Healthy Dinner Recipes

Fasting and feasting — it’s part of our physiology.

When you sit down to your feast, it’s important to nourish your body with whole, real foods rich in phytonutrients and fiber. These support not only your health, but also the health of your microbiome, helping you optimize your physiology during the eating window.

At the end of a long day, it can be tempting to grab something quick on the way home — but taking a little extra time to cook and enjoy a meal with family or friends supports both digestion and mental well-being.

Feasting is more than just what you eat — it’s also how you eat and who you share it with.

Check out these simple, delicious recipes you can whip up, sit down with, and truly enjoy your feast!

These recipes were created by pediatrician Dr. Maneesha Tailor.

• 2 medium carrots, peeled and cut into 1-inch chunks
• 1 medium sweet potato or butternut squash, peeled and cut into 1-inch cubes
• 1 cup green beans, trimmed
• 1 medium zucchini, sliced into ½-inch half-moons
• 1 bell pepper (any color), seeded and cut into 1-inch pieces
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1 teaspoon ground cumin
• 1 teaspoon ground cinnamon
• 1 teaspoon paprika
• ½ teaspoon freshly ground black pepper
• Optional: Additional vegetables like broccoli or cauliflower

Salmon

• 1 pound wild-caught salmon fillet, skin-on or skinless
• 2 tablespoons garlic pepper seasoning
• 1 teaspoon paprika
• 1 teaspoon kosher salt
• Optional: 1 tablespoon unsalted butter, cut into small cubes
• Optional: 3 thin lemon slices
• Optional : Fresh parsley or basil, chopped, for garnish

Dijon Tahini Dressing

• ¼ cup runny tahini
• 2 teaspoons Dijon mustard
• 2 teaspoons honey
• 1 large garlic clove, grated or minced
• 1 teaspoon kosher salt
• 1 tablespoon freshly squeezed lemon juice
• 5–6 tablespoons water, adjusted for desired consistency

Instructions

1. Roast the Vegetables: Preheat the oven to 425°F (220°C). Line a large baking sheet (18×13 inches) with parchment paper. In a large bowl, combine the carrots, sweet potato, green beans, zucchini, and bell pepper. Drizzle with olive oil and sprinkle with salt, cumin, cinnamon, paprika, and black pepper. Toss to coat everything evenly. Spread the vegetables in a single, even layer on the baking sheet, leaving about one-quarter of the sheet free for the salmon. Roast for 15 minutes.
2. Prepare the Salmon: While the vegetables roast, place the salmon fillet on a piece of aluminum foil large enough to create a packet. This helps to steam the fish and keep it from drying out. For an extra boost of flavor, you can briefly marinate the salmon in the spice mix with a drizzle of olive oil for 10-15 minutes before cooking. Sprinkle the salmon evenly with garlic pepper seasoning, paprika, and salt. If using, place butter cubes along the center of the fillet and top with lemon slices.
3. Bake the Salmon: After the vegetables have roasted for 15 minutes, remove the baking sheet from the oven. Carefully slide the foil packet with the salmon onto the empty space on the sheet, making sure it is not touching the vegetables. Return the baking sheet to the oven and bake for an additional 12–15 minutes, or until the salmon reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
4. Make the Dressing: While the salmon bakes, whisk together the tahini, Dijon mustard, honey, grated garlic, salt, and lemon juice in a small bowl. Gradually add the water, one tablespoon at a time, whisking until the dressing is smooth and pourable.
5. Serve and Garnish: Transfer the roasted vegetables and salmon to a serving platter or individual plates. For an elegant presentation, place the salmon atop the bed of vegetables. Drizzle the creamy Dijon tahini dressing over everything in a zigzag pattern and garnish with fresh parsley or basil. For an added layer of texture contrast, sprinkle with toasted slivered almonds or sesame seeds just before serving.

Notes and Variations

Substitutions and Variations: This recipe is highly adaptable. You can easily swap the salmon for another flaky white fish like cod or halibut, or use firm tofu or chickpeas/beans for a vegetarian option.

