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6 Healthy and Easy Recipes for Every Meal

Your next meal made nutritious, simple, and delicious


Welcome to Next Gen Natural, a column where we share a Gen Z perspective on natural health and wellness. I’m Michelle—alive’s Editorial Intern and creator of the Healthy Num Num food blog. I love healthy living and want to inspire you to integrate wellness into all parts of your life, regardless of your age.

The foods you eat have a direct impact on your mental and physical health—from your skin to mood to energy. However, if you are new to healthy eating, it may seem overwhelming. Start simple—for example, begin reading food labels to increase your awareness of what you are eating. These simple, healthy, and delicious recipes are also a great place to start!



These recipes are quick and easy, great for meal prepping, and perfect for busy mornings.


1. Matcha Coconut Ginger Smoothie

This smoothie can be made a couple of days in advance and stored in the fridge. The spinach in this recipe doesn’t affect the taste and is a great source of the antioxidant lutein, which promotes eye health.

To add more protein to the smoothie to help you feel full longer, you can add plant-based or whey protein powder, Greek yogurt, pumpkin seeds, or nut butters.


2. PB&J Overnight Oatmeal

This recipe is packed with fiber-filled whole grain oats with antioxidants to help fight inflammation and reduce risk of chronic diseases, like type 2 diabetes.

An alternative to using steel-cut oats, which are oat groats cut into two to three smaller pieces, is rolled oats. Rolled oats are steamed and flattened oat groats that allow you to skip the cooking and go straight to soaking the oats in milk overnight.


Lunch and dinner

Canada’s Food Guide recommends filling half of your plate with fruits and vegetables. Tip: look for in-season produce, which is an easy way to create diversity in your diet, fresher, and more nutritious.


3. Chickpea-Spinach Pasta with Creamy Avocado Sauce

Eating away from home and don’t have a way to heat up your meal? No problem—this recipe is delicious eaten at room temperature as a pasta salad. The vegetables and chickpeas provide lots of filling and nutritious fibre and protein. Additionally, the avocado is not only high in fibre but is also a significant source of healthy monounsaturated fat, which can reduce your risk of heart disease and stroke.


4. Broccolo ’Bou Stir-Fry

Stir-fries are so versatile, enabling you to use any vegetables you have on hand and bring them together with a delicious sauce. If preferred, easily replace the steak with chicken or shrimp. If you’re a plant-based eater, opt for chickpeas or tempeh. Enjoy this comforting dish on a bed of brown rice, cauliflower rice, or quinoa.



As someone with a sweet tooth, I love ending the day with a sweet treat. Look for desserts that use natural sweeteners like honey, dates, maple syrup, or a sugar-free alternative, such as monk fruit. These natural sweeteners are a healthier alternative to refined sugar, which can increase your risk for type 2 diabetes and high blood pressure.


5. Sprouted Oat and Flax Coconut Cranberry Bites

Energy bites are a quick dessert to make and are easy to eat on-the-go. This recipe is low in sugar and packed with fiber and healthy fats. Energy bites can be stored in the freezer to keep fresh sweet snack on hand.


6. Fluffy, Kid-Friendly Banana Bread

This was the first recipe I developed for alive. It’s one of my favorite desserts because it’s fluffy, filling, and delicious.



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