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When avoiding accompaniments such as roti, rice and bread, it's important to ensure that the meal is still balanced and provides all the nutrition the body needs. The meals also need to taste good if the healthy regime needs to be sustainable.
Opting for meals without rice, wheat, and bread has its set of health benefits, including helping digestive health, better weight management, stable blood sugar levels, increased nutrient diversity, reduced inflammation, lower cholesterol and better energy levels. While these benefits can vary based on individual health conditions and dietary needs, focusing on whole, nutrient-dense foods is generally a positive shift toward a healthier diet.
Sometimes ideas about what to cook are hard to come by. It may seem tough at first especially for those used to eating bread, rice or roti. However, eating meals without bread, wheat, and rice can also push one to experiment and be a delicious and healthy way to explore alternative ingredients and cuisines.
Here are a few curated meal options that are healthy, filling and taste good. They have been slotted into breakfast, lunch and dinner but can be swapped as per convenience.
Video Credit: Food Impromptu
Breakfast
Chia Seed Pudding with Berries and Nuts
Simple yet powerful, this bowl is a great way to start the mornings. In a bowl, mix chia seeds with almond milk, honey, and vanilla extract. Stir the mix and let it rest for about 10 minutes. Stir it a second time to make sure that there are no lumps. Cover it and refrigerate overnight or for at least 4 hours. In the morning, just before you eat, top the chia pudding with fresh berries, nuts, and seeds.
Avocado and Smoked Salmon Egg Muffins
Swap the Avocado Toast with this recipe. Preheat the oven to 190°C and lightly grease a muffin tin with olive oil. In a large bowl, whisk eggs and season it with salt and pepper. Add diced avocado, smoked salmon (you can also use Indian Salmon or fillets of Tilapia), onion, and spinach to the eggs. Pour the mixture into a muffin tin, filling each cup about 3/4 full. Bake this for 15-20 minutes, or until the egg muffins are set and slightly golden on top. Let them cool slightly before removing from the tin.
Lunch
Quinoa Salad with Roasted Vegetables
Photo Credit: Freepik
This salad is not just healthy, it’s also delicious. Rinse some quinoa under cold water. In a pot, bring quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes until the quinoa becomes fluffy. Preheat the oven to 200°C. Toss zucchini, bell pepper, red onion, and cherry tomatoes with olive oil, salt, pepper, and oregano. Spread vegetables on a baking sheet and roast for about 20-25 minutes. In a large bowl, combine cooked quinoa and roasted vegetables. Add a vinegar dressing and fresh parsley.
Zucchini Noodles with Pesto and Cherry Tomatoes
These noodles are a healthier option as opposed to maida noodles or even whole wheat noodles. Heat olive oil in a pan. Add minced garlic and sauté for 1-2 minutes until fragrant. Add the zucchini noodles and cherry tomatoes to the skillet. Cook for 3-4 minutes until the zucchini is slightly tender. Remove from heat and stir in the pesto. Season with salt and pepper to taste. Serve immediately, topped with grated Parmesan cheese if desired.
Snack
Hummus and Vegetable Sticks
Make hummus at home with chickpeas which have been soaked overnight. Drain the water and blend the chickpeas with tahini, lime juice, garlic and olive oil. Use cucumber and carrot sticks instead of lavash.
Stuffed Mini Bell Peppers
This snack has cheese so works for a cheat meal where you still leave out the carbs. In a small bowl, mix the goat cheese or cream cheese with the chopped herbs, salt, and pepper. Fill each mini bell pepper half with the cheese mixture. Arrange on a plate and serve.
Dinner
Pan Roasted Chicken with Sweet Potato Mash and Steamed Broccoli
Filling and delicious this meal will become a favourite even when one doesn’t have to watch your diet. Rub chicken breasts with olive oil, salt, pepper, and paprika. Grill chicken fillets on a tava for 6-7 minutes on each side. In a pot, boil sweet potatoes for 15 minutes. Drain it and when it cools down, mash with milk and butter. Season it with salt and pepper. Steam broccoli for about 5 minutes. Serve it all together.
Stuffed Portobello Mushrooms with Quinoa and Veggies
Those who like mushrooms, will love this dish. Preheat the oven to 190°C. Brush the Portobello mushrooms with olive oil and place them on a baking sheet. In a pot, heat 1 tablespoon of olive oil over medium heat. Add garlic and sauté for 1-2 minutes. Add bell pepper, zucchini, and tomato to the pot. Cook it for 3-4 minutes until the vegetables are tender. Turn the gas off and add the cooked quinoa. Season with salt and pepper. Spoon the quinoa and veggie mixture into the Portobello mushrooms. Bake for 20 minutes.
Dessert
Coconut Milk Panna Cotta
This dessert looks light but when teamed with any one of the lunch, snack or dinner recipes can be satiating. In a small bowl, sprinkle gelatin over water and let it bloom for 5 minutes. In a pan, heat coconut milk and honey over medium heat until just simmering. Turn the gas off and stir in vanilla extract. Add bloomed gelatin to the coconut milk mixture and stir until completely dissolved. Pour the mixture into serving glasses and refrigerate for at least 4 hours or until set. Top with fresh fruit before serving.
Banana Ice Cream with Nuts and Dark Chocolate
Indulgent but healthy. What can be better? Place frozen banana slices in a food processor and blend till it’s smooth and creamy. Scoop the banana ice cream into bowls. Top it with chopped nuts and dark chocolate.
