Quick and Nutrient-Dense Recipes for a Healthy Lifestyle
If you’re looking to prioritize your wellbeing and incorporate healthy eating into your routine, one of the easiest ways to start is by trying out new recipes. Noom, a global platform for health and weight management, has come up with a new book titled “100 Healthy, Delicious, Flexible Recipes for Every Day.” This collection of recipes is based on the psychology of behavior change and our relationship with food. Not only are these recipes easy to make, but they also take less than an hour and are packed with nutrients to keep you healthy during the winter season.
Recipe 1: Lighter Broccoli Risotto
Traditionally, risotto is made with arborio rice, which requires extended cooking and stirring. Noom’s lighter version of this Italian dish is faster, less calorically dense, and equally decadent. Here’s how you can make it:
- Serves: 4
- Takes: 30 minutes
Ingredients:
- 750ml vegetable broth
- 300g fresh broccoli, finely chopped
- 1 tablespoon olive oil
- 2 shallots, finely chopped
- 3 garlic cloves, crushed
- 100g orzo pasta
- 125ml dry white wine
- 2 tablespoons chopped fresh basil, plus more for serving
- 60g finely grated Parmigiano-Reggiano cheese, plus more for serving
- 1 teaspoon unsalted butter
- ¼ teaspoon salt, plus more for seasoning
- Pinch of grated nutmeg
- Freshly ground black pepper
Method:
- Prepare the broth: In a medium saucepan, bring the broth to a low boil over medium-high heat. Reduce the heat to low, cover, and keep warm.
- Steam the broccoli: Place the broccoli in a microwave-safe dish, add about 125ml water, cover, and microwave on high until the broccoli turns bright green and stems are crisp-tender, about 2 minutes. Drain.
- Sauté the shallots and orzo: Heat the olive oil in a medium saucepan over medium heat. Add the shallots and cook, stirring frequently, until fragrant and slightly translucent, 2 minutes. Add the garlic and cook, stirring constantly, 1 more minute.
- Add the orzo and stir until coated and shiny, then add the wine and cook, stirring, until mostly evaporated, 1 to 2 minutes.
- Make the risotto: Add the warm broth, about 125ml at a time, stirring constantly while cooking, waiting until each broth addition is fully absorbed by the orzo before adding more (3 to 4 minutes between additions). As the orzo cooks, it will release its starch and become creamy.
- Cook the risotto for 14 to 15 minutes, adding about 600ml of the broth; only add the remaining broth if the risotto looks dry or stiff. Taste the pasta. It should be firm to the bite but not hard in the center.
- Finish and serve the risotto: Stir the broccoli into the risotto, then add the basil, Parmigiano-Reggiano, butter, salt, and nutmeg. Continue to cook, stirring, until just warmed through, 1 to 2 minutes. Season to taste with additional salt, if desired.
- Divide the risotto among 4 bowls and garnish with additional basil and cheese, and grind some fresh pepper on top. Serve hot.
Nutritional information (per serving):
- Calories: 398
- Total Fat: 11.6g
- Saturated Fat: 5.3g
- Cholesterol: 20mg
- Sodium: 685.6mg
- Total Carb: 56g
- Dietary Fiber: 5.3g
- Sugars: 5.9g
- Protein: 14.2g
- Vitamin D: 2.1mcg
- Calcium: 216.1mg
- Iron: 6.2mg
- Potassium: 326.7mg
Recipe 2: Classic Seafood Gumbo
Gumbo is a thick Louisiana soup filled with seafood, sausage, chicken, and lots of veggies in a rich liquid. Noom’s version adds a twist with filé powder and skips ingredients like okra. Here’s how you can make it:
- Serves: 8
- Takes: 1 hour
Ingredients:
- 75g wholemeal flour
- 250ml skimmed milk
- 1 tablespoon olive oil
- 1 large onion, finely diced
- 6 celery stalks, finely diced
- 1 large green pepper, de-seeded, cored, and finely diced
- 115g spicy chicken sausage, cut into thin rounds
- 5 garlic cloves, minced
- 2 tablespoons salt-free Cajun seasoning
- 1 teaspoon smoked paprika
- 1 teaspoon sweet paprika
- 1.5 litres low-sodium chicken broth
- 1 teaspoon kosher salt
- 2 tablespoons long-grain rice
- 350g small (36–40 count)
