10 easy healthy recipes you can prepare quickly

Do you need to reconcile a busy schedule with a tasty and balanced healthy cuisine? Try our 10 easy healthy recipes quick and ready recipes for your busy gourmets.

10 easy healthy recipes

1.SANDWICH ROLLED TO OMELETTE

INGREDIENTSA drizzle of olive oil2 egg whites1 whole eggSalt and pepper, to taste1 tortilla breadHalf a tomato, diced1/4 cup of cheese, grated1/4 cup young spinach1 green shallot, chopped

FOR SAUCE1 C. natural Greek yogurt1 C. mayonnaise

STEPS1.Heat a drizzle of olive oil, then scramble the eggs. Season.2.Mix the ingredients “for the sauce”, then spread the flatbread.3.Add remaining ingredients, then roll bread to make a sandwich.

2.Pumpkin and corn risotto

Ingredients

1 pinch of saffron filaments31/3 cups (850 ml) hot vegetable broth2 tbsp. to s. olive oil1 chopped onion1 crushed garlic clove200 g risotto rice500 g pumpkin, or 1 small butternut squash, diced 1 cm apart2 beautiful chopped sage leaves1 box of 199 ml of drained natural corn125 g of diced mozzarella1/3 cup (50 g) dry roasted pumpkin seeds

Preparation

1. Pour the vegetable broth into a bowl, add the saffron filaments and let steep for a few minutes. Meanwhile, put the olive oil to heat in a frying pan or large skillet. Sweat onion and garlic 2 to 3 min over medium heat, stirring with a wooden spoon.

2. Add the rice and stir for 1 minute to coat well with fat. Add pumpkin cubes and sage. Pour a layer of saffron broth and mix.

3. As soon as the broth is absorbed, add the rest and mix. Turn the heat to low, cover and simmer for about 15 minutes without stirring.

4. Remove the cover. Add the corn and continue cooking for about 5 minutes covered. If the rice seems cooked (it should not be crunchy) but there is still some liquid, let reduce 2 min in the open. If the rice is still firm and there is no more broth, pour some water, cover and cook for another 2 min.

5. Add the mozzarella cubes, mix gently and let them heat a little. Sprinkle with pumpkin seeds and serve.

3.Farfalle with dried tomatoes, spinach and walnuts

Ingredients:

175 ml (3/4 cup) chopped walnuts1/4 cup (50 mL) extra virgin olive oil3 cloves of garlic, minced1/4 cup (50 mL) dried tomatoes in oil, drained and chopped1 mL (1/4 teaspoon) dried red pepper crumbled500 ml (2 cups) spinach sprouts500 g (1 lb) of farfalle250 ml (1 cup) ricotta45 ml (3 tablespoons) vegetable or water brothFreshly grated Parmesan cheese

Preparation

1. In a small skillet, heat nuts over medium heat for 3 minutes or until they release the oil. Remove from heat and set aside in a small bowl.

2. In a large skillet, heat oil over medium heat and add garlic, sun-dried tomatoes and chilli. Sauté 3 minutes or until garlic is golden. Add the spinach, one handful at a time, and cook until they are dropped.

3. Bring to a boil a saucepan of salt water; add pasta and cook al dente. Drain.

4. In a large serving bowl, whisk ricotta cheese with broth or water. Add the spinach mixture, pasta and nuts; stir well.

5. Season to taste with salt and pepper, then add grated parmesan and serve.

4.Mini spinach quiche and Emmental muffin style

Ingredients:

5 eggs, beaten1/2 cup of milk3/4 cup of flour of your choice2 tbsp. baking powder1/2 cup green pepper, chopped into cubes1 and a half cups spinach, coarsely chopped3/4 cup emmental cheese, grated2 green onions, choppedsalt, pepper, to taste (since the cheese is already salty, pay attention to the amount of added salt)

Steps:1.Heat the oven to 350 ° F.2. In a bowl, whisk the eggs. Add the baking powder, milk and flour in this order, stirring between each addition.3.Add peppers, spinach, cheese and green onions. Mix and season.4. Pour the mixture into a pre-greased muffin pan.5. Bake for 25 to 30 minutes *. Let cool a few minutes before serving.

 5.Tortellini stuffed with cheese, pumpkin and ricotta

Ingredients

1 tsp. tablespoon of olive oil1 medium onion, finely chopped750 g (1 1/2 lb.) of giraumon (or butternut squash) peeled, diced (about 4 cups)1/2 cup of vegetable broth or chicken1 tsp. crushed sage leaves1/2 cu. salt1 pinch of pepper375 g (12 oz) cheese tortellini1/2 cup light ricotta1/3 cup of grated pecorino romano1 tsp. chopped parsley

Preparation

1.Heat the oil over medium heat in a large nonstick skillet. Add the onion and let it blonden 5 min. Add the pumpkin, broth, sage, salt and pepper. Cover. Cook for about 20 minutes so that the giraumon is tender.

2.Meanwhile, cook the tortellini in a large pot of boiling salted water. Drain. Mix with the ricotta in a large salad bowl.

3.Add to the tortellini giraumon, grated cheese and parsley. Stir gently to mix well. Serve immediately.

