Getting started with a whole foods diet can seem overwhelming, especially when it comes to cooking. But don’t worry, we’ve got you covered! In this article, we’ll be sharing 20 delicious and nutritious whole food recipes perfect for beginners. From hearty bowls to flavorful curries, these dishes are sure to please even the pickiest of eaters.
Whether you’re looking for a quick breakfast or a satisfying dinner, our collection of recipes is designed to help you get started with whole foods. With a focus on whole grains, fruits, and vegetables, these meals will provide your body with the nutrients it needs to thrive.
In this article, we’ll be exploring a variety of dishes that incorporate quinoa, lentils, sweet potatoes, avocado, chickpeas, and more. From classic combinations like baked salmon and roasted vegetables, to creative twists like black bean and sweet potato tacos, there’s something for everyone.
Quinoa and roasted vegetable bowl
This recipe combines the nutty flavor of quinoa with the natural sweetness of roasted vegetables, making for a nutritious and filling meal. With its vibrant colors and satisfying texture, this bowl is perfect for a quick lunch or dinner.
Ingredients:
– 1 cup quinoa
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 red bell pepper, seeded and chopped
– 1 yellow bell pepper, seeded and chopped
– 1 small zucchini, sliced
– 1 small red onion, thinly sliced
– Salt and pepper to taste
– Optional: your choice of toppings (e.g., avocado, feta cheese, chopped fresh herbs)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse quinoa and cook according to package instructions using water or broth.
3. Toss bell peppers, zucchini, and onion with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes, stirring occasionally, until vegetables are tender.
4. Fluff cooked quinoa with a fork and transfer to a bowl.
5. Add roasted vegetables on top of the quinoa and season with additional salt and pepper if desired.
Cooking Time: 40-45 minutes
Lentil and sweet potato stew
This comforting stew is a perfect blend of flavors and textures, with the warmth of sweet potatoes and the earthiness of lentils. It’s a simple and nutritious meal that’s ready in under an hour.
Ingredients:
– 1 large onion, chopped
– 2 cloves garlic, minced
– 2 medium sweet potatoes, peeled and cubed
– 1 cup brown or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the sweet potatoes, lentils, vegetable broth, diced tomatoes, and cumin. Bring to a boil, then reduce heat and simmer for 40-45 minutes or until the sweet potatoes are tender.
3. Season with salt and pepper to taste. Garnish with chopped cilantro, if desired.
Cooking Time: 45 minutes
Baked salmon with lemon and herbs
This recipe brings together the freshness of lemon and herbs to elevate the simplicity of baked salmon. With just a few ingredients, you’ll be rewarded with a flavorful and moist dish perfect for any occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle olive oil over the salmon, followed by lemon juice.
5. Sprinkle parsley and dill evenly over each fillet.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Avocado and chickpea salad
This refreshing salad combines the creaminess of avocado with the nutty flavor of chickpeas, making it a perfect side dish or light lunch. With its vibrant colors and satisfying texture, you’ll be hooked!
Ingredients:
– 2 ripe avocados, diced
– 1 can chickpeas (15 oz), drained and rinsed
– 1/4 cup red onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine diced avocado, chickpeas, red onion, and cilantro.
2. Squeeze the lemon juice over the mixture and sprinkle with salt and pepper to taste.
3. Gently toss the ingredients together until well combined.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This salad is ready in just a few minutes.
Homemade hummus with fresh veggies
Enjoy a healthy and delicious dip with this simple recipe that combines the creamy richness of hummus with the crunch of fresh veggies.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/2 cup chopped cucumber
– 1/2 cup sliced carrots
– 1/4 cup sliced bell peppers
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
2. With the blender or food processor still running, slowly pour in olive oil.
3. Stir in chopped cucumber, carrots, and bell peppers.
4. Taste and adjust seasoning as needed.
5. Serve with pita chips, veggies, or crackers.
Cooking Time: 5 minutes
Stuffed bell peppers with brown rice and beans
This recipe is a flavorful and nutritious twist on traditional stuffed peppers, featuring brown rice and beans as the filling. With minimal prep time and easy cooking instructions, this dish is perfect for a quick weeknight meal.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup cooked brown rice
– 1 can black beans, drained and rinsed
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, mix together cooked brown rice, black beans, chopped onion, minced garlic, cumin, salt, and pepper.
3. Stuff each bell pepper with the rice mixture, filling to the top.
4. Drizzle the tops with olive oil and cover with aluminum foil.
5. Bake for 30 minutes, then remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
Cooking Time: 45-50 minutes
Spinach and mushroom omelet
Start your day with a flavorful and nutritious omelet packed with spinach and mushrooms. This simple recipe is perfect for breakfast or brunch.
Ingredients:
– 2 large eggs
– 1/4 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (button or cremini)
– 1 tablespoon butter
– Salt and pepper to taste
– Optional: 1 tablespoon grated cheddar cheese
Instructions:
1. In a small bowl, whisk together eggs and a pinch of salt.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Pour in the eggs and cook until the edges start to set (about 30 seconds).
4. Add the chopped spinach and sliced mushrooms on one half of the omelet.
5. Use a spatula to gently lift and fold the other half of the omelet over the filling.
6. Cook for an additional 30-45 seconds, until the eggs are almost set.
7. Slide the omelet onto a plate and serve hot.
Cooking Time: Approximately 4-5 minutes
Roasted beet and carrot soup
This vibrant soup is a perfect blend of sweet and earthy flavors, with the added bonus of being incredibly nutritious. A great way to start a meal or as a comforting treat on its own.
Ingredients:
– 2 large beets
– 4 large carrots
– 2 tablespoons olive oil
– 1 onion, chopped
– 4 cups vegetable broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
– Fresh herbs for garnish (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Wrap the beets and carrots in foil, drizzle with olive oil, and season with salt.
3. Roast for 45-50 minutes, or until the vegetables are tender when pierced with a fork.
4. In a blender or food processor, combine the roasted vegetables, chopped onion, and vegetable broth. Blend until smooth.
5. Taste and adjust seasoning as needed. If desired, stir in heavy cream to add richness.
6. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 1 hour 15 minutes (including roasting time)
Black bean and sweet potato tacos
Elevate your taco game with this flavorful and nutritious recipe that combines the sweetness of roasted sweet potatoes with the savory goodness of black beans. This dish is perfect for a quick weeknight dinner or a casual gathering with friends.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: diced tomatoes, avocado, sour cream, cilantro
Instructions:
1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. In a large skillet, heat cumin over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add black beans to the skillet; stir to combine with onion mixture. Season with salt and pepper to taste.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by spooning bean mixture onto tortillas, followed by roasted sweet potato. Top with desired toppings.
Cooking Time: 25 minutes
Kale and apple smoothie
This refreshing smoothie combines the earthy taste of kale with the sweetness of apples, making it a perfect blend for a healthy breakfast or snack. With just a few ingredients, you can create a delicious and nutritious drink that’s packed with vitamins and antioxidants.
Ingredients:
– 2 cups curly kale leaves
– 1 large apple, cored and chopped
– 1/2 banana, sliced
– 1 tablespoon honey
– 1 cup unsweetened almond milk
– Ice cubes (optional)
Instructions:
1. Add the kale leaves to a blender and blend until smooth.
2. Add the chopped apple, sliced banana, and honey to the blender.
3. Blend all the ingredients together until well combined and creamy.
4. Pour in the unsweetened almond milk and blend until smooth.
5. Add ice cubes if you prefer a thicker consistency.
6. Blend again until the ice is crushed and the smoothie is the desired thickness.
Cooking Time: 2-3 minutes
Grilled chicken with quinoa and steamed broccoli
A healthy and flavorful recipe that combines the smokiness of grilled chicken with the nutty goodness of quinoa and the crunch of steamed broccoli.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 cup cooked quinoa
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4 cups broccoli florets
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together quinoa and water/broth until well combined.
