Are you tired of sacrificing taste for health when it comes to cooking? Look no further! In today’s fast-paced world, it can be easy to get caught up in relying on processed and packaged foods. But what if we told you that not only is it possible to make healthy choices, but they can also be delicious and filling?
In this article, we’ll share 20 wholesome unprocessed food recipes that are perfect for busy lives. From savory salads to sweet treats, these recipes use natural ingredients and simple preparation methods to bring out the best flavors and textures.
Whether you’re looking for a quick breakfast or a satisfying dinner, we’ve got you covered. So grab your apron and let’s get cooking!
Quinoa and Black Bean Salad
This hearty salad combines nutty quinoa with creamy black beans, tangy lime juice, and a hint of cumin, making it a perfect side dish or light lunch.
Ingredients:
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1/2 red bell pepper, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, black beans, red bell pepper, and cilantro.
2. Squeeze lime juice over the mixture and toss to coat.
3. Sprinkle cumin over the top and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (preparing quinoa and cooking time)
Roasted Sweet Potato and Kale Bowl
Transform your weeknight meal into a nutritious and delicious experience with this simple recipe that combines the natural sweetness of roasted sweet potatoes with the earthy flavor of kale.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 2 cups curly kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add chopped kale and cook until wilted, about 3-4 minutes.
4. Combine roasted sweet potatoes and wilted kale in a bowl. Squeeze lemon juice over the top and season with salt and pepper to taste.
5. Optional: Sprinkle crumbled feta cheese on top for added flavor.
Cooking Time: 30-35 minutes
Fresh Berry Chia Pudding
This refreshing dessert is perfect for warm weather, packed with the sweetness of fresh berries and the nutty flavor of chia seeds. A simple and healthy treat that’s ready in no time!
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 2 tablespoons honey
– 1 tablespoon lemon juice
– 1/4 teaspoon vanilla extract
– 1 cup mixed fresh berries (such as blueberries, strawberries, raspberries)
– Optional: additional toppings like sliced almonds or shredded coconut
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Stir well to combine.
2. Add honey, lemon juice, and vanilla extract. Mix until smooth.
3. Refrigerate for at least 2 hours or overnight to allow the chia seeds to gel.
4. Just before serving, top with fresh berries and any desired additional toppings.
Cooking Time: 2 hours (or overnight)
Homemade Hummus with Veggie Sticks
Enjoy a delicious and healthy snack with this easy-to-make hummus recipe, perfect for dipping veggie sticks or pita bread.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
– Veggie sticks (carrots, cucumbers, bell peppers) for serving
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
3. With the blender or food processor running, slowly add the olive oil and water. Continue blending until the desired consistency is reached.
4. Taste and adjust the seasoning as needed.
5. Serve with veggie sticks for a quick and healthy snack.
Cooking Time: 10 minutes
Avocado and Tomato Salsa
This creamy and vibrant salsa is perfect for topping tacos, grilled meats, or vegetables, or served with tortilla chips. With the combination of ripe avocados and juicy tomatoes, you’ll be hooked from the first bite!
Ingredients:
– 3 ripe avocados, diced
– 2 large tomatoes, diced
– 1/4 cup red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon fresh cilantro leaves, chopped
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine avocado, tomato, red onion, and jalapeño.
2. Stir in chopped cilantro.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: 10-15 minutes (prep and chill time)
Grilled Lemon Herb Chicken
Brighten up your meal with this flavorful grilled chicken dish, infused with the zesty taste of lemon and the freshness of herbs.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced (about 1/4 cup)
– 1/4 cup olive oil
– 4 sprigs of fresh rosemary, chopped
– 2 cloves of garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, olive oil, chopped rosemary, garlic, salt, and pepper.
