Healthy Food

Top 15 Light Food Recipes That Are Easy To Digest

by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

According to the World Health Organization, eating nutritious food can ward off many health issues, such as heart problems, digestive problems, obesity, etc. (1).The best way to improve your health is to eat wholesome and light meals that are easy and quick to prepare. In this article, we have listed 15 light food recipes you can try out. Take a peek.

What Is Light Food?

Light foods are a combination of nutritious ingredients that are easy to digest and absorb by the body.

What Light Foods To Eat To Stay Healthy

You can include the following foods in your shopping list to make yummy yet healthy dishes:

  • Seasonal fruits and vegetables
  • Lean cuts of meat and fish
  • Eggs
  • Semi-polished grains
  • Sweet potato or potato mash
  • Cottage cheese

15 Light Foods Recipes 

1. Low-Fat Tarragon Chicken Salad

Pinit

Image: Shutterstock

Prep Time: 7 minutes; Cooking Time: 20 minutes; Serves: 1

Ingredients
  • 1 cup chicken breast cubes
  • ⅙ cup dried cranberries
  • ¼ cup low-fat yogurt
  • 1 tablespoon lime juice
  • ¼ cup thinly sliced red onions
  • ½ cup chopped celery
  • 1 teaspoon dried tarragon
  • Salt to taste
  • ½ teaspoon freshly ground black pepper
How To Prepare
  1. Add the chicken breast cubes, salt, and black pepper to a pot of boiling water.
  2. Cook it for 15-20 minutes.
  3. In the meantime, slice the dried cranberries and toss them into a bowl.
  4. Add yogurt, lime juice, sliced red onions, chopped celery, salt, tarragon, and freshly ground black pepper to the bowl and mix well.
  5. Take the cooked chicken breast cubes out and toss them in the bowl. Your low-fat chicken tarragon salad is ready to eat!

2. Proteinaceous Tuna And Veggie Omelet

Pinit

Image: Shutterstock

Prep Time: 7-8 minutes; Cooking Time: 15 minutes; Serves: 2

Ingredients
  • 3 eggs
  • 4 oz tuna fillet
  • ¼ cup low-fat milk
  • ⅙ cup chopped zucchini
  • ⅙ cup chopped red bell peppers
  • A handful of cilantro
  • Cooking spray
  • Salt to taste
  • ½ teaspoon black pepper
How To Prepare
  1. Poach the tuna fillet and thinly slice it.
  2. Chop the cilantro.
  3. Crack the three eggs into a bowl.
  4. Add the chopped veggies, cilantro, salt, and pepper to the bowl and whisk.
  5. Heat a nonstick skillet and use cooking spray.
  6. Pour the whisked egg and fry each side for one minute.
  7. Lift the omelet and place it on a plate.
  8. Add the tuna slices and fold the omelet. Enjoy!

3. Healthy Heart Fish Taco

Pinit

Image: Shutterstock

Prep Time: 20 minutes; Cooking Time: 10 minutes; Serves: 2

Ingredients
  • 2 medium-sized mackerels
  • 2 taco shells
  • ½ cup chopped tomatoes
  • ¼ cup chopped onions
  • ¼ cup avocado
  • 2 tablespoons low-fat yogurt
  • ¼ cup chopped iceberg lettuce
  • 5 tablespoons lime juice
  • 4 tablespoons extra virgin olive oil
  • 1 teaspoon garlic paste
  • ½ teaspoon ginger paste
  • 1 tablespoon dried rosemary
  • ½ teaspoon cayenne pepper
  • A handful of cilantro
  • Salt to taste
  • ¼ teaspoon black pepper
How To Prepare
  1. Mix a tablespoon of olive oil, garlic paste, ginger paste, salt, cayenne pepper, two tablespoons of lime juice, and dried rosemary in a bowl.
  2. Brush this mix on the mackerels and keep it aside for 10 minutes.
  3. Grill the mackerels in a preheated oven for about 7-10 minutes.
  4. Meanwhile, mix the tomatoes, lettuce, onion, avocado, yogurt, lime juice, olive oil, salt, and pepper in a bowl.
  5. Take the grilled mackerels out and separate the bones from the flesh.
  6. Add the avocado salad in the taco shells.
  7. Top it with grilled mackerel flesh, lime juice, and cilantro.