3. Grill chicken for 5-6 minutes per side or until cooked through.
4. Steam broccoli in a steamer basket over boiling water for 3-4 minutes or until tender.
5. Serve grilled chicken on top of quinoa and steamed broccoli.
Cooking Time: 15-20 minutes
Zucchini noodles with pesto and cherry tomatoes
Elevate your pasta game with this vibrant and flavorful recipe that combines the best of summer ingredients. Zucchini noodles, also known as “zoodles,” are a low-carb and gluten-free alternative to traditional pasta.
Ingredients:
– 2 medium zucchinis
– 1/4 cup pesto sauce
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your spiralizer or mandoline to create the zucchini noodles.
2. Cook the zoodles in a large skillet over medium-high heat for 3-4 minutes, or until slightly tender but still crisp.
3. Add the pesto sauce and cherry tomatoes to the skillet. Season with salt and pepper to taste.
4. Toss everything together for about 1 minute, allowing the flavors to meld.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: Approximately 10-12 minutes
Baked apples with cinnamon and walnuts
Cozy up with this simple yet flavorful recipe that combines the natural sweetness of apples with the warmth of cinnamon and crunch of walnuts. Perfect for a quick dessert or snack, these baked apples are sure to become a new favorite.
Ingredients:
– 4-6 apples (any variety), cored
– 1/2 cup brown sugar
– 1 tsp ground cinnamon
– 1/4 cup chopped walnuts
– 1 tbsp butter
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together brown sugar and cinnamon.
3. Core the apples and fill each one with the sugar-cinnamon mixture.
4. Place the apples in a baking dish and dot the top of each apple with butter.
5. Sprinkle chopped walnuts over the apples.
6. Bake for 25-30 minutes or until the apples are tender and caramelized.
Cooking Time: 25-30 minutes
Chia seed pudding with fresh berries
Start your day with a nutritious and delicious breakfast that’s packed with fiber, protein, and antioxidants. This chia seed pudding recipe is quick to make and can be customized with your favorite berries.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon vanilla extract
– Fresh berries of your choice (such as blueberries, strawberries, raspberries)
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Stir well to combine.
2. Add honey or maple syrup if using, and stir to dissolve.
3. Add vanilla extract and stir to combine.
4. Cover the bowl with a lid or plastic wrap and refrigerate for at least 2 hours or overnight.
5. Just before serving, top the chia seed pudding with your favorite fresh berries.
Cooking Time: 2 hours (or overnight)
Tips:
– You can also add other toppings such as shredded coconut, sliced almonds, or a drizzle of honey to enhance the flavor and texture.
– Chia seeds absorb liquid well, so make sure to stir the mixture regularly during refrigeration time.
Roasted cauliflower with turmeric and garlic
Roasted Cauliflower with Turmeric and Garlic: A flavorful and healthy side dish that’s perfect for any occasion. This recipe is a simple yet impressive way to showcase the beauty of cauliflower, with the added benefits of turmeric and garlic.
Ingredients:
• 1 head of cauliflower
• 2 cloves of garlic, minced
• 1/2 teaspoon ground turmeric
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional: 1/4 cup grated Parmesan cheese (for an extra burst of flavor)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Cut the cauliflower into florets and place them in a bowl.
4. Add the minced garlic, ground turmeric, salt, and pepper to the bowl, tossing until the cauliflower is evenly coated.
5. Drizzle the olive oil over the cauliflower and toss again to combine.
6. Spread the cauliflower out in a single layer on a baking sheet lined with parchment paper.
7. Roast for 20-25 minutes or until the cauliflower is tender and golden brown.
Cooking Time: 20-25 minutes
Note: You can adjust the amount of garlic and turmeric to your liking, and add other seasonings as desired.
