Liidia Peetre

Introduction

. Eating healthy doesn’t have to be boring or restrictive.

This book provides a variety of delicious recipes that

cater to different dietary preferences while focusing on

balanced nutrition. Each recipe includes nutritional

information and tips to help you maintain a healthy

lifestyle.
. Breakfast Recipes

Savory Oatmeal Bowl

• Ingredients:
o 1 cup rolled oats
o 2 cups vegetable broth (or water)
o 1 cup sautéed spinach
o 1 poached egg
o 1 tablespoon nutritional yeast
o Salt and pepper to taste
o Optional toppings: avocado slices,
red pepper flakes
• Instructions:
1. In a pot, bring the vegetable
broth to a boil.
2. Stir in the rolled oats and
reduce heat to simmer for about 5
minutes, stirring occasionally.
3. Meanwhile, sauté spinach in
a small pan until wilted.
4. Poach the egg in simmering
water.
5. Once the oats are cooked,
serve in a bowl topped with sautéed
spinach, the poached egg,
nutritional yeast, salt, and pepper.
 6. Add avocado and red pepper
flakes if desired.
• Nutritional Highlights: High in fiber,
protein, and packed with vitamins from
spinach.

Berry Chia Seed Pudding

• Ingredients:
o 1/4 cup chia seeds
o 1 cup almond milk (or any milk of
choice)
o 1 tablespoon maple syrup (or
honey)
o 1/2 teaspoon vanilla extract
o 1/2 cup mixed berries (strawberries,
blueberries, raspberries)
• Instructions:
1. In a bowl, whisk together
chia seeds, almond milk, maple
syrup, and vanilla extract.
2. Let it sit for about 10
minutes, then whisk again to break
up any clumps.
3. Cover and refrigerate for at
least 2 hours (or overnight).
 4. Serve topped with fresh
mixed berries.
• Nutritional Highlights: Rich in omega-3
fatty acids, fiber, and antioxidants.

Veggie Omelette

• Ingredients:
o 2 large eggs (or egg whites)
o 1/4 cup diced bell peppers
o 1/4 cup diced onions
o 1/4 cup spinach (chopped)
o Salt and pepper to taste
o 1 tablespoon olive oil
o Optional: Feta cheese or shredded
cheese
• Instructions:
1. Heat olive oil in a non-stick skillet
over medium heat.
2. Add bell peppers and onions, sauté
until soft (about 3-4 minutes).
3. Add spinach and cook until wilted.
4. In a bowl, whisk eggs with salt and
pepper. Pour over the vegetables in
the skillet.
5. Cook until eggs are set, then fold
the omelette in half. Sprinkle
cheese on top if desired.
 6. Serve immediately.
• Nutritional Highlights: High in protein,
vitamins A and C, and healthy fats.

Sweet Potato Hash

• Ingredients:
o 2 medium sweet potatoes (peeled
and diced)
o 1 red bell pepper (diced)
o 1/2 onion (diced)
o 1 tablespoon olive oil
o 1 teaspoon smoked paprika
o Salt and pepper to taste
o Optional: Fried or poached egg for
topping
• Instructions:
1. In a large skillet, heat olive oil over
medium heat.
2. Add sweet potatoes and cook for
about 10 minutes, stirring
occasionally.
3. Add bell pepper and onion, season
with paprika, salt, and pepper, and
cook until veggies are tender
(another 5-7 minutes).
 4. Serve topped with a fried or
poached egg if desired.
• Nutritional Highlights: Rich in fiber,
vitamins A and C, and antioxidants.

Lunch Recipes

Quinoa and Black Bean Salad

• Ingredients:
o 1 cup cooked quinoa
o 1 can black beans (rinsed and
drained)
o 1 cup corn (fresh or canned)
o 1 red bell pepper (diced)
o 1/2 red onion (diced)
o 1/4 cup cilantro (chopped)
o Juice of 2 limes
o 2 tablespoons olive oil
o Salt and pepper to taste
• Instructions:
1. In a large bowl, combine quinoa,
black beans, corn, bell pepper, red
onion, and cilantro.
 2. In a small bowl, whisk together
lime juice, olive oil, salt, and
pepper.
3. Pour dressing over the salad and
toss gently to combine.
4. Serve immediately or chill in the
fridge for 30 minutes to enhance
flavors.
• Nutritional Highlights: High in protein,
fiber, and packed with vitamins from the
vegetables.

Mediterranean Chickpea Wrap

• Ingredients:
o 1 can chickpeas (rinsed and
drained)
o 1/2 cup diced cucumber
o 1/2 cup diced tomatoes
o 1/4 cup red onion (finely chopped)
o 1/4 cup feta cheese (crumbled)
o 2 tablespoons tahini
o Juice of 1 lemon
o Whole grain wraps or pita bread
o Fresh spinach or lettuce
• Instructions:
 1. In a bowl, mash chickpeas slightly
with a fork.
2. Add cucumber, tomatoes, onion,
feta, tahini, and lemon juice. Mix
well.
3. Spread spinach or lettuce on a wrap,
spoon the chickpea mixture onto it,
and roll tightly.
4. Slice in half and serve.
• Nutritional Highlights: Rich in plant-
based protein, healthy fats, and packed
with vitamins.

Asian Noodle Salad

• Ingredients:
o 8 oz whole wheat noodles (cooked)
o 1 cup shredded carrots
o 1 cup red cabbage (shredded)
o 1/2 cup edamame (shelled)
o 1/4 cup chopped green onions
o 1/4 cup sesame dressing (store-
bought or homemade)
• Instructions:
1. In a large bowl, combine cooked
noodles, carrots, cabbage,
edamame, and green onions.
 2. Drizzle with sesame dressing and
toss to combine.
3. Serve chilled or at room
temperature.
• Nutritional Highlights: High in fiber,
protein, and packed with vitamins from
vegetables.

Caprese Salad with Quinoa

• Ingredients:
o 1 cup cooked quinoa
o 1 cup cherry tomatoes (halved)
o 1 cup mozzarella balls (bocconcini)
o Fresh basil leaves
o 2 tablespoons balsamic vinegar
o 1 tablespoon olive oil
o Salt and pepper to taste
• Instructions:
1. In a large bowl, combine quinoa,
cherry tomatoes, mozzarella, and
basil.
2. Drizzle with balsamic vinegar and
olive oil. Season with salt and
pepper.
3. Toss gently and serve.
 • Nutritional Highlights: High in protein,
calcium, and packed with antioxidants.

Dinner Recipes

Zucchini Noodles with Pesto

• Ingredients:
o 2 medium zucchinis (spiralized)
o 1 cup cherry tomatoes (halved)
o 1/4 cup basil pesto
o 1 tablespoon olive oil
o Salt and pepper to taste
o Optional: Grated Parmesan cheese
• Instructions:
1. Heat olive oil in a skillet over
medium heat.
2. Add zucchini noodles and cherry
tomatoes. Sauté for about 3-5
minutes until zucchini is tender.
3. Remove from heat and stir in pesto.
Season with salt and pepper.
4. Serve immediately, topped with
grated Parmesan if desired.
• Nutritional Highlights: Low in carbs,
high in fiber, and rich in vitamins from
zucchini and tomatoes.

Baked Lemon Herb Chicken

• Ingredients:
o 4 boneless, skinless chicken breasts
o Juice of 2 lemons
o 3 cloves garlic (minced)
o 2 tablespoons olive oil
o 1 teaspoon dried oregano
o 1 teaspoon dried thyme
o Salt and pepper to taste
• Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, whisk together lemon
juice, garlic, olive oil, oregano,
thyme, salt, and pepper.
3. Place chicken in a baking dish and
pour the marinade over it. Let it
marinate for at least 30 minutes.
4. Bake for 25-30 minutes or until
chicken is cooked through and
juices run clear.
 5. Serve with steamed vegetables or a
side salad.
• Nutritional Highlights: High in protein
and low in saturated fat.

Stuffed Bell Peppers

• Ingredients:
o 4 bell peppers (any color)
o 1 cup cooked brown rice
o 1 can black beans (rinsed and
drained)
o 1 cup corn (fresh or canned)
o 1 teaspoon cumin
o 1 teaspoon chili powder
o 1/2 cup salsa
o 1/2 cup shredded cheese (optional)
• Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and
remove seeds.
3. In a bowl, mix brown rice, black
beans, corn, cumin, chili powder,
and salsa.
4. Stuff the mixture into each bell
pepper and place in a baking dish.
 5. If desired, sprinkle cheese on top.
Cover with foil and bake for 25-30
minutes.
6. Serve hot.
• Nutritional Highlights: High in fiber,
protein, and vitamins.

