Salmon, quinoa, avocados, figs, dark greens (spinach and broccoli for example), lentils, yogurt, and blueberries are some healthy foods. Olive oil is good too (I think?)
If you are looking to count calories, I like sparkpeople too, but make sure not to discount items just because of straight calorie count (avocado is a good example)
Salmon is so versatile – we just broil it usually, with just lemon and a little S&P, but it’s also good with:
– lemon juice and fresh dill
– soy-ginger marinade
– teriyaki sauce (though, there can be a fair amount of sugar and calories in some teriyaki sauces so watch amount used)
– BBQ (again, check the nutrition label), or make you own rub of chili powders and spices.
Just make sure you don’t overcook, then its not as tasty! 😉
I personally LOVE quinoa, but I know some people hate it. You make it like you make rice, but I think it’s better tasting if instead of using water, you use a low sodium chicken stock. My fave quinoa recipe is to make a cold salad of quinoa, corn kernels (best if roasted on a grill), avocado chunks, cilantro, sweet onion, diced cucumber and diced jalapeno (if you like spicy).
Spinach – I hate frozen spinach, but fresh is a whole different animal! Great salad is just spinach dressed with lemon juice and a little S&P.
Another way we love to have spinach is in “wilted greens” tacos. Cook and shred chicken breast. Heat up some salsa verde (make your own or buy premade), put chicken in the salsa, so it soaks it up a little, then dump in a whole bunch of fresh spinach in there and cook until it’s wilted down (takes only about 5 minutes). Warm corn tortillas (less calories than flour tortillas), fill with the chicken/salsa/spinach mixture – top with a little sour cream, or for less calories, top with Greek Yogurt.
You can sub out spaghetti squash in a lot of recipes for pasta (i.e., have it with red sauce or pesto sauce, like you would spaghetti pasta). I’ve found that canned/jarred red spaghetti sauce has lots more fat/calories than you might guess – and it’s easy to make your own.
“Healthy” is somewhat subjective though – I think moderation is key. I like to make sure my plate has lots of colors too – which is easy if you have a salad, or side of some fresh veggies each meal.