There exists a wide variety of foods to form the base of each meal and plenty of herbs, spices, and oils to influence their flavor. Your method of cooking also has a huge impact on the taste and consistency of your food, so alternating your method of preparation is a fantastic way to bring new life to an old staple. And of course eating foods raw in their natural state is an excellent option as well; sometimes this is the best way to get the most nutrients from your foods and adds some beneficial fiber to aid in your digestion.
I rarely use recipes when I cook, I tend to just buy things that I like from the various food groups and throw them together at will. So long as you have a good understanding of what you need for a balanced diet and incorporate the proper amounts of grains, vegetables, fruits, calcium sources (such as almonds or leafy greens), protein sources (such as legumes), essential vitamins (like B-12), and fatty acids (from oils, nuts, seeds, etc.), making healthy meals each day becomes easy and routine.
It is nice to have a cookbook handy for reference or when you want to impress someone or try something new, but if you are like me then you are likely limited a lot by your budget and learning how to make quick, healthy meals usually means creating your own frugal, standard go-to dishes--like the one pictured above. Perhaps it lacks the flair of a ritzy restaurant, but it is tasty, healthy, and affordable. Whatever your budget, it is important that your meals fit your palate and keep you satisfied; it is always easier to avoid edible temptations when your healthy foods keep you full and content. So stay tasty my friends and keep up the pursuit.
1 large russet potato
I medium yellow onion
1 Italian squash/zucchini
1 tablespoon flax seed
approximately 2 cups long grain rice
1 cup of pre-cooked black beans
Sautee veggies in frying pan with oil on medium/high heat until tender, season to taste
steam rice--follow directions on rice bag
Scoop rice onto shallow bowl and cover with sautéed veggies, add beans, sprinkle with flax seeds
EAT IT--preferably with some form of utensil (that whole plate-to-face thing lacks some serious class...)