Lemon Garlic Shrimp and Asparagus

• Ingredients:
o 1 lb shrimp (peeled and deveined)
o 1 bunch asparagus (trimmed and cut
into 2-inch pieces)
o 4 cloves garlic (minced)
o Juice of 1 lemon
o 2 tablespoons olive oil
o Salt and pepper to taste
o Optional: Fresh parsley for garnish
• Instructions:
1. In a large skillet, heat olive oil over
medium heat. Add garlic and sauté
for 1 minute.
2. Add shrimp and asparagus. Cook
until shrimp are pink and asparagus
is tender (about 5-7 minutes).
 3. Drizzle with lemon juice, season
with salt and pepper, and toss to
combine.
4. Garnish with parsley and serve.
• Nutritional Highlights: High in protein,
low in calories, and rich in vitamins.

Snack Recipes

Roasted Chickpeas

• Ingredients:
o 1 can chickpeas (rinsed and
drained)
o 1 tablespoon olive oil
o 1 teaspoon paprika
o 1/2 teaspoon garlic powder
o Salt to taste
• Instructions:
1. Preheat the oven to 400°F (200°C).
2. Pat chickpeas dry with a towel and
place in a bowl.
3. Toss with olive oil, paprika, garlic
powder, and salt.
 4. Spread on a baking sheet and roast
for 25-30 minutes, shaking halfway
through until crispy.
5. Let cool before serving.
• Nutritional Highlights: High in fiber and
protein, low in calories.

Cucumber Sandwiches with Hummus

• Ingredients:
o 1 large cucumber
o 1/2 cup hummus
o Fresh dill or parsley for garnish
• Instructions:
1. Slice cucumber into 1/4-inch thick
rounds.
2. Spread a layer of hummus on half
of the cucumber slices.
3. Top with remaining cucumber
slices to create sandwiches.
4. Garnish with dill or parsley.
• Nutritional Highlights: Low in calories
and high in hydration and fiber.
 Apple Slices with Almond Butter

• Ingredients:
o 1 apple (sliced)
o 2 tablespoons almond butter
o Optional: Cinnamon for sprinkling
• Instructions:
1. Slice the apple and arrange on a
plate.
2. Serve with almond butter for
dipping. Sprinkle with cinnamon if
desired.
• Nutritional Highlights: Provides healthy
fats, fiber, and antioxidants.

Cottage Cheese and Pineapple Bowl

• Ingredients:
o 1 cup low-fat cottage cheese
o 1/2 cup pineapple chunks (fresh or
canned)
o Optional: Chopped nuts for topping
• Instructions:
1. In a bowl, combine cottage cheese
and pineapple.
2. Top with chopped nuts if desired.
• Nutritional Highlights: High in protein
and calcium, with a good dose of
vitamins.
 Personal Notes

Recipe: Quinoa and Black Beans

• My Addition: Next time, I’ll try adding avocado

for a creamy texture.
• Tip: I noticed that a splash of fresh lemon juice
at the end really enhances the flavors!
• Variations: Substitute black beans with lentils
for another protein option.
• Make-Ahead: This dish keeps well in the fridge,
perfect for meal prep for the week.
• Family Feedback: Everyone loved it, even the
kids! Definitely making it again.

Recipe: Veggie Omelette

• Spices: I added cumin and paprika for a spicy

touch, and it was delicious!
• Cooking Time: Next time, I’ll reduce the
cooking time for the vegetables to keep them a
bit crunchy.
• Ingredients: I’d like to try it with zucchini and
mushrooms next time.
• Pairing: Perfect with a green salad and a light
vinaigrette.
 Cooking Tips

1. Mise en Place: Before you start cooking, prepare

all your ingredients and utensils. This makes the
process smoother and reduces stress.
2. Use Seasonal Ingredients: Choosing fruits and
vegetables that are in season enhances the flavor
of your dishes and cuts down on costs. Check a
seasonal calendar to know what's fresh.
3. Taste as You Go: Don't hesitate to taste your
dishes while cooking. This will help you adjust
seasonings and ensure the final result is to your
liking.
4. Store Fresh Herbs Properly: Fresh herbs can
wilt quickly. To extend their shelf life, try
placing them in a glass of water in the fridge or
chop and freeze them in ice cube trays.
5. Adjust Recipes: Don’t be afraid to modify
recipes based on your preferences or the
ingredients you have on hand. Cooking is an art,
and every dish can be personalized!
 Credits

I would like to express my heartfelt gratitude to

everyone who contributed to this recipe booklet. A
special thanks to my family and friends for their
unwavering support and valuable suggestions. I am also
deeply appreciative of the chefs and cookbook authors
whose creativity has inspired me throughout this
journey. Your culinary expertise has motivated me to
explore new flavors and techniques. I hope this booklet
serves as a source of inspiration and joy for all those
who embark on their healthy cooking adventures!