Welcome to the Next Gen Natural column, where we present a Gen Z take on natural health and wellness. I’m Michelle—alive’s Editorial Intern and the mind behind the Healthy Num Num food blog. My passion for healthy living drives me to encourage you to incorporate wellness into every aspect of your life, no matter your age.
The food choices you make significantly affect your physical and mental well-being, influencing everything from skin condition to mood and energy levels. If you’re just stepping into the world of healthy eating, it can feel daunting. Start with small steps, like reading food labels to become more conscious of what you’re consuming. Here are some simple, nutritious, and tasty recipes to kickstart your journey!
Breakfast
These quick and easy recipes are ideal for meal prepping and perfect for those hectic mornings.
1. Matcha Coconut Ginger Smoothie
This smoothie can be prepped a couple of days ahead and stored in the fridge. The spinach blends right in, adding a boost of the antioxidant lutein, which supports eye health.
For an extra protein kick that keeps you feeling full longer, consider adding protein powder (plant-based or whey), Greek yogurt, pumpkin seeds, or nut butters.
2. PB&J Overnight Oatmeal
This recipe is loaded with fiber-rich whole grain oats and antioxidants that may help combat inflammation and lower the risk of chronic issues like type 2 diabetes.
If you prefer a quicker option, consider using rolled oats instead of steel-cut oats, as they can be soaked in milk overnight without cooking.
Lunch and Dinner
According to Canada’s Food Guide, try to fill half of your plate with fruits and vegetables. A tip: choose seasonal produce for fresher, more nutritious, and varied meals.
3. Chickpea-Spinach Pasta with Creamy Avocado Sauce
This meal is perfect for outdoor dining—delicious even at room temperature as a pasta salad. With chickpeas and vegetables, it’s rich in fiber and protein. Plus, avocado contributes healthy monounsaturated fats that may lower the risk of heart disease.
4. Broccolo ’Bou Stir-Fry
Stir-fries offer great flexibility, allowing you to use any veggies you have on hand, all brought together by a flavorful sauce. Feel free to swap out steak for chicken or shrimp, or stick with chickpeas or tempeh if you’re plant-based. This comforting dish pairs well with brown rice, cauliflower rice, or quinoa.
Dessert
As a dessert lover, I cherish ending my day with something sweet. Look for desserts that utilize natural sweeteners like honey, dates, maple syrup, or even sugar-free options like monk fruit. These alternatives are healthier than refined sugar, which is linked to an increased risk of type 2 diabetes and high blood pressure.
5. Sprouted Oat and Flax Coconut Cranberry Bites
These energy bites are a quick and satisfying dessert you can easily take on the go. They’re low in sugar and packed with fiber and healthy fats. You can store them in the freezer for a quick sweet snack at any time.
6. Fluffy, Kid-Friendly Banana Bread
This was the first recipe I ever created for alive, and it holds a special place in my heart. It’s not only fluffy and delicious but also wonderfully satisfying.
