Healthy eating recipies

Healthy eating recipies

Emma Kox

Illustrator Midjournal

© Emma Kox, 2026

© Midjournal, illustrations, 2026

ISBN 978-5-0070-1457-1

Created with Ridero smart publishing system

A healthy diet is a rational and balanced diet that provides the body with all the necessary nutrients in the right amount. It involves eating a variety of foods that include proteins, fats, carbohydrates, vitamins, minerals and other nutrients. Proteins are the building material for the tissues and cells of the body. They are involved in the processes of tissue growth and repair, and also serve as a source of energy. Proteins can be obtained from meat, fish, dairy products, eggs, legumes and nuts.

Fats are an important source of energy for the body and are necessary for the absorption of certain vitamins. They help maintain the health of the skin and hair, and are also involved in many processes occurring in the body. Fats can be obtained from fish, nuts, avocados, olive oil and other products. Carbohydrates are the main source of energy for the body. They are essential for the proper functioning of the brain and muscles, and also help maintain the health of the digestive system. Carbohydrates can be obtained from fruits, vegetables, grains, bread, pasta and other products.

Vitamins and minerals are micronutrients that are necessary for the proper functioning of the body. Vitamins are involved in many processes in the body, such as immune defense, regulation of metabolism and tissue growth. Minerals are involved in bone formation, balanced metabolism and other important functions. They can be obtained from fruits, vegetables, green leaves, nuts and grains. They can be obtained from fruits, vegetables, green leaves, nuts and grains. A healthy diet also involves moderate consumption of sweet, fatty and salty foods. The diet should be varied and balanced, taking into account the needs of the body depending on. A healthy diet is the basis for a healthy lifestyle. It provides the body with essential nutrients that help maintain health and prevent the development of many diseases. In this chapter, we will talk about what a healthy diet is, what nutrients the body needs and how they affect our health.

Definition of a healthy diet

First of all, a healthy diet is a rational, balanced diet that provides the body with all the necessary nutrients in the right amount. A healthy diet does not mean giving up your favorite foods, but rather means moderation and diversity in nutrition.

Nutrients

Nutrients are certain substances that are necessary for the growth, development and maintenance of the body’s health. They include proteins, fats, carbohydrates, vitamins, minerals and other important substances. Each nutrient plays its role in the body, and it is necessary to get them in the right ratio.

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Proteins are the main building blocks of our body. They consist of amino acids and are necessary for the growth, repair and maintenance of body tissues. Proteins can be obtained from various foods such as meat, fish, eggs, legumes and nuts.

Fats

Fats are a source of energy for the body, necessary for the absorption of vitamins, maintaining healthy skin and hair, as well as for the functioning of the brain. Although fats are necessary for the body, it is important to consume them in moderation. Fats can be obtained from fish, nuts, avocados, olive oil and other products.

Carbohydrates

Carbohydrates are the main source of energy for the body. They are also necessary for the proper functioning of the brain

Vitamins and minerals

Vitamins and minerals are micronutrients that are necessary for the proper functioning of the body. Vitamins are involved in many processes in the body, such as immune defense, regulation of metabolism and tissue growth.

Minerals are involved in bone formation, balanced metabolism and other important functions. They can be obtained from fruits, vegetables, green leaves, nuts and grains.

Rational nutrition

Rational nutrition is a diet that takes into account the needs of the body for nutrients. It should be balanced, including a variety of foods, and meet the needs of the body depending on gender, age and physical activity. Rational nutrition also means eating in moderation and controlling the calorie content of food.

A rational and balanced diet is one of the main principles of a healthy diet. It involves eating a varied and balanced diet containing all the necessary nutrients.

Every day we need to get enough protein, fat, carbohydrates, vitamins and minerals to maintain health and well-being.

A balanced diet also means eating food in the right proportions. For example, carbohydrates should make up about 50% of total calories, fats

— about 30%, and proteins — about 20%. The specific proportions may vary depending on individual needs.