Whole grain avocado toast with microgreens
A deliciously healthy snack that’s perfect for a quick pick-me-up or as a side dish. This recipe combines the creaminess of avocado with the nutty flavor of whole grain bread and the peppery zing of microgreens.
Ingredients:
– 2 slices of whole grain bread (such as ciabatta or baguette)
– 1 ripe avocado, mashed
– 1/4 cup microgreens (such as pea shoots or purslane)
– Salt and pepper to taste
– Optional: lemon juice or red pepper flakes for added flavor
Instructions:
1. Toast the whole grain bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Sprinkle the microgreens over the avocado.
4. Season with salt and pepper to taste.
5. Add a squeeze of lemon juice or a pinch of red pepper flakes if desired.
Cooking Time: 5-7 minutes
Spiced lentil and coconut curry
This comforting curry recipe combines red lentils, aromatic spices, and creamy coconut milk to create a flavorful and nutritious meal. Perfect for a chilly evening or as a hearty lunch option.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can (14 oz) coconut milk
– 2 cups vegetable broth
– Salt, to taste
– Fresh cilantro, chopped (for garnish)
Instructions:
1. In a large pot, sauté onions and garlic until softened.
2. Add ginger, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute.
3. Add lentils, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer for 25-30 minutes or until lentils are tender.
4. Season with salt to taste.
5. Garnish with chopped cilantro and serve over rice or with naan bread.
Cooking Time: 25-30 minutes
Berry and almond butter oatmeal
Start your day with a nutritious bowl of oatmeal infused with the sweetness of mixed berries and the richness of almond butter.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or milk (dairy or non-dairy)
– 2 tablespoons almond butter
– 1 tablespoon honey or maple syrup (optional)
– 1/4 cup mixed berries (fresh or frozen)
– Pinch of salt
Instructions:
1. In a pot, bring the water or milk to a simmer over medium heat.
2. Add the oats and cook, stirring occasionally, for 5-7 minutes or until creamy and tender.
3. Stir in the almond butter and honey or maple syrup (if using).
4. Fold in the mixed berries and sprinkle with salt.
5. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Garlic and herb roasted potatoes
Elevate your potato game with this simple yet flavorful recipe that combines the richness of garlic and herbs with the natural sweetness of roasted potatoes. Perfect as a side dish or main course, these potatoes are sure to please!
Ingredients:
– 4-6 medium-sized potatoes
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– 1/2 teaspoon dried rosemary
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the potatoes into 1-inch cubes.
3. In a large bowl, combine the potatoes, garlic, olive oil, thyme, and rosemary. Toss until the potatoes are evenly coated with the mixture.
4. Season with salt and pepper to taste.
5. Spread the potatoes in a single layer on a baking sheet lined with parchment paper.
6. Roast for 45-50 minutes, or until the potatoes are golden brown and tender.
Cooking Time: 45-50 minutes
Fresh mango and spinach salad
This refreshing salad combines the sweetness of fresh mango with the earthy flavor of spinach, making it a perfect side dish for any occasion. The tanginess from the citrus dressing brings everything together in harmony.
Ingredients:
– 4 cups baby spinach leaves
– 1 ripe mango, diced
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup chopped pecans or walnuts
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine spinach leaves and mango dice.
2. If using, sprinkle feta cheese and nuts over the top.
3. In a small bowl, whisk together lime juice and olive oil.
4. Pour dressing over the salad and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time: None! This salad is ready in 10 minutes or less.
Summary
Start your whole food diet journey with these delicious and nutritious recipes perfect for beginners. From quinoa bowls to baked salmon, lentil stews to roasted vegetables, and avocado salads to chia seed puddings, there’s something for everyone. Discover healthy twists on classic dishes like black bean tacos, zucchini noodles, and spiced curry, or indulge in sweet treats like baked apples and berry oatmeal. With 20 mouthwatering recipes to get you started, this article is the perfect guide for anyone looking to make a positive impact on their diet and overall well-being.
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