3. Place chicken breasts in the marinade, turning to coat evenly.
4. Let marinate for at least 30 minutes, or up to 2 hours in the refrigerator.
5. Remove chicken from marinade, letting any excess liquid drip off.
6. Grill chicken for 6-8 minutes per side, or until cooked through.
7. Serve hot and enjoy!
Cooking Time: 12-16 minutes
Steamed Broccoli with Garlic Butter
A simple yet flavorful side dish that complements any meal. This recipe brings out the natural sweetness of broccoli while adding a rich and savory garlic butter sauce.
Ingredients:
– 1 bunch broccoli, trimmed into florets
– 2 cloves garlic, minced
– 2 tablespoons unsalted butter, softened
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Fill a large pot with 2 inches of water and bring to a boil.
2. Add broccoli to the pot, cover, and steam for 5-7 minutes or until tender.
3. In a small saucepan, melt butter over medium heat. Add garlic and cook for 1 minute, stirring frequently.
4. Season garlic butter with salt and pepper to taste.
5. Serve steamed broccoli with garlic butter spooned on top. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Raw Zucchini Noodles with Pesto
Enjoy a light and flavorful summer meal with this easy-to-make recipe that combines the creamy richness of pesto with the crunch of raw zucchini noodles.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made or store-bought pesto
– Salt, to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Wash and spiralize the zucchinis into long noodles.
2. In a large bowl, combine the zucchini noodles and pesto. Toss until the noodles are well coated with the sauce.
3. Season with salt to taste.
4. If desired, top with grated Parmesan cheese for an added burst of flavor.
5. Serve immediately, garnished with fresh basil leaves if desired.
Cooking Time: 0 minutes (raw)
Tips:
– Use a vegetable spiralizer or a julienne peeler to create the zucchini noodles.
– Adjust the amount of pesto to your taste. You can also add some lemon juice for extra brightness.
Baked Apples with Cinnamon
This simple recipe brings out the natural sweetness of apples while adding a warm and comforting touch of cinnamon. Perfect for a cozy snack or dessert, these baked apples are easy to make and deliciously satisfying.
Ingredients:
– 4-6 apples (any variety), cored
– 2 tbsp butter, softened
– 1 tsp ground cinnamon
– 1/4 cup brown sugar
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together the softened butter and ground cinnamon.
3. Core the apples, leaving the bottom intact.
4. Stuff each apple with the cinnamon-butter mixture, dividing it evenly among the apples.
5. Place the stuffed apples in a baking dish and sprinkle with brown sugar.
6. Bake for 30-40 minutes or until the apples are tender and caramelized.
Cooking Time: 30-40 minutes
Stuffed Bell Peppers with Brown Rice
Savory bell peppers filled with a flavorful mixture of brown rice, beans, and spices make for a nutritious and satisfying meal.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked brown rice
– 1 can black beans, drained and rinsed
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Chopped fresh cilantro for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together cooked brown rice, black beans, chopped onion, garlic, cumin, salt, and pepper.
4. Stuff each bell pepper with the rice mixture, filling as full as possible.
5. Drizzle olive oil over the stuffed peppers and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake for an additional 15-20 minutes or until bell peppers are tender.
Cooking Time: 45-50 minutes
Mixed Green Salad with Olive Oil Dressing
This simple yet satisfying salad is a great way to enjoy the flavors of fresh greens, vegetables, and herbs. With a light and zesty olive oil dressing, this dish is perfect for a quick lunch or dinner.
Ingredients:
– 4 cups mixed green leaves (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup sliced red onion
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 1 tablespoon white wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed green leaves, cherry tomatoes, and sliced red onion.
2. In a small bowl, whisk together olive oil and white wine vinegar.
3. Pour the dressing over the salad and toss to combine.
4. Sprinkle crumbled feta cheese (if using) and season with salt and pepper to taste.
Cooking Time: 5 minutes
Homemade Granola with Almonds and Honey
Start your day off right with a crunchy and delicious homemade granola recipe that combines the nutty flavor of almonds with the sweetness of honey. This easy-to-make treat is perfect for snacking, adding to yogurt or oatmeal, or using as a topping for salads.