THE MOST (Balanced, Adequate, Optimal, Diverse, Natural) is another approach to healthy eating. This approach assumes that food should be balanced, i.e. contain all the necessary nutrients, adequate, i.e. meet the body’s needs for food, optimal, i.e. meet the needs of a particular person, diverse, i.e. include various foods and dishes, and natural, i.e. be natural and not processed.

It is also important to take into account the calorie content of food and control its consumption. Overeating can lead to weight gain and the occurrence of various diseases, such as obesity, diabetes and cardiovascular diseases.

In general, a rational and balanced diet is the basis for a healthy lifestyle. This helps not only to maintain health, but also to improve mood and increase energy levels.

Healthy eating is the key to a healthy lifestyle. The nutrients we get from food play an important role in our body and affect our health. Rational nutrition, which includes a varied and balanced diet, helps to maintain health and prevent the development of many diseases. In the following chapters, we will learn more about specific nutrients, healthy eating strategies, and diets for specific diseases.

Chapter 1: Healthy Menu

A healthy diet is not only the right choice of products, but also their correct combination in the diet throughout the day. In this chapter, we will look at how to make a healthy menu to get all the necessary nutrients and vitamins, as well as present several recipes for healthy dishes.

Proper nutrition during the day Proper nutrition during the day includes 3 main meals — breakfast, lunch and dinner, as well as 2—3

snacks. Breakfast should be substantial and contain carbohydrates, proteins and fats. Lunch is the main meal, which should contain all the necessary nutrients.

Dinner should be light and best of all consist of vegetables, proteins and complex carbohydrates.

Snacks between main meals should be light, but nutritious, for example, fruits, nuts, yogurt.

A healthy diet.

A healthy diet should be balanced and contain all the necessary nutrients. It should include various foods such as vegetables, fruits, grains, protein products and dairy products. Meat and fish consumption should be moderate. It is best to choose low-fat types of meat and fish, and also prefer boiled or baked dishes. It is also recommended to drink enough water and avoid excessive consumption of salt and sugar.

Healthy Food Recipes 1. Vegetable stew with chicken breast and rice Ingredients:

2 chicken breasts

2 onions

2 carrots

2 peppers

1 eggplant

1 cup of rice

2 cups of water

salt, pepper, herbs

Preparation:

Cut the chicken breast into cubes and fry in a frying pan until golden brown.

Cut onion into half rings, carrot and pepper Add lemon juice, olive oil, salt and pepper to taste.

Serve vegetable salad with couscous and chilled feta

Place the lid on the pan and cook over medium heat for about 15—20 minutes, until the rice is soft and absorbs all the liquid.

When ready, sprinkle with herbs and serve hot.

2. Baked salmon with vegetables Ingredients:

2 salmon fillets

2 zucchini

2 carrots

1 red pepper

1 yellow pepper

2 tablespoons olive oil

salt, pepper, lemon juice, herbs

Preparation:

Preheat the oven to 200 degrees.

Cut the zucchini, carrots and peppers into strips.

Rub the salmon fillet with salt, pepper and lemon juice.

Arrange the vegetables on a baking sheet, put the salmon fillet on top.

Drizzle with olive oil.

Bake in a preheated oven for about 20—25 minutes until cooked.

Serve the dish, sprinkle with herbs and add lemon slices.

Green salad with couscous and avocado Ingredients:

1/2 cup couscous

1 large cucumber

1 large tomato

1 avocado

1 lemon

2 tablespoons olive oil

1/4 cup fresh mint

salt and pepper to taste

Preparation:

Prepare the couscous according to the instructions on the package.

Cut the cucumber, tomatoes and avocado into small pieces.

Mix all the ingredients in a large bowl and season with lemon juice, olive oil, salt and pepper.

