Quick and Easy Healthy Recipes and Weight Loss Tips for Busy People
May 21

Healthy Baked Arctic Char Recipe with Fresh Herbs

Healthy Baked Arctic Char Recipe Arctic char is a cold water fish that’s similar to salmon. I think it has a meatier, less “fishy” flavor than salmon, which makes it perfect if you’re cooking for people who don’t love fish. This arctic char recipe may just convert those non-fish-lovers too.

It’s extremely simple to make. I’m talking just 7 all-natural ingredients and it only takes about 15 minutes total. You can try any herb combination you want, but I combined a little rosemary, chives, and fresh garlic and it was delicious. Go with fresh herbs if possible and you’ll get a better flavor.

This filling recipe has just 330 calories, 1 gram of carbohydrates, 36 grams of protein, and 328 milligrams of sodium. It may appear to be high in fat with 21 grams per serving, but it’s virtually all the healthy monounsaturated type.

Here’s the recipe … leave a comment below if you like it or made any adjustments that turned out well.

Prep Time Cook Time Serves
5 min 10 min 4

Ingredients: Baked Arctic Char Recipe with Fresh Herbs

  • 1.5 lb. arctic char
  • 1 sprig fresh rosemary
  • 1 bunch chives
  • 1 clove of garlic
  • 2 T olive oil
  • Black pepper (to taste)
  • 1/2 tsp. kosher salt

Instructions

1. Mince all herbs and garlic and combine together.

2. Rub fish with olive oil, salt, garlic, pepper, and fresh herbs.

3. Bake at 425 for 10 minutes.

Nutrition Facts

330 calories, 21 g fat, 1 g carbs, 36 g protein, 328 mg sodium

Want More Recipes?

1. Check out more of my healthy fish recipes here.

2. Check out The Well Fed Homestead for more real food recipes.

3. Sign up for my newsletter to get exclusive recipes not found on my site … and a FREE copy of my eBook “The Ultimate Healthy Eating Roadmap”.

 

Last but not least, please help me spread the word about eating healthier by sharing this page. Click on one of the “Share the Wealth” buttons below …

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May 20

Baked Chicken with Butter Herb Sauce

Baked Chicken with Butter Herb SauceIf you’re looking for a simple, delicious, and healthy chicken recipe that only takes 20 minutes to make, look no further, my friend.

Don’t let the name of this recipe fool you. “Butter Herb Sauce” may usually imply a heavy, unhealthy dish … not here though.

The keys to making this recipe a healthy one are simple:

That’s it, guys. This recipe is really that easy. Pop it in the oven for 20 minutes and it’s done.

And here’s the cool part: it only has 186 calories, 7.5 grams of fat, 1 gram of carbs, 27 grams of protein, and 338 milligrams of sodium per serving. Check it out …

Prep Time Cook Time Serves
5 min 20 min 2

Ingredients: Baked Chicken with Butter Herb Sauce

  • 1 lb. boneless, skinless chicken breasts
  • 2 T whipped butter
  • 1 T olive oil
  • Black pepper (to taste)
  • 1/2 tsp. kosher salt
  • 1/4 cup minced fresh herbs (I used chives and dill)

Instructions

1. Rub chicken with butter, olive oil, salt, pepper, and fresh herbs.

2. Bake at 350 for 20 minutes.

3. Drizzle chicken with the juices from the pan. You can also simmer the sauce down to thicken it a bit if you want.

Nutrition Facts

186 calories, 7.5 g fat, 1 g carbs, 27 g protein, 338 mg sodium

 

Check out more of my healthy chicken recipes here.

And sign up for my newsletter to get exclusive recipes not found on my site … and a FREE copy of my eBook “The Ultimate Healthy Eating Roadmap”.

 

Finally, please help me spread the word about eating healthier by sharing this page. Click on one of the “Share the Wealth” buttons below …

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April 22

Orange Pepper and Tomato Salad with Honey Mustard Dressing

orange pepper and tomato saladWhat better way to celebrate Earth Day/Meatless Monday than with this healthy and delicious orange pepper and tomato salad? This recipe is pleasing on the palette and on the eyes, with its bright orange, red, and green flavors (thanks to the peppers, tomatoes, and celery, respectively).

And here’s the best part: it only has 99 calories and half a gram of fat per serving!

The delicious homemade honey mustard dressing recipe is really simple and adds a fantastic flavor to this dish. I used a combination of Greek yogurt, honey, and Dijon mustard. If you’re sensitive to dairy, omit the yogurt and add a little extra virgin olive oil instead (the number of calories will increase though). I used fat-free Greek yogurt but full fat is fine and won’t add a substantial amount to the calorie count.

I also recommend buying organic vegetables for this recipe. Click here to read more about which vegetables you should buy organic and which ones you can skip.

Here’s the recipe …

Prep Time Cook Time Serves
10 min 0 minutes 2

Ingredients: Orange Pepper and Tomato Salad with Honey Mustard Dressing

  • 1 orange pepper
  • 1 tomato
  • 2 stalks of celery
  • 1/4 cup Greek yogurt
  • 1 T honey
  • 1 tsp. Dijon mustard
  • 1/4 tsp. salt
  • Black pepper (to taste)

Instructions

1. Rinse and chop all vegetables.

2. Combine all ingredients in a mixing bowl.

3. Separate into two separate plates or bowls.

Nutrition Facts

99 calories, 0.5 g fat, 19 g carbs (3 g fiber), 4.5 g protein, 315 mg sodium

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April 6

Garbanzo Bean Salad with Homemade Fattoush Dressing

Garbanzo Bean Salad with Homemade Fattoush DressingGarbanzo beans, aka chickpeas, are one of the best non-meat sources of fiber and protein. And if you’re interested in whipping up an awesome Garbanzo Bean Salad with Homemade Fattoush Dressing, you’ve come to the right place!

