Nutrition for Women: 10 Healthy Foods Women Should Eat Weekly (Plus 55 Recipes to Try) Nutrition
EatingWell released a list of 10 healthy foods that women should eat on a weekly basis. Why just have a goal of weekly? If you can, include as many of these superfoods in your diet daily.
According to EatingWell, a few benefits of these foods include "boosting immunity, aiding in weight management and protecting your heart." Here are some easy recipes for each of these nutritious foods for you to add to your recipe rotation.
1. Avocado
Avocado and Hummus Toast: Avocado toast and hummus are really popular brunch and lunch options. What would happen if you combined the two? Healthy sandwich perfection.
Avocado Pesto With Mushrooms: This easy avocado pesto pasta recipe is topped with healthy mushrooms. And it's ready in about 15 minutes.
Tuna Avocado Boats: If you want to keep your meals healthy and cringe at the thought of using mayonnaise, then swap it out for avocado. Avocado tastes amazing and is crazy healthy for you! Did you know that avocados provide nearly 20 essential nutrients, including fiber, potassium, vitamin E, B vitamins and folic acid.
Avocado With Smoked Salmon: This delicious recipe for smoked salmon and eggs baked in a creamy avocado is all the motivation you need to make it a great day. Breakfast, brunch, lunch and dinner will never be the same once you try this easy recipe.
Chicken Avocado Lime Soup: A tangy broth packed with Mexican flavors and loaded with shredded chicken and creamy avocado that's ready in less than 30 minutes? Sounds far-fetched, but in this case, it's true.
Tangy Cucumber Avocado Salad: Crisp fresh cucumbers combined with creamy rich avocado pieces then drizzled in a tangy flavorful homemade dressing. The best thing you could make tonight!
Avocado Smoothie: We love to dunk those chips in guac, but have you ever thought of getting your avocado fix with a smoothie? Try this healthy recipe!
2. Beans
5-Minute White Bean Salad: Fast, filling, healthy and delicious? No, you're not dreaming! Filled with fiber, protein and nutrients like folate, magnesium, and vitamin B6, cannellini beans are a nutritional powerhouse that may help you with your weight loss goals.
Vegan Bean Chili: Have someone who is vegan or vegetarian coming over? This easy, flavorful bean chili recipe will make everyone happy and have them asking for seconds.
Red Beans and Rice: Don't drive to that fast food fried chicken joint the next time you're craving red beans and rice. This easy recipe is ready in about 20 minutes.
Cowboy Caviar: Texas Caviar is a delicious bean salsa that's typically accompanied by tortilla chips.
Creamy Tuscan White Bean Soup: Want to be out of the kitchen and at the dinner table in about 20 minutes? This healthy white bean soup recipe has just a few simple ingredients, is packed with flavor and requires minimal prep.
Tuna and White Bean Salad: This tasty tuna and white bean salad recipe is so easy, and uses healthy pantry ingredients.
Black Bean Burgers: These easy black bean patties are packed with protein and are ready fast! Serve alone or on a bun with your favorite burger toppings.
3. Blueberries
Baked Blueberry Oatmeal: Baked oatmeal recipes are really popular, and for good reason: they're easy, healthy and delicious!
Blueberry and Banana Smoothie: Toss three ingredients into a blender and seconds later you've got a healthy, refreshing snack or breakfast.
Blueberry Overnight Oats: Breakfast is the most important daily meal, and oatmeal is one of the healthiest choices. It is rich in fiber and various nutrients that boost overall health.
2-Ingredient Blueberry Sorbet: Two ingredients has never tasted so good or been so healthy. You will be hooked after one bite of this easy blueberry sorbet recipe.
4. Brussels Sprouts
Grilled Brussels Sprouts: This recipe for garlic butter grilled Brussels sprouts is pretty simple, yet pretty amazing at the same time.
Lemon Parmesan Brussels Sprouts: Did you grow up hatin' on the brussels sprout? Once you taste these lemony garlic brusselssprouts, you'll want all those years back.
Roasted Brussels Sprouts With Bacon: If you want to add even more flavor, drizzle the cooked brusselssprouts with maple syrup or balsamic vinegar right before serving.
5. Eggs
Lemon Scrambled Eggs: Whipping lemon juice into eggs before cooking may be the secret to perfect scrambled eggs – at least according to some cooks and scientists.
Lemon Fried Eggs: Adding lemon to scrambled eggs is a game changer – but just wait until you try this lemon fried eggs recipe with olive oil, thyme and avocado. You just hit it out of the park.
Spinach Eggs Benedict: Garlicy spinach covered in a creamy hollandaise sauce is a vegetarian's dream brunch or breakfast. This easy spinach eggs benedict recipe is ready in about 20 minutes.
Egg Salad With Dill: Put this dill egg salad recipe into a round mold, add a sprig of fresh dill and you have a fancy lunch or light dinner. We won't tell anyone how easy it was to make. It's also great on a sandwich.
Baked Eggs With Asparagus: A healthy breakfast never tasted any better than this easy baked eggs with asparagus recipe. You could even switch the asparagus for another vegetable like broccoli or zucchini. So good.
