Dad's Kitchen: Easy-to-Make Healthy Dishes While Mom is Away
When Mom is away on business, the infrequently visited kitchen becomes Dad's domain! As a father myself, with a wife who is a corporate business leader and often travels for work, I know firsthand the challenge of keeping meals both healthy, tasty, and appealing for our two kids. But, healthy does not have to mean complex! Here are 12 of my favorite dishes that are perfect for any dad—whether you are new to cooking or just looking to shake up your routine.
These recipes are simple, uses few ingredients, and requires minimal preparation time and this means less time cooking and more time with your children. So, let's dive into these easy, dad-approved recipes that will keep your children happy and healthy while Mom is out working hard for the family. The detailed recipes are below the shortlist.
- Baked Salmon with Roasted Vegetables: Salmon fillets seasoned with lemon, garlic, and herbs, baked alongside a mix of seasonal vegetables.
- Grilled Chicken Salad: Grilled chicken breast over mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing.
- Black Bean Quesadillas: Whole wheat tortillas filled with black beans, corn, diced bell peppers, and cheese, grilled until crispy.
- Vegetable Stir-Fry: Mixed vegetables like bell peppers, broccoli, carrots, and snap peas stir-fried with tofu or chicken in a soy sauce-based sauce.
- Greek Yogurt Parfait: Layers of Greek yogurt, granola, fresh berries, and a drizzle of honey for a healthy and satisfying dessert or snack option.
- Vegetable Curry: Mixed vegetables cooked in a flavorful curry sauce made with coconut milk, curry paste, and spices, served over brown rice.
- Quinoa Stuffed Bell Peppers: Bell peppers filled with cooked quinoa, black beans, corn, and topped with cheese, baked until tender.
- Turkey Lettuce Wraps: Ground turkey cooked with garlic, ginger, and soy sauce, served in lettuce cups with shredded carrots and green onions.
- Shrimp and Veggie Skewers: Skewers with shrimp, bell peppers, zucchini, and cherry tomatoes, grilled and served with a squeeze of lemon.
- Mediterranean Chickpea Salad: Chickpeas, cucumber, cherry tomatoes, red onion, olives, and feta cheese tossed in a lemon-herb dressing.
- Pasta Primavera: Whole wheat pasta tossed with sautéed vegetables like bell peppers, zucchini, cherry tomatoes, and spinach in a light olive oil and garlic sauce.
- Caprese Salad: Slices of fresh tomato, mozzarella cheese, and basil leaves drizzled with balsamic glaze and olive oil.
Detailed Recipes of 12 Easy-to-Make and Healthy Dishes
1. Baked Salmon with Roasted Vegetables Recipe
Baked Salmon with Roasted Vegetables is a wholesome and satisfying dish that combines succulent salmon fillets seasoned with lemon, garlic, and herbs, baked to perfection alongside a colorful assortment of seasonal vegetables. This easy-to-make recipe is not only delicious but also packed with nutrients, making it a perfect meal for any day of the week. Here’s how to make it:
Ingredients:
- Salmon Fillets: 4 (6-ounce) salmon fillets, skin-on or skinless, depending on preference
- Seasonal Vegetables: Choose a mix of your favorite vegetables, such as: Broccoli: 1 small head, cut into florets, Carrots: 2 medium, peeled and sliced, Zucchini: 1 large, sliced into rounds, Red Bell Pepper: 1, sliced, and Red Onion: 1 medium, sliced
- Olive Oil: 3 tablespoons, divided
- Lemon: 1, thinly sliced
- Garlic: 3 cloves, minced
- Fresh Herbs: Choose from parsley, dill, thyme, or a combination, chopped
- Salt and Pepper: To taste
- Optional Garnish: Fresh lemon wedges, chopped parsley
Instructions:
- Preheat the Oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or foil for easy cleanup.
- Prepare the Salmon: Place the salmon fillets on the prepared baking sheet, leaving some space between each fillet. Drizzle the salmon with 1 tablespoon of olive oil, then season generously with salt, pepper, minced garlic, and chopped fresh herbs. Place a few slices of lemon on top of each fillet.
