Meals That Benefit Your Health

Jailyn Gatson

You may think that because you are making a healthy meal that it requires a lot of preparation and time, but that is not the case. You are able to create meals that are delicious, healthy, and only take 30 minutes. 


Two of the meals that you can make are alfredo and baked cod with rice, beans, and cucumber salad. Here is what you will need to create the alfredo:

  • ½ teaspoon garlic salt
  • ½ teaspoon Italian seasoning
  • 1 tablespoon olive oil
  • 2 cups of milk
  • 1 large clove garlic, minced
  • 8 ounces whole-wheat fettuccine, broken in half
  • ½ cup of heavy whipping cream
  • ¾ cup of grated Parmesan cheese 

First, you want to combine the milk and garlic and bring that to a simmer. Next, you add your pasta noodles. Cook your pasta until soft. Add in your heavy cream and parmesan cheese to the noodles. Mix for about three to four more minutes. When it’s all done you can add chicken or shrimp to the pasta. 

A healthy meal consists of grains, vegetables, protein, and fruit. This meal shows two of the four main food groups protein and grains. The protein comes from the shrimp and the grains come from the whole wheat pasta. To hit the last two food groups you can have a side of broccoli or any vegetable and you can pair it with your favorite fruit. 

The baked cod with rice, beans, and cucumber salad is a quick lightweight dinner that the whole family will enjoy. Here is what you will need to make it:

  • 4 ounces of cod
  • 3 tablespoons of olive oil
  • ¼ teaspoon of kosher or sea salt
  • ¼ teaspoon of black pepper
  • 2 lemons
  • 1 cucumber
  • ½ sliced red onion
  • ⅓ cup of apple cider vinegar
  • ⅓  cup of water
  • 1 tablespoon of sugar
  • 1 teaspoon of sea salt
  • 1 teaspoon of black pepper
  • Your favorite type of beans
  • Rice 

Starting off with the cod rub the tablespoon of olive oil with the salt and pepper to both sides of the cod. Place a skillet on medium heat. Add the two tablespoons of olive oil to the skillet. When the oil is hot place the cod into the oil. Cook on each side for three minutes until golden brown. Remove the fish from the heat and squeeze both lemon halves onto the cod. Moving on to the cucumber salad. Slice the cucumber into a bowl and add the sliced onions. Mix the apple cider vinegar, sugar, water, pepper, and salt together to create a dressing. Add the dressing on top and mix. Make your rice and beans and enjoy.

This meal has all of the elements of a healthy meal. The protein is the fish and beans, the vegetables are the onions, the fruit is the cucumbers, and the grains are the rice.

These are quick and easy meals that anyone can make for a family in a hurry. A healthy diet leads to having a healthy life.