Healthy Recipes for One

"Take breakfast like a king, lunch like a prince and dinner like a pauper". Most of us are aware of this age-old phrase. However, there are very few people who actually put the meaning of this phrase into practice. With the civilization progressing in leaps and bounds, people are getting dragged away from eating healthy to getting lured by what is known as the 'fast food'. Fast foods are no doubt 'fast' and they save a great deal of time, but at the cost of health and fitness. So do not spend your valuable health on such unhealthy fast foods.

Easy and Quick Healthy Recipes

Breakfast

Recipe #1
Ingredients
Large eggs - 2
Milk - 1½ cup
Unsalted butter, melted - ¼ cup
Walnut or peanut oil - ¼ cup
Wheat germ - 2 tbsp.
Baking powder - 4 tsp.
Rolled oats - ¾ cup
All-purpose flour - 1¼ cups
Light brown sugar - ¼ cup
Cinnamon - 1 tsp.
Salt - 1 pinch
Maple syrup

Directions
Get started by whisking the flour with oats, sugar, wheat germ, baking powder, cinnamon, and salt in a bowl. Before this, put a waffle iron on medium heat. Thereafter, whisk the eggs and add butter, milk and oil in another bowl. Now, it's time mix the wet ingredients with the dry ones and stir gently, until you form a batter.

Pour this batter on the waffle iron (about 1/3 cup per waffle). Cook for about 3 - 5 minutes until the outside the waffle becomes crisp and the inside is cooked through. Serve hot with maple syrup.

Recipe #2
Ingredients
Freshly grated orange zest - ¼ tsp.
Ground chocolate - ½ tsp.
Cream cheese - 1 cup
Orange juice - 1 tbsp.
Honey - 2 tbsp.
Cinnamon raisin bread - 4 slices
Large banana - 1
Peanuts or nuts, chopped - 2 tbsp.
Vanilla extract - 1 tsp.

Directions
Make a smooth mixture out of the cream cheese, honey, orange juice, orange zest and vanilla. Toast the bread slices and dice the bananas. Spread the mixture on each toast and give toppings on the banana slices and sprinkle some nuts and serve.

Recipe #3
Ingredients
Large eggs - 4
Cheddar cheese, shredded - ¾ cup
Fresh parsley, chopped - 2 tbsp.
Turkey pepperoni, chopped - ¼ cup.
Milk - 1/3 cup.
Kosher salt - ½ tsp.
Ground black pepper - ¼ tsp.

Direction
Get the eggs, milk, salt, pepper and parsley and whisk together. Stir in the pepperoni. Before this, preheat the oven to 350º F and spray a mini muffin tin with cooking spray. Now, divide the cheese into any number of mini muffin cups and pour the egg mixture filling the cups. 10 - 14 minutes is the time needed for the baking. Serve after cooling for 5 minutes or so.

Lunch

Recipe #1
Ingredients
Chicken breasts - 4 oz.
Lettuce - 4 cups
Olive oil - ¼ tsp.
Mayo (egg yolks and oil and vinegar), fat free - 1.5 tbsp.
Worcestershire Sauce - ¼ tsp.
Lemon juice - 1 tsp.
Garlic clove, minced - ½
Black pepper - ¼ tsp.
Red wine vinegar - ½ tsp.
Parmigiano Reggiano Cheese - 3 tbsp.
Water - 1½ tsp.
Italian dressing, fat free - 3 tbsp.

Directions
Marinate the chicken breasts overnight, after combining it with the dressing. The chicken pieces have to be broiled for about 6 minutes on each side, until brown. Thereafter, dice the chicken. Get the mayo, sauce, lemon juice, vinegar, olive oil, garlic and water and whip together with a fork until smooth. Add the pepper as seasoning and combine all the ingredients and toss thoroughly. Use the broiled chicken and cheese as topping.

Recipe #2
Ingredients
Turkey breasts, low sodium - 3 oz.
Dijonnaise (creamy mustard sauce, made from Dijon mustard) - 1 tsp.
Lettuce - ¼ cup.
Tortilla wrap - 1 whole.

Directions
Fill the inside of the wrap with the dijonnaise and sprinkle lettuce. Add the meat roll into the warp and serve.

Recipe #3
Ingredients
Salmon, fresh or canned - 4
Mayonnaise - 1 tbsp.
Celery, diced - ½ cup
Yogurt, fat free - 1 tbsp.
Red wine vinegar - 1 tsp.
Lettuce - 6
Capers - 1 tbsp.
Black pepper

Directions
Get rid of bones or skin from the fish and crumble it in a bowl. Prepare a mix of the mayo, yogurt, celery, capers and pepper. Add the mix to the fish and toss. Use thoroughly washed lettuce leaves as plates for the serving.

Dinner

Recipe #1
Ingredients

Skinless and boneless chicken breast, rinsed and dry - 1
Sweet potatoes, peeled and cut into small pieces - 2
Chipotle chilies in adobo sauce, minced - 2
Garlic cloves, minced - 2
Honey - 1 tbsp.
Cider vinegar - 1 tsp.
Cumin - ½ tsp.
Olive oil - 1½ tsp.
Cilantro

Directions
Toast the potatoes in the oil and roast in a roasting pan for 15 minutes. Before this, preheat the oven to about 400º F. Make a paste of the chillies, garlic, honey, vinegar, salt, cumin and cinnamon. Use this paste to rub evenly over each chicken piece. Thereafter, place the chicken on top of the potatoes and cook for about 25 - 30 minutes, for it to be cooked thoroughly. Serve hot and garnish with cilantro.

Recipe #2
Ingredients
Beef steak strips - 3 oz.
Green and red bell peppers, sliced - 1½ cup
Onion, sliced - ½ cup
Cumin - 1 tsp.
Olive oil - 1 tbsp.
Whole grain tortillas, small - 2
Salsa - 4 tsp.
Sour cream, low fat - 2 tbsp.

Directions
Make a quick fry of olive oil, cumin and garlic for about a minute. Add the steaks and cook for 5 minutes. Thereafter, add the onion and pepper and let the mix get cooked for another 8 minutes. Place the prepared mix on tortillas and fold. Serve with salsa and sour cream toppings.

Recipe #3
Ingredients
Black beans, rinsed and drained - ½ cup
Olive oil - 2 tsps.
Cumin - 1 tsp.
Cheddar cheese, shredded - ¼ cup
Salsa - 2 tbsp.
Zucchini, chopped - 1 cup
Whole wheat tortillas - 2

Directions
Take the zucchini, beans, cumin and olive oil and fry for 5 minutes. Place the fried mixture on tortillas and sprinkle with the cheddar cheese. Fold the tortillas in half and cook until they get toasted and the cheese melts. Serve with salsa toppings.

That would be all for now on some delicious healthy recipes for one. I have been keeping myself from the temptations to grab a bite of each of these recipes, while I was writing them for you. As I am done for now, I will go and give myself a treat. You do the same and help yourselves! Enjoy...