6.Roasted trout fillet, creamy brie sauce and curry-flavored grapes

Ingredients

2 trout fillets about 2/3 lb (300 g)1 C. (15 mL) fresh coriander, chopped or 1 tbsp. (5 mL) dried coriander1 C. (15 ml) butter1/2 c. (7 mL) flour1/2 cup (125 mL) white wine

1 minced French shallot1-1 / 2 cup (375 mL) chicken broth3 c. (45 mL) raisins1/2 c. tea (2 ml) of dough or curry powder1/4 cup (60 ml) cream 35%1/4 lb. (112 g) Canadian Brie, without rind and cut into piecesTo taste, salt and freshly ground pepper

Preparation

1.Preheat the oven to 400 ° F (200 ° C). Place the trout fillets on a baking sheet or baking dish. Sprinkle with coriander and season with sea salt and black pepper. Bake in the top of the oven for 10 to 12 minutes.2.Meanwhile, in a skillet, melt the butter and sweat the shallot. Stir in the flour and deglaze with the white wine. Add broth, raisins and curry, cook over medium heat for 5 to 6 minutes, until thickened. Add cream and cheese. Melt over low heat. Season to taste.3.Serve trout fillets with the creamy curry and curry flavored grape sauce, served with basmati rice and vegetables.

7.Waffle with pumpkin

INGREDIENTS180 ml (3/4 cup) of milk10 ml (2 teaspoons) lemon juice1½ cups (375 mL) whole wheat flour15 mL (1 tablespoon) baking powder7.5 ml (1½ teaspoons) cinnamon5 ml (1 teaspoon) ground ginger1 ml (1/4 tsp) salt30 ml (2 tablespoons) maple syrup1 cup (250 mL) pumpkin puree2 eggs30 ml (2 tablespoons) of melted butter1/2 cup (125 mL) roasted pecans (optional)

PREPARATION1.Heat the waffle iron.2.In a measuring cup, mix the milk and lemon juice and let stand for 5 minutes.3.In a large bowl, mix dry ingredients; whole wheat flour, baking powder, cinnamon, ginger and salt.4. In another bowl, mix the moist ingredients; milk, maple syrup, pumpkin puree, eggs and melted butter.5.Install dry ingredients with moist ingredients. Add the nuts and mix.6.Dish the dough in a waffle maker as directed by your waffle maker.

8.Healthy salad with vegetables and quinoa

Ingredients

500 ml (2 cups) water250 ml (1 cup) quinoa rinsed with water

1 medium orange pepper, cut1 medium yellow pepper, cut

500 ml (2 cups) finely chopped spinach shoots1 cup (250 mL) grape tomatoes cut in half1 medium, seeded and cut cucumber2 young cut onionsVinaigrette :45 ml (3 tablespoons) lime juice25 ml (2 tablespoons) of olive oil20 ml (4 teaspoons) of honey15 ml (1 tablespoon) lime zest10 ml (2 teaspoons) fresh ginger, mincedA pinch of salt

Preparation

1. In a large saucepan, bring the water to a boil. Throw in the quinoa. Reduce heat and simmer covered for 12 to 15 minutes until completely absorbed. Remove from heat and swell with a fork. Pour into a large bowl and let cool.2. Stir in spinach, tomatoes, cucumber, peppers and quinoa onions. In a small bowl, whisk together the ingredients of the dressing. Sprinkle with quinoa mixture and stir. Store in the refrigerator until ready to serve.

9.Linguine with parsley and lemon

Ingredients

75 ml / 1/3 cup olive oil3 ml / 1/2 tsp. hot pepper flakes75 ml / 1/3 cup parsley, chopped30 ml / 2 tablespoons lemon zest, finely grated30 ml / 2 tablespoons freshly squeezed lemon juice450 g / 1 lb. linguine, cooked al dente, rinsed, chilledTo taste salt and freshly ground pepper125 ml / 1/2 cup parmesan cheese, grated

Preparation

1.In a large skillet, heat oil over medium heat.

2.When the oil is hot (it should not smoke), add the chilli and parsley. Cook 1 minute.

3.Add the zest and the lemon juice as well as the pasta. Increase heat and heat until pasta is hot.

Transfer to a warm serving dish, season, add cheese and flip pasta with serving utensils to blend.

10.Fusillis with roasted tomatoes and shrimps

Ingredients

1 packet (340 g) whole wheat fusilli

2 cups of broccoli bouquets

6 Italian tomatoes, each cut into 6 wedges along the length

4 c. (20 ml) extra virgin olive oil

375 g (3/4 lb.) large raw shrimp, shelled and deveined

3 cloves of garlic, minced

4 c. (20 ml) balsamic vinegar

1 pinch of flakes of peppers

1 bunch of basil

Preparation

1.Preheat oven to 230 ° C (450 ° F).

2.Boil a large pot of water and cook the pasta in large broth for 7 min.

3.Add the broccoli and continue cooking for 1 minute, so that the pasta is al dente.

4.In the meantime, mix the tomatoes with half the oil and vinegar: spread them on a rim plate. And roast them in the oven, about 15 min.

5.Drain the pasta by reserving ½ cup (125 mL) of their cooking water.

6.Put the pot on the stove with the remaining olive oil, medium heat.

7.Fried shrimp, garlic and chili flakes, stirring often, until shrimp is cooked through, 2 to 3 min.

8.Add pasta, broccoli, tomatoes, basil and remaining vinegar; mix to coat well.

9.Add some cooking water if necessary to form a fine sauce.

10.Salt and pepper to taste and serve.

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