Integrative Nutrition Blog

My Three Favorite Simple Healthy Recipes

June 26, 2015

Image via Integrative Nutrition

One of the main reasons people don’t cook is because they think they don’t have time. It looks too complicated and they don’t know where to start.

You don’t need to be a gourmet chef to nourish yourself and those you love in a way that’s convenient for you. You just need some simple, healthy recipes you love and that make you feel great. 

You know how you go to restaurants and the host and waiter are so polite and they’re so nice to you? Often, there are crazy things going on in the kitchen, like people screaming at each other and not really caring that much about the food. 

That tension creates toxic energy that goes into the food, making it far less healthy than home cooked food, before the chef even starts cooking. Do you know what I’m saying?

Extra salt, sugar, and unhealthy fat are often added to preserve food, make things last longer, and make everything taste better. Dishes are made really salty so that you’ll crave more alcohol or soda. 

According to Chinese medicine, salt is yang and sweets and alcohol are yin. When you eat a lot of salt, you crave sugar and beverages. See what they did there? 

The easiest way to eat healthier without thinking about it too much is by cooking at home. You automatically eliminate the extra calories, sugar, salt, and unhealthy fats that most restaurants use.

People think food they cook at home won’t taste as good as restaurant dishes, but that’s simply not true. When you learn how to make food taste great, you have unlimited physical and mental power and resilience. Food changes everything.

It doesn’t have to be complicated. What you really need is a short list of simple, healthy recipes that you can make anytime in less than 30 minutes so that you and the people you love can be nourished, healthy, and happy. 

A great way to make sure you get healthy, home-cooked meals every week is to prep a bunch of basics on Sundays: a large tray of roasted vegetables, a pot of quinoa, and prepped kale for salads are some great large-batch examples. 

I also love cooking once and eating twice. That means I’ll cook a meal and make extra so I can just reheat it the next day, maybe add some more vegetables, and have a healthy meal in minutes. How awesome is that? 

And let’s get real, you need to make this a priority. Hello, your health is the most important thing. Food creates your blood, and your blood creates your cells. 

You’ll learn a lot more about this concept and how to eat for health and happiness if you take our Health Coach Training Program.

Our graduates live this lifestyle and share it with their clients, friends, and families. Some people even take the course to simply transform their own health, and they see amazing results. 

Remember, wherever you are is ok, and it’s never a bad time to make a change. 

I’m going to help you get started today by sharing three of my personal favorite healthy recipes that are simple to make. If I can do it, you can too. 

What are your favorite healthy meals? Do you want to cook more? Which one of my tips will you try this week? 

Share in the comments below – I can’t wait to hear from you. 

What if the world knew about this too? Wouldn't it be a better place? Use the tools on the left to spread the word!  

Zucchini Noodles with Pesto (V) option: Parmesan
Ingredients
Serves 2 

3 large zucchini
2 bunches basil
½ cup pine nuts, toasted
Juice of 1 lemon
¼ cup Parmesan (optional)
¼ cup extra virgin olive oil + 1 tablespoon
Sea salt, to taste

Method

Wash, pat dry, and trim zucchini ends. Create noodles using a spiralizer tool.

Option: Sauté your “noodles” in olive oil over medium-high heat for 4-6 minutes. Add salt and black pepper to taste.

Wash and dry basil and add to blender with pine nuts, lemon, extra virgin olive oil, and salt. Blend until smooth, adding more olive oil and/or water as needed. Toss zucchini noodles with pesto and top with Parmesan, if desired. 

Salmon Burgers with Creamy Dill Sauce (DF)
Ingredients
Serves 3-4
 

4-5 cans wild salmon (look for BPA-free) or 2 cups leftover grilled salmon, mashed
1 cup regular or gluten-free breadcrumbs
1 egg or egg substitute
1 cup cashews
Juice of 1 lemon
2 cloves garlic
1 bunch dill
¼ cup olive oil
¼ cup coconut milk
1 tablespoon olive oil
½ cup chopped parsley
Sea salt, to taste
Black pepper, to taste

Method

Soak cashews in water with a sprinkle of sea salt for four hours.

Add salmon, breadcrumbs, parsley, sea salt, and pepper to large bowl and combine well using clean hands, or wear gloves. Once combined, beat egg in separate bowl and add to mixture. Combine well. Form mixture into small patties.

Bring olive oil to medium-high heat in large skillet and cook burgers for five minutes on each side, until cooked through and slightly crispy on the outside.

For sauce, blend cashews, lemon juice, garlic, dill, olive oil, coconut milk, sea salt, and pepper on high speed until very creamy. Add more coconut milk and/or water if needed. Serve burgers on buns or over greens with sauce. 

Green Smoothie (V, GF)
Ingredients
Serves 2

2 loose-packed cups kale or spinach
2 frozen bananas
1 green apple
1 cup almond milk

Method

Freeze peeled bananas in chunks to have on hand. Wash greens and apples. Core apples and cut into fours. Transfer all ingredients to blender and blend on high until creamy, adding more almond milk as needed. 

Joshua Rosenthal, Founder, Director, and Primary Teacher of the Institute for Integrative Nutrition shares his wisdom about creating a healthy and happy life that helps transform the world.

 

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