Healthy eating is an important part of staying physically and mentally fit. Of course, this can have its challenges such as finding meals, prep, time for healthy options outside the home, and using the money for nicer things. Fortunately, we can consider the benefits of cooking healthy recipes at home which also saves your money and make an overall healthy eating lifestyle, more enjoyable. Let’s see how.
Healthy recipes – Baked Salmon With Zoodles & Quinoa
If you want to develop your skills in the kitchen there are many cooking recipe articles and tutorials that show you different techniques and ingredients that you can incorporate into your healthy diet.
- 2 salmon fillets (4.4 oz. /125g each)
- 3.5 oz. (100g) quinoa, cooked
- 1 zucchini
- ½ tbsp. olive oil
- 1 garlic clove, crushed
- 2.5 oz. (70g) sundried tomatoes, rinsed, chopped
- 2 tbsp. tamari
- ½ tbsp. olive oil
- ½ tsp. sweet paprika
- ½ tsp. hot paprika
- 1 tbsp. rice vinegar
- 1 tsp. honey
- 1 tbsp. black sesame seeds
- chili flakes, to taste
- Mix together the ingredients of the marinade and cover the salmon to marinate for about 1 hour.
- While the salmon is marinating, cook the quinoa and spiralize the zucchini.
- Heat the oil in the pan, add the crushed garlic and fry for 1-2 minutes. Add in the zoodles and stir occasionally until it softens (about 3-4 minutes). Towards the end add the chopped tomatoes, and season with salt and pepper, to taste.
- Heat the oven to 480°F (250°C) and place the salmon on a baking tray or casserole dish. Bake for about 7 minutes.
- Remove the salmon from the oven to rest for a moment. In the meantime, pour in the salmon juices into the quinoa, and mix well.
- Divide the quinoa and zoodles between two plates, then place the salmon on top. Sprinkle with chili flakes to serve.
- Preparation Time – 10 mins
- Chill – 1 hr
- Cooking time – 15 mins
- Serves – 2
Nutritional Intake per serving
- Calories – 487 Kcal
- Carbs – 19 (g)
- Fats – 28 (g)
- Protein – 38 (g)
- Diet free
- Gluten free
- High protein
- Low Carb
Benefits of homemade healthy recipes
- It saves time– When you’re in a hurry, eating a takeaway from your local supermarket or nearby restaurant may seem like a quick fix. In fact, it is sometimes much faster to cook something at home especially when planning ahead. There are many meals that can be prepared in less than 30 minutes.
- Portion Control– Many restaurants and fast-food outlets serve larger portions than recommended. And the problem is that you can eat the food when it’s right in front of you. You can adjust the amount of food served at dinner when you eat to eliminate unnecessary temptations. Do you know these eating patterns can actually impact you daily? Know more.
- Healthy Ingredients– Many commercial foods are high in fat, salt, and sugar. When we prepare our food, we know what the ingredients are and what each one does in our food.
- Avoid food allergies and sensitivities– Preparing meals at home can be especially helpful if you or a family member has food allergies (1). You can reduce the problem of allergies because you can control them in your own kitchen.
- Bring the family together – Eating at home gives the whole family time to talk about their day. Involving your kids in food preparation is not only fun but wonderful. Also, a way to learn healthy eating habits.
- Save Money – Eating a home-cooked meal is much cheaper than eating out at a restaurant or buying processed food from the market. You pay not only your bill but also the costs of running your business. Water, lights, and staff in the building – except for the food we eat. The same goes for ready-made and frozen foods at the grocery store.
“Eating healthy, clean and nutrient-rich food fills your body with energy, nutrients, and antioxidants. Imagine your cells smiling back at you saying thanks!!”