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Healthy Eating Made Simple

Maintaining a healthy diet can be a challenge, especially when it comes to meal planning. However, with a bit of creativity and the right ingredients, it is possible to create delicious and nutritious meals that fit within many potential dietary restrictions (if you are trying an elimination diet, are vegetarian or vegan or have a guest coming to eat that follows a certain diet)!

Here are some recipe and meal ideas with an option for everyone!

  1. Quinoa Salad: Cook quinoa according to package directions, then mix with chopped vegetables such as cucumber, onions, and radishes. Add some olive oil and lemon juice for flavor, and top with grilled chicken or tofu for a protein boost.

  2. Sweet Potato Soup: Boil sweet potatoes until soft, then puree with vegetable broth, coconut milk, and a pinch of cinnamon. Season to taste with salt and pepper, and serve with a side of crackers or bread (gluten-free or gluten-containing)

3. Spaghetti Squash Stir Fry: Cut spaghetti squash in half and remove the seeds. Roast in the oven until tender, then use a fork to shred the flesh into spaghetti-like strands. In a pan, sauté chopped vegetables such as broccoli, cauliflower, and carrots in coconut oil. Add the spaghetti squash to the pan and stir fry until the vegetables are cooked through. Season with gluten-free tamari or soy sauce and sesame seeds.

4. Grilled Salmon with Mango Salsa: Grill a piece of salmon and serve with a side of mango salsa. To make the salsa, chop up fresh mango, cilantro, and red onion and mix together with a bit of lime juice and salt.

5. Turkey and Vegetable Stew: Brown ground turkey in a large pot, then add chopped vegetables such as carrots, celery, and zucchini. Add enough vegetable broth to cover the vegetables, and simmer until the vegetables are tender. Season with thyme and salt to taste.

These are just a few ideas for healthy and simple meals. With some creativity and experimentation, it is possible to create delicious and nutritious meals that meet your dietary needs.

Remember to always read labels carefully if you do need to avoid an ingredient to ensure your meal is truly allergen-free.


The Lupus Dietitian

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