4 healthy dinners anyone can make

If you wonder what you can have for dinner, you should know that salads represent one of the best options par excellence. These are appetizing, refreshing, light, lower cholesterol, control blood glucose and, thanks to the fiber present, help regulate intestinal function. In addition, they are very easy and fast to prepare, since it simply consists of combining the raw or previously cooked ingredients, and seasoning with the sauce of your choice.

Discover the recipes for 4 healthy dinners that anyone can make , so tasty that you will want to prepare them over and over again.

4 healthy and easy dinners

1. Crispy Quinoa Salad with Ginger Almond Dressing

This dish combines delicious sweet potatoes with 2 types of cabbage and nutritious quinoa. For its part, the ginger dressing and the variety of textures, especially due to the presence of crunchy almonds, take this salad to another level.

1.1 Ingredients (for 6 people)

• 3 cups of green cabbage and another 3 of purple cabbage.
• 3 cups sweet potatoes.
• 3 cups quinoa (cooked).
• 1/2 cup of onions and 1/2 cup of coriander.
• 1 pinch of sea salt, coarse.
• 3/4 cup of raw almonds.
• 1/3 cup almond butter, crunchy and unsalted.
• 1 tablespoon of fresh ginger root, 1 tablespoon of avocado oil and 1 teaspoon of water.
• 1/3 cup of extra virgin olive oil.
• 1 tablespoon of garlic.
• 1/3 cup of lemon juice.

1.2 Preparation

1.2.1 Steps to cook sweet potatoes:

1. Preheat the oven to 250 degrees Celsius and cover a baking sheet with parchment paper.
2. Cut the sweet potatoes into cubes, add the oil and sea salt.
3. Spread the sweet potato cubes on the tray.
4. Place the tray on the top rack and bake for 20 minutes, or until golden brown and crisp.
5. Let it cool.

1.2.2 Steps to prepare the dressing:

1. In a food processor, add the almond butter, olive oil, garlic, ginger, and lemon juice until smooth.
2. With the food processor on, slowly add enough water to the consistency of mayonnaise.

1.2.3 Step to assemble the salad:

1. In a bowl, mix the quinoa, the dressing and the two types of shredded cabbage well.
2. Add the cilantro, onion, and chopped almonds and mix gently.
3. If desired, you can garnish with a little more fresh chopped cilantro. You can keep it in the refrigerator for up to 3 days.

2. Beet and carrot salad with salty dressing

If you arrive tired from work and don’t know what to eat, this salad will become your favorite. You should only keep the rice and roasted beans in the fridge.

When preparing it, grate the vegetables, mix the dressing, combine with the rest of the ingredients and you will have an instant delicious dinner.

2.1 Ingredients (for 6 people)

• 2 cups of frozen green soybeans.
• 2 cups of basmati rice.
• 2 large carrots.
• 1 cup of beets.
• 4 tablespoons of pistachios and 4 of pine nuts.
• 1/2 cup of arugula and 1/2 cup of baby spinach.
• 1 tablespoon of grapeseed oil.
• 1/2 cup of avocado oil.
• 1/2 teaspoon of sea salt and 1/2 teaspoon of black pepper.
• 1/3 cup of nutritional yeast.
• 2 tablespoons of water, 3 tablespoons of rice vinegar, 1 tablespoon of garlic, 2 teaspoons of fresh ginger and 2 tablespoons of sesame seeds.

2.2 Preparation

2.2.1 Steps to roast green beans:

1. Preheat the oven to 200 degrees Celsius, for about 10 minutes.
2. Mix the frozen green beans with the grapeseed oil, salt, and pepper, and place on a parchment-lined baking sheet.
3. Bake for 30 minutes, stirring every 10 to ensure even browning.

2.2.2 Steps to prepare the dressing:

1. Combine nutritional yeast, water, rice vinegar, ginger, avocado oil, and sesame seeds in a blender until smooth.
2. Reserve the mixture in a glass container.

2.2.3 Steps for assembling the salad:

1. Place the rice, carrots, beets, arugula, spinach, pistachios, pine nuts, and the roasted green beans in a bowl.
2. Add your desired amount of dressing.

3. Roasted Vegetable Salad with Creamy Cashew Sauce

In this recipe, the salad becomes a main dish because it contains vegetables and vegetable proteins. It is accompanied by a rich cashew dressing that gives it a sophisticated touch.

Dare to prepare this delicious and healthy dinner easy to make to look like a chef.

3.1 Ingredients (for 1 person)

• 2/3 cup broccoli, 2/3 cup Brussels sprouts and 2/3 cup cauliflower florets.
• 1 cup kale
• 200 g of red pepper.
• 1 pinch of salt, a pinch of black pepper and a pinch of coarse sea salt.
• 2 tablespoons of extra virgin olive oil.
• 1 cup of lentils (cooked).
• 1 medium avocado.
• 1/2 cup of unsalted cashew nuts.
• 4 tablespoons of hemp seeds.
• 1 tablespoon of garlic.
• 1 tablespoon of soybean paste (miso).
• 2 tablespoons of lemon juice.
• 1 teaspoon sage (fresh).
• 1/4 cup of water.
• 1 pinch of Stevia extract.

3.2 Preparation

3.2.1 Steps to prepare the cashew sauce:

1. Place the cashew nuts in a glass container with enough water to cover them for at least 20 minutes (even better if it is overnight).
2. Strain and place the cashews in a food processor along with the salt, garlic, soybean paste, lemon juice, fresh sage, and a pinch of Stevia extract.
3. Process until you get a mixture with a smooth consistency.

3.2.2 Steps to cook vegetables:

1. Preheat the oven to 220 degrees Celsius.
2. Place the vegetables in a bowl and season with salt, pepper, and extra virgin olive oil.
3. Place the vegetables on a parchment-lined tray and bake for 25 minutes, or until they begin to caramelize.

3.2.3 Steps to assemble the salad:

1. Place the raw vegetables in a large bowl and add the lentils.
2. Cut the avocado into medium pieces and place on top of the vegetables.
3. Season with the cashew sauce and sprinkle with the sesame seeds.

4. Bean and farro salad with cilantro and apple dressing

In this dish, two types of beans are carefully combined, along with crunchy radish and farro beans, which gives it the perfect texture.

4.1 Ingredients (for 4 people)

• 2 cups of canned black beans.
• 2 cups of farro.
• 1/2 cup of raw radish.
• 1 medium avocado.
• 2/3 cup diced apple.
• 1 pinch of salt and 1 pinch of ground black pepper.
• 2 teaspoons of lemon juice.
• 3 tablespoons of extra virgin olive oil.
• 1/3 cup of coriander.
• 1 tablespoon of shallots.
• 1 tablespoon and a half of Greek yogurt.

4.2 Preparation

4.2.1 Steps to cook farro:

1. In a saucepan, cook the two cups of farro with at least 3 cups of salted water.
2. Simmer for 15-20 minutes, or until the grains are soft.
3. Drain off excess water and cool.

4.2.2 Steps to prepare the cilantro and apple dressing:

1. Cut half an apple into cubes and add together with the lemon juice, olive oil, a pinch of salt and pepper, coriander, rice vinegar, shallot and Greek yogurt in a food processor.
2. Pulse until the mixture is smooth, adding a little water and olive oil to achieve the desired consistency.
3. Place in the fridge to chill.

4.2.3 Steps to assemble the salad:

1. In a large bowl, mix grains, beans, and seasonings very well.
2. Salt and pepper to taste
3. Garnish with the avocado pieces.

References

• Maher, L. 7 Easy Healthy Dinners Anyone Can Make. For Livestrong [Revised January 2019].