4 Healthy Whole Dinners for Clean Eating

Recipe 1: Mediterranean Salmon & Spinach Rice Bowl

Ingredients

  • 4 (5-ounce) salmon fillets
  • 1 tablespoon olive oil
  • 3/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 4 cups spinach leaves
  • 1/2 cup cooked grains of choice, such as brown rice, barley, farro or quinoa
  • Toppings: sliced avocado, toasted and chopped walnuts, crumbled feta, chopped tomatoes, and/or fresh lemon wedges

Method:

  1. Preheat oven to 425°F. Place salmon on a lined sheet pan and season with oil, salt, and pepper.
  2. Roast until skin is crispy and fish is cooked through—7 to 8 minutes.
  3. Divide the spinach, grains, and salmon among four bowls.
  4. Top with desired toppings.

Summary: Roast salmon fillets and pair with spinach and grains for an easy, healthy Mediterranean-inspired dinner Bowl made with toasted walnuts, avocado and feta.

Recipe 2: Miso Glazed Eggplant & Zucchini Stir Fry

Ingredients

  • 1/4 cup extra-virgin olive oil
  • 1 large eggplant (1 1/2 pounds), cubed
  • 2 large zucchini, cubed
  • 1/2 yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon freshly grated ginger
  • 1 tablespoon light miso paste
  • 1 teaspoon toasted sesame oil
  • 2 tablespoons chili garlic sauce
  • 2 tablespoons honey
  • For serving: Cooked grains of choice (brown rice, barley, farro, quinoa, etc)

Method:

  1. Heat 2 tablespoons of the oil in a large sauté pan over medium heat.
  2. Add the eggplant, zucchini, onion, garlic and ginger, and season with a pinch each of salt and pepper.
  3. Cook, stirring occasionally, until the veggies are tender, about 8 minutes.
  4. In a small bowl, whisk together the miso, sesame oil, chili garlic sauce, honey and 2 tablespoons of water until combined.
  5. Drizzle the miso mixture over veggies, stirring to coat.
  6. Cook for 2 to 3 minutes, stirring constantly.
  7. Serve the stir fry over cooked grains or noodles.

Summary: Miso-glazed eggplant, zucchini and onion are stir fried together for a quick, healthy dinner paired with cooked grains or noodles.

Recipe 3: Roasted Vegetable Buddha Bowl

Ingredients

  • 1 head cauliflower, cut into florets
  • 1/2 red onion, diced
  • 2 carrots, diced
  • 1 red bell pepper, diced
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon smoked paprika
  • 3/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 4 cups cooked grains of choice (such as brown rice, wild rice, quinoa, etc.)
  • 2 cups cooked or canned chickpeas
  • 1 avocado, diced
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons freshly squeezed lemon juice
  • Toppings: chopped parsley, toasted hemp seeds, diced tomatoes, and/or freshly ground black pepper

Method:

  1. Preheat oven to 400°F. Line two sheet pans with parchment paper.
  2. In a large bowl, toss the cauliflower, onion, carrots, and bell pepper with the oil, paprika, salt, and pepper.
  3. Spread the vegetables on the two sheet pans in an even layer.
  4. Roast, stirring once during cooking, until vegetables are tender and lightly golden—18 to 20 minutes.
  5. Divide the grains, roasted vegetables, and chickpeas between four bowls. Top with avocado, feta, lemon juice, and desired toppings.

Summary: Roasted cauliflower, onion, carrots, and bell pepper are served over grains or cous cous in this hearty, healthy dinner refresher with chickpeas, avocado, feta, and flavorful toppings.

Recipe 4: Turmeric Coconut Chickpea Curry

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 yellow onion, minced
  • 1 jalapeño, minced
  • 2 cloves garlic, minced
  • 1 large sweet potato, peeled and diced
  • 2 tablespoons fresh ginger, grated
  • 2 teaspoons ground turmeric
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 cup light or full-fat coconut milk
  • 1/4 cup water
  • 1/2 teaspoon kosher salt
  • For serving: Cooked grains of choice (brown rice, barley, farro, quinoa, etc.)

Method:

  1. Heat the oil in a large skillet or pot over medium heat.
  2. Add the onion and jalapeño, and sauté for 4 to 5 minutes, until slightly softened.
  3. Add the garlic, sweet potato, ginger, turmeric, cumin, coriander, and cinnamon, and cook, stirring constantly, for 1 minute.
  4. Stir in the chickpeas and coconut milk and bring to a simmer.
  5. Reduce heat to medium-low, cover, and cook for 10 to 15 minutes, until the sweet potato is tender.
  6. Stir in the water and season with the salt.
  7. Serve the curry over cooked grains.

Summary: An easy, one-pan curry made with chickpeas, sweet potatoes, and warming spices like ginger, turmeric, cumin and coriander, and topped with freshly cooked grains.