Eating healthy is not an option or luxury but a basic
necessity for a healthy family. Some moms think that organic dishes are
expensive but it is simply not true. There are many organic delicious dishes
you can make for the family affordably and organic
dishes do not have to necessarily be vegan. You can feature eggs, meat and
cheese that are produced organically. Here are a few recipes for breakfast, lunch and dinner to get you started.
Organic breakfast
1. Bell
pepper omelet and mushroom with Fontina
Fontina is a semi-firm cow’s milk cheese with fine
melting quality. It is a classic Italian
cheese with a nutty flavor. You can make the bell pepper omelet with your fresh
herbs and mushroom.
You can substitute the Fontina with Gouda or Provolone
cheese. If you want a lower pack of
proteins to consider substituting the 4 eggs with one cup of egg substitute.
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1 teaspoon olive oil, divided
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1/4 cup chopped green onions
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1/2 medium green bell pepper, thinly
sliced
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Cooking spray
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1/2
teaspoon salt, divided
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2 cups sliced shiitake mushrooms (about 6
ounces)
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1/2 cup chopped seeded plum tomato
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1/8 teaspoon black pepper
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8 large eggs
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2 teaspoons chopped fresh parsley
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1/2 teaspoon butter
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2 large egg whites
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1/2 cup (2 ounces) shredded fontina cheese
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1/4 cup reduced-fat sour cream
2. Sweet
potato hash and turkey
Sweet potatoes belong to the tuber family along with
cassava and yam. They are packed with complex carbohydrates. Sweet potato is an
ideal substitute for bread or white potato (used for French fries). Sweet
potato has more Vitamin C, Vitamin A, and fiber. The turkey delivers over 30
grams of protein.
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1 Tablespoon olive oil
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1 lb. 99% fat-free ground turkey
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1 yellow onion, chopped
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3 cups sweet potatoes, peeled and cubed
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1 red bell pepper, chopped
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1 teaspoon ground cumin
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1 teaspoon smoked paprika
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½ teaspoon sea salt
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1 teaspoon fresh parsley, finely chopped
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1 clove garlic, minced
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1 zucchini, diced
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½ teaspoon chili powder
3. Whole
grain pancakes with honey
Honey is packed with vitamins, minerals and natural
antibiotics. It is one of the most portent natural foods. The stack of whole
wheat pancakes delivers a good amount of fiber and energy all day long. The
cinnamon adds a fine flavor to the whole stack.
You can substitute the honey with maple syrup.
Whole Wheat Pancakes:
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1 tablespoon baking powder
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1½ cup white whole wheat flour
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1 egg
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½ teaspoon salt
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½ teaspoon ground cinnamon
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1¼ cup 2% milk
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2 tablespoons melted butter
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⅓ cup finely chopped pecans
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1½ tablespoons raw honey
Apple Cinnamon Compote:
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2 tablespoons butter
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2 apples, peeled and thinly sliced
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2 tablespoon raw honey
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¼ teaspoon ground nutmeg
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1 teaspoon ground cinnamon
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pinch of salt
Organic lunch/dinner
1. Lentil
soup
Lentils belong to the legume family along with beans
and peas. They are rich in plant protein. This dish is light but keeps away the
hunger pangs for a long time.
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3 Tablespoon olive oil
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1 cup green lentils
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2 cloves garlic, minced
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1 bay leaf
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1-quart vegetable or chicken broth
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1 large onion, diced
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2 medium-large carrots, peeled and diced
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2 large stalks celery, diced
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2 teaspoon salt
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½ teaspoon freshly ground black pepper
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Pinch red-pepper flakes
2. Shake and
Eat salad
This is a simple dish full of flavor and green health.
All you have to do is shake up the ingredients in a big jar and serve.
Dressing
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2 teaspoon honey
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1 tablespoon red wine vinegar
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2 teaspoon fresh lime juice
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Pinch cumin
Salad
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⅓ cup cooked corn kernels
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⅓ cup cooked black beans or quinoa
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1 cup chopped romaine lettuce, washed and
dried
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1 Roma tomato, diced
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3.
Avocado, mango, and black bean salad
This dish substitutes meat with black beans for
protein.
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2 ripe but firm avocados, pitted, peeled,
and cubed
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2 ripe but firm mangoes, pitted, peeled,
and cubed
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3 tablespoon lime juice
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2 tablespoon chopped cilantro, plus more
for garnish
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1 jalapeño, stemmed, seeded, and finely
chopped
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½ teaspoon
sea salt
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¼ teaspoon
sugar
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1 can (15-oz) no-salt-added black beans,
rinsed and drained
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1 teaspoon
freshly grated lime zest
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¼ teaspoon
freshly ground black pepper
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3 tablespoon extra-virgin olive oil
