Maintaining a healthy and balanced diet is essential for achieving your ideal weight and overall well-being. Contrary to popular belief, dieting doesn’t mean depriving yourself of delicious food. With the right recipes, you can enjoy flavorful meals that are both satisfying and nutritious.
In this article, Crystal of the Sea presents seven delightful recipes that are perfect for your diet. Let’s dive into these wholesome dishes!
Contents
Guide to Crafting a Nutritious Diet Menu
Before exploring the recipes, it’s important to understand the principles of creating a healthy diet menu:
1. Increase Intake of Vegetables and Fruits
Vegetables and fruits are rich in fiber, vitamins, and minerals vital for your body’s health. Aim to consume a variety of them daily to ensure a broad spectrum of nutrients.
2. Choose Lean Protein Sources
Protein helps you feel full longer and supports muscle building. Opt for lean proteins like skinless chicken breast, salmon, or tempeh. Avoid high-saturated-fat proteins such as fatty red meats.
3. Limit Saturated and Trans Fats
These fats can raise bad cholesterol levels, increasing heart disease risk. Choose healthy fats like avocados, nuts, and olive oil. Steer clear of foods high in saturated fats, like fast food.
4. Stay Hydrated
Water is crucial for hydration and digestion. Drink at least 8 glasses of water daily, more if you’re physically active or in a hot environment.
5. Avoid Sugary Foods and Beverages
High sugar intake can cause blood sugar spikes and weight gain. Limit added sugars and opt for natural sweeteners like fresh fruits or honey.
7 Healthy and Delicious Recipes
1. Vegetable and Egg Salad
Ingredients:
- 2 boiled eggs
- ½ cucumber, thinly sliced
- 1 tomato, chopped
- Lettuce leaves
- 1 grated carrot
- 150 ml water
- 2 tbsp fiber cream
- 2 tbsp cornstarch, dissolved in water
- 1 tsp Himalayan salt
- 1 tsp White Anchovy Powder
- 1 tbsp lemon juice
Instructions:
- Boil water, add fiber cream, and stir until well mixed.
- Add the cornstarch solution, stirring until the mixture thickens.
- Mix in Himalayan salt and lemon juice.
- Serve the prepared vegetables and eggs with the dressing.
2. Red Bean Soup
Ingredients:
- 500 grams red beans
- 1 potato
- 1 carrot
- 1 tsp Salmon Powder
- Broth
Spices (blended):
- 1 slice ginger
- ¼ nutmeg
- 6 cloves garlic
- Salt and pepper to taste
Instructions:
- Rinse red beans and place them in a pot with broth.
- Add blended spices.
- Add chopped potato and carrot.
- Cook over medium heat until beans are tender and flavors meld.
3. Steamed Corn Tempeh
Ingredients:
- 200 grams tempeh
- 200 grams corn kernels
- 1 egg
- Spring onions
- Onion
- Ground pepper
- Basil leaves
- Salt
Instructions:
- Steam tempeh until cooked, then mash.
- Mix corn, egg, chopped spring onions, onion, pepper, basil, and salt in a bowl.
- Add mashed tempeh to the mixture and stir well.
- Pour the mixture into a steaming tray and steam until cooked.
- Let it cool slightly before slicing and serving.
4. Stir-Fried Spinach and Bean Sprouts
Ingredients:
- ½ bunch spinach
- A handful of bean sprouts
- Shallots
- Garlic
- Chili
- Salt
- ½ tsp olive oil for sautéing
Instructions:
- Sauté shallots, garlic, and chili until fragrant.
- Add spinach and cook until wilted.
- Add bean sprouts and a pinch of salt, stirring well.
- Cook briefly until all ingredients are combined and bean sprouts are slightly wilted.
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5. Chicken and Prawn Dimsum Rolls
Ingredients:
- 500 grams minced chicken thigh fillet
- 100 grams minced prawns
- 2 egg whites
- 2 cloves garlic, minced
- 4 tbsp MSG-free oyster sauce
- ½ tsp salt
½ tsp Shrimp Powder - 1 tsp organic soy sauce
- ½ tsp sesame oil
- A pinch of pepper
- Mustard greens
Instructions:
- Combine all ingredients except mustard greens until well mixed.
- Place a spoonful of the mixture onto a blanched mustard green leaf and roll it up.
- Steam the rolls until cooked through.
- Allow to cool slightly before serving.
6. Stir-Fried Eggplant with Eggs
Ingredients:
- 1 eggplant
- 3 eggs
- 3 tbsp soy sauce
- 3 chilies
Instructions:
- Slice eggplant thinly and fry until golden brown. Add 1 tbsp soy sauce.
- Beat eggs with 2 tbsp soy sauce.
- Sauté the egg mixture with eggplant and chilies until cooked.
- Serve hot.
7. Minced Beef Rice Paper Rolls
Ingredients:
- 85 grams minced beef
- 20 grams chives
- 20 grams bean sprouts
- 1 bok choy
- 3 rice paper sheets
- 1 tbsp soy sauce
- 1 tbsp sweet soy sauce
- Black pepper to taste
- Mushroom seasoning to taste
- ¼ onion
- ½ tbsp sesame oil
- 2 chilies
- 1 clove garlic
- 1 tbsp chili sauce
Instructions:
- Marinate minced beef with chopped garlic, soy sauce, sesame oil, black pepper, Mushroom seasoning, and chili sauce.
- Cut rice paper into strips and briefly soak in water to soften.
- Sauté marinated beef with chopped onion until fully cooked.
- Add chives, bean sprouts, bok choy, and chilies; cook until vegetables are wilted.
- Place the beef and vegetable mixture onto a rice paper strip and roll tightly, like a spring roll.
- Repeat until all filling is used.
- Serve as a main dish or a tasty snack.
Enhance Your Dishes with Anchovy Powder
To boost the nutritional value of your diet meals, consider adding anchovy powder from Crystal of the Sea. This powder is rich in Omega-3, DHA, calcium, protein, and iodine, all essential for your body’s health. Additionally, it imparts a natural umami flavor to your dishes. Made from 100% natural ingredients without any preservatives, it’s a wholesome addition to your diet.
Don’t wait—make Crystal of the Sea’s anchovy powder part of your daily cooking routine today and elevate your healthy meals to the next level—flavourful, nutritious, and guilt-free!
Final Thoughts
Eating healthy doesn’t mean sacrificing flavour. With the right ingredients and a bit of creativity in the kitchen, your diet meals can be both satisfying and enjoyable. Whether you’re trying to lose weight, maintain wellness, or simply live a healthier lifestyle, these 7 recipes are a great place to start.
Pair your dishes with Crystal of the Sea’s anchovy powder to boost both nutrition and taste naturally. It’s perfect for busy parents, health-conscious individuals, or anyone looking to make better food choices—without MSG or preservatives.
Sources :
- https://www.healthhub.sg/live-healthy/1379/healthy-eating
- https://www.myheart.org.sg/healthy-living/healthy-eating
