Fun, Easy, and Healthy recipes

Breakfasts

1) Basic Overnight Oats (4 jars)

• Time: 5 min prep + overnight

• You’ll need: Rolled oats, milk (dairy or plant-based), yogurt (optional), chia or flax, pinch of salt, optional fruit & nut butter.

• Steps: Combine 1/2 cup oats + 1/2 cup milk + 2 Tbsp yogurt + 1 tsp chia in each jar. Add a pinch of salt. Stir, top with  fruit, chill overnight.

•  Tip: For extra protein, add 1 Tbsp peanut or almond butter.

 Source: EatingWell – “Basic Overnight Oats.”

2) Blueberry–Spinach Smoothie (2 servings)

• Time: 5–10 min

•  You’ll need: Frozen blueberries, a handful of spinach, oats, maple or banana, milk (oat/almond/dairy).

• Steps: Blend until creamy; thin with more milk to taste.

• Tip: Add Greek yogurt for protein or flax for fiber, and protein powder for protein 

Source: EatingWell – “Blueberry & Spinach Smoothie.”

Soups & Chili

3) Spiced Carrot & Lentil Soup (4 servings)

• Time: 25–30 min

•  You’ll need: Carrots, red lentils, onion/garlic, curry‑type spices, stock, lemon.

• Steps: Soften onion/garlic in oil; add spices. Stir in carrots, lentils, and stock. Simmer 15–20 min until soft; blend partly or fully. Finish with lemon. 

• Tip: Freeze flat in bags for easy reheat. 

Source: BBC Good Food – “Spiced carrot & lentil soup.”

4) Turkey (or Bean) Chili (6 servings)

• Time: 50 min

• You’ll need: Ground turkey or extra beans, onion, bell pepper, canned tomatoes, beans, chili spices.

• Steps: Brown turkey with onion/pepper. Add spices, tomatoes, beans; simmer 30 min.

• Tip: Swap turkey for 2 extra cans of beans for a vegetarian version. 

Source: Budget Bytes – “Turkey Chili.”

Easy Mains

5) Salmon Pesto Traybake (4 servings)

• Time: 45–50 min

• You’ll need: Salmon fillets, small potatoes, pesto, green veg (broccoli/beans), olive oil, salt/pepper.

• Steps: Roast potatoes 25–30 min. Add salmon + veg, brush with pesto, roast 12–15 min more.

• Tip: Use canned salmon patties if fillets are pricey.

Source: BBC Good Food – “Salmon pesto traybake with baby roast potatoes.”

6) Tofu‑Veggie Stir‑Fry (3–4 servings)

• Time: ~45–60 min (includes tofu prep)

•  You’ll need: firm tofu, mixed veg, soy/tamari, garlic/ginger, a little sugar or maple, and rice.

• Steps: Press then pan‑sear or bake tofu until golden. Stir‑fry veg hot and fast; add sauce; toss in tofu. Serve over rice.

• Tip: Finish with sesame oil or nut butter for richness.

•  Source: Minimalist Baker – “Tofu That Tastes Good: Stir‑Fry.”

  
  

7) Mediterranean Chickpea Salad (4–6 servings)

• Time: 15 min

• You’ll need: Chickpeas, parsley, bell pepper, celery, red onion, lemon, olive oil, garlic, salt/pepper.

• Steps: Chop, toss, and season to taste. Rest 10 min.

• Tip: Add feta or cucumber; serve in pitas.

 Source: Cookie + Kate – “Favorite Chickpea Salad.”

Snacks & Bakes

8) No‑Bake Energy Bites (14–18 bites)

• Time: 15 min

• You’ll need: Dates or oats, peanut/seed butter, cocoa (optional), chia/flax, pinch of salt; optional chocolate chips.

•  Steps: Pulse dates (if using). Mix with oats/nut butter and extras; roll into balls; chill.

• Tip: Use sunflower butter for nuts‑free. 

Source: Minimalist Baker – “5‑Ingredient Peanut Butter Cup Energy Bites” or “5‑Ingredient No‑Bake Cookie Energy Bites.”

9) Healthy Banana Bread (1 loaf)

• Time: 1 hr

• You’ll need: Overripe bananas, whole‑wheat flour, eggs, oil or melted butter, honey/maple, baking soda, salt, cinnamon.

• Steps: Mash bananas; whisk in wet ingredients; fold in dry; bake 50–60 min at 350°F/175°C.

• Tip: Fold in walnuts or chocolate chips. 

Source: Cookie + Kate – “Healthy Banana Bread.”

Warm Drinks

10) Turmeric Latte (Golden Milk) (2 mugs)

• Time: 10–12 min

• You’ll need: Milk (dairy or plant), turmeric, ginger, cinnamon, vanilla, maple/honey, black pepper.

• Steps: Simmer milk with spices 5 min; sweeten to taste; strain if desired.

•  Tip: Traditional roots: “haldi doodh” from South Asia; soothing as an evening drink.

 Source: BBC Good Food – “Turmeric latte.”

11) Blueberry Refresher (Infused Smoothie‑Water, 1 jug)

• Time: 5 min

• You’ll need: Water, frozen blueberries, lemon slices, mint.

• Steps: Lightly muddle blueberries and mint; add to a jug with lemon and cold water; chill 30 min.

 Source: Organization original (basic infusion technique is public domain).

Works Cited

“Basic Overnight Oats Recipe.” EatingWell, Meredith Corporation, https://www.eatingwell.com/recipe/270538/basic-overnight-oats/. Accessed 28 Oct. 2025.

“Blueberry & Spinach Smoothie.” EatingWell, Meredith Corporation, https://www.eatingwell.com/recipe/275882/blueberry-spinach-smoothie/. Accessed 28 Oct. 2025.

“Spiced Carrot & Lentil Soup.” BBC Good Food, Immediate Media Co., https://www.bbcgoodfood.com/recipes/spiced-carrot-lentil-soup. Accessed 28 Oct. 2025.

“Turkey Chili.” Budget Bytes, 2014, https://www.budgetbytes.com/simple-turkey-chili/. Accessed 28 Oct. 2025.

“Salmon Pesto Traybake with Baby Roast Potatoes.” BBC Good Food, Immediate Media Co., https://www.bbcgoodfood.com/recipes/salmon-pesto-traybake-baby-roast-potatoes. Accessed 28 Oct. 2025.

Shultz, Dana. “Tofu That Tastes Good: Stir-Fry.” Minimalist Baker, 2020, https://minimalistbaker.com/tofu-that-tastes-good-stir-fry/. Accessed 27 Oct. 2025.

Taylor, Kathryne. “Favorite Chickpea Salad Recipe.” Cookie + Kate, 2018, https://cookieandkate.com/favorite-chickpea-salad-recipe/. Accessed 27 Oct. 2025.

Shultz, Dana. “5-Ingredient Peanut Butter Cup Energy Bites.” Minimalist Baker, 2016, https://minimalistbaker.com/5-ingredient-peanut-butter-energy-bites/. Accessed 28 Oct. 2025.

Taylor, Kathryne. “Healthy Banana Bread Recipe.” Cookie + Kate, 2018, https://cookieandkate.com/healthy-banana-bread-recipe/. Accessed 27 Oct. 2025.

“Turmeric Latte.” BBC Good Food, Immediate Media Co., https://www.bbcgoodfood.com/recipes/turmeric-latte. Accessed 28 Oct. 2025.