Tasty and easy: 5 healthy recipes for every day

Grapefruit, beet, and radish salad

Dietitian Amy Davis said this simple salad includes superfoods like grapefruit, beets, radish, and olive oil. They contain antioxidants, fiber, and many vitamins and minerals.

Ingredients:

• 3 grapefruits
• 4 small beets
• radish
• 2 tablespoons olive oil
• salt and black pepper

Using a sharp knife, peel the grapefruits, removing as much of the white pith as possible. Slice the grapefruit into segments, carefully separating the flesh from the membrane.

Add chopped beet, radish, olive oil, and mix. Season with salt and pepper.

Salad with grapefruit, radish, and beet (photo: realsimple)

Strawberry chia pudding

This pudding is rich in fiber, as well as plant-based omega-3 and proteins. It is a perfect heart-healthy breakfast.

These heart health benefits are linked to the ability of fiber and omega-3 fatty acids to lower blood cholesterol levels.

Eight strawberries provide the necessary dose of vitamin C and 8% of the daily folic acid requirement.

Ingredients:

• 3 tablespoons chia seeds
• 1–2 tablespoons honey or other sweetener
• 1/2 teaspoon vanilla extract (optional)
• 1/2 cup fresh or frozen strawberries
• a few mint leaves for garnish
• 1 cup milk (any type can be used)

Mix the chia seeds, milk, honey, and vanilla extract. Stir well to prevent clumping. Let it soak: cover the bowl or jar and place it in the refrigerator for 4 hours or overnight. During this time, the chia seeds will absorb the liquid and form a thick pudding-like texture.

While the pudding sets, slice the strawberries. If desired, you can mash them slightly for a smoother texture or leave them in chunks for more texture.

Once the chia pudding is ready, stir it again. Spoon it into bowls or glasses, add the sliced strawberries on top, and garnish with mint.

Chia pudding with strawberries (photo: Freepik)

Grilled asparagus

A classic spring vegetable, asparagus is a source of vitamins A, K, and folic acid, and contains anti-inflammatory and antioxidant compounds such as glucosinolates and quercetin.

It also contains inulin and prebiotic fiber, which nourish healthy gut bacteria and support a healthy microbiome.

Before grilling, marinate the asparagus in olive oil and spices.

Grilled asparagus (photo: Getty Images)

Greens with bacon

Greens are rich in nutrients such as vitamins K, C, folic acid, and A.

Ingredients:

• 6 slices of bacon
• 2 large shallots
• 4 bunches of greens
• salt and pepper
• 1 tablespoon fresh lemon juice

Fry the bacon over medium heat, stirring occasionally, until crispy. Transfer to a plate. Add the shallots to the pan and sauté, stirring frequently, for 3–5 minutes.

Then add the greens, salt, and pepper, and cook while stirring frequently. Finally, add the bacon and drizzle with lemon juice.

Greens with bacon (photo: realsimple)

Grilled halloumi cheese salad

Leafy greens like spinach, Swiss chard, arugula, kale, mustard greens, and lettuce are among the most nutrient-rich foods. They are high in vitamins A, K, folic acid, calcium, iron, and many phytonutrients.

Grilled halloumi salad includes a generous portion of leafy greens, well complemented by the salty cheese. Although this cheese contains more saturated fat and sodium, it can still fit into a balanced diet, especially when used as a garnish.

Ingredients:

• 200 g halloumi cheese
• 1 cucumber
• 1 tomato
• 1/2 red onion
• 1/2 red bell pepper
• 1/2 cup olives (black or green)
• lettuce leaves (arugula, salad mix, spinach, or any other)
• 1–2 tablespoons olive oil (for brushing the cheese)
• juice of 1/2 lemon
• 1 teaspoon honey (optional)
• salt and pepper to taste
• dried oregano or other herbs for flavor

Wash and slice the vegetables, and cut the halloumi into 1 cm thick slices. Brush both sides of the cheese slices with olive oil.

Preheat a grill or grill pan over medium heat, place the slices, and cook for 2–3 minutes on each side until golden brown. The cheese should be browned on both sides.

In a bowl or on a plate, mix the salad leaves, vegetables (cucumber, tomato, pepper, onion), and olives. Add the halloumi slices to the salad.

For the dressing, mix olive oil, lemon juice, honey, salt, and pepper. Optionally, add dried oregano or other herbs. Drizzle the salad with the dressing and gently toss.

Serve the salad immediately after preparation while the cheese is still warm.

Salad with grilled Halloumi cheese (photo: realsimple)

You may be interested in:

• Breakfast number one that strengthens the heart and normalizes blood pressure
• What a woman must eat at 18, 30, and 55

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.