18 Quick Healthy Meals, What To Cook today Fast And Healthy
Is your schedule too busy? In the morning there is no time even to have breakfast, and in the evening there is no strength to do the cooking?
The main obstacle to proper nutrition is the need to constantly cook. And the idea of spending time and energy cooking, when you are already exhausted and exhausted, leads to the fact that you are simply heading to the nearest McDonald’s.
There is not enough time to prepare healthy and balanced dishes and you decide not to look for the right fast food? But in vain, there are options for quick and healthy recipes.
Do not worry. If you have virtually no time and energy, these 16 recipes will show you how to cook quickly and healthy. Indeed, the preparation of these dishes requires so little time that one cannot even believe that a healthy diet can be so quick to prepare.
What to cook fast and healthy
For your convenience, we divided the recipes into several categories: breakfast, lunch, dinner, salads and desserts
1- Strawberries in frozen yoghurt
If you are not a fan of chocolate or bananas, then the following recipe is right for you (this dessert is also rich in protein).
All you need is two cups of strawberries (cut in half), a cup of vanilla Greek yoghurt and waxed paper.
Dip each berry into yoghurt with a fork, then lay them flat on waxed paper. Put the resulting berries in the freezer for thirty minutes.
Put the berries on a beautiful plate. You can pick berries with your hands or use a fork.
We hope you enjoy it as much as we do!
2 – Chocolate Banana Slices
Both desserts recipes do not require much time and effort to cook, thanks to a method that involves immersing fruits are something that will make them even sweeter and tastier.
First, cut the banana into small slices. Then take two tablespoons of dark chocolate, heat them in the microwave until they melt (usually about a minute is enough).
Dip the banana slices in chocolate and the dessert is ready. You can eat it right away or put it in the refrigerator to freeze the chocolate.
3 – Salmon in honey and soy sauce
Salmon and other fish are a storehouse of protein and omega-3 fats, so they are extremely necessary to add to the diet. This recipe is extremely simple and does not take you much time:
Mix ½ tablespoon of honey and ½ tablespoon of soy sauce
Season salmon fillet with sea salt and black pepper. Fry for 5 minutes
Pour in the prepared sauce of honey and soy sauce and fry for another 2-5 minutes
Prepare borax rice or quinoa for a side dish (tip – add a couple of drops of lemon to the fish).
4 – Asian-style broccoli pork in a slow cooker
It will take several hours to prepare this dish. Why did it appear on the list of “fast” dishes?
It’s simple: dishes that take a long time to cook can usually be stored for a long time.
This means that you can prepare several dishes in advance. Planning is one of the important skills for those who strive for proper and healthy nutrition.
Pork contains a large number of B vitamins, and surprisingly little fat, which puts it on a par with such recognized healthy foods as chicken breast and salmon.
In a slow cooker, mix ⅓ cup of soy sauce, two tablespoons of corn starch, two tablespoons of finely chopped ginger root, two cloves of garlic, one teaspoon of sesame oil, ¼ teaspoon of ground cloves and ¾ cup of water
Add 1 kilogram of chopped pork. Cover and cook for 7-8 (at a high temperature of 5-6) hours, until the pork is very soft.
Cook 200 grams of noodles (see recipe on the packaging). Add 400 grams of broccoli in the last 2 minutes of cooking noodles
Divide the finished pork into fibres using two forks. Add a tablespoon of rice vinegar and mix. Serve with noodles and broccoli.
As a result, you get several servings that can be arranged in containers and stored in the refrigerator.
5 – 12. A frigate with potatoes and spinach
Eggs, in all their very numerous variations, are the main product at breakfast, but why not make dinner out of them.
All dinner recipes require some time to cook. But don’t worry, you can always cook these dishes in advance and then just warm them up.
A frigate is a very satisfying meal. Besides, it is enough for several people, so if you cook only for yourself, then you get a dish that is enough for two or three meals:
Preheat the oven to 200 degrees Celsius
On medium heat, in a large heat-resistant pan, heat two tablespoons of olive oil. Add 2 sliced potatoes and one chopped onion. Cook for 12-15 minutes
In a large bowl, combine 9 (yes, nine) eggs, ½ teaspoon of sea salt, ¼ teaspoon of black pepper, 300 grams of chopped spinach, 100 grams of cheese (optional) and 100 grams of finely chopped turkey.
Pour the mixture into the pan, mix and place in the oven for 12-14 minutes until cooked
Then cut the prepared fruit into slices, like pizza. Enjoy your meal!
6 – Avocado Salad
If you want to add a little Spain to your dish, then this recipe is for you:
Heat a tablespoon of olive oil in a medium-sized pan over medium heat.
Add finely chopped onion, 2 cloves of garlic (finely chop it or use a garlic press), ½ teaspoon of caraway seeds, ½ teaspoon of sea salt and ¼ teaspoon of black pepper.
Stir for 3-5 minutes until the onion is soft
Add 800 grams of beans and ¼ cup of water. Stir continuously for 2-3 minutes
Put the mixture on a plate with Romano salad. Add avocado slices and 1 cup salsa sauce on top
Serve with whole-grain tortilla, if necessary.
Beans are an excellent source of protein and fibre, it retains a feeling of satiety for a long time. Also, garlic contains an incredible amount of nutrients, so as long as it does not spoil the taste, it should be added to many dishes
Even though the preparation of this salad requires a little more time, it stays tasty for a long time and does not become sour. So it can be prepared in advance and portioned into containers.
7 – Chicken Curry Salad
It’s time to go-to salads, which can be either a snack or a full meal, depending on your appetite and the chosen portion.
The salad contains many healthy vegetables, but do not forget that in addition to greens, a little protein and spices should be added to the salad. Try the following recipe:
Mix 2 tablespoons of Greek yoghurt with ¼ tablespoon curry powder
Add ½ cup fried chicken (diced) and mix
Add ⅛ cup finely chopped red onion, ¼ halved grapes and a tablespoon of parsley, and mix again
Put the resulting mixture on lettuce leaves
Curry and parsley add spice to the salad. A combination of Greek yoghurt, chicken, vegetables and grapes will help to gain all the necessary nutrients for the body.
8 – Quesadilla with Mango
Yes, this is another variation on the theme of sandwiches. But the more diverse your diet, the less you will be bored with proper nutrition.
We are used to fruiting for breakfast. But the body must receive vitamins and minerals throughout the day. So why not add fruit to your lunch sandwich?
Cooking does not require much effort and time:
Take a Whole Grain Tortilla Cake
Cut half (or a whole mango, if the tortilla is large) of the mango into medium-sized slices and put on the tortilla
Add 2 slices of turkey or ½ cup chopped fried chicken
Top with ¼ cup grