Healthy Foods For Everyone

1. A Creamy AVOCADO TOAST

Avocado toast is basically the easiest thing in the world to make, and good for you thanks to avocado's plentiful Omega-3's. But it tastes so luxurious, you'll feel like you're cheating at life when you eat one. It's also, BTW, very chic.
A simple avocado toast is just toast (stick with whole grain for more fiber and nutrients) + avocado (sliced or mashed) + sea salt + red pepper. But that's just the beginning; you can top it with an egg, a drizzle of nice olive oil, or try this avocado + feta + pomegranate toast for a sweet and savory mix. The options are endless. Go crazy. Run free.

2. Nutritious OATMEAL

Hot oatmeal on a cold morning is a winter survival necessity. It's also a great way to stay full until lunch and an excellent source of soluble fiber, the kind that helps keep your cholesterol levels down. You can make it on the stove, in the microwave, or in a slow-cooker. In warm weather, you can make overnight oats in the fridge without lifting a finger. Get lots more smart oatmeal tips here.

3. A Filling GREEN SALAD

If you think salads are for rabbits, you haven't met the right one yet. A few tips: Use fresh vegetables — anything canned should be an add-on, not the main event, or you'll end up with a soggy, sad salad. Add a little bit of protein like meat, eggs, beans, nuts, if you want the salad to be a full meal. Make sure you give yourself a good mix of crunchy ingredients, like raw cabbage, cucumber or nuts, and soft ones, like tomatoes, cooked vegetables or beans.
The most important step is to make your own delicious (and healthier) homemade dressing. A simple Dijon vinaigrette always works, but feel free to try something more adventurous, too. If you're looking for a full recipe to get inspired, try this kale and Brussels sprout salad or this Asian chicken salad.

4. Smooth HUMMUS

Hummus, which happens to be full of protein and fiber, is basically the perfect food. You can dip carrots or celery in it when you're looking for a healthy snack, or spread it on a sandwich instead of mayo. You can also just dip your finger in it and eat it plain.
To make it yourself, you just throw a few basic ingredients (chickpeas, tahini, garlic, lemon juice and salt) in the blender and process. Get the recipe for classic, extra-smooth hummus here, a stepped-up roasted red pepper version here, or a powerhouse protein edamame hummus recipe.

5. A Big Pot of VEGETABLE SOUP

When it's cold out, a big pot of hot soup is literally the most beautiful thing in the world. You can make it with just vegetables, or add in protein like chicken or beans. This recipe is mostly vegetables but uses a little bit of pancetta and a parmesan rind for flavor.
But you don't really need a recipe. You can just chop up whatever vegetables you have around and sauté them in some olive oil in a big pot with the seasoning of your choice. (If you're using chicken, chop it up, and sauté that first.) Add a can of rinsed beans and sauté for another minute or two. Add stock, bring to a boil. Reduce the heat to simmer, cover, and allow to cook for about 20 minutes. If you want noodles, cook them separately and throw them in at the end. Ladle into (big) bowls and enjoy.

6. Crispy ROASTED VEGETABLES

Roasting vegetables is one of the easiest, most reliable ways to cook them. Turn your oven up to 450°F. Chop your vegetables, with the harder ones, like carrots and potatoes, cut up into smaller pieces than soft vegetables like broccoli and squash. Toss them all with some olive oil and kosher salt. Spread on a baking sheet or two – don't crowd! – and roast for about 30-40 minutes, or until they look and taste good.

Here's a basic recipe to get you started. Once you've got roasted veggies, you can toss them in some pasta, a salad, put them on a sandwich, or obvs, eat them plain.

7. Basic QUINOA

You don't have to be a health nut to love quinoa. This little seed has tons of protein and the flavor is subtle enough that it can work in almost any dish. Make sure to rinse quinoa before you cook it to wash away any bitterness. After that, put it in a saucepan, add twice as much water or broth as you have quinoa, and bring to a boil over medium-high heat. Reduce the flame to medium-low, cover, and simmer for about 15-20 minutes, or until the water is absorbed. Remove from heat and give it 5 minutes to sit, covered, before you open it and give it a nice fluff. It'll last about a week in the fridge and can be added to basically anything.

8. An Easy STIR-FRY

Stir-fry is what you make when you want something hot, healthy, and quick. It shouldn't be complicated. Stir-fries are great with lean meats or tofu. (Tofu takes a little bit more time because you have to press out all the excess moisture, but it's a healthy and inexpensive substitute for meat, and can be really delicious if you get it nice and crispy.) Whatever you decide to throw in, the basic idea is the same: Sear the protein, sauté the vegetables over high heat, and add sauce at the end. Serve over brown rice or by itself.

Check out these recipes for chicken, tofu, and lean beef stir-fries. You don't need to follow them exactly, but the techniques will work with a variety of vegetables and add-ons.

9. A Spicy BEAN CHILI

Standard chili calls for ground beef, but the truth is, you don't need it. Beans will do the protein job just fine without bringing any saturated fat to the party. If you do want to add meat, try a recipe that calls for chicken or turkey. And definitely make extra: Chili freezes really well. Vegan bean chili recipe available here, white chicken chili recipe.

10. A Veggie-Filled FRITTATA

Frittatas come in handy in many situations, including serving breakfast to large groups of people, using up leftover vegetables, and making a food you can eat for days. Frittatas can be made with any vegetables you have around, so use recipes for guidance more than specifics. You don't have to use cheese (this onion and potato frittata doesn't), but if you do, goat cheese is great because it's much lower in calories and fat than other cheeses. Use it with mushrooms and herbs or artichokes and leeks.