Ingredients:
– 2 cups rolled oats
– 1 cup sliced almonds
– 1/2 cup honey
– 2 tablespoons brown sugar
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C). Line a large baking sheet with parchment paper.
2. In a large bowl, mix together oats, almonds, and brown sugar.
3. In a small saucepan, combine honey, vanilla extract, and salt. Heat over low heat until the honey is warm and runny.
4. Pour the honey mixture over the oat mixture and stir until everything is well coated.
5. Spread the granola out on the prepared baking sheet in an even layer.
6. Bake for 25-30 minutes or until lightly toasted, stirring occasionally to prevent burning.
7. Remove from oven and let cool completely before transferring to an airtight container.
Cooking Time: 25-30 minutes
Roasted Beetroot and Goat Cheese Salad
This vibrant salad combines sweet roasted beetroot with creamy goat cheese, fresh herbs, and a tangy vinaigrette for a delightful and refreshing meal.
Ingredients:
– 2 large beetroot, peeled and cubed
– 1/4 cup olive oil
– Salt and pepper to taste
– 1/2 cup crumbled goat cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons white wine vinegar
– 1 tablespoon honey
Instructions:
1. Preheat oven to 425°F (220°C).
2. Place the beetroot cubes on a baking sheet, drizzle with olive oil, and season with salt and pepper.
3. Roast for 45-50 minutes or until tender and caramelized.
4. In a large bowl, combine the roasted beetroot, crumbled goat cheese, chopped parsley, white wine vinegar, and honey.
5. Toss gently to combine.
6. Serve immediately and enjoy!
Cooking Time: 45-50 minutes
Fresh Fruit Smoothie Bowl
Start your day with a nutritious and delicious smoothie bowl packed with fresh fruits, creamy yogurt, and crunchy granola. This easy-to-make recipe is perfect for a quick breakfast or snack.
Ingredients:
– 1 cup frozen mixed berries
– 1/2 banana, sliced
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– 1/4 cup rolled oats
– 1/4 cup chopped almonds
– Ice cubes (as needed)
Instructions:
1. In a blender, combine frozen mixed berries, sliced banana, and plain Greek yogurt. Blend until smooth.
2. Add honey to taste and blend again.
3. Pour the mixture into a bowl.
4. Top with rolled oats and chopped almonds.
5. Serve immediately or refrigerate for up to 30 minutes before serving.
Cooking Time: None
Steamed Asparagus with Lemon Zest
A simple yet elegant side dish that highlights the natural sweetness of asparagus, elevated by a burst of citrus flavor from lemon zest.
Ingredients:
– 1 pound fresh asparagus spears
– 2 lemons
– 2 tablespoons water
– Salt and pepper to taste
Instructions:
1. Rinse the asparagus under cold running water, then trim the ends.
2. Fill a large pot with about an inch of water. Bring to a boil, then reduce heat to a simmer.
3. Place the asparagus in a steamer basket over the boiling water. Cover with a lid.
4. Steam for 5-7 minutes or until tender, but still crisp.
5. While the asparagus is steaming, zest one lemon using a zester or fine grater.
6. Remove the asparagus from the heat and sprinkle with salt and pepper to taste.
7. Drizzle with lemon zest and serve immediately.
Cooking Time: 5-7 minutes
Grilled Salmon with Dill Sauce
A flavorful and refreshing summer dish that combines the richness of grilled salmon with the brightness of dill sauce.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup plain Greek yogurt
– 1/4 cup chopped fresh dill
– 2 tbsp lemon juice
– 1 tsp honey
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season salmon fillets with salt and pepper.
3. Grill salmon for 4-5 minutes per side, or until cooked through.
4. In a bowl, mix together yogurt, dill, lemon juice, and honey.
5. Serve grilled salmon with dill sauce spooned over the top.
Cooking Time: 12-15 minutes
Raw Carrot and Ginger Soup
This refreshing soup is a perfect blend of flavors and textures, made possible by the simplicity of blending raw ingredients. With just a few minutes of prep time, you’ll be enjoying a deliciously healthy and revitalizing treat.
