Simple healthy ingredients are the key to any good meal. However, some simple ingredient recipes seem too complicated to master with expensive equipment or complex techniques.
The best recipes have under 10 ingredients and are staples in a busy home. Read on to discover 10 simple and healthy recipes that contain under 10 ingredients.
How to Make Simple Healthy Meals
Healthy meals sometimes seem anything but appetizing. The key to appealing, inviting meals is including nutrient-rich ingredients.
Three main components - protein, fiber, and healthy fat - help make a meal feel filling and prevent cravings for more food soon after the meal ends.
As you have probably already heard, proteins are the "building blocks" of the body. Proteins help fuel many body processes and contribute to a feeling of fullness after a meal. Additionally, protein helps the body repair and recover from daily wear and tear, such as workouts.
Aim for at least three ounces of a lean protein source, including roasted chicken, sirloin, pork tenderloin, or fish. Plant-based sources include black beans, lentils, tempeh, and tofu.
Ingredients with fiber are integral for two main reasons. First, fiber helps promote healthy digestion and intestinal wellness. Second, similar to protein, fiber takes longer to digest and helps the body feel full for longer.
Whole grains, veggies, legumes, and all plant foods naturally contain fiber. Try to fill half your plate with a non-starchy veggie such as broccoli, cauliflower, or green beans. Complement with a starchy, complex carb like brown rice or a sweet potato as desired.
Although fats get a bad rap, healthy fats are part of a balanced diet. Beyond helping you feel full after a meal, fats help promote healthy hormone function.
An easy way to add healthy fats to your diet is to cook with vegetable oils like olive oil. Fatty fish, like salmon, are also great sources of healthy fats.
10 Recipes Under 10 Ingredients
Wondering how to get started? Here are 10 easy recipes that can be made with under 10 ingredients. Most of these are probably already sitting in your pantry. Whip up one of these recipes tonight and enjoy!
*For a completely balanced meal, remember the three components - fiber, protein, and healthy fat. For instance, round out simple ingredient recipe #3 with a fiber source.
1. Canadian Bacon and Swiss Omelet
Don't limit the omelet to breakfast. It's a delicious dish no matter the time of day! The Canadian bacon and Swiss omelet has a whopping 24 grams of protein per serving, can be made in under 10 minutes, and needs only four ingredients.
2. Overnight Oats
Overnight oats are a make-ahead meal that is great for on-the-go protein. As a snack, breakfast, or even breakfast-for-dinner, overnight oats also contribute dietary fiber and important nutrients like iron.
Make these recipes with under 10 ingredients and fun alternatives for flavors, including peanut butter and Greek yogurt!
3. Blackened Salmon
Salmon is a healthy source of essential fatty acids (the "healthy" fats mentioned above). Blackened salmon can be made on the stovetop or baked according to your comfort zone. With just three ingredients, you will get 10 grams of healthy fats and 30 grams of protein per serving.
4. Baked Salmon Cakes
Another fabulous salmon recipe is baked salmon cakes. This option is great for fresh or leftover salmon and takes only nine ingredients. Total time to prep is a bit longer, but there are only six steps to take for these cakes filled with 22 grams of protein and 1 gram of fiber per serving.
5. Vegetarian Tacos
Sometimes tacos are loaded with high-calorie ingredients. Increase nutrient counts with quick vegetarian cauliflower tacos, which can be made in under 30 minutes. Tacos are a great option since they can be customized according to the eater's preference.
6. Stuffed Chicken
Stuffed chicken sounds fancy, doesn't it? Luckily, it's a quick and easy meal to make when expecting company that contains 10 ingredients and can be thrown together in under an hour. Broccoli cheddar stuffed chicken breast is a great option for last-minute dinner guests.
7. Baked Chicken
Like stuffed chicken, baked chicken is considered a healthy, lean meat. Chicken is a great source of protein, can be made with five simple ingredients, and is often a crowd-pleaser for kids. Make healthy baked chicken parmesan tonight to elevate your family dinner.
8. Shrimp Pasta
Wait, what?! Pasta can be healthy? Throwing shrimp into a simple pasta dish can result in a high-protein, fiber-filled recipe. The key to healthy shrimp pasta is using healthy oils (like olive oil) and whole wheat noodles.
9. Herb Beef Sirloin Skewers
Beef sirloin skewers can be a delicious way to make a meal out-of-the-ordinary. The same ingredients that seem "boring" may suddenly seem fun when placed on a skewer!
Luckily, herb beef sirloin skewers require under 10 ingredients and seasonings and can be made in a pinch (plus, it's perfect for couples).
10. Lamb or Beef Shakshuka
Shakshuka may be complicated to pronounce, but it is surprisingly easy to make. It can be made in under an hour with only 10 ingredients.
As a bonus, Shakshuka provides a whopping 27 grams of protein and 4 grams of fiber per serving.
In Summary On Simple Ingredient Meals
Healthy meals should not be intimidating. Really, all you need to make a balanced meal are protein, fiber, and (optional) healthy fat sources.
Promote wellness with under 10 ingredients (or less)! Try these delicious and easy recipes today or when in a pinch.