- Prepare the Vegetables: In a large bowl, toss the mixed vegetables with the remaining 2 tablespoons of olive oil until evenly coated. Season with salt, pepper, and any additional herbs or spices of your choice.
- Bake: Arrange the seasoned vegetables around the salmon fillets on the baking sheet, ensuring they are in a single layer for even cooking. Place the baking sheet in the preheated oven and bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork, and the vegetables are tender and caramelized around the edges.
- Serve: Carefully transfer the salmon fillets and roasted vegetables to individual plates or a serving platter. Garnish with fresh lemon wedges and chopped parsley, if desired, before serving.
Baked Salmon with roasted vegetables is a versatile dish that can be customized based on your preferences and the availability of seasonal produce. It’s a balanced meal that offers a delicious combination of protein, healthy fats, and fiber, making it a perfect option for a nutritious and satisfying dinner. Enjoy the tender, flavorful salmon alongside the vibrant, caramelized vegetables for a meal that’s as beautiful as it is delicious.
Baked Salmon with Roasted Vegetables
2. Grilled Chicken Salad Recipe
This Grilled Chicken Salad is a perfect combination of juicy, flavorful chicken and crisp, fresh vegetables, topped with a light and tangy vinaigrette. It's an ideal dish for a quick lunch or a healthy dinner, especially when time and simplicity are key. Here’s how to make it:
Ingredients:
- Chicken Breast: 2 large chicken breasts, boneless and skinless
- Mixed Greens: 4 cups of your favorite mixed greens (such as spinach, arugula, and romaine lettuce)
- Cherry Tomatoes: 1 cup, halved
- Cucumbers: 1 medium cucumber, sliced
- Olive Oil: For grilling and dressing
- Salt and Pepper: To taste
- For the Vinaigrette: 3 tablespoons olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon honey, and 1 teaspoon Dijon mustard
Instructions:
- Prepare the Chicken: Preheat the grill to medium-high heat. Rub the chicken breasts with olive oil, salt, and pepper to taste. Grill the chicken for 6-7 minutes on each side or until fully cooked and the juices run clear. The internal temperature should reach 165°F (75°C). Once done, let the chicken rest for a few minutes before slicing it thinly.
- Make the Vinaigrette: In a small bowl, whisk together olive oil, balsamic vinegar, honey, Dijon mustard, salt, and pepper until well combined and emulsified.
- Assemble the Salad: In a large bowl, combine the mixed greens, cherry tomatoes, and cucumber slices. Drizzle the vinaigrette over the salad and toss gently to coat all the ingredients evenly. Add the sliced grilled chicken on top of the salad.
- Serve: Serve the salad immediately, with additional dressing on the side if desired. Optional garnishes might include shaved Parmesan cheese, croutons, or a squeeze of lemon for an extra zing.
This Grilled Chicken Salad is not only easy to prepare but also packs a nutritious punch that will keep you satisfied without weighing you down. It’s the perfect meal for a busy dad looking to maintain a healthy diet while juggling daily tasks.
Grilled Chicken Salad
3. Black Bean Quesadillas Recipe
Black Bean Quesadillas are a delicious and satisfying meal featuring whole wheat tortillas filled with a savory mixture of black beans, sweet corn, diced bell peppers, and gooey melted cheese. Grilled until crispy and golden, these quesadillas are perfect for a quick lunch, dinner, or anytime snack. Here’s how to make them:
Ingredients:
- Whole Wheat Tortillas: 4 large tortillas
- Black Beans: 1 can (15 ounces), drained and rinsed
- Corn: 1 cup, fresh or frozen
- Bell Peppers: 1 red and 1 green, diced
- Shredded Cheese: 1 1/2 cups (cheddar, Monterey Jack, or a blend)
- Olive Oil: For brushing
- Optional Additions: Sliced jalapeños, diced onions, chopped cilantro
- For Serving: Sour cream, salsa, guacamole
Instructions:
- Prepare the Filling: In a mixing bowl, combine the black beans, corn, and diced bell peppers. Stir to mix well and set aside. If desired, add any optional additions like sliced jalapeños, diced onions, or chopped cilantro to the filling mixture.