3. Quinoa salad with tuna and vegetables Ingredients:

1/2 cup quinoa

1 can of tuna in its own juice

1 red pepper

1 yellow pepper

1 cucumber

1/2 red onion

2 tablespoons olive oil

1 tablespoon red wine vinegar

salt and pepper to taste

Preparation:

Prepare the quinoa according to the instructions on the package.

Cut the pepper, cucumber and onion into small pieces.

Mix quinoa, vegetables and tuna in a large bowl.

Season with olive oil, red wine vinegar, salt and pepper.

4. Tuna kebabs with vegetables

Ingredients:

500 grams of tuna

1 red pepper

1 yellow pepper

1 zucchini

1 red onion

2 tablespoons olive oil

2 tablespoons soy sauce

1 tablespoon lemon juice

1 tablespoon honey

salt and pepper to taste

5. Quinoa and Chicken Salad with Avocado and Grapefruit:

Ingredients:

Quinua

Chicken

Avocado

Grapefruit

Red onion

Olive oil, lemon juice, salt, and pepper

Directions:

Pour boiling water over the quinoa and simmer for 15—20 minutes.

Grill or fry the chicken breast until golden brown and cut into strips.

Peel and dice the avocado.

Peel and separate the grapefruit into wedges.

Slice the red onion into rings.

Whisk all ingredients together, adding olive oil, lemon juice, salt, and pepper to taste.

6. Fish Pie with Vegetables:

Ingredients:

Fish fillet

Broccoli

Carrots

Onions

Cream

Eggs

Salt, pepper, herbs

Directions:

Cut the fish fillet into pieces and fry in a frying pan until golden brown.

Dice the broccoli, carrots, and onions and fry in a frying pan until soft.

Toss the fried fish and vegetables in a baking dish.

Whisk the eggs and cream in a bowl, add salt

and pepper to taste.

Pour the egg mixture over the fish and vegetables.

Bake in a preheated oven at 180 degrees Celsius for about 20—25 minutes, until done.

Serve sprinkled with fresh herbs.

7. Soup with chicken breast and vegetables: Ingredients:

Chicken breast

Carrot

Onion

Potato

Broccoli

Garlic

Salt, pepper, herbs

Preparation:

Chicken fillet

Cut the chicken fillet into small pieces and fry in a frying pan until golden brown.

Cut carrots, onions and potatoes into cubes and fry in a frying pan until soft.

Add the vegetables and fried chicken to a pot of hot water.

Add garlic and salt and pepper to taste.

Bring to a boil and simmer for 20—30 minutes, until the vegetables are soft.

Serve hot, sprinkled with fresh herbs.

8. Vegetable lasagna:

Ingredients:

Lasagna Sheets

Carrot

Zucchini

Eggplant

Onion

Tomatoes

Cheese

Olive oil, salt, pepper

Preparation:

Cut carrots, zucchini, eggplant, onion and tomatoes into cubes.

Fry the vegetables in a frying pan until soft, add salt and pepper to taste.

In a saucepan over medium heat, cook the lasagna sheets in salted water for 8—10 minutes.

Put some fried vegetables on the bottom of the baking dish, then lasagna sheets, on top of the sheets — another layer of vegetables.

Sprinkle grated cheese on top and bake

9. Tuna with buckwheat and vegetables: Ingredients:

Tuna Fillet

Buckwheat

Carrot

Zucchini

Onion

Salt, pepper, olive oil

Preparation:

Cook buckwheat in salted water for 20—25

minutes.

Carrot

Cut carrots, zucchini and onions into cubes and fry in a frying pan until soft.

Fry the tuna fillet in a frying pan until golden brown, leaving a little pinkish meat inside.

Mix the fried vegetables and buckwheat in a saucepan, add salt, pepper and olive oil to taste.

Serve tuna with buckwheat and vegetables hot.

