Healthy Recipes From Around The World

Travel gives us our greatest stories and food ideas. During my travels I tend to find healthy recipes that are exotic, bold and full of flavors. As I mentioned in my other article Healthy recipes for home cooking people who eat home cooked meals tend to be healthier, eat less sugar and processed foods, which can result in better health and a better way of losing weight. Below are some of my favorite recipes I found during my travels to Europe, Asia, Jamaica, Mexico and and Puerto Rico. 

Moroccan Chickpea Stew

Moroccan chickpea stew is excessively generous and fulfilling, brimming with flavor, and is one of my go to plans for a speedy and simple dish. It’s completely made in 1 pot, takes about 30 minutes, and is made with the least complex of fixings. You’ll cherish this meatless dish for any season or event.

Ingredients

• 1 tablespoon olive oil
• 2 cups cubed peeled butternut squash (1/2-inch cubes)
• 1 large onion, chopped
• 1 large sweet red pepper, chopped
• 1 teaspoon ground cinnamon
• 1/2 teaspoon pepper
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 1 cup water
• Chopped cilantro, optional

1 In a Dutch oven: Heat oil over medium-high heat. Add squash, onion and red pepper; cook and stir until onion is translucent and red pepper is crisp-tender, about 5 minutes. Stir in seasonings until blended.

2 Add remaining ingredients: Bring to a boil, reduce heat; cover and simmer until squash is tender, about 8 minutes. If desired, top with cilantro.

Nutrition Facts

1-1/2 cups: 217 calories, 6g fat (1g saturated fat), 0 cholesterol, 455mg sodium, 38g carbohydrate (11g sugars, 9g fiber), 7g protein.

Meal Prep

You can use this recipe for weekly Meal Prep for either lunch or dinner. Serve over rice or quinoa for extra protein and store in these airtight containers for 3-5 days. Reheat as needed and serve with fresh cilantro! 

 

 

Indian-Style Saucy Chicken & Vegetables

Ingredients

• 2 tablespoons vegetable oil
• 1 teaspoon cumin seed
• 1 onion, finely chopped
• ¼ cup tomato paste
• ¼ cup water
• 1 pound skinless, boneless chicken breast halves – cubed 
• ½ (14 ounce) can coconut milk
• ½ teaspoon brown sugar
• ½ teaspoon hot chile paste
• 1 pinch cayenne pepper
• ¾ teaspoon ground turmeric
• salt and pepper to taste
• ½ cup chopped cilantro
• 2 medium sweet potatoes, peeled and cut into 1-1/2-inch pieces

1. Heat the vegetable oil: In a large skillet over medium heat. Microwave sweet potatoes and water, covered, on high just until potatoes begin to soften, 3-4 minutes. Add cumin seeds, and fry for a few minutes until they become fragrant and begin to pop. Stir in chopped onion, and cook until the onion has softened and turned translucent, 3 to 4 minutes.

2. Stir together: Tomato paste and water, and pour into skillet. Stir in chicken, and cook until it has firmed and turned white, about 5 minutes. Add coconut milk, brown sugar, chile paste, cayenne pepper, turmeric, salt, and pepper.

3. Bring mixture to a simmer: Then reduce heat to medium-low, cover, and continue to simmer until the chicken is tender and no longer pink in the center, about 15 minutes. Sprinkle with chopped cilantro before serving.

Nutrition Facts

Per Serving:316.4 calories; protein 24.6g 49% DV; carbohydrates 11.4g 4% DV; fat 20g 31% DV; cholesterol 58.6mg 20% DV; sodium 195.7mg 8% DV.

Meal Prep

When I want to impress my in house guess for my meal prep training classes I serve this dish. And to make sure my cookware complements my dish I use Rachael Ray Cucina Hard Anodized Nonstick Cookware Pots and Pans 12 piece Set. This cookware boasts hard anodized construction for swift, even heating and is oven safe to 400 degrees F Quality, long lasting nonstick pots and pans which are coated in durable, PFOA free, espresso colored nonstick for impeccable food release all at a affordable price!

