9 Healthy and Easy-to-Digest Recipes

9 Healthy and Easy-to-Digest Recipes: بسم الله الرحمن الرحيم  

Our life is so busy and we need to get these energy-producing and nice to the guts food stuffs to our physique. Whatever you need, be it treating problems with a sensitive stomach or just wanting to support healthy digestion, you will find all of them in this wonderful menu with 9 healthy and easy-to-digest recipes.

9 Healthy and Easy-to-Digest Recipes

1. Lentil Soup

Lentil soup is a staple food. This food is loaded with protein and fiber thus making it a good nutritious meal that is easily digested. Preparing lentil soup is just as fast and this makes it a good dish as well.

Ingredients:

  • 1 cup dried lentils
  • 1 large onion, diced
  • 2 cloves garlic, crushed
  • 2 carrots, peeled and chopped
  • 2 celery stalks, chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon paprika
  • 1/2 teaspoon dried thyme
  • 4 cups vegetable broth
  • 1 can diced tomatoes
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. Rinse lentils in a strainer and set aside.
  2. Add half a cup of olive oil in a large cooking pot then heat it to medium flame. To start with, sauté the onions and garlic until the onion is completely transparent.
  3. Then add carrots and celery to sautéing.
  4. Add cumin, coriander, paprika, and thyme then mix.
  5. Finally, add lentils, vegetable stock, and diced tomatoes, and bring to a boil.
  6. Cook over low heat for about 25 to 30 minutes or until the lentils are soft.
  7. Season with some salt, pepper and,, some crusty butter.
  8. Delicious lentil soup is ready to consume.

2. Grilled Chicken Kebabs

You should substitute sausage and skewered meat chicken for grilled chicken. Smoked lean protein includes grilled chicken for additional flavor. Additionally, vegetables could be added to your kebabs to upscale their nutritional value.
Ingredients:

  • 1 lb boneless, skinless chicken breasts, cut into 1-inch cube
  • 1 yellow bell pepper, cut into 1-inch pieces
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 green bell pepper, cut into 1-inch pieces
  • One piece of red onion.
  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions:

  1. Combine olive oil, lemon juice, garlic, oregano, salt, and pepper in a large bowl and mix well.
  2. Add the cubed chicken into the bowl and mix well to ensure adequate coating. Marinate for at least 30 minutes (or up to four hours) by covering it and placing it in the refrigerator.
  3. Heat the grill to medium-high.
  4. Put the marinated chicken cubes, a slice of bell pepper per skewer, and an onion piece as well between every meat cube.
  5. Let the skewers grill on an open fire over medium heat for about 8-10 minutes, turning them occasionally until the chicken pieces are cooked through but the vegetables are only lightly charred.
  6. Take it off the grill and let it stand for a while before serving.

Enjoy the tasty and nutritious grilled chicken kebabs!

3. Chickpea Salad

There is nothing more refreshing than chickpea salad in terms of digestion. They contain good amounts of protein and fiber and go well with the stomach too! It is convenient as the salad can be prepared in advance.
Ingredients:

  • Two cans of chickpeas (drained and washed)
  • 1 red onion, diced
  • 1 red bell pepper, diced
  • 1 cucumber, diced
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint
  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • 2 garlic cloves, minced
  • 1 teaspoon ground cumin
  • Salt and pepper to taste

Instructions:

  1. Mix the chickpeas, roasted red onion, red bell pepper, cucumber, parsley, and mint in a large bowl.
  2. Combine in a small bowl olive oil, lemon juice, minced garlic, cumin powder, salt and pepper.
  3. Toss the dressing onto the chickpea mixture so that it is coated well.
  4. Let stand, covered with plastic wrap, and refrigerated for at least 30 minutes (up to 4 hours), allowing the flavors to mesh.
  5. Serve it cold, or even at ambient temperature conditions.

4. Baked Salmon

The baked salmon recipe is very healthy. Omega-3 fatty acids in salmon help maintain a healthy heart. Cooking salmon by baking is easy, and healthy, and ensures it maintains its original taste and texture.
Ingredients:

  • 4 salmon fillets (6 oz each)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 lemon, sliced
  • 4 sprigs of fresh thyme
  • 4 cloves garlic, minced
  • 1/4 cup white wine

Instructions:

  1. Preheat the oven to 375°F.
  2. Place paper or foil on the baking dish.
  3. Drizzle olive oil over the salmon fillet, then sprinkle with salt and pepper.
  4. Put the salmon fillets into the tray, and lay them with a slice of lemon, thyme leaf, and a tablespoon of garlic cloves respectively.
  5. Pour white wine over salmon fillets.
  6. Place in oven at 450 degrees Fahrenheit for 12-15 minutes, until the salmon is cooked through and flaky when probed with a fork
  7. Heat off, and leave for some minutes before it is ready to be served.

