Wholesome Meals: 5 Recipes to Nourish Your Body

1. Mediterranean Quinoa Salad

This dish is rich in antioxidants, healthy fats, and plant-based proteins.

Ingredients:

•   1 cup quinoa
•   2 cups water or vegetable broth
•   1 cucumber, chopped
•   1 cup cherry tomatoes, halved
•   1/4 cup red onion, finely chopped
•   1/4 cup Kalamata olives, sliced
•   1/4 cup feta cheese (optional)
•   1/4 cup fresh parsley, chopped
•   2 tbsp extra virgin olive oil
•   1 tbsp lemon juice
•   Salt and pepper to taste

Directions:

1. Rinse the quinoa under cold water. Cook quinoa with water or vegetable broth according to package instructions.
2. Once quinoa is cooked, let it cool. Combine it with chopped vegetables, olives, and parsley.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the quinoa mixture.
4. Toss well and top with feta cheese (if using). Serve chilled or at room temperature.

2. Salmon with Roasted Vegetables

This recipe is loaded with omega-3 fatty acids and anti-inflammatory ingredients, promoting brain and heart health.

Ingredients:

•   4 salmon fillets
•   2 tbsp olive oil
•   1 lemon (juice and zest)
•   2 cloves garlic, minced
•   1 tbsp fresh dill, chopped
•   1 tsp salt
•   1/2 tsp black pepper
•   1 bunch of asparagus, trimmed
•   1 red bell pepper, sliced
•   1 zucchini, sliced

Directions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, combine olive oil, lemon juice, zest, garlic, dill, salt, and pepper.
3. Arrange salmon fillets and vegetables on a baking sheet. Drizzle the lemon-garlic mixture over everything.
4. Roast for 15-20 minutes or until the salmon is cooked through and vegetables are tender.

3. Turmeric-Spiced Lentil Soup

This soup is filled with anti-inflammatory turmeric and fiber-rich lentils, supporting digestive health and reducing inflammation.

Ingredients:

•   1 cup red lentils, rinsed
•   1 onion, chopped
•   2 carrots, chopped
•   2 celery stalks, chopped
•   2 cloves garlic, minced
•   1 tsp ground turmeric
•   1 tsp cumin
•   1/2 tsp paprika
•   4 cups vegetable broth
•   1 can diced tomatoes (optional)
•   2 tbsp olive oil
•   Salt and pepper to taste
•   Fresh cilantro or parsley for garnish

Directions:

1. Heat olive oil in a large pot over medium heat. Sauté the onions, garlic, carrots, and celery until softened.
2. Add turmeric, cumin, and paprika, and stir for 1-2 minutes until fragrant.
3. Pour in vegetable broth, lentils, and tomatoes (if using). Bring to a boil, then reduce heat and let simmer for 20-25 minutes, or until the lentils are tender.
4. Season with salt and pepper. Garnish with fresh herbs before serving.

4. Avocado and Berry Smoothie

This smoothie combines healthy fats, fiber, and antioxidants to support skin health and provide an energy boost.

Ingredients:

•   1 ripe avocado
•   1 cup mixed berries (blueberries, strawberries, raspberries)
•   1 handful spinach
•   1 tbsp chia seeds or flaxseeds
•   1 cup almond milk or coconut water
•   1 tsp honey or maple syrup (optional)

Directions:

1. Blend all ingredients in a blender until smooth.
2. Adjust sweetness with honey or maple syrup if needed. Enjoy chilled.

5. Matcha Green Tea Energy Balls

These no-bake snacks are packed with energy-boosting matcha, fiber, and protein, making them perfect for maintaining vitality.

Ingredients:

•   1 cup oats
•   1/4 cup almond butter or peanut butter
•   1/4 cup honey or maple syrup
•   1 tbsp matcha powder
•   1/4 cup chia seeds or flaxseeds
•   1/4 cup dark chocolate chips (optional)

Directions:

1. In a bowl, mix all the ingredients until well combined.
2. Roll into small balls and refrigerate for at least 30 minutes before serving.
3. Store in the fridge for up to a week.

These recipes are rich in nutrients that promote longevity, such as healthy fats, fiber, antioxidants, and anti-inflammatory compounds.