Chicken & Vegetable Spring Rolls

Ingredients

• 2 cups thinly sliced romaine
• 1-1/2 cups cubed cooked chicken
• 1 cup thinly sliced fresh spinach
• 3/4 cup julienned carrot
• 1/3 cup thinly sliced celery
• 1/3 cup dried cherries, coarsely chopped
• 1 tablespoon sesame oil
• 12 round rice paper wrappers (8 inches)
• 1/4 cup sliced almonds
• 1/4 cup wasabi-coated green peas
• Sesame ginger salad dressing

1. Combine: The first six ingredients in a large bowl. Drizzle with oil; toss to coat.

2. Fill a large shallow dish: Partway with water, dip a rice paper wrapper into water just until pliable, about 45 seconds, do not soften completely. Allow excess water to drip off.

3. Place wrapper: On a flat surface. Layer salad mixture, almonds and peas across bottom third of wrapper. Fold in both ends of wrapper; fold bottom side over filling, then roll up tightly. Place on a serving plate, seam side down. Repeat with remaining ingredients. Serve with dressing.

Nutrition Facts

3 spring rolls without salad dressing about 253 calories, 11g fat (3g saturated fat), 47mg cholesterol, 90mg sodium, 20g carbohydrate (9g sugars, 4g fiber), 19g protein. 

 

Goli apple Cider Vinegar are rich in antioxidants, fiber, as well as vitamin C. Apple Cider Vinegar naturally contains beneficial bacteria that help support gut health and heart health. Plus, it helps with weight management and helps reduce appetite. Order your 3 months supply today!

 

 

Aaptiv will make your workout boredom a thing of the past. Stay inspired with unlimited access to thousands of workouts for whatever gets you moving — plus 30 new ones every week.

This post contains affiliate links, which means I may receive a small commission, at no charge to you, if you make a purchase through a link.

Puerto Rican Salmorejo

Ingredients

• 1 tablespoon extra-virgin olive oil
• 6 mini sweet peppers (or yellow, red, or orange bell pepper), diced (about 1/4 cup)
• 1/2 green bell pepper, diced (about 1/2 cup)
• 1 medium white onion, diced (about 1 cup)
• 3 cloves garlic, minced
• 3 large Roma tomatoes, diced (about 2 cups)
• 1 (8-ounce) can of tomato sauce, about 1/4 cup
• 2 tablespoons recaito, 
• 1 1/2 teaspoons Sazón con culantro y achiote seasoning,
• 1 teaspoon dried oregano
• 1 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1 bay leaf
• 6 stuffed Manzanilla olives
• 1 tablespoon capers, drained of brine
• 1 pound crabmeat (lump, backfin, or claw, or a combination of these)
• 1/2 cup water

1. Cook the veggies: In a large skillet with a lid, heat the oil over medium-high heat until the surface of the oil begins to ripple. Add the sweet peppers, bell pepper, onion, and garlic to the pan and sauté for 3 minutes, or until the vegetables look glossy and translucent. Reduce the heat to medium, and add the tomatoes to the pan. Cook the mixture, stirring frequently, for 4 more minutes.

2. Simmer the spices and seasonings: Stir in the tomato sauce, recao, Sazón, oregano, salt, pepper, bay leaf, olives, and capers. Bring the ingredients to a gentle simmer and then lower the heat to maintain the simmer—tiny bubbles should just barely break the surface of the liquid. Simmer for five minutes, uncovered.

3. Fold in the crabmeat and simmer: Add the crabmeat and water to the pan, and gently fold the meat into the tomato sauce. Avoid stirring too aggressively: you want to keep the crabmeat in lumps. Reduce the heat to medium-low, and cover the pan. Allow the salmorejo to simmer for 10 minutes without stirring.

4. Serve: Serve over steamed white rice, or atop fried plantain chips. Leftovers good for up to two days and you can also freeze the salmorejo for up to two months.

Nutrition Facts

Per Serving: 168 calories; protein 15.84g 49% DV; carbohydrates 1.9g 4% DV; fat 10.56g 31% DV; cholesterol 77mg 26% DV; sodium 613mg 8% DV.

Diet Like A Celebrity

Now if you want to diet like a celebrity without breaking the bank, Bistromd.com can provide you with chef-prepared meals directly to your door and at reasonable price. Meals are customized according to your weight loss goals, exercise amount, food likes and dislikes, and also offers gluten-free and vegetarian options. They have meal plans for lunch and dinner.

Tip: This is how you learn how to eat, so when you order learn how the food is prepared and make note of the portion size.