10 healthy dining options

Healthy Dinner Recipes

1. Green banana gnocchi with tomato and watermelon sauce

The first recipe is by chef Iracema Bertoco, from the European Center. In addition to being delicious, the recipe does not contain any gluten or lactose. So, both celiacs and vegans can enjoy this dinner. Let’s go to the recipe!

Green banana biomass ingredients:

• 4 very green plantains
• Water for cooking.

Preparation method:

Start the process by washing the bananas well and putting them to cook, skin and all. Choose a pressure cooker to cook, leaving for 10 minutes. After the allotted time, turn off the heat and take the pressure off. Then set aside.

Gnocchi Ingredients:

• 300 g of green banana biomass (cold)
• 1 spoon of oil
• Rice flour until point (about 100 g)
• Salt to taste.

Preparation method:

Put the biomass in a bowl, along with the oil and salt. Then mix all these ingredients together and add the flour little by little. Do this procedure until the dough starts to come off your hands.

Then make rolls with a thickness of up to 1 cm and then cut the gnocchi. Finish cooking them in water and salt like traditional gnocchi.

Ingredients for tomato and watermelon sauce:

• 1 kg of watermelon pulp (red part with seeds)
• 200 g of crushed tomato pelati (or homemade tomato sauce)
• 50 g of onion
• 1 of garlic clove
• 20 ml of oil
• Olive oil
• Salt and pepper to taste
• Oregano
• Fresh basil .

Preparation method:

Start the recipe by beating the watermelon pulp in a blender to the point of grinding the seeds well . Then, take this content to the fire until reduced by 1/4 and set aside. Meanwhile, use the oil to brown the onion and garlic.

Then add the watermelon reduction, tomato pelati (or homemade sauce) and season with salt, pepper and oregano. With the heat turned off, add olive oil and fresh basil.

Then, just assemble the dish, first placing the gnocchi and, on top, the tomato and watermelon sauce. This recipe makes up to two servings and is ideal for a romantic dinner.

2. Healthy dinner by a nutritionist

And how about betting on a nutritious, easy-to-make dinner with a nutritionist’s signature? That’s how the chess chicken with cauliflower couscous looks like. In addition to being tasty and nutritious, the recipe recommended by Simone Bach, a nutrition expert, is quick to make and is ready in just 12 minutes.

On Bach Kitchen channel, the nutritionist explores several recipes for you to create an even healthier menu in your daily life. Follow the ingredients of the recipe below and check out the step by step in the video itself!

Chess Chicken Ingredients:

• 1 chicken breast fillet (100 g)
• 1/2 onion
• 1 small pepper (or 1/2 large)
• 1 handful of chopped walnuts (or other seed of your choice)
• 2 tablespoons of soy sauce.

Cauliflower Couscous Ingredients:

• 1/2 cauliflower
• 1/2 ear of corn
• 1 drizzle of olive oil
• Black pepper to taste.

3. Fish fillet with spinach and cheese sauce

For those who are a fan of fish fillet, this recipe will go down very well in the last meal of the day. With the right choice of ingredients, it is possible to have a light and tasty dinner.

Ingredients:

• 1 bunch of spinach
• 2 crushed garlic cloves
• 1 tablespoon of oil
  
• Salt and black pepper to taste
• 2 cups of natural yoghurt
• 200 g of grated cottage cheese or ricotta
• 500 g of fish fillet
• Paprika to taste.

Preparation mode:

Start preparing this dish by washing the spinach leaves well. Then place them in a pot of water, cover and leave on low heat for approximately 5 minutes. That time is enough for them to wither. Then let it cool, squeeze well, chop and set aside.

In another pan, brown the garlic in oil and then add the spinach to quickly sauté it. Add seasonings such as salt and pepper and remove from heat. Complement the recipe with yogurt and cheese, stirring until melted. Reserve the mixture and preheat the oven to a temperature of 180°C.

Meanwhile, place the fish fillets in a rectangular ovenproof dish and season with salt and paprika. Then pour the reserved sauce over the fish and place the dish in the oven for 15 minutes. After the specified time, the filet will be ready to be served, preferably still hot.

4. Vegetables with proteins

Our fourth choice for your healthy dinner is actually three in one. That’s because Marina Morais brings in its YouTube channel three different versions for a single dish: vegetables with proteins.