4. Cholesterol-Lowering Broccoli Casserole

Pinit

Image: Shutterstock

Prep Time: 10 minutes; Cooking Time: 15 minutes; Serves: 2

  • 1 ½ cups broccoli florets
  • ½ cup chopped carrots
  • ¼ cup diced zucchini
  • ¼ cup green peas
  • 6 slices of eggplant
  • ½ cup crumbled tofu
  • 3 tablespoons olive oil
  • ½ tablespoon dried herbs
  • 2 tablespoons lime juice
  • Salt
  • ½ teaspoon black pepper
How To Prepare
  1. Mix the veggies with olive oil, dried herbs, lime juice, salt, and black pepper.
  2. Transfer the veggies to a casserole pot.
  3. Top it with crumbled tofu.
  4. Bake it for 15 minutes in a preheated oven.
  5. Your broccoli casserole is ready to eat!

5. Quinoa Salad To Burn Fat

Pinit

Image: Shutterstock

Prep Time: 15 mins; Cooking Time: 15 mins; Serves: 2

Ingredients
  • ½ cup quinoa
  • ½ cup chopped carrots
  • ¼ cup chopped onions
  • ¼ cup chopped yellow bell pepper
  • ¼ cup chopped tomato
  • ¼ cup chopped cucumber
  • ¼ cup sweet corn kernels
  • 3 tablespoons olive oil
  • 2 teaspoons minced garlic
  • 1 cup water
  • A handful of cilantro
  • 2 tablespoons lime juice
  • Salt to taste
  • ½ teaspoon freshly ground black pepper
How To Prepare
  1. Heat the olive oil in a saucepan.
  2. Add the minced garlic and cook for a minute.
  3. Add the chopped onion and cook until they become translucent.
  4. Pour water in the saucepan and add salt and pepper.
  5. Toss in the quinoa and cook for 15 minutes over low to medium flame.
  6. After it is cooked, strain the water and let it cool to room temperature.
  7. Chop the cilantro.
  8. Add the chopped carrots, bell pepper, cucumber, tomato, sweet corn, and cilantro. Mix well.
  9. Top it with a pinch of salt, pepper, and lime juice.

6. Skin-Rejuvenating Breakfast Smoothie

Pinit

Image: Shutterstock

Prep Time: 5 minutes; Cooking Time: 2 minutes; Serves: 1

Ingredients
  • ½ cup peach
  • ½ cup chopped celery
  • ½ cup baby spinach
  • 1 teaspoon honey
  • A pinch of pink Himalayan salt
How To Prepare
  1. Toss the peach, celery, and spinach into a blender and give it a spin.
  2. Pour the smoothie into a glass.
  3. Add honey and a pinch of pink Himalayan salt.
  4. Stir well, and it’s ready!

7. Digestion-Improving Fruit Salad

Pinit

Image: Shutterstock

Prep Time: 10 minutes; Cooking Time: 3 minutes; Serves: 1

Ingredients
  • ¼ cup apple
  • ½ cup papaya
  • 2 diced dried prunes
  • ½ cup pineapple
  • 1 teaspoon cumin seed powder
  • 1 teaspoon fennel seed powder
  • 2 tablespoons lime juice
  • A pinch of pink Himalayan salt
How To Prepare
  1. Toss the fruits into a bowl.
  2. Add the cumin seed and fennel seed powders, lime juice, and a pinch of pink Himalayan salt to the bowl.
  3. Mix well before eating.

