/b><\/span><\/h2>\n\n\n\n

Waffles are often considered a food option reserved for cheat days but not with this variety. These high-protein waffles are something you can feel great about eating. They provide slow-digesting protein from the cottage cheese they contain and will give you a strong dose of antioxidants thanks to the blueberries in the recipe.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
3 large eggs
1 cup low-fat cottage cheese
1 cup plain raw oats
\u00bc tsp. vanilla extract
\u00bd cup blueberries
salt to taste
4 tbsp. Sugar-free maple syrup<\/p>\n\n\n\n

Directions:<\/strong><\/em>
Mix the eggs, cottage cheese, oats, vanilla, salt, and half the blueberries in a bowl. Preheat a waffle iron to medium heat. Spray with non-stick cooking spray.<\/p>\n\n\n\n

Pour about half a cup of the batter into the waffle iron and cook for 4-5 minutes or until done. Perform again for the remaining batter. Top with remaining blueberries and serve with maple syrup.<\/p>\n\n\n\n

Spicy Chicken Cashew Stir-Fry<\/b><\/span><\/h2>\n\n\n\n
\"\"<\/a><\/figure>\n\n\n\n

Cashews are a terrific nut not eaten enough, so change that with this recipe. Chicken makes an appearance again here, along with plenty of fresh vegetables to help increase your fiber intake. Serve this over rice or without it \u2013 it\u2019ll help you meet your macro needs quickly.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
6 oz. chicken, cut into bite-sized pieces
\u00bc cup low sodium soy sauce
1 tbsp. sweet chili sauce (pre-made)
\u00bd tsp. Ginger
\u00bd tsp. sesame oil
\u00bd tbsp. cornstarch
1 tbsp. olive oil
1 cup broccoli florets
1 carrot, sliced
1 red pepper, sliced
\u00bd cup water chestnuts
\u00bc cup cashews
2 green onions, sliced
\u00bd cup brown rice<\/p>\n\n\n\n

Directions:<\/strong><\/em>
Heat 1 cup of water in a pot. Once boiling, add rice, cover, and simmer for 10 minutes.<\/p>\n\n\n\n

Stir the soy sauce, sweet chili sauce, ginger, and sesame oil. Mix in cornstarch to thicken.<\/p>\n\n\n\n

Heat olive oil in a skillet over medium heat. Add in the chicken along with broccoli, carrot, and red pepper. Stir-fry for 5-6 minutes or until the chicken is fully cooked. Stir in the sauce, and water chestnuts, and cook for 1-2 more minutes.<\/p>\n\n\n\n

Serve over a bed of rice topped with cashews and green onions.<\/p>\n\n\n\n

Coconut Infused Peach Oats<\/b><\/span><\/h2>\n\n\n\n

If you are looking for a delicious breakfast recipe, look no further than this coconut-infused peach bowl. Coconut milk adds a delicious taste here and will make this oat recipe like nothing you\u2019ve tried before. Serve this alongside some scrambled eggs for a complete meal.<\/p>\n\n\n\n

Ingredients:<\/strong><\/em>
\u00bc cup oats
\u00be cup light coconut milk
1 sliced peach
1 tbsp. slivered unsweetened coconut flakes
1 tbsp. Stevia<\/p>\n\n\n\n

Directions:<\/strong><\/em>
Combine oats, coconut milk, and stevia. Cook for 3 minutes or until done. Stir in peach pieces and then top with coconut flakes before serving.<\/p>\n\n\n\n

So don\u2019t get stuck in dietary boredom any longer. Give one of these recipes a try, and soon you\u2019ll see that eating healthy can be delicious and quite easy. You don\u2019t need to be a professional chef or spend hours in the gym to create delicious meals. You need to put in the effort and keep cooking.<\/p>\n","protected":false},"excerpt":{"rendered":"

Looking to take your health up a notch? Tired of being on a diet but knowing you need to eat healthily? Has dietary boredom gotten the best of you?<\/p>\n","protected":false},"author":1,"featured_media":150302220460,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[383,30],"tags":[180],"class_list":["post-150302220459","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-recipes","category-nutrition","tag-gluten-free-recipes"],"acf":[],"yoast_head":"\nNatural And Healthy Recipes To Jump-Start Your Menu - BIOptimizers Blog<\/title>\n<meta name=\"description\" content=\"Tired of the same old menu ideas? 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