10+ ED Recipes for Delicious and Nutritious Eating

Eating can be challenging for many people, especially those dealing with eating disorders. Finding the right recipes that are both nourishing and easy to prepare is essential in helping to create a positive relationship with food. This article will explore various ED recipes that focus on simplicity and nutritional value, making meals more accessible and enjoyable for you.

You may feel overwhelmed by the choices out there, but knowing that there are recipes tailored to your needs can make a difference. By discovering dishes that align with your preferences and dietary requirements, you can support your journey toward recovery in a comforting way.

1) Healthy Cabbage Soup Microwave Style

Making healthy cabbage soup in the microwave is quick and simple. You can enjoy a warm bowl without much fuss. This recipe focuses on fresh ingredients that pack a nutritious punch.

You will need chopped cabbage, onions, and your favorite seasonings. The microwave allows the flavors to blend beautifully while keeping the cooking time short.

Just add all your ingredients to a microwave-safe bowl, and cover it. Microwave on high for about 10-12 minutes. Stir halfway through to ensure even cooking.

Feel free to add other veggies or seasoning to suit your taste!

Ingredients

• 4 cups green cabbage, chopped or shredded
• 2 onions, chopped
• 3 tablespoons unsalted butter or margarine
• 2 cups vegetable broth or water
• Salt and pepper to taste

Cooking Instructions

1. In a microwave-safe bowl, combine chopped cabbage and onions.
2. Add butter and vegetable broth.
3. Cover the bowl with a microwave-safe lid.
4. Cook on high for 10-12 minutes.
5. Stir halfway through and season with salt and pepper.

2) Oil-Free Roasted Vegetables

Roasting vegetables without oil is easy and delicious. You can use a variety of vegetables to create a colorful dish. Common choices are broccoli, bell peppers, and carrots.

To help season the veggies, consider using cornstarch. This ingredient helps bind spices, giving your dish more flavor. You can also add herbs and other seasonings to suit your taste.

Preheat your oven to 425°F (220°C). Cut your vegetables into even pieces for even cooking. Line a baking sheet with parchment paper to prevent sticking.

Ingredients

• 1 lb (450 g) of your favorite vegetables (like broccoli, carrots, or bell peppers)
• 1 tablespoon cornstarch
• Seasonings of your choice (salt, pepper, garlic powder, etc.)

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Cut vegetables into even pieces.
3. Toss vegetables with cornstarch and seasonings.
4. Spread vegetables on a lined baking sheet.
5. Roast for 20-25 minutes until tender and slightly crispy.

3) Seasonal Vegetable Stir-Fry

A seasonal vegetable stir-fry is a vibrant way to enjoy fresh produce. Using vegetables that are in season boosts flavor and nutrition.

You can choose ingredients like bell peppers, broccoli, and snap peas in the spring. In summer, add zucchini, corn, and eggplant. Fall brings pumpkins, squash, and hearty greens.

This dish is quick to make and allows for lots of creativity. You can toss your veggies in a simple sauce made from soy sauce and sesame oil for extra taste.

Ingredients

• 1 cup bell peppers (sliced)
• 1 cup broccoli florets
• 1 cup snap peas
• 1 cup zucchini (sliced)
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• Salt and pepper to taste

Cooking Instructions

1. Heat sesame oil in a pan over medium heat (350°F/180°C).
2. Add bell peppers and stir-fry for 2 minutes.
3. Add broccoli and snap peas, cooking for another 2 minutes.
4. Add zucchini and stir in soy sauce.
5. Cook for an additional 2-3 minutes until veggies are tender.
6. Season with salt and pepper before serving.

4) Ginseng Tea with Honey

Ginseng tea with honey is a soothing drink that can provide natural benefits. It combines the earthy taste of ginseng with the sweetness of honey. This tea is easy to make and perfect for any time.

To prepare, start by boiling water. You can use fresh ginseng root for the best flavor. For every cup, bring about 1 cup (240 ml) of water to a boil at 212°F (100°C).

Add ginseng and let it simmer for about 10 minutes. Once ready, strain the tea into your favorite cup. Sweeten it with a spoonful of honey to taste.

Ingredients

• 1 cup (240 ml) water
• 1 teaspoon ginseng root
• Honey (to taste)

Cooking Instructions

1. Boil 1 cup of water (212°F/100°C).
2. Add ginseng root to the boiling water.
3. Simmer for 10 minutes.
4. Strain the tea into a cup.
5. Stir in honey and enjoy!

5) Catuaba Tea Blend

Catuaba tea is made from the bark of the Catuaba tree and is known for its potential benefits in boosting energy and enhancing libido. This herbal tea can be a delightful addition to your routine.

To prepare your Catuaba tea blend, start with dried Catuaba bark. You can find this at health stores or online.

Add 1-2 teaspoons of the bark to a cup of hot water. Steep for about 5-10 minutes at 190°F to 200°F (88°C to 93°C). Sweeten with honey if desired.