- Assemble the Quesadillas: Lay out the whole wheat tortillas on a clean work surface. Divide the filling mixture evenly among the tortillas, spreading it out on one half of each tortilla. Sprinkle shredded cheese over the filling on each tortilla.
- Fold and Grill: Fold the tortillas over the filling to create half-moon shapes. Heat a large skillet or griddle over medium heat. Brush lightly with olive oil. Place the filled tortillas on the skillet or griddle and cook for 2-3 minutes on each side, or until golden brown and crispy, and the cheese is melted.
- Serve: Remove the quesadillas from the skillet or griddle and let them cool slightly for easier handling. Slice each quesadilla into wedges using a sharp knife or pizza cutter. Serve the black bean quesadillas hot, accompanied by sour cream, salsa, and guacamole for dipping or topping.
Black Bean Quesadillas are versatile and can be customized based on your preferences. You can add other ingredients such as cooked chicken, diced tomatoes, or avocado slices for extra flavor and texture. These quesadillas are a crowd-pleaser and make for a satisfying meal that’s perfect for busy weeknights or casual gatherings with family and friends. Enjoy the crispy exterior, cheesy interior, and flavorful filling of these delicious quesadillas!
Black Bean Quesadillas
4. Vegetable Stir-Fry Recipe
A vibrant and nutritious stir-fry packed with colorful vegetables and a choice of tofu or chicken, all tossed in a savory soy sauce-based sauce. This dish is quick to prepare, making it a superb option for a healthy weeknight dinner. Here's how to bring this tasty stir-fry to your table:
Ingredients:
- Protein: 1 pound of chicken breast, thinly sliced or 14 oz of firm tofu, cubed
- Vegetables: 1 red bell pepper, julienned, 1 cup of broccoli florets, 1 carrot, peeled and sliced diagonally, 1 cup of snap peas
- Oil: 2 tablespoons of vegetable or sesame oil
- Garlic: 2 cloves, minced
- Ginger: 1 tablespoon, freshly grated
- For the Stir-Fry Sauce: 1/4 cup soy sauce (low sodium preferred), 1 tablespoon oyster sauce (optional), 1 tablespoon hoisin sauce, 1 teaspoon sesame oil, 2 teaspoons cornstarch mixed with 2 tablespoons water, and 1/2 teaspoon sugar (optional)
Instructions:
- Prepare the Protein: If using chicken, season the slices with a pinch of salt and pepper. If using tofu, press the tofu to remove excess moisture and then cube.
- Heat the Oil: In a large wok or skillet, heat the vegetable or sesame oil over medium-high heat.
- Cook the Protein: Add the chicken or tofu to the hot oil. Stir-fry until the chicken is cooked through and golden (about 5-7 minutes) or until the tofu is browned on all sides (about 4-5 minutes). Remove the protein from the wok and set aside.
- Stir-Fry the Vegetables: In the same wok, add a bit more oil if needed, then toss in the garlic and ginger, stirring quickly to avoid burning. Add the bell peppers, broccoli, carrots, and snap peas. Stir-fry the vegetables for about 4-5 minutes or until they are just tender but still crisp.
- Prepare the Sauce: In a bowl, mix together soy sauce, oyster sauce, hoisin sauce, sesame oil, sugar, and the cornstarch-water mixture until smooth.
- Combine Everything: Return the cooked chicken or tofu to the wok. Pour the sauce over the cooked vegetables and protein. Stir well to combine and coat everything evenly. The sauce should thicken slightly upon heating.
- Serve: Serve your vegetable stir-fry hot, ideally over a bed of steamed rice or noodles. Garnish with sesame seeds or sliced green onions for an added touch of flavor and presentation.
