These Vibrant Wellness Plates, emphasizing health, vibrant living, and the delightful variety of recipes crafted especially for individuals over 40.
Breakfast
Avocado Toast with Poached Egg and Spinach Smoothie
Ingredients:
1 slice whole-grain bread
1/2 avocado, mashed
1 egg, poached
1 cup fresh spinach
1/2 banana
1/2 cup almond milk
1 tablespoon chia seeds
Instructions:
1. Toast the bread and spread mashed avocado on top.
2. Place the poached egg on the avocado toast.
3. In a blender, combine spinach, banana, almond milk, and chia seeds. Blend until smooth.
4. Serve the avocado toast with the spinach smoothie on the side.
Lunch
Quinoa Salad with Grilled Chicken and Lemon-Tahini Dressing
Ingredients:
1 cup cooked quinoa
1 grilled chicken breast, sliced
1 cup mixed greens (e.g., kale, arugula, spinach)
1/2 cup cherry tomatoes, halved
1/4 cup cucumber, diced
1/4 cup shredded carrots
2 tablespoons chopped almonds
2 tablespoons crumbled feta cheese
1 tablespoon olive oil
2 tablespoons tahini
1 lemon, juiced
Salt and pepper to taste
Instructions:
1. In a large bowl, combine quinoa, mixed greens, cherry tomatoes, cucumber, and shredded carrots.
2. Top with grilled chicken slices, chopped almonds, and crumbled feta cheese.
3. In a small bowl, whisk together olive oil, tahini, lemon juice, salt, and pepper.
4. Drizzle the lemon-tahini dressing over the salad and toss to combine.
Snack
Greek Yogurt with Berries and Honey
Ingredients:
1 cup Greek yogurt
1/2 cup mixed berries (e.g., blueberries, strawberries, raspberries)
1 tablespoon honey
1 tablespoon flax seeds
Instructions:
1. In a bowl, combine Greek yogurt and mixed berries.
2. Drizzle with honey and sprinkle flax seeds on top.
Dinner
Baked Salmon with Asparagus and Quinoa
Ingredients:
1 salmon fillet
1 bunch asparagus, trimmed
1 cup cooked quinoa
1 tablespoon olive oil
1 lemon, sliced
2 cloves garlic, minced
Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Place the salmon fillet and asparagus on a baking sheet.
3. Drizzle olive oil over the salmon and asparagus. Sprinkle with minced garlic, salt, and pepper.
4. Place lemon slices on top of the salmon.
5. Bake for 20-25 minutes, or until the salmon is cooked through and the asparagus is tender.
6. Serve the baked salmon and asparagus with cooked quinoa on the side.
Dessert
Chia Pudding with Mango and Coconut
Ingredients:
1/4 cup chia seeds
1 cup coconut milk
1 tablespoon maple syrup
1/2 mango, diced
2 tablespoons shredded coconut
Instructions:
1. In a bowl, combine chia seeds, coconut milk, and maple syrup. Stir well and refrigerate for at least 4 hours or overnight.
2. Top the chia pudding with diced mango and shredded coconut before serving.
I hope you enjoy these recipes! They’re nutritious, flavorful, and designed to keep you energized and healthy throughout the day.
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