12 Delicious, Healthy Meal Ideas

Keep potatoes in big chunk

When potatoes are boiled, water-soluble elements like vitamin C and riboflavin leak from their tiny surfaces. Keep roast potatoes chunky because smaller parts absorb fat better.

Marinate meat before barbecuing

Marinades tenderize and flavor grilled and barbecued meats. It also reduces cancer-causing compounds produced while grilling.

Blot with paper towel

Serve takeout pizzas and home-cooked fried items like chicken and French fries on paper towels to absorb up extra grease. The paper absorbs 38 calories every teaspoon of oil.

Consider getting a ceramic knife

Ceramic knives are great for chopping vegetables and may be healthier. So why? Ceramic does not contain iron or copper, which can speed up avocado and lettuce browning.

Steam or microwave broccoli

Steaming broccoli preserves its anti-cancer glucosinolates. This vegetable is best microwaved with a little water to steam from the inside out.

Swap fat for mashed banana in muffin

To minimize saturated fat in your favorite muffin recipe, replace half a cup of butter with three ripe, very well-mashed bananas.

Spread sarnies with avocado

Butter on a sandwich can deliver 25% of your daily saturated fat. Instead of butter, apply a thin layer of puréed avocado for heart-healthy unsaturated fat.

Big up basil; max out mint

In this mozzarella and prosciutto salad, herbs are featured greens. Mint provides 3.5 times more iron than beef per gram, and basil and chives have more folate than broccoli.

Low-fat Chinese

Steamed vegetables with shrimp reduce fat, salt, and sugar. Add sesame oil, lime, reduced-salt soy sauce, garlic, ginger, and chili flakes to taste for a healthy dressing.

Season with nutritional yeast

This vitamin-packed powdered yeast can replace salt in pasta, veggies, and salads due to its delicious, slightly cheesy taste. Sprinkle it on popcorn, scrambled eggs, or stuffing.

Add cauliflower to your mash

Next time you prepare mashed potatoes, substitute half the potatoes for cauliflower to cut carbs and calories and boost vitamin C and folate.

Stock up on frozen veg

Frozen vegetables can be used for quick, healthful meals because they often offer more nutrients than fresh food.