This Vegetable Stir-Fry is a versatile dish that allows you to use whatever vegetables you have on hand. It's a quick, healthy, and satisfying meal that's perfect for a busy dad's cooking repertoire, ensuring everyone at the table leaves happy and nourished.
Vegetable Stir-Fry
5. Greek Yogurt Parfait Recipe
Greek Yogurt Parfait is a delicious and nutritious dessert or snack option that features layers of creamy Greek yogurt, crunchy granola, sweet fresh berries, and a drizzle of honey for added sweetness. This parfait is not only satisfying and flavorful but also packed with protein, fiber, and antioxidants. Here’s how to make it:
Ingredients:
- Greek Yogurt: 2 cups, plain or flavored (vanilla or honey work well)
- Granola: 1 cup, your favorite variety
- Fresh Berries: 1 cup, such as strawberries, blueberries, raspberries, or a mix
- Honey: For drizzling
- Optional Additions: Sliced bananas, chopped nuts, coconut flakes, dried fruits
Instructions:
- Prepare the Yogurt and Berries: If using plain Greek yogurt, you can sweeten it by stirring in a bit of honey or maple syrup to taste. If using flavored Greek yogurt, you can skip this step. Wash the fresh berries and pat them dry with paper towels. If using strawberries, hull and slice them into bite-sized pieces.
- Assemble the Parfait: Start by spooning a layer of Greek yogurt into the bottom of serving glasses or bowls, covering the bottom evenly. Next, add a layer of granola on top of the yogurt, followed by a layer of fresh berries. Repeat the layers until the glasses or bowls are filled, ending with a final layer of yogurt on top.
- Drizzle with Honey: Finish off the parfaits by drizzling a little honey over the top layer of yogurt for added sweetness. You can adjust the amount of honey based on your preference.
- Optional Additions: If desired, you can add additional toppings to customize your parfait further. Consider adding sliced bananas, chopped nuts, coconut flakes, or dried fruits for extra flavor and texture.
- Serve: Serve the Greek Yogurt Parfaits immediately, or refrigerate them for later if making ahead. Enjoy these delightful parfaits as a healthy dessert, breakfast, or snack option that’s both delicious and nutritious.
Greek Yogurt Parfaits are healthy and can be customized based on your taste preferences and dietary needs. Feel free to experiment with different flavors of Greek yogurt, granola varieties, and types of fresh or frozen fruits to create your perfect parfait. Whether enjoyed as a quick breakfast on-the-go or a satisfying afternoon snack, these parfaits are sure to delight your taste buds and keep you feeling energized and satisfied.
Greek Yogurt Parfait
6. Vegetable Curry with Coconut Milk Recipe
Vegetable Curry with Coconut Milk is a comforting and aromatic dish that brings together a variety of mixed vegetables in a rich and flavorful curry sauce. Made with creamy coconut milk, aromatic curry paste, and a blend of spices, this vegetarian recipe is both hearty and satisfying. Serve it over fluffy brown rice for a wholesome and delicious meal. Here’s how to make it:
Ingredients:
- Mixed Vegetables: Choose a variety of your favorite vegetables, such as:
- Bell Peppers: 1 red and 1 green, diced
- Carrots: 2 medium, sliced
- Zucchini: 1 large, diced
- Cauliflower: 1 small head, florets separated
- Green Beans: 1 cup, trimmed and halved
- Onion: 1 large, diced
- Garlic: 3 cloves, minced
- Coconut Milk: 1 can (14 ounces)
- Curry Paste: 2-3 tablespoons, depending on desired spice level (red or green curry paste works well)
- Vegetable Broth: 1 cup
- Fresh Ginger: 1-inch piece, grated
- Ground Turmeric: 1 teaspoon
- Ground Cumin: 1 teaspoon
- Ground Coriander: 1 teaspoon
- Salt and Pepper: To taste
- Brown Rice: For serving
- Fresh Cilantro: For garnish (optional)
- Lime Wedges: For serving
Instructions:
- Prepare the Vegetables: Wash and chop all the vegetables as described, keeping them roughly similar in size for even cooking.
