Healthy recipes of chicken noodles with porcini mushrooms and Norwegian salmon with red lentil cutlets
Healthy recipes are essential for long-term health and
wellness since they promote a balanced diet and reduce the risk of chronic
diseases.
Cooking at home using healthy recipes gives users control
over their ingredients, which reduces the intake of unhealthy fats, added sugars, and excess sodium compared to eating at a restaurant or consuming processed
foods.
Research shows that people who cook frequently at home
consume fewer calories, less sugar, and fewer carbohydrates, even if they are
not actively trying to lose weight. A lower risk of high blood pressure, heart
disease, obesity, and type 2 diabetes is linked to this practice.
Furthermore, cooking at home promotes the consumption of more fruits, vegetables, whole grains, and other nutrient-dense foods, all of which are essential for sustaining energy levels, bolstering the immune system, and promoting gut health.
Making meals at home also aids in recalibrating taste
preferences, gradually increasing the satisfaction of naturally flavorful, less
salty, or sugary foods. Additionally, learning to cook at a young age might
result in improved nutritional results as an adult, such as lower intake of
fast food and healthier eating habits.
A meal's nutritional worth can be greatly increased without
compromising flavor by making even small recipe changes, including utilizing
whole grains and low-fat dairy or swapping products to minimize fat and sugar.
All things considered, nutritious recipes enable people to
adopt long-lasting, beneficial dietary adjustments that improve their physical
and mental health. Below are two different health food recipes for physical and
mental well-being.
Chicken noodles with porcini mushrooms
Chicken Noodles with porcini mushrooms is a hearty, savory dish that combines tender chicken, rich porcini mushrooms, and noodles in a deeply flavorful sauce. Porcini mushrooms, known for their earthy, umami-rich flavor, elevate the dish with a gourmet touch, often enhanced by garlic, herbs, and a creamy or soy-based sauce.
It's a wholesome meal that combines protein from the chicken
and nutrition from the mushrooms, making it both delicious and satisfying. While
this soup may not be the quickest to prepare, the results are well worth the
effort. The key to this dish lies in the homemade noodles.
Ingredients
Boneless chicken (breast or thigh), sliced thin
Dried or fresh porcini mushrooms
Egg noodles or wheat noodles
Garlic, ginger, green onions
Soy sauce, oyster sauce, or hoisin sauce
Sesame oil, vegetable oil
Optional: miso paste, chili oil, or cream for depth
Step-by-step instructions
Soak dried porcini mushrooms in warm water for 15–20
minutes; drain and slice (reserve soaking liquid for sauce).
Cook noodles according to package instructions; drain, rinse
with cold water, toss with a little oil, and set aside.
Sauté minced garlic and ginger in oil until fragrant, then
add chicken and cook until browned; remove and set aside.
In the same pan, sauté mushrooms (including rehydrated
porcini) until tender and golden.
Return chicken to the pan, add reserved mushroom soaking
liquid (strained), and stir in soy sauce, oyster sauce, and a touch of sesame
oil.
Add cooked noodles and toss everything together over medium
heat until well coated and heated through.
Finish with chopped green onions, a drizzle of sesame oil,
and optional chili crisp for heat.
Norwegian salmon with red lentil cutlets
Norwegian salmon with red lentil cutlets is a modern,
nutritious dish that combines the rich, firm texture of Norwegian salmon with
the earthy, protein-packed qualities of red lentil cutlets, creating a balanced
meal that highlights both ingredients. This dish reflects Norway’s culinary
tradition of emphasizing high-quality, sustainably sourced seafood paired with
wholesome plant-based components.
Prep Time: 20 minutes
Cook Time: 35 minutes
Servings: 4
Temperature: 375°F (190°C) for baking lentil cutlets;
medium-high heat for pan-searing salmon
Ingredients:
Norwegian salmon fillets (skin-on): 4 (6 oz each) ([170 g
each])
Red lentils: 1 cup ([240 mL])
Onion, finely chopped: 1 medium (150 g)
Garlic, minced: 3 cloves ([15 g])
Fresh parsley, chopped: 1/4 cup ([15 g])
Cumin, ground: 1 tsp ([5 g])
Coriander, ground: 1 tsp ([5 g])
Chili powder: 1/2 tsp (2.5 g)
Lemon juice: 2 tbsp ([30 mL])
Olive oil: 3 tbsp ([45 mL])
Salt: 1 tsp ([5 g]), plus more to taste
Black pepper: 1/2 tsp (2.5 g)
Flour (for binding): 2 tbsp ([25 g])
Butter (for pan-searing): 2 tbsp ([30 g])
Lemon zest (optional): 1 tsp ([5 g])
Equipment needed:
Large saucepan (for lentils)
Baking sheet
Mixing bowls
Skillet (non-stick or cast iron)
Spatula
Measuring cups and spoons
Paper towels
How to prepare it
Preheat the oven to 190°C, or 375°F. Add two cups (480 mL)
of water, a teaspoon of salt, and red lentils to a pot. After bringing to a
boil, lower the heat and simmer until the lentils are soft and the majority of
the water has been absorbed, 15 to 20 minutes. After draining any extra liquid,
allow it to cool a little.
In a large bowl, mash the cooked lentils with a fork or
potato masher until mostly smooth but still slightly textured. Stir in chopped
onion, garlic, parsley, cumin, coriander, chili powder, lemon juice, salt,
pepper, and flour. Mix until a cohesive dough forms.
Shape the mixture into 4 cutlets, about 3/4 inch (2 cm)
thick. Place on a parchment-lined baking sheet and bake for 20–25 minutes,
flipping halfway, until golden and firm to the touch.
While lentil cutlets bake, pat salmon fillets dry with paper
towels. Season both sides with salt and pepper. Heat butter in a skillet over
medium-high heat until shimmering. Add salmon skin-side down and press gently
with a spatula for 15 seconds to prevent curling. Cook for 5 minutes, then flip
and cook for 1–2 minutes more, or until the internal temperature reaches 120°F
(49°C) for medium-rare.
Remove lentil cutlets from oven and let rest for 2 minutes.
Serve salmon on top of or alongside the warm cutlets. Drizzle with additional
olive oil or lemon zest if desired. Ensure salmon reaches an internal
temperature of at least 120°F (49°C) for safe consumption. Use separate cutting
boards for raw fish and vegetables to prevent cross-contamination.
Use green or brown lentils instead of red if preferred,
though red cook faster and break down more. Substitute chickpea flour for
regular flour for a gluten-free option. Replace butter with olive oil for a
vegan version.
Store leftover cooked lentil cutlets and salmon separately
in airtight containers in the refrigerator for up to 3 days. Reheat in a
skillet or oven to maintain texture. Patting the salmon dry before cooking
ensures a crisp skin. Letting the lentil mixture rest for 10 minutes after
mixing helps it bind better.
For extra flavor, add a pinch of smoked paprika to the
lentil mixture or a splash of white wine to the salmon pan after flipping.