10. Chicken kebab with vegetables: Ingredients:

Chicken fillet

Zucchini

Eggplant

Pepper

Onion

Oil, salt, pepper

Preparation:

Cut the chicken fillet into pieces and pour the marinade (mix oil, salt, pepper).

Cut zucchini, eggplant and pepper into cubes.

String fillets and vegetables on a skewer, alternating them.

Fry the kebabs on the grill or in a frying pan until cooked, turning them over from time to time.

Serve hot, sprinkled with fresh herbs.

11. Vegetable salad with couscous and feta: Ingredients:

Couscous

Cucumber

Tomatoes

Red Onion

Feta

Lemon juice, olive oil, salt, pepper

Preparation:

Pour boiling water over the couscous and simmer for 10—15 minutes.

Cut the cucumber and tomatoes into cubes, cut the red onion into rings.

Mix the couscous, cucumber, tomatoes and red onion in a large bowl.

Add the feta and mix.

Add lemon juice, olive oil, salt and pepper to taste. Serve vegetable salad with couscous and chilled feta

12. Salmon tartare with avocado:

Ingredients:

Salmon fillet

Avocado

Leek

Lemon juice, olive oil, salt, pepper

Preparation:

Cut the salmon fillet into small cubes and put it in a bowl.

Peel the avocado and cut into cubes. Add to the salmon.

Cut the leeks into rings and add to the salmon and avocado.

Add lemon juice, olive oil, salt and pepper to taste.

Mix all the ingredients, leave in the refrigerator for 15—20 minutes before serving.

Serve salmon tartare with avocado in glasses, sprinkled with fresh herbs.

13. Broccoli puree soup:

Ingredients:

Broccoli

Onion

Garlic

Cream

Salt, pepper

Preparation:

Cut the broccoli into pieces, chop the onion and garlic finely.

Fry the onion and garlic in a frying pan until golden brown.

Add the broccoli to a saucepan, pour hot water and simmer for 15—20 minutes.

Drain the water, add cream, salt and pepper to taste.

Using a blender, turn the soup into a puree.

Serve hot, sprinkled with fresh herbs.

14. Chicken with Couscous and Vegetables:

Ingredients:

Chicken fillet

Couscous

Carrot

Onion

Pepper

Garlic

Olive oil, salt, pepper

Directions:

Cut the chicken fillet into pieces and fry in a frying pan until golden brown.

Chicken with Couscous and Vegetables

(continued):

Cook the couscous in salted water for 10—15 minutes.

Dice the carrots and onion and fry in a frying pan until soft.

Add the fried chicken, garlic, salt, and pepper to taste to the pan.

Toss the fried vegetables and couscous in a large bowl.

Serve the chicken with couscous and vegetables hot.

15. Zucchini fritters: Ingredients: Zucchini Eggs Flour Salt, pepper, olive oil Preparation: Grate the zucchini on a coarse grater, add the eggs and flour. Add salt and pepper to taste and mix well. Heat the olive oil in a frying pan. Spoon the portions of pancakes into the pan and fry until golden brown on both sides. Put the pancakes on a paper towel to remove excess fat. Serve hot, sprinkled with fresh herbs.

16. Buckwheat porridge with vegetables and feta: Ingredients:

Buckwheat porridge

Carrot

Onion

Garlic

Feta

Olive oil, salt, pepper

Preparation:

Cook buckwheat porridge in salted water for 20—25 minutes.

Cut the carrots and onions into cubes and fry in a frying pan until soft.

Add garlic, salt and pepper to the pan to taste.

Mix buckwheat, fried vegetables and feta in a large bowl.

Serve buckwheat porridge with vegetables and feta hot.

17. Tomato Soup with Shrimp:

Ingredients:

Tomatoes

Shrimp

Onion

Garlic

Cream

Olive oil, salt, pepper

Directions:

Finely chop the onion and garlic and fry in a frying pan until golden brown.

Add the chopped

tomatoes,

cover with hot water, and simmer for 20—25 minutes.