Fattoush is a lemony dressing you’ll find in most authentic Lebanese and other Middle Eastern restaurants. It’s one of my all-time favorite dressings and this homemade version is the closest I’ve come to matching it. One of the key ingredients you’ll need to make a good Fattoush dressing is sumac, which is a tart-flavored spice. Most of the other ingredients are fairly straightforward.

And of course this chickpea salad recipe is super healthy too. It has 286 calories, healthy monounsaturated fats, 7.5 grams of fiber, 6 grams of protein, and just 251 milligrams of sodium.

So check it out and let me know what you think …

 

Prep Time Cook Time Serves
10 min 1 hr 30 min 2

Ingredients: Garbanzo Bean Salad with Homemade Fattoush Dressing

  • 1 cup dried garbanzo beans or 1 can salt-free beans
  • 1 tomato
  • 1 avocado
  • 1 garlic clove
  • 1 T minced jalapeno
  • 1/2 lime
  • 1/2 lemon
  • 2 T olive oil
  • 1/4 tsp. sumac
  • 1/2 tsp. salt
  • 1/4 tsp. dried oregano (or 1 T fresh)

Instructions

1. If you’re using dried beans, soak them overnight. Drain and rinse. Bring a pot of water to a boil, reduce heat to low, and simmer for about 90 minutes. Drain and rinse.

2. Mince the jalapeno and garlic and chop the tomato and avocado.

3. Combine all ingredients in a mixing bowl and stir together.

4. Divide evenly into four bowls and serve.

Nutrition Facts

286 calories, 22 g fat, 21 g carbs (7.5 g fiber), 6 g protein, 251 mg sodium

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March 26

Mixed Berry and Orange Smoothie Recipe

Mixed Berry and Orange Smoothie RecipeLooking for a delicious way to start your day that’ll only set you back 125 calories? Then look no further than this mixed berry, pineapple, and orange smoothie recipe.

All you need is a bag of frozen mixed berries (I recommend organic … here’s why), fresh or frozen pineapple, an orange, and some almond milk.

I made the almond milk myself with my Vitamix. It’s pretty easy to make if you have a Vitamix or BlendTec. Here’s a good page that shows you how to do it. If you’re working with a regular blender, just make sure you soak the almonds in water for 8 to 12 hours. You can buy almond milk from the store too … choose the unsweetened kind though if you go this route.

In addition to being low-cal, this berry orange smoothie recipe only has 4 grams of fat … plus it has 5.5 grams of fiber, which is a big bonus.

I usually toss in handful of spinach or kale (I used kale for this one) but you can skip this step if you’re so inclined.

Here’s the recipe …

 

Prep Time Cook Time Serves
5 min 0 2

 

Ingredients: Mixed Berry and Orange Smoothie Recipe

  • 1 orange
  • 1 cup frozen mixed berries
  • 1/4 cup pineapple
  • 1 cup spinach or kale (optional)
  • 2 cups almond milk
  • 2 cups water
  • 4 ice cubes

Instructions

Peel the orange. Combine all ingredients in a high-powered blender (I use my Vitamix … this is the model I have). Blend on high for 30 seconds and serve.

Nutrition Facts

125 calories, 4 g fat, 22 g carbs (5.5 g fiber), 3 g protein, 195 mg sodium

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March 22

Lemon Butter Salmon Recipe

Lemon Butter Salmon RecipeThe health benefits of wild salmon are well documented. And this lemon butter salmon recipe is one of my favorite ways to prepare this awesome fish. 

If you’re still buying farmed salmon (most salmon in grocery stores is farmed), then please click on the link in the paragraph above and read my article on why you should start eating ONLY wild salmon.

Now back to the recipe. This is one of the easiest ways to prepare salmon you’ll find anywhere. All you need is a frying pan and five all-natural ingredients (wild salmon, a lemon, real butter, salt, and pepper).

I recommend picking up some organic whipped butter. The whipped stuff has less calories and fat since it’s lighter and fluffier. Contrary to popular belief, margarine and pseudo-butters are not healthier than real butter from pasture-raised cows.

My recipe has just 246 calories and only 280 milligrams of sodium too, so you get a rich, buttery flavor that doesn’t wreak havoc on your waistline.

Check it out …

 

 

Prep Time Cook Time Serves
10 min 15 min 2

 

Ingredients: Lemon Butter Salmon Recipe

  • 8 oz. wild Alaskan salmon (thawed)
  • 1 lemon
  • 2 T Organic Valley Whipped Butter
  • 1/2 tsp. kosher salt
  • 1/4 tsp. black pepper 

Instructions

1. Heat a frying pan to medium.

2. Cut salmon into two equal-sized filets (leave skin on) and season with salt and pepper.

3. Add 1 T butter and sear salmon filets for 3 minutes per side.

4. Remove salmon from the pan and add the remaining Tablespoon of butter along with the lemon juice. Reduce the sauce for 2-3 minutes, then remove the skin and coat the fish with the sauce before serving.

Nutrition Facts

246 calories, 2 g carbs, 16 g fat, 24 g protein, 280 mg of sodium

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