Now that the fall is in swing and for many of us, days are getting shorter and nights are getting longer, you might be on the hunt for some new dinner recipe ideas.
Dinners in the fall can be a sacred experience, as when you get home and it’s dark out, and it gets colder, you’ll be looking for a warm meal to keep you satiated and happy. However, you’ll also want to focus on nutrition, given it’s easy to indulge in higher-calorie, less nutrient-dense foods during this time of year. Consistently coming up with good dinner ideas can be challenging, so we spoke to general physician Dr. Olalekan Otulana about five healthy dinner recipe ideas that can keep you full throughout the night, so you’re not tempted to reach for any late-night snacks. Read more about them below.
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1. Grilled Salmon With Quinoa & Broccoli
Salmon is one of the healthiest fish you can eat, with it being high in omega-3s and rich in protein. It makes a great protein alternative to beef or pork, as it's higher in healthy fats than artery-clogging fats, and offers a lighter option. Dr. Otulana suggests pairing the fish with quinoa, a super healthy grain, and a fibrous vegetable like broccoli that will keep you satiated.
"The omega-3 fats in salmon and the fibre in quinoa help you feel full and support heart health," noted the doctor.
2. Chicken Stir-Fry With Brown Rice
If you're a sucker for the flavors of classic Chinese takeout, and if you're often tempted to order it during cooler fall nights, try making it at home instead! You can easily create a chicken stir-fry dish with lean chicken breast, fresh vegetables, and a few pantry staples to enjoy some of your favorite takeout meals at home without the extra calories and fat.
"Use lean chicken breast, mixed vegetables, and also low-sodium soy sauce," suggests Dr. Otulana. "Stir-frying keeps the vegetables fresh and nutrient-rich, and the protein and fibre combination keeps you full."
3. Tofu & Veggie Noodle Bowls
Another Asian-inspired dinner idea is a yummy noodle bowl, which can help people who love eating noodles or pasta and feel fuller when they have some sort of starchy carbohydrate on their plate. You can easily make healthier swaps by using tofu instead of fatty animal protein and whole wheat noodles.
"You can fry tofu cubes with garlic, ginger, and mixed vegetables, then add wholewheat noodles," says Dr. Otulana. "The mix of protein and complex carbs provides you with steady energy."
4. Baked Cod With Mixed Vegetables
Another really great fish you can enjoy is cod, a flaky white fish that's super light and can easily be used in a wide variety of recipes and flavor profiles. If you need a break from salmon, cod is also a high-protein fish that's rich in omega-3s and has other properties that can help lower blood pressure. When served alongside a variety of vegetables, you've got a winning combination.
Dr. Otulana suggests baking a serving of cod with olive oil, alongside a serving of roasted tomatoes, peppers, and zucchini, noting, "the healthy fats and antioxidants in olive oil and vegetables support satiety and gut health."
5. Lentil & Vegetable Curry
This time of year is when people start busting out their favorite soup, stew, and curry recipes, and it's certainly something to look forward to. If you like to take a walk on the more flavorful side, making curry is a great option, and Dr. Otulana suggests making it vegetarian-style, as it can be super filling and even more affordable to make.
"For lentil and vegetable curry, cook red lentils with onions, tomatoes, spinach, and curry spices," he instructs. "It offers plant-based protein and fibre, so it's ideal for maintaining fullness without heavy calories."
