Typically, January is a time when we get flooded with various resolutions – we’re told we need to create a new exercise routine, make sure we eat completely healthy and become the most productive version of ourselves. But all these well-intended messages make health seem like something that is black and white: either you’re healthy or you’re not.
The truth is that health exists on a spectrum, and so does healthy eating! Healthy eating means nourishing your body and mind with food that fuels you and makes you feel good. And because last year was anything but typical, why not start this year off with a new kind of resolution? One where we aim to eat, move and live because it feels good.
We’re featuring some delicious recipes to try out. Maybe you’ll find your new favourite meal for 2021!
Indian-spice cauliflower, potatoes and chickpeas
This warming dish is the perfect vegetarian dish for winter. With spices like turmeric, cayenne pepper, ginger and cumin, you can customize the spice level depending on your taste without sacrificing any flavour.
- 1 (540ml) can chickpeas, drained and rinsed
- 1 lb Yukon gold potatoes, peeled and cubed
- 4 cups cauliflower florets
- ¼ cup canola or olive oil, divided
- ½ tsp cumin seeds
- ¼ tsp salt
- 3 cloves garlic, minced
- 1 cup finely chopped onion
- 2 tsp minced fresh jalapeño pepper, with seeds
- 2 tsp minced ginger
- 1 tsp ground cumin and coriander (each)
- ¼ tsp ground turmeric and cayenne pepper (each)
- Preheat the oven to 425°F (240° C) and get 2 large rimmed baking sheets.
- Place baking sheets in preheated oven for 5 minutes.
- Toss the chickpeas, potatoes and cauliflower in a bowl with 2 tbsp of oil, cumin seeds and salt.
- Remove the baking sheets from the oven and divide mixture among the baking sheets so all the contents from the bowl are spread out over a single layer. Roast for 25 minutes, stirring occasionally.
- Heat the remaining olive oil over medium heat in a Dutch oven (you can also use a soup pot if you don’t have a Dutch oven). Sauté garlic, onion, jalapeño and ginger for five to six minutes. Then, stir in ground cumin, coriander, turmeric and cayenne. Add ¼ cup water.
- Stir in vegetables before covering and boiling for about five minutes or until water is absorbed, stirring occasionally.
Grilled mango chicken kabobs
Brighten up your plate with this juicy chicken and mango kabob recipe. Serve alongside a grain of your choice like rice or pita, or with some dark leafy greens with immune-boosting nutrients like zinc and vitamins A, C and E.
Yields: 4 servings
- ¼ cup olive oil
- 2 tsp minced fresh ginger root
- 1 tsp lemon juice
- 1 tsp orange juice
- 1 tsp brown sugar
- 1 pinch white sugar
- 4 skinless, boneless chicken breast halves, diced
- Salt to taste
- 3 mangoes, peeled, seeded and diced (substitute fresh for frozen mangoes if needed)
- Mix the olive oil, ginger root, lemon juice, orange juice and sugars in a shallow dish. Place the chicken in the mixture and let it marinate for 30 minutes in the refrigerator.
- Preheat the grill to high heat while you season the chicken with salt and thread diced pieces of the chicken onto skewers. Lightly oil the grill.
- Place skewers on grill, cook for 15 minutes, making sure you turn the skewers to cook evenly on all sides until chicken juice run clear.
Quick breakfast fruit pita
Busy mornings can often lead to us neglecting the most important meal of the day. Try this easy, delicious recipe to help increase your metabolism and keep your cravings at bay throughout the day.
- ½ banana, crushed
- 1 tbsp flaxseed (ground or whole)
- 1 tsp pumpkin seeds
- 1 6-inch pita (opt for whole-wheat or multigrain if possible)
- 1 strawberry hulled and thinly sliced
- Combine the banana, flaxseed and pumpkin seeds in a small bowl.
- Toast pita before cutting it open and stuffing the banana mixture inside. Place the slices of strawberries on top.
- Serve while hot.
Tip: for an added kick of protein, add some peanut or nut-free butter like soy or sunflower butter.
Ginger salmon with quinoa and Swiss chard
This delicious fish dish only takes five minutes to prep and is a perfect protein to add to any meal or to enjoy on its own.
- ½ cup uncooked quinoa, rinsed and drained
- 1 tsp cornstarch
- ½ cup vegetable broth
- 2 tsp fresh ginger minced
- 2 tsp fresh lemon juice and a tsp of grated lemon zest
- 1 8-ox salmon filler, about 1-inch thick
- 2 cups fresh Swiss chard, chopped and rinsed well
- Cooking spray
- Salt and pepper to taste
- Combine quinoa and 1 cup of water in a small saucepan over medium-high heat. Bring to a boil, then reduce heat to low and cover and simmer for 10-12 minutes (or until liquid is absorbed).
- Whisk together broth, cornstarch, ginger, lemon juice and lemon zest in a small bowl. Set aside.
- Coat a large nonstick skillet with cooking spray and set over medium-high heat. Season salmon with salt and pepper and place skin-side up on the skillet. Cook for two minutes on each side, add broth mixture and simmer for 30 seconds.
- Place the Swiss chard around salmon, cover and cook for one minute until greens are wilted and the salmon is cooked.
- Serve half of the salmon and Swiss chard with half of the quinoa on the side.
Did you try out one of the recipes? Share your skills and tag us on social @UHNfoundation.