Peel the shrimp and fry in a frying pan until pink.

Drain the soup and add cream, salt, and pepper to taste.

Use a blender to puree the soup.

Serve hot with the fried

shrimp.

18. Stuffed peppers with rice and vegetables: Ingredients:

Peppers

Rice

Carrot

Onion

Garlic

Salt, pepper, olive oil

Preparation:

Cut the peppers into halves, remove the seeds and stems.

Cook the rice in salted water for 20—25 minutes.

Cut the carrots and onions into cubes and fry in a frying pan until soft.

Add garlic, salt and pepper to the pan to taste.

Mix the rice and fried vegetables in a large bowl.

Fill the peppers with rice an

19. Couscous with vegetables and feta: Ingredients:

Couscous

Zucchini

Eggplant

Red Onion

Feta

Lemon juice, olive oil, salt, pepper

Preparation:

Cook couscous in salted water for 10—15 minutes.

Cut zucchini and eggplant into cubes

Couscous with vegetables and feta (continued): Cut the red onion into rings.

Fry zucchini, eggplant and onion in a frying pan until soft.

Add feta, lemon juice, olive oil, salt and pepper to the vegetables to taste.

Mix the fried vegetables and couscous in a large bowl.

Serve hot or cold, sprinkled with fresh herbs.

20. Salad with arugula, artichokes and parmesan:

Ingredients:

Arugula

Artichokes

Parmesan

Olive oil, lemon juice, salt, pepper

Preparation:

Wash the arugula and cut it into pieces.

Cut the artichokes into pieces.

Mix arugula and artichokes in a large bowl.

Add chopped parmesan, olive oil, lemon juice, salt and pepper to taste.

Mix the salad well.

Serve the finished salad with arugula, artichokes and parmesan.

21. Rice cakes with vegetables: Ingredients:

Rice

Carrot

Onion

Garlic

Egg

Flour

Olive oil, salt, pepper

Preparation:

Cook the rice in salted water for 20—25

minutes.

Cut the carrots and onions into cubes and fry in a frying pan until soft.

Add garlic, salt and pepper to the pan to taste.

Mix rice, fried vegetables, egg and flour in a bowl until smooth.

Form tortillas from the rice mass.

Heat the olive oil in a frying pan and fry the tortillas until golden brown on both sides.

Put the finished tortillas on a paper towel to remove excess fat.

Serve hot, sprinkled with fresh herbs.

22. Salad with chicken, apples and walnuts: Ingredients:

Chicken fillet

Apple

Walnut

Arugula

Olive oil, lemon juice, salt, pepper

Preparation:

Fry the chicken fillet in a frying pan until golden brown and cut into pieces.

Cut the apple into cubes, chop the walnut.

Wash the arugula and cut it into pieces.

Mix all the ingredients in a large bowl.

Add olive oil, lemon juice, salt and pepper to taste.

Mix the salad well.

Serve the finished salad with chicken, apples and walnuts.

23. Potato soup with seafood:

Ingredients:

Potato

Seafood

Onion

Cream

Olive oil, salt, pepper

Preparation:

Cut the potatoes into cubes and cook in salted water for 20—25 minutes.

Fry the seafood in a frying pan until pink.

Chop the onion finely and fry in a frying pan until golden brown.

Mix potatoes, fried seafood and onions in a large bowl.

Add cream, salt and pepper to taste.

Using a blender, turn the soup into a puree.

Serve hot.

24. Stuffed salmon with vegetables and lemon: Ingredients:

Salmon

Carrot

Onion

Stuffed salmon with vegetables and lemon (continued): Garlic

Lemon

Olive oil, salt, pepper

Preparation:

Cut the salmon crosswise into two halves.

Cut the carrots and onions into cubes and fry in a frying pan until soft.

Add garlic, salt and pepper to the pan to taste.

Mix the fried vegetables and chopped lemon in a large bowl.