Ingredients

• 1-2 teaspoons of Catuaba bark
• 1 cup of hot water
• Honey (optional)

Cooking Instructions

1. Boil water to 190°F to 200°F (88°C to 93°C).
2. Add Catuaba bark to the hot water.
3. Steep for 5-10 minutes.
4. Strain and enjoy. Add honey if you like.

6) Peruvian Maca Watermelon Juice

This refreshing juice combines the benefits of watermelon and Peruvian maca. Watermelon is hydrating and tasty, while maca is known for its potential to boost energy and support sexual health.

To make this juice, you’ll need some fresh watermelon and maca powder. The sweetness of watermelon works nicely with the earthy flavor of maca.

Ingredients

• 2 cups of watermelon, chopped
• 1 tablespoon of Peruvian maca powder
• Ice cubes (optional)

Cooking Instructions

1. Peel and chop the watermelon into small pieces.
2. Place the watermelon in a blender.
3. Add the maca powder.
4. Blend until smooth.
5. Strain the juice if you prefer a smoother texture.
6. Pour into a glass and add ice cubes if desired. Enjoy!

7) Marapuama Herbal Tea

Marapuama herbal tea is known for its potential benefits. Many people enjoy it for its pleasant flavor and calming effects. It is made from the bark of the marapuama tree, which is often used in traditional medicine.

To prepare this tea, you will need the dried bark. This simple recipe allows you to brew a warm and soothing drink that may enhance your well-being.

Ingredients

• 1 tablespoon marapuama bark
• 2 cups water

Cooking Instructions

1. Boil 2 cups (about 475 mL) of water in a pot.
2. Add 1 tablespoon of marapuama bark to the boiling water.
3. Let it simmer for about 15 minutes.
4. Remove from heat and allow to cool for a few minutes.
5. Strain the tea into a cup and enjoy!

8) High-Protein Veggie Bowl

A high-protein veggie bowl is a satisfying meal that’s packed with nutrients. You can mix different grains, vegetables, and protein sources to create a colorful and tasty dish.

Try using quinoa or farro as your base. Both grains are nutritious and provide a nice texture. Then, add beans or chickpeas for extra protein and fiber.

Don’t forget to throw in your favorite veggies, like roasted sweet potatoes or fresh spinach. A drizzle of tahini dressing adds creaminess and flavor.

Ingredients

• 1 cup cooked quinoa or farro
• 1/2 cup cooked chickpeas or black beans
• 1 cup mixed vegetables (like bell peppers, spinach, or sweet potatoes)
• 3 tablespoons tahini
• Salt and pepper to taste

Cooking Instructions

1. Cook quinoa or farro according to package instructions.
2. In a bowl, combine the cooked grain with chickpeas or beans.
3. Add the mixed vegetables.
4. Drizzle with tahini and season with salt and pepper.
5. Toss everything together and enjoy!

9) SNAP-Ed Inspired Low-Calorie Meals

Looking for tasty low-calorie meals? SNAP-Ed provides many healthy and affordable options for cooking. These meals are easy to make and help you eat well without spending a lot.

One simple dish is vegetable stir-fry. Use fresh vegetables like bell peppers and broccoli. Stir-fry them in a little olive oil for a quick, colorful meal that is rich in vitamins.

Another tasty option is a quinoa salad. Combine cooked quinoa with diced cucumbers, tomatoes, and a splash of lemon juice. This salad is full of protein and fiber, making it filling and nutritious.

Ingredients

• Fresh vegetables (bell peppers, broccoli)
• Olive oil
• Quinoa
• Cucumbers
• Tomatoes
• Lemon juice

Cooking Instructions

1. Chop the vegetables.
2. Heat olive oil in a pan over medium heat (350°F / 175°C).
3. Add vegetables and stir-fry for 5-7 minutes.
4. Cook quinoa as per package instructions.
5. Mix cooked quinoa with chopped veggies and lemon juice. Enjoy!

10) Ginkgo Biloba Infusion

Ginkgo biloba infusion is a simple and soothing drink. This herbal tea can help you enjoy the benefits of ginkgo leaves. It’s often used for its potential health advantages.

To make this infusion, start by rinsing 4-5 ginkgo leaves. Place them in a cup and fill it with freshly boiled water (212°F or 100°C). Let it steep for about 4-5 minutes.

Once steeped, strain the leaves and enjoy your tea. You can drink it as is, or add honey for sweetness. This infusion can be a refreshing addition to your daily routine.

Ingredients

• 4-5 ginkgo biloba leaves
• 1 cup boiled water (212°F or 100°C)

Cooking Instructions

1. Rinse the ginkgo leaves.
2. Place the leaves in a cup.
3. Pour freshly boiled water over the leaves.
4. Let steep for 4-5 minutes.
5. Strain the leaves and enjoy.