The first is titled Indian Chicken and Vegetables, the second is Mexican Beef and Vegetables, and the third is Asian Vegetable Tofu. Follow the ingredients of each of the recipes and check out how to prepare in Mariana’s video!

Indian chicken and vegetables

• 500 g of diced chicken breast
• 1 tablespoon of oil
• 1 small onion diced medium.
• 1/2 red pepper diced medium.
• 1/2 pack of chopped broccoli
• 1/2 cup chopped green beans.
• Salt and black pepper to taste
• 1 can of peeled tomatoes
• 1 teaspoon of chopped or grated ginger
• 1/2 pepper minced girl’s finger
• 2 chopped garlic cloves
• 400 ml of coconut milk
• 1 tablespoon of curry powder.

Mexican meat and vegetables

• 500 g of ground beef (duckling, aceme, palette or a mixture)
• 1 tablespoon of oil
• 1 small onion, diced medium
• 1/2 red pepper, diced medium
• 1/2 pack of chopped broccoli
• 1/2 cup chopped green beans
• Salt and black pepper to taste
• 1 can of peeled tomatoes
• 1/2 teaspoon of sweet paprika
• 1/2 teaspoon of oregano
• 1/4 teaspoon of powdered cumin
• 1/4 teaspoon of chili pepper powder.

tofu with asian vegetables

• 300 g de tofu firme
• 1 tablespoon of oil
• 1 small onion, diced medium
• 1/2 red pepper, diced medium
• 1/2 pack of chopped broccoli
• 1/2 cup chopped green beans
• Salt and black pepper to taste
• 1 spoon of chopped ginger
• 2 chopped garlic cloves
• 2 tablespoons of soy sauce without monosodium glutamate (or coconut aminos or tamari)
• 1 tablespoon of sesame oil
• 1 pinch of pepperoni pepper .

5. Protein noodles with white lemon sauce and roasted eggplant

Another recipe from the European Center, but this time from chef Gabi Mahamud. It is a pasta with white sauce and eggplant to accompany the dish. Check below the ingredients and how to prepare.

Ingredients:

• 1 small yam
• 1 eggplant
• 1 zucchini
• 250 ml of coconut milk
• 1 tablespoon of tahini
• 1 clove of garlic
• 1 lemon
• protein noodles
• 1 strand of coconut oil
• salt to taste
• Black pepper to taste
• Nutmeg to taste.

Preparation method:

The first step is to cut the yam into small cubes and place it on the fire to cook. According to the chef, it is recommended to peel the tuber after cooking, as it is easier to remove the skin.

Then sanitize and cut an eggplant also into cubes. Then place it on a baking sheet and drizzle with coconut oil, salt, and black pepper. Bake at 180°C and leave for 15 minutes.

Once that’s done, it’s time to cook the pasta and grate the zucchini in spaghetti shape. Put it in a colander, sprinkle with salt and let it drain until marinated and loosen all the liquid.

Meanwhile, in a blender, blend the cooked yam, coconut milk, tahini, garlic, a squeezed lemon and the zest of its skin, salt and nutmeg. Finish the dish by adding the pasta and zucchini covered in white sauce, eggplant, lemon zest, parsley and toasted hazelnuts.

6. Vegan dinner recipe: jackfruit meat in watermelon barbecue sauce

Chef Iracema Bertoco brings another mouth-watering recipe! It’s jackfruit meat in watermelon barbecue sauce, especially for those who don’t consume anything of animal origin . Check out!

Jackfruit meat ingredients:

• 500 g of jackfruit meat (cooked and shredded green jackfruit)
• 50 ml of oil
• 1/2 onion
• 1 clove of garlic
• 1 bunch of chives
• 1 puff of turmeric
• pepper to taste
• Salt to taste.

Preparation method:

First of all, saute the onion and garlic in olive oil. Then add the jackfruit meat and other ingredients. To finish, add the chives and set aside.

Barbecue sauce ingredients:

• 1 kg of watermelon pulp beaten in a blender (with seeds)
• 50 ml of roasted sesame oil
• 1/2 grated onion
• 1 crushed garlic clove
• 1 dash of smoked paprika
• 50 ml de shoyo orgânico
• 1 pepper girl’s finger
• 20 ml of vinegar
• 20 g dijon mostard
• Salt to taste.