- Cook the Curry Base: In a large skillet or pot, heat a tablespoon of oil over medium heat. Add the diced onion and minced garlic to the skillet. Sauté until the onion is translucent and fragrant, about 3-4 minutes. Stir in the grated ginger, curry paste, ground turmeric, ground cumin, and ground coriander. Cook for an additional 1-2 minutes, until the spices are fragrant.
- Add Vegetables and Coconut Milk: Add the chopped vegetables to the skillet, stirring to coat them in the spice mixture. Pour in the coconut milk and vegetable broth, stirring well to combine. Bring the mixture to a simmer.
- Simmer and Cook: Reduce the heat to low and cover the skillet or pot. Let the curry simmer gently for 15-20 minutes, or until the vegetables are tender and the flavors have melded together. Season the curry with salt and pepper to taste.
- Serve: Serve the Vegetable Curry hot over cooked brown rice. Garnish with fresh cilantro leaves and lime wedges for squeezing over the curry just before serving.
Vegetable Curry with Coconut Milk is a flexible dish that can be customized based on your preferences and the vegetables you have on hand. It’s a comforting and nourishing meal that’s perfect for cozy dinners or meal prep for the week ahead. Enjoy the fragrant aroma and rich flavors of this delicious curry with each spoonful.
Vegetable Curry
7. Quinoa Stuffed Bell Peppers Recipe
Quinoa Stuffed Bell Peppers are a wholesome, flavorful dish packed with protein-rich quinoa, black beans, and sweet corn, all nestled in a tender bell pepper and topped with melty cheese. This vegetarian recipe is easy to prepare and can serve as a stunning centerpiece for a family meal. Here's how to make it:
Ingredients:
- Bell Peppers: 4 large bell peppers, any color
- Quinoa: 1 cup, rinsed
- Vegetable Broth: 2 cups (or water, but broth adds more flavor)
- Black Beans: 1 can (15 ounces), drained and rinsed
- Corn: 1 cup, frozen and thawed or canned
- Onion: 1 small, diced
- Garlic: 2 cloves, minced
- Cumin: 1 teaspoon
- Cheese: 1 cup shredded cheddar or Monterey Jack
- Olive Oil: 2 tablespoons
- Salt and Pepper: To taste
- Optional Garnishes: Chopped cilantro, sour cream, sliced avocado
Instructions:
- Prepare the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then cover and reduce heat to low. Simmer for 15 minutes, or until the liquid is absorbed and the quinoa is tender. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
- Prepare the Bell Peppers: Preheat your oven to 375°F (190°C). Slice the tops off the bell peppers and remove the seeds and membranes. If necessary, trim the bottoms to help them stand upright without cutting into the cavity. Set aside.
- Cook the Filling: Heat olive oil in a skillet over medium heat. Add the diced onion and garlic, sautéing until the onions are translucent and the garlic is fragrant, about 3-4 minutes. Stir in the black beans, corn, and cooked quinoa. Add cumin, salt, and pepper to taste. Cook until the mixture is thoroughly heated.
- Stuff the Peppers: Spoon the quinoa mixture into each bell pepper cavity until filled to the top. Place the stuffed peppers upright in a baking dish.
- Bake: Cover the baking dish with foil and bake for about 30 minutes. Uncover, sprinkle the tops of the peppers with cheese, and bake uncovered for another 10-15 minutes, or until the cheese is melted and bubbly and the peppers are tender.
- Serve: Remove from the oven and let stand for a few minutes. Serve hot with optional garnishes like chopped cilantro, sour cream, or sliced avocado.
This dish not only delivers on flavor but also packs a nutritional punch, featuring a good balance of protein, fiber, and vitamins. Quinoa Stuffed Bell Peppers are a perfect meal for those evenings when you want something hearty but healthy, and they're sure to impress with their vibrant appearance and delicious taste.