Ingredients:
– 2 cups carrots, peeled and chopped
– 1/2 cup fresh ginger, peeled and chopped
– 1/4 cup lemon juice
– 1/4 cup water
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine carrots, ginger, lemon juice, and water.
2. Blend on high speed until the mixture is smooth and creamy, stopping to scrape down the sides as needed.
3. With the blender running, slowly pour in the olive oil through the top.
4. Season with salt and pepper to taste.
5. Serve immediately, garnished with chopped fresh herbs or a sprinkle of paprika if desired.
Cooking Time: 0 minutes (raw)
Homemade Almond Butter
Transform plain toast into a gourmet snack with this simple recipe for homemade almond butter. With just a few ingredients and some patience, you’ll be rewarded with a creamy and delicious spread that’s perfect for sandwiches, smoothies, or as a dip.
Ingredients:
– 1 cup raw almonds
– 1/2 teaspoon salt
– 2 tablespoons neutral-tasting oil (such as canola or grapeseed)
Instructions:
1. Preheat your oven to 350°F (180°C).
2. Spread the almonds on a baking sheet and toast for 10-12 minutes, or until fragrant and lightly browned.
3. Allow the toasted almonds to cool completely.
4. In a food processor or blender, combine the cooled almonds, salt, and oil.
5. Process the mixture for about 2 minutes, or until it forms a smooth and creamy paste.
6. Stop and scrape down the sides as needed.
Cooking Time: About 10-12 minutes (toasting) + 2 minutes (processing)
Baked Pumpkin with Rosemary
Transform humble pumpkin into a flavorful and aromatic masterpiece with the addition of fragrant rosemary.
Ingredients:
– 1 small to medium-sized pumpkin (about 2 lbs)
– 2 tbsp olive oil
– 1 tsp salt
– 1/4 cup chopped fresh rosemary leaves
– 1/4 cup brown sugar
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the pumpkin in half lengthwise and scoop out the seeds and pulp.
3. In a small bowl, mix together olive oil, salt, and chopped rosemary.
4. Brush the mixture evenly onto both pumpkin halves, making sure to get some of the rosemary into the cavity.
5. Sprinkle brown sugar over the rosemary mixture.
6. Place the pumpkin on a baking sheet lined with parchment paper, cut side up.
7. Bake for 45-50 minutes, or until the flesh is tender and caramelized.
Cooking Time: 45-50 minutes
Mixed Nut and Seed Energy Bars
These chewy energy bars are packed with a mix of nuts, seeds, and dried fruits, making them a perfect snack for anyone on-the-go. With no artificial preservatives or additives, you can feel good about what you’re putting in your body.
Ingredients:
– 2 cups rolled oats
– 1 cup mixed nuts (almonds, cashews, walnuts)
– 1/2 cup sunflower seeds
– 1/4 cup pumpkin seeds
– 1/4 cup dried cranberries
– 1/4 cup honey
– 2 tablespoons peanut butter
– 1 tablespoon coconut oil
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine oats, nuts, sunflower seeds, and pumpkin seeds.
2. Add honey, peanut butter, and coconut oil. Mix until well combined.
3. Fold in dried cranberries.
4. Press the mixture into a lined or greased 8×8-inch baking dish.
5. Refrigerate for at least 30 minutes to set.
6. Cut into bars (approx. 12-16).
7. Store in an airtight container at room temperature for up to 5 days.
Cooking Time: None
Summary
Indulge in the world of wholesome, unprocessed food with these 20 delicious recipes. From savory dishes like Grilled Lemon Herb Chicken and Steamed Broccoli with Garlic Butter to sweet treats like Baked Apples with Cinnamon and Homemade Granola with Almonds and Honey, there’s something for everyone. Quinoa and Black Bean Salad, Roasted Sweet Potato and Kale Bowl, and Raw Zucchini Noodles with Pesto are just a few of the healthy and flavorful options to get you started on your journey towards a balanced diet.