8. Easy Whole Wheat Pasta

Pinit

Image: Shutterstock

Prep Time: 10 minutes; Cooking Time: 30 minutes; Serves: 2

Ingredients
  • 1 cup whole wheat bow tie pasta
  • ½ cup chopped zucchini
  • ¼ cup broccoli florets
  • ½ cup chicken breast cubes
  • 7 cups water
  • 2 teaspoons oregano
  • 6 tablespoons oil
  • 1 tablespoon minced garlic
  • 4 tablespoons grated cheddar cheese
  • Salt to taste
  • 1 teaspoon black pepper
How To Prepare
  1. Add 7 cups of water to a soup pot and let it come to a boil.
  2. Add the bow tie pasta, salt, and a little olive oil and cook for about 15-20 minutes.
  3. Meanwhile, heat 2 tablespoons of olive oil in a pan.
  4. Add garlic and fry until it is brown.
  5. Add the chicken breast and cook for 5 minutes.
  6. Add the veggies and fry for 3-4 minutes.
  7. Strain the pasta and add the sautéed veggies and chicken.
  8. Stir in the oregano, olive oil, salt, and pepper and mix well.
  9. Top it with grated cheddar cheese.

9. Nourishing Veggie Noodles

Pinit

Image: Shutterstock

Prep Time: 20 minutes; Cooking Time: 15 minutes; Serves: 2

Ingredients
  • ½ zucchini
  • 1 carrot
  • 1 medium beetroot
  • 1 teaspoon garlic paste
  • 2 tablespoons freshly grated coconut
  • 1 teaspoon chopped red chili
  • 1 teaspoon mustard seeds
  • 2 tablespoons lime juice
  • Salt to taste
  • 3 tablespoons olive oil
  • Coriander leaves to garnish
How To Prepare
  1. Use a vegetable cutter to cut the zucchini, carrot, and beetroot in the shape of noodles. If you do not have a vegetable cutter, you can use a peeler to make vegetable ribbons.
  2. Heat a pan and add olive oil.
  3. When the olive oil is hot enough (not smoking), add mustard seeds and wait for 10 seconds.
  4. Add the garlic paste and chili and fry for 30-40 seconds.
  5. Add the vegetable noodles (or ribbons) and salt and fry for about 2 minutes.
  6. The zucchini will leave out water. Dry it by keeping the vegetable noodles on high flame for about a minute.
  7. Add the grated coconut and lime juice and stir and fry for 30 seconds.
  8. Garnish with coriander leaves.

10. Satiating Thai Prawn Curry

Pinit

Image: Shutterstock

Prep Time: 20 minutes; Cooking Time: 20 minutes; Serves: 2

Ingredients
  • 200 g medium-sized prawns
  • 50 g French beans
  • 1 chopped red pepper
  • 1 tablespoon Thai fish sauce
  • 1 tablespoon Thai red curry paste
  • 200 ml chicken stock
  • 150 ml coconut milk
  • 3 tablespoons lime juice
  • 4 tablespoons olive oil
  • 5-6 basil leaves
  • Coriander leaves
How To Prepare
  1. Heat olive oil in a frying pan and fry the French beans for about 2 minutes.
  2. Add the red pepper and fry for 30 seconds.
  3. Add the chicken stock, fish sauce, Thai red curry paste, prawns, and herbs. Cook until the French beans are soft.
  4. Add the coconut milk and lime juice. Cook for 2 more minutes over medium heat.
  5. Your delicious Thai prawn curry is ready!

11. Low Sugar Semolina Dessert

Pinit

Image: Shutterstock

Prep Time: 2 minutes; Cooking Time: 7 minutes; Serves: 2

Ingredients
  • 2 tablespoons ghee or clarified butter
  • 6 tablespoons semolina
  • ⅔ cup milk
  • 4 tablespoons brown sugar
  • ½ teaspoon cardamom powder
  • 6 crushed almonds
How To Prepare
  1. Add ghee to a heated saucepan.
  2. When the ghee is hot, add the semolina. Stir and fry the semolina until it is brown.
  3. Add the milk and cook until the semolina is transparent and cooked.
  4. Add the sugar and cardamom powder and stir well.
  5. Remove from heat and transfer the cooked semolina to a serving bowl.
  6. Top it with crushed almonds.