Quinoa Stuffed Bell Peppers
8. Turkey Lettuce Wraps Recipe
Turkey Lettuce Wraps are a light and flavorful dish that pairs juicy ground turkey seasoned with Asian-inspired flavors like garlic, ginger, and soy sauce, all nestled in crisp lettuce leaves. This healthy recipe is quick to prepare and makes for a refreshing meal that’s both satisfying and low in carbs. Here’s how to make it:
Ingredients:
- Ground Turkey: 1 pound (can substitute with chicken or pork)
- Garlic: 2 cloves, minced
- Ginger: 1 tablespoon, freshly grated
- Soy Sauce: 2 tablespoons
- Sesame Oil: 1 teaspoon
- Hoison Sauce: 2 tablespoons (optional, adds sweetness and depth)
- Rice Vinegar: 1 tablespoon
- Lettuce: 1 head of butter lettuce or iceberg, leaves separated, rinsed, and dried
- Carrots: 2 medium, shredded
- Green Onions: 3, thinly sliced
- Cilantro: A handful, chopped (optional)
- Lime: For serving (optional)
- Crushed Peanuts: For garnish (optional)
- Vegetable Oil: 1 tablespoon
Instructions:
- Prepare the Turkey Mixture: Heat vegetable oil in a large skillet over medium heat. Add the minced garlic and grated ginger to the skillet and sauté for about 30 seconds or until fragrant, being careful not to let them burn. Add the ground turkey to the skillet. Cook, breaking it apart with a spoon, until the turkey is fully cooked and no longer pink, about 5-7 minutes. Stir in soy sauce, sesame oil, hoisin sauce (if using), and rice vinegar. Continue to cook for another 2-3 minutes, allowing the flavors to blend together and the liquid to slightly reduce. Remove from heat.
- Prepare the Lettuce and Garnishes: While the turkey is cooking, prepare your lettuce leaves, making sure they are clean and dry. Shred the carrots and slice the green onions. Chop the cilantro if using.
- Assemble the Wraps: Take a lettuce leaf and place a generous spoonful of the cooked turkey mixture in the center. Top with shredded carrots, sliced green onions, and cilantro. If desired, add a squeeze of lime and a sprinkle of crushed peanuts for extra crunch and flavor.
- Serve: Serve the wraps immediately, allowing everyone to assemble their own. This keeps the lettuce crisp and the ingredients fresh.
Turkey Lettuce Wraps are not only a delightful way to enjoy a lighter meal but also pack in a variety of textures and flavors. They’re perfect for a quick weeknight dinner or can be a fun dish to serve at a casual gathering. The combination of warm, savory turkey and cool, crisp lettuce makes for a balanced and enjoyable eating experience.
Turkey Lettuce Wraps
9. Shrimp and Veggie Skewers Recipe
Shrimp and Veggie Skewers are a perfect dish for grilling season, combining juicy shrimp with colorful vegetables like bell peppers, zucchini, and cherry tomatoes. They are quick to prepare, fun to cook, and delicious to eat, making them a great choice for family meals or weekend barbecues. Here’s how you can make these delicious skewers:
Ingredients:
- Shrimp: 1 pound large shrimp, peeled and deveined
- Bell Peppers: 2 (one red, one yellow), cut into 1-inch pieces
- Zucchini: 1 medium, sliced into 1/2-inch rounds
- Cherry Tomatoes: 1 pint
- Olive Oil: 2 tablespoons
- Lemon: 1, cut into wedges for serving
- Garlic Powder: 1 teaspoon
- Paprika: 1/2 teaspoon
- Salt and Pepper: To taste
- Wooden or Metal Skewers: If using wooden skewers, soak them in water for at least 20 minutes before grilling to prevent burning.
Instructions:
- Prep the Ingredients: Make sure the shrimp are thawed if frozen, peeled, and deveined. Pat them dry with paper towels. Prepare the vegetables as described, making sure they are about the same size for even cooking.
- Marinate: In a large bowl, combine olive oil, garlic powder, paprika, salt, and pepper. Add the shrimp, bell peppers, zucchini, and cherry tomatoes to the bowl. Gently toss to coat everything evenly with the marinade. Let the mixture marinate for 15-30 minutes in the refrigerator to enhance the flavors.