Preparation method:

Reduce the volume of beaten watermelon pulp by 1/4, always over medium heat. Then saute the onion and garlic in sesame oil. Then just add the watermelon reduction, the other ingredients and add it with the jackfruit meat.

According to the chef, a good tip is to serve this dish with manioc puree . This recipe yields two servings.

7. Easy to make dinner

Usually, at the end of the day, we arrive home tired and don’t want to have a lot of work when it comes to setting up dinner. Therefore, everything that is more practical and quick is ideal for this meal. So, we’ve separated this light sandwich tip for you to make at home!

Ingredients:

• 200 g of grated ricotta cheese
• 2 carrots
• 1/2 cup of finely sliced ​​chives
• 150 ml of oil
• salt to taste
• Freshly ground black pepper.

Preparation method:

Grate the carrot and sauté it in oil until it wilts. Then add the finely sliced ​​chives and mix. Once the mixture has cooled, add the grated ricotta, correct the salt and black pepper. Finish by stirring everything and serve, with cookies without filling or with wholemeal bread .

8. Recipe for romantic dinner: oven ratatouille

This menu tip is given, especially, by the Presunto Vegetariano channel. The proposal is for a dish that matches the romantic air of lovers and can serve as an inspiration for that special night for two . Let’s go to the ingredients?

Sauce ingredients:

• 1 small chopped onion
• 5 small chopped garlic cloves
• 1 can of peeled tomatoes
• Salt, oregano, cumin, pepper and oil to taste
• A sprig of fresh basil.

Vegetable:

• 2 medium eggplants cut into 0.5 cm slices.
• 2 medium Italian zucchinis cut into 0.5 cm slices
• 5 medium Italian tomatoes cut into 0.5 cm slices
• Seasonings to taste (oregano, salt, oil, cumin, rosemary, fresh thyme).

9. Eggplant caponata

Another quick and delicious tip to make your dinner is an eggplant caponata, which can be used as a filling for a sandwich. See what items you’ll need to make this recipe and how to prepare it!

Ingredients:

• 1 eggplant and a half
• 200 ml of oil
• 4 tablespoons of pitted green olives
• 2 tablespoons of chopped green onions.
• 1/2 chopped onion.
• 1 chopped garlic clove
• 3 teaspoons of oregano
• salt to taste
• Freshly ground black pepper

Preparation method:

First step is to cut the eggplants into small cubes. Then, saute the garlic, onion and chives in oil until golden. Then add the eggplants to the sauté and wait until they are very soft.

Finally, add the olives, oregano and black pepper. Mix everything and your caponata will be ready to be served!

10. Gluten-free vegan pizza

And to top off our 10 healthy dinner options, there’s nothing better than a vegan, gluten-free and easy-to-make pizza ! The recipe is by chef Gabi Mahamud. Check out!

Pasta Ingredients:

• 3/4 cup of rice flour
• 1/2 cup chickpea flour
• 1/3 cup linseed flour
• 1/2 cup of potato starch
• 1 tablespoon of brown sugar
• 1 tablespoon of dry biological yeast
• 3/4 cup of warm water
• 1 tablespoon of oil
• Salt to taste.

Preparation method:

Mix all the flour, yeast and sugar well. Then add the water and stir until the dough is smooth. According to the chef, the dough needs to be a little sticky.

Then add oil and salt to incorporate. Cover the dough with a dish towel and let it rest until it doubles in volume. This usually takes around 15 to 20 minutes.

After the allotted time, shape the pizza into an oiled pan. Bake in a preheated oven at 180°C and for approximately 15 minutes. Afterwards, remove from the oven and place the topping of your choice. Finally, return to the oven for another 10 minutes.

Coverage suggestions:

• Mushrooms sauteed in olive oil, soy sauce and parsley
• Candied tomatoes
• Little seeds and basil sprinkled on top.

Now that you’ve checked out all these recipes, it’s time to pick just one and make your dinner healthy. The tips presented, in addition to helping with weight loss, will provide an incredible gastronomic experience, whether for a romantic dinner or a meal to receive friends.