Eggs in Zucchini Nests: Don't have a spiralizer? These zucchini "noodle" egg nests are making you want to buy one right now, aren't they? If you already have one, what are you waiting for?
Eggs With Onions and Chives: Love onions? Then this easy breakfast or brunch recipe is for you! This easy eggrecipe is loaded with onion, green onion and flavorful chives. Now that's how to start the day!
6. Leafy Greens
Spaghetti With Spinach Sauce: Take a break from pesto and try this healthy spaghetti with spinach sauce recipe that is packed with so much spinach Popeye would be impressed.
Spinach, Cucumber and Avocado Soup: More and more people are turning to vegan and raw foods to accommodate their healthy lifestyles. Eating raw foods not only may help you lose weight, but also take in more nutrients your body needs.
Green Smoothie: Don't let the green color put you off – it's delicious!
Southern Collard Greens: Sweet. Bitter. Salty. Spicy. These collard greens are a party for your taste buds. (Don't forget the cornbread!)
Grilled Romaine Salad With Creamy Sriracha Dressing: Need a fresh salad idea? Instead of serving traditional Caesar salad, try this grilled romaine salad recipe with a spicy, creamy Sriracha dressing.
Quinoa Kale Salad: Kale and quinoa? I know what you're thinking – sure, it may be healthy, but it can't possibly taste very good. But this is not just another kale or quinoa salad.
7. Nuts
Trout Almondine: This easy trout almondine recipe is a healthy way to add to the seafood section in your recipe box.
Green Beans With Turmeric-Spiced Almonds: Turmeric is one of the world’s healthiest spices and has a neutral enough flavor that you can sprinkle it on just about anything.
Cashew Cream: This cashew cream recipe satisfies my Keto palate and provides me with healthy fats. Mix it into avocado chocolate pudding. Perfection.
Cashew Chicken: Craving Chinese food? Aren't we all! Tame that Chinese food craving without leaving the house or ordering takeout. This easy cashew chicken recipe is ready in about 20 minutes. Awesome, right?
Vegan Mushroom Gravy: There are many plant-based foods that can transform any sauce into something rich, creamy and decadent. One of those amazing foods being cashews.
Walnut, Quinoa and Lentil "Meat": Use this "meat" in a taco, burrito, lettuce wrap, for a veggie burger or straight out of a bowl.
Nut Pate: Looking for a healthy appetizer? You can make this easy raw nut pate recipe in minutes. This delicious nut, tomato and onion pate is a healthy vegan appetizer or snack you'll feel good about serving your family.
Nut-Crusted Chicken: This easy baked nut-crusted chicken breast recipe is simple to make and has an impressive crunch factor. Try different nut combinations instead of almonds and pecans like walnuts, macadamia nuts and cashews, or use just one nut. It's your call.
8. Oatmeal
Apple Cinnamon Baked Oatmeal: Dessert for breakfast? Yes, please!
Banana Oatmeal With Honey, Pecans & Brown Sugar: This oatmeal recipe featuring bananas, honey and cinnamon will make you rethink your oatmeal. It's delicious and healthy!
Chocolate Oatmeal: Chocolate oatmeal? Yum! Whether you consider it breakfast or dessert, you can sweeten up your day with this easy, delicious chocolate oatmeal recipe. It has a whole banana in it, so yes, it's actually good for you!
Banana Oatmeal Muffins: This yummy banana and oatmeal muffin is great for breakfast or a quick snack.
Peanut Butter Oatmeal Squares: Full of healthy ingredients (and no refined sugar!), this easy peanut butter banana oatmeal squares recipe could be eaten for breakfast or as a snack or energy bite. No matter when you eat them, this healthy recipe is quick and easy to make.
2-Ingredient Oatmeal Banana Cookies: Who says you can't have cookies for breakfast? This easy banana oatmeal cookie recipe has just two ingredients – and they're both healthy.
Apple Pie Overnight Oats: This delicious apple pie oatmeal makes waking up a whole lot easier.
9. Sweet Potatoes
Spicy Roasted Sweet Potatoes With Guac and Garbanzo Beans: Soft sweet potato, creamy guacamole and crunchy garbanzo beans unite to make a delicious and healthy snack or appetizer.
Sweet Potato and Kale Sauté: With cumin and chili powder, this sweet potato recipe lets you know it's at the table.
Sweet Potato Goulash: What is goulash? "Besides being quite simple to prepare and an interesting name, goulash is a traditional warm stew-like meal consisting of beef and vegetables, then seasoned with paprika.
Cinnamon-Spiked Sweet Potato Wedges: Sweet potatoes are loaded with beta-carotene, a flavonoid compound with powerful antioxidant properties. Try these easy sweet potato wedges.
Sweet Potato Curry: Got 20 minutes? This sweet potato curry recipe will be your new go-to recipe on Meatless Monday – or any day.
10. Yogurt
Labneh Yogurt Cheese: Labneh is a soft, creamy cheese made from yogurt that's been strained. Spread this easy labneh recipe on crackers, naan or pita bread or dip pita chips or fresh vegetables in it. It could also be used as a sandwich spread or on a pizza.
Indian Cucumber Raita: Raita is an Indian condiment made with yogurt and vegetables.
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