- Assemble the Skewers: Thread the shrimp and vegetables alternately onto the skewers. This not only looks attractive but also ensures that each skewer has a good mix of shrimp and vegetables.
- Grill the Skewers: Preheat your grill to medium-high heat. Place the skewers on the grill and cook for 2-3 minutes on each side or until the shrimp are opaque and the vegetables are tender and slightly charred.
- Serve: Serve the skewers hot, with lemon wedges on the side for squeezing over the shrimp and veggies to add a bright, tangy flavor.
Shrimp and Veggie Skewers are a delightful way to enjoy a healthy, balanced meal with minimal preparation and cooking time. They are flexible to make, so feel free to substitute other favorite vegetables like mushrooms or onions to suit your taste. Whether it’s a casual dinner or a special occasion, these skewers are sure to impress with their vibrant colors and delicious flavors.
Shrimp and Veggie Skewers
10. Mediterranean Chickpea Salad Recipe
Mediterranean Chickpea Salad is a vibrant, flavorful dish that combines hearty chickpeas with fresh vegetables and tangy feta cheese, all tossed in a zesty lemon-herb dressing. It’s a perfect side dish or a light meal on its own, ideal for warm weather days or as a nutritious addition to any meal. Here’s how to make this refreshing salad:
Ingredients:
- Chickpeas: 2 cans (15 ounces each), drained and rinsed
- Cucumber: 1 large, diced
- Cherry Tomatoes: 1 pint, halved
- Red Onion: 1 small, finely chopped
- Kalamata Olives: 1/2 cup, pitted and halved
- Feta Cheese: 1/2 cup, crumbled
- For the Lemon-Herb Dressing:
- Olive Oil: 1/3 cup
- Lemon Juice: 2 tablespoons, freshly squeezed
- Garlic: 1 clove, minced
- Dried Oregano: 1 teaspoon
- Fresh Parsley: 1/4 cup, chopped
- Salt and Pepper: To taste
Instructions:
- Prepare the Dressing: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, and chopped parsley. Season with salt and pepper to taste. Set the dressing aside to let the flavors meld.
- Combine the Salad Ingredients: In a large bowl, combine the drained and rinsed chickpeas, diced cucumber, halved cherry tomatoes, finely chopped red onion, and halved kalamata olives.
- Add Feta and Dressing: Add the crumbled feta cheese to the bowl with the salad ingredients. Pour the prepared dressing over the salad. Gently toss everything together until well coated with the dressing.
- Chill and Serve: Allow the salad to chill in the refrigerator for at least 30 minutes before serving. This resting time helps the flavors to blend and intensify. Give the salad a quick toss right before serving and adjust the seasoning if necessary.
Mediterranean Chickpea Salad is not only delicious but also packed with protein, fiber, and healthy fats. It’s easy to make ahead, which makes it perfect for picnics, potlucks, or meal prep for the week. The fresh, crunchy vegetables paired with the creamy feta and robust chickpeas offer a delightful variety of textures and tastes that embody the essence of Mediterranean cuisine.
Mediterranean Chickpea Salad
11. Pasta Primavera Recipe
Pasta Primavera is a delightful and colorful dish that celebrates the flavors of spring and summer, featuring whole wheat pasta tossed with a medley of sautéed vegetables in a light olive oil and garlic sauce. This vegetarian recipe is not only healthy and satisfying but also quick and easy to prepare. Here’s how to make it:
Ingredients:
- Whole Wheat Pasta: 12 ounces, such as penne or spaghetti
- Assorted Vegetables:
- Bell Peppers: 1 red and 1 yellow, thinly sliced
- Zucchini: 1 large, halved lengthwise and sliced
- Cherry Tomatoes: 1 pint, halved
- Baby Spinach: 2 cups
- Garlic: 4 cloves, minced
- Olive Oil: 1/4 cup
- Salt and Pepper: To taste
- Red Pepper Flakes: Optional, for a touch of heat
- Grated Parmesan Cheese: For serving
- Fresh Basil: For garnish (optional)
Instructions:
- Cook the Pasta: Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain the pasta and set aside.