Seasonal Suggestions: Feel free to swap the vegetables based on the season. Try butternut squash and Brussels sprouts in the fall, or asparagus and cherry tomatoes in the spring.

Make Ahead: The vegetables can be chopped and stored in an airtight container in the refrigerator up to 1 day in advance. The dressing can be made up to 3 days ahead and refrigerated; whisk before serving.

Storage: Store leftovers in an airtight container for up to 2 days. To reheat, warm gently in the oven at 300°F (150°C) until just heated through to prevent the salmon from drying out.

Serving Suggestion: This meal is great on its own, but you can also serve it with quinoa, brown rice, or a side salad for a more complete meal.

Shredded Chicken Tacos, Burritos, Salads, and More

Ingredients

• 1 teaspoon ghee (or avocado oil or coconut oil)
• ½ onion, diced (75g)
• 3 cloves garlic, minced (10g)
• ½ bell pepper, diced (75g)
• ¼ cup salsa, spice level of your choice
• 1.25lb boneless skinless chicken thighs or breast, cut into large pieces
• 1 tablespoon taco seasoning
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon ground black pepper
• 2 teaspoons salt
• 1 teaspoon chipotle seasoning (optional for a smoky flavor)

Instructions

Instant Pot Method

1. Turn on the Instant Pot to “Saute” mode and add 1 teaspoon ghee or avocado oil. Once hot, add the diced onion and stir until the onions are translucent, about 2-3 minutes. Then add the garlic and bell pepper and cook for an additional 2 minutes, or until the bell peppers have softened
2. Add the salsa and chicken and stir. Sprinkle the spices and salt on top. Mix everything together. Place the lid on the instant pot and turn the valve toward the sealed position and pressure cook on high for 5 minutes.
3. Once the chicken is done cooking, allow a natural pressure release for 5 minutes. Then, release the pressure manually by carefully turning the valve to the ‘venting’ position. Using tongs or a large spoon, remove the chicken pieces from the instant pot and place them in a large bowl. Using two forks, shred the chicken pieces. Alternatively, you can shred the chicken pieces directly in the instant pot. It is normal for there to be a lot of liquid in the instant pot, as the chicken releases water during the cooking process.
4. Once the chicken is shredded, return the chicken to the instant pot and mix with the liquid. You will notice that the chicken will start to absorb the cooking liquid. If there is still too much liquid, use the “saute” mode to boil off extra water.
5. Assemble the tacos and top with your favorite fillings: fresh chopped lettuce, thinly sliced cabbage, creamy avocado, shredded cheese, and a squeeze of lime. For extra heat, add sliced jalapenos or a drizzle of hot sauce

Crockpot or Slow Cooker Method

1. Add all ingredients to the crock pot/slow cooker
2. Set crock pot to high heat and slow cook for 4 hours. Alternatively, slow cook on low heat for 6-7 hours. Once the cook time is up, shred the chicken in the crock pot or remove the chicken from the pot and shred the chicken in a bowl. Return to the crockpot and mix with the cooking liquid.
3. Assemble the tacos and top with your favorite fillings: fresh chopped lettuce, thinly sliced cabbage, creamy avocado, shredded cheese, and a squeeze of lime. For extra heat, add sliced jalapenos or a drizzle of hot sauce.

Stove Top Metod

1. Poach chicken by placing the chicken in a saucepan and covering with water. This gentle cooking method helps keep the chicken tender. Bring to a boil and then simmer for 10 minutes, or until the internal temperature of the chicken has reached 165F (74C)
2. Once the chicken is cooked, remove the chicken from the pot and place in a bowl and shred the chicken. Add salsa and the spices and stir to combine.
3. Assemble the tacos and top with your favorite fillings: fresh chopped lettuce, thinly sliced cabbage, creamy avocado, shredded cheese, and a squeeze of lime. For extra heat, add sliced jalapenos or a drizzle of hot sauce

Enjoy these hearty simple recipes and cook yourself up a feast fit for royalty! You deserve it!