Enjoy your delicious and healthy baked salmon!

5. Fruit Salad

Fruit salad is a delicious, healthy choice that is easy on the stomach. Fruits contain a great amount of vitamins, minerals, and antioxidants, which make it a healthy choice. This is easily prepared as a fruit salad.
Ingredients:

  • 2 cups fresh strawberries, hulled and sliced
  • 1 cup fresh blueberries
  • 1 cup fresh pineapple, chopped
  • 1 cup fresh mango, chopped
  • 1 cup fresh kiwi, sliced
  • chopped mint leaves (1/4).
  • 1 tablespoon honey (optional)

Instructions:

  1. Mix and set together in a big bowl, strawberries, blueberries, pineapple, mango, and kiwi with mint leaves.
  2. Toss with honey if desired.
  3. Allow the flavors of the salad to blend together by covering and refrigerating for not less than half an hour but up to four hours.
  4. To be served cold or at normal temperature.

6. Hummus and Vegetable Platter

Hummus is an essential Middle Eastern dip made out of chickpeas, tahini, olive oil, and flavors or spices. It is an excellent, light meal that you can combine with any kind of vegetable to make it even healthier.
Ingredients:

  • 1 cup hummus
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cucumber, sliced
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 1/4 cup Kalamata olives
  • 1/4 cup crumbled feta cheese
  • Pita chips or crackers for serving

Instructions:

  1. Spread the hummus on a large platter or shallow dish.
  2. Put sliced bell peppers, cucumbers, carrots, and celery around the edges of the hummus.0
  3. Lastly, scatter a few Kalamata olives and some crumbles of the fetta on top of the dip.
  4. Serve with pita chips or crackers as a side dish.

7. Quinoa and Vegetable Stir-Fry

Quinoa is one of the superfoods high in protein and fiber. It can be considered as an excellent choice. Quinoa can be stir-fried together with vegetables to add more taste and texture, creating an enjoyable dish.
Ingredients:

  • 1 cup quinoa
  • Two cups vegetable broth or water
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 onion, chopped
  • 2 carrots, sliced
  • 1 red bell pepper, sliced
  • 1 yellow squash, sliced
  • 1 zucchini, sliced
  • 1/4 cup soy sauce
  • 2 tablespoons honey
  • 1 tablespoon cornstarch
  • Salt and pepper to taste
  • Garnish with sliced green onions.

Instructions:
Wash quinoa, and add it to a medium-sized pot along with some vegetable broth or water. 

  1. Bring to boil, reduce heat, cover, and simmer for 15 or 20 minutes till the quinoa is cooked and all liquid is absorbed.
  2. As quinoa cooks, heat olive oil in a large skillet or wok on high heat.
  3. Sauté garlic and onion for 2-3 minutes until onion becomes translucent.
  4. Stir-fry the carrots, red bell pepper, yellow squash, and zucchini in the skillet adding them sequentially to the vegetable mixture for about five to seven minutes or until tender.
  5. In a small bowl, mix soy sauce, honey, cornstarch, salt, and pepper.
  6. Put the cooked quinoa into the pan and on top pour the soy sauce. Cook for another 2 or 3 minutes until the sauce is hot, and all the vegetables and quinoa are coated.
  7. Turn off the flame and serve while still hot with some sprinkled green onion bits.

8. Watermelon and Feta Salad

Watermelon and feta salad is light on the stomach. Feta cheese has proteins and calcium, which are complemented by as many vitamins and antioxidants found in watermelon.
Ingredients:

  • 4 cups cubed watermelon
  • 1/2 cup crumbled feta cheese
  • 1/4 cup chopped fresh mint
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste

Instructions:

  1. Mix the cubed watermelon, broken-up feta cheese, and chopped fresh mint in a big bowl.
  2. Stir together in a small bowl using a fork the olive oil, balsamic vinegar, salt, and pepper.
  3. Pour the dressing over the watermelon mixture, and toss until coated.
  4. Serve it cold or at room temperature.

9. Baked Sweet Potatoes

Bake sweet potatoes to serve as a healthy, digestible meal. Sweet potatoes have many minerals and other nutrients that are readily metabolized by children. Sweet potatoes are naturally sweet, baking them in the oven allows them to fully express their flavor.
Ingredients:

  • 4 medium sweet potatoes
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 400°F or 200ºC.
  2. Wash the sweet potatoes and pierce each one several times with a fork.
  3. Rub the skin of the sweet potatoes with olive oil then add some garlic powder, dried thyme, salt, and pepper.
  4. Put the sweet potatoes on a baking sheet and bake for about an hour or until done with a fork.
  5. Take out of the oven, let cool slightly and serve.
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