- Prepare the Vegetables: While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the sliced bell peppers and zucchini to the skillet. Sauté for 5-6 minutes, or until the vegetables are tender-crisp and slightly charred. Season with salt and pepper to taste. Add the minced garlic to the skillet and cook for an additional 1-2 minutes, until fragrant. Stir in the cherry tomatoes and baby spinach, cooking until the spinach wilts and the tomatoes soften slightly. If desired, add a pinch of red pepper flakes for heat.
- Combine Pasta and Vegetables: Add the cooked pasta to the skillet with the sautéed vegetables. Drizzle the remaining olive oil over the pasta and vegetables, tossing gently to coat everything evenly. If the mixture seems dry, add some of the reserved pasta water to loosen it up.
- Serve: Divide the Pasta Primavera among serving plates or bowls. Sprinkle grated Parmesan cheese over each portion and garnish with fresh basil leaves, if desired. Serve immediately, accompanied by crusty bread or a simple green salad, if desired.
Pasta Primavera is an adaptable dish that can be customized based on your favorite vegetables and herbs. It’s a celebration of fresh, seasonal produce and simple, wholesome ingredients that come together to create a delicious and nutritious meal. Enjoy this vibrant pasta dish as a satisfying lunch or dinner option that’s sure to please the whole family.
Pasta Primavera
12. Caprese Salad Recipe
Caprese Salad is a classic Italian dish that celebrates the flavors of fresh tomatoes, creamy mozzarella cheese, and fragrant basil leaves, all drizzled with a tangy balsamic glaze and extra virgin olive oil. This simple yet elegant salad is perfect as an appetizer, side dish, or light lunch, especially during the summer months when tomatoes and basil are at their peak. Here’s how to make it:
Ingredients:
- Fresh Tomatoes: 4 ripe tomatoes, preferably heirloom or vine-ripened
- Fresh Mozzarella Cheese: 8 ounces, sliced into rounds
- Fresh Basil Leaves: A handful, whole or torn into smaller pieces
- Balsamic Glaze: For drizzling
- Extra Virgin Olive Oil: For drizzling
- Salt and Pepper: To taste
- Optional Garnish: Freshly ground black pepper, flaky sea salt
Instructions:
- Prepare the Tomatoes: Wash the tomatoes thoroughly under cold water and pat them dry with paper towels. Slice the tomatoes into rounds of about 1/4 inch thickness. Discard the stem ends.
- Slice the Mozzarella: Slice the fresh mozzarella cheese into rounds of similar thickness to the tomatoes.
- Assemble the Salad: On a large serving platter or individual salad plates, arrange the tomato slices and mozzarella slices in an alternating pattern, slightly overlapping each other. Tuck fresh basil leaves between the tomato and mozzarella slices, distributing them evenly across the plate.
- Drizzle with Balsamic Glaze and Olive Oil: Drizzle the assembled salad with balsamic glaze and extra virgin olive oil. The amount can vary based on your preference, but a light drizzle of each should suffice. Season the salad with a pinch of salt and freshly ground black pepper to taste.
- Serve: Serve the Caprese Salad immediately, while the ingredients are fresh and vibrant. Optionally, garnish with additional torn basil leaves and a sprinkle of flaky sea salt for an extra burst of flavor and visual appeal.
Caprese Salad is best enjoyed fresh, at room temperature, to fully appreciate the flavors and textures of the ripe tomatoes, creamy mozzarella, and aromatic basil. It’s a delightful dish that captures the essence of Italian cuisine with its simplicity and focus on quality ingredients. Whether served as a starter, side dish, or light meal, Caprese Salad is sure to impress with its vibrant colors and irresistible taste.
Caprese Salad
Disclaimer: This article was written by PhoenixPhantom and is intended to provide information only. Thrive-Trail.com strongly recommends conducting your own research on available ingredients and their quality, family allergies, wattage, and power of over or other cooking equipment before making your own dishes for your dear family.