12. Homemade Sweet Potato Crisps

Pinit

Image: Shutterstock

Prep Time: 20 minutes; Cooking Time: 20 minutes; Serves: 4

Ingredients
  • 2 sweet potatoes
  • 4 tablespoons olive oil
  • Salt to taste
  • 1 ½ smoked paprika
  • ½ cup yogurt
  • ¼ cup grated cucumber
  • 1 tablespoon grated cheddar cheese
How To Prepare
  1. Thinly slice the sweet potato and toss it into a bowl.
  2. Add olive oil, salt, and smoked paprika and mix well.
  3. Heat the oven to 375 degrees Fahrenheit and arrange the rack in the middle.
  4. Arrange the sweet potato slices on a baking tray layered with a baking sheet.
  5. Bake for about 12 minutes until the sweet potato slices become brown and curl up.
  6. In the meantime, add yogurt, grated cucumber, cheddar cheese, and salt in a bowl and mix well.
  7. Take the tray out and let the crisps cool down.
  8. Dip a crisp into the yogurt dip and eat it.

13. High-Fiber Tofu Rice

Pinit

Image: Shutterstock

Prep Time: 30 minutes; Cooking Time: 20 minutes; Serves: 2

Ingredients
  • 1 cup brown rice
  • 1 ½ cups water
  • ¼ cup sweet corn kernels
  • 100 g tofu
  • ½ cup chopped onion
  • ¼ cup green peas
  • 10 button mushrooms
  • 1 teaspoon minced garlic
  • ½ teaspoon ginger paste
  • 4 tablespoons olive oil
  • 1 teaspoon coriander powder
  • ½ teaspoon cumin powder
  • Salt to taste
  • ½ teaspoon pepper
How To Prepare
  1. Soak the brown rice for 30 minutes before cooking.
  2. Slice the mushrooms and cut the tofu into cubes.
  3. Heat olive oil in a pan.
  4. Add garlic and fry it until it is brown.
  5. Add the chopped onion and fry until the pieces turn translucent.
  6. Add the ginger paste and fry for 10 seconds.
  7. Add peas, sweet corn, mushroom, salt, and pepper. Stir-fry for about 20 seconds.
  8. Add the soaked brown rice.
  9. Add water and cook with the lid on over medium flame until the rice is cooked.
  10. Remove from flame and serve hot.

14. Blood-Purifying Vegan Beetroot Soup

Pinit

Image: Shutterstock

Prep Time: 15 minutes; Cooking Time: 25 minutes; Serves: 2

Ingredients
  • 1 large chopped beetroot
  • ½ cup chopped carrot
  • ½ cup broccoli florets
  • 1 cup vegetable stock
  • ½ cup chopped onion
  • 2 teaspoon garlic paste
  • 1 teaspoon ginger paste
  • 1 dollop vegan butter
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • 2 cups water
  • Salt to taste
  • ¼ teaspoon pepper
  • Coriander leaves for garnish
How To Prepare
  1. Heat a soup pot and add olive oil.
  2. Add garlic and fry until brown.
  3. Add chopped onion and fry for about a minute.
  4. Add the ginger paste and fry for 30 seconds.
  5. Toss in the chopped beetroot, carrot, and broccoli florets and stir and fry for about a minute.
  6. Add water, salt, and pepper. Cook for 20 minutes with the lid on over medium flame.
  7. Remove from the flame and add the lime juice and a dollop of vegan butter.
  8. Garnish with coriander leaves.

15. Bone-Strengthening Kale Wrap

Pinit

Image: Shutterstock

Prep Time: 10 minutes; Cooking Time: 10 minutes; Serves: 2

Ingredients
  • 2 tender kale leaves
  • ½ cup chopped tomatoes
  • ¼ cup chopped red onions
  • ¼ cup finely chopped apple
  • ½ cup shredded poached chicken breast
  • ¼ cup chopped cucumber
  • 6 pickled jalapenos
  • A handful of cilantro
  • 2 tablespoons olive oil
  • Salt to taste
  • ½ teaspoon black pepper
How To Prepare
  1. Toss the tomatoes, red onions, apple, chicken breast, cucumber, jalapenos, olive oil, salt, and pepper in a bowl.
  2. Take two generous spoons of this mix and spread it on the kale leaves.
  3. Top it with few cilantro leaves.
  4. Wrap it and take a bite.

Conclusion

These 15 healthy and nutritious recipes are not only quick and simple but can also help your cells function normally by providing all the essential nutrients. No more eating mindlessly! Take your health seriously and eat foods that will heal your body and mind. Buy your groceries and start cooking!

1 sources

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.