Quick and healthy food

  Ingredients 2 medium sweet potatoes, cut into fries 1 tablespoon olive oil 1/2 teaspoon paprika 1/2 teaspoon garlic powder 1/2 teaspoon salt 1/4 teaspoon black pepper Cooking spray (optional) Method 1. Preheat your oven to 425°F (220°C). 2. In a large bowl, toss the sweet potato fries with olive oil, paprika, garlic powder, salt, and pepper until they are evenly coated. 3. Spread the seasoned sweet potato fries in a single layer on a baking sheet. You can lightly grease the sheet with cooking spray to prevent sticking. 4. Bake for 20-25 minutes, flipping the fries halfway through, until they are golden and crispy. 5. Serve immediately with your favorite dipping sauce, such as yogurt-based ranch or ketchup.

  Ingredients 1 ripe mango, peeled, pitted, and diced 1 can (15 oz) black beans, drained and rinsed 1 red bell pepper, diced 1/2 red onion, finely chopped Fresh cilantro, chopped Juice of 1 lime 2 tablespoons olive oil Salt and pepper to taste Method 1. In a large bowl, combine diced mango, black beans, red bell pepper, and chopped red onion. 2. In a separate small bowl, whisk together lime juice and olive oil to make the dressing. 3. Pour the dressing over the salad ingredients and toss to coat. 4. Season with salt and pepper to taste. 5. Garnish with chopped fresh cilantro. 6. Serve chilled as a refreshing salad.

Ingredients 2 boneless, skinless chicken breasts 1 cucumber, diced 2 tomatoes, diced 1 red onion, thinly sliced 1/2 cup feta cheese, crumbled Kalamata olives (optional) Olive oil Red wine vinegar Dried oregano Salt and pepper to taste Method 1. Preheat a grill or grill pan over medium-high heat. Season the chicken breasts with olive oil, dried oregano, salt, and pepper. 2. Grill the chicken for about 6-8 minutes per side or until cooked through and no longer pink in the center. 3. While the chicken is grilling, prepare the salad by combining diced cucumber, tomatoes, red onion, feta cheese, and olives in a large bowl. 4. In a small bowl, whisk together olive oil and red wine vinegar to make the dressing. Drizzle the dressing over the salad and toss to coat. 5. Once the chicken is cooked, slice it into thin strips. 6. Serve the Greek salad topped with the grilled chicken strips. 

  Ingredients 1 can (15 oz) chickpeas, drained and rinsed 1 onion, chopped 2 cloves garlic, minced 1 can (14 oz) diced tomatoes 1 can (14 oz) coconut milk 2 cups fresh spinach 2 tablespoons curry powder 1 tablespoon olive oil Salt and pepper to taste Cooked rice or naan bread for serving Method 1. In a large skillet or pot, heat olive oil over medium heat. Add chopped onion and cook until softened, about 3-5 minutes. 2. Add minced garlic and curry powder, and cook for another 1-2 minutes until fragrant. 3. Pour in the diced tomatoes (with their juice) and coconut milk. Stir well. 4. Add the chickpeas and simmer for about 10-15 minutes, allowing the flavors to meld and the sauce to thicken. 5. Stir in the fresh spinach and cook until wilted. 6. Season with salt and pepper to taste. 7. Serve the chickpea and spinach curry over cooked rice or with naan bread.

  Ingredients 1 cup quinoa 2 cups water or vegetable broth Mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas) 2 cloves garlic, minced 2 tablespoons low-sodium soy sauce or tamari 1 tablespoon sesame oil 1 tablespoon olive oil Salt and pepper to taste Method 1. Rinse the quinoa under cold water. In a saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed. 2. While the quinoa is cooking, heat olive oil in a large skillet or wok over medium-high heat. 3. Add minced garlic and stir-fry for about 30 seconds until fragrant. 4. Add the mixed vegetables and stir-fry for 5-7 minutes until they are tender-crisp. 5. Add the cooked quinoa to the skillet, along with soy sauce and sesame oil. Stir-fry for another 2-3 minutes until everything is well combined. 6. Season with salt and pepper to taste. 7. Serve hot.

  Ingredients 2 slices of whole-grain bread 1 ripe avocado 2 eggs Salt and pepper to taste Red pepper flakes (optional) Olive oil for poaching eggs (optional): Method 1. Toast the whole-grain bread until it's crispy. 2. While the bread is toasting, cut the ripe avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork and season with salt and pepper. 3. Poach the eggs: Bring a pot of water to a simmer. Add a splash of vinegar (optional) to help the egg whites coagulate. Carefully crack the eggs into the simmering water and cook for about 3-4 minutes for a runny yolk, longer for a firmer yolk. 4. Spread the mashed avocado evenly onto the toasted bread slices. 5. Gently place a poached egg on top of each avocado toast. 6. Season with salt, pepper, and red pepper flakes if you like a bit of heat.