Spache the Spatula

13 Healthy Recipe Ideas For The New Year

Yes, I’m going there a day early. Why? You’ll be thanking me in the morning.

13 Healthy Recipe Ideas For The New Year | #recipe

A lot of people make health-inspired New Year’s resolutions that include new diets or losing a certain amount of weight. That’s not what I’m advocating here. Instead, I’m providing you with some insanely delicious recipes that just so happen to be super good for you! Of course I want to point out that I am not a health professional, but all the information I am providing you with can be found through some simple online research!
(Click the photos to go to the recipes)

Cinnamon-Vanilla Cashew Milk | #recipe

Cinnamon-Vanilla Cashew Milk

This Cinnamon-Vanilla Cashew Milk tastes amazing, and makes a great alternative to dairy milk. Recently, studies have shown that diets high in dairy can increase the risk of some diseases (source). Swapping cow milk for nut milk is a great way to lower your risk. Additionally, cashews are full of good-for-you antioxidants! Plus, a glass of this will run you less calories and less fat than a glass of dairy milk.

Tuscan Tuna and White Bean Sandwiches | #recipe

Tuscan Tuna and White Bean Sandwiches

This is my very favorite tuna sandwich recipe, and it happens to be far healthier than a typical tuna sandwich. It contains no mayo (which is high in calories and cholesterol), and instead uses olive oil, which studies suggest can reduce the risk of heart disease. The white beans in this sandwich help boost metabolism while packing a healthy dose of fiber.

Edamame Hummus | #recipe

Edamame Hummus

Of course regular hummus is a healthy snack, but this Edamame Hummus is, arguably, even better for you—plus, it looks prettier ;). Edamame are full of dietary fiber, Omega-3 and 6 fatty acids, folate, manganese, and Vitamin K (among other things).

Triple Citrus Flank Steak and Roasted Garlic-Cauliflower Mash | #recipe

Triple Citrus Flank Steak and Roasted Garlic-Cauliflower Mash

This is one of those meals that doesn’t look or taste “healthy,” but totally is. I used flank steak in this dish because it’s super lean, and soaks up marinades really well. (Speaking of marinades, the citrus in this one comes with a slew of benefits including cancer prevention, tons of Vitamin C, and lower risk of stroke.) What looks (and tastes!) like mashed potatoes, is actually mashed cauliflower which is high in fiber, Vitamin C, folate, and compounds that may be linked to cancer prevention!

Sesame Snow Pea Salad | #recipe

Sesame Snow Pea Salad

This Asian-inspired snow pea salad is rich in Vitamin C, and also a good source of  iron and manganese. The sesame seeds and oil in this recipe are rich in antioxidants, Omega-3’s, and Omega-6’s.

Pink Soba with Salmon and Watercress | #recipe

Pink Soba with Salmon and Watercress

I call this my “Detox Dish.” Eating this reminds me of being at a spa. It’s fresh, zingy, and light, but super satisfying. Plus, every single ingredient has tremendous health benefits! Salmon is high in protein, low in fat, high in Omega-3 fatty acids, and high in Vitamin D. Soba noodles contain all eight essential amino acids, as well as antioxidants. I used some adorable pink soba noodles in this dish, but the regular brown-colored noodles are totally fine. Watercress is chock full of iron, calcium, iodine,  folic acid, and Vitamins A and D. Buttermilk contains beneficial probiotic microbes, as well as potassium and calcium.

Maple, Vanilla Bean, Flax-Almond Butter | #recipe

Maple, Vanilla Bean, Flax-Almond Butter

This almond butter is the best I’ve ever tried. If you haven’t made the switch from peanut butter to almond butter this is the recipe that will sway you. Almond butter is higher in Vitamin E, magnesium, calcium, and iron than peanut butter. Plus, recent studies suggest that individuals who eat regular servings of nuts have lower health risks than those that do not.

Thai-Style Turkey Lettuce Wraps | #recipe

Thai-Style Turkey Lettuce Wraps

I have to say, I’m a huge carb person, but when it comes to this recipe, I don’t miss the carbs at all! Typing this up now reminds me how much I love this meal, and that it will definitely be going on the dinner rotation this week! This recipe uses ground turkey, which is super high in protein and super low in fat. Red bell peppers are high in the antioxidant lycopene, carotene, and Vitamin C, as well as para-coumaric acid which is thought to reduce the risk of stomach cancer.

Easy Peasy White Chicken Chili | #recipe

Easy Peasy White Chicken Chili

I love this soup because it is so easy to throw together. If you wanted to make it even healthier, you could use your own boneless, skinless chicken breasts instead of a rotisserie chicken, but as is it is low in fat already!

Wheat Berry Risotto with Mushrooms and Peas Topped with an Egg | #recipe

Wheat Berry Risotto with Mushrooms and Peas Topped with an Egg

This risotto made with wheat berries instead of white rice is high in fiber, protein, and iron, as well as Vitamin E and magnesium. Eggs are a complete protein, and a great source of a slew of vitamins and minerals, including those which promote healthy brain development. Peas are full of fiber, vitamins, and minerals, while the mushrooms contain anti-cancer agents and also help decrease inflammation.

Whole Grain Linguine with Kale, Dried Cranberries, and Pistachio Sauce | #recipe

Whole Grain Linguine with Kale, Dried Cranberries, and Pistachio Sauce

This cold pasta dish is as delicious as it is nutritious! This pistachio sauce is like a rich, savory nut butter that is loaded with nutrients that lower bad cholesterol (LDL), raise good cholesterol (HDL), and fight heart disease. Kale, like other dark, leafy greens, contains powerful anti-cancer properties and decreases the absorption of dietary fats. Cranberries are antioxidant powerhouses with several benefits ranging from anti-aging properties, to cancer prevention.

Grilled Salmon with Lime Butter Sauce | #recipe

Grilled Salmon with Lime Butter Sauce

This simple salmon recipe is easy to prepare, and perfect for entertaining as the recipe scales up or down without difficulty. I’ve already mentioned the amazing health benefits of eating salmon, but if you can get your hands on some Copper River Salmon, like I used here, it’s even higher in Omega-3 fatty acid than other salmon varieties!

No Bake Chocolate Peanut Butter Crispies (Vegan) | #recipe

No Bake Chocolate Peanut Butter Crispies (Vegan)

have to include a dessert on this list, because what is life without dessert?! This one, however, is about as healthy as dessert gets without sacrificing richness or flavor.  I should also mention that this recipe is vegan, however, you probably wouldn’t know it after trying a bite!

What’s your New Year’s resolution?


6 Responses to “13 Healthy Recipe Ideas For The New Year”

  1. Shinee — December 31, 2013 at 7:26 am

    Wow, great recipes. My new year resolution is eating healthier, and this is such an inspiration. You proved that healthy meal can be delicious and beautiful.

    • Rachael replied: — December 31st, 2013 @ 10:55 am

      Thank you, Shinee! I'm going to do my best to eat healthier this coming year, as well (of course I'm going to have to indulge every now and again, haha)

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  3. Lisa Fletcher — January 2, 2014 at 9:32 pm

    Yummy..!! Al these dishes looks delicious but I like "Thai-Style Turkey Lettuce Wraps" the most and I'll definitely it at home.

    • Rachael replied: — January 2nd, 2014 @ 11:31 pm

      Thank you, Lisa!
      I'm quite partial to those, as well! The recipe also works great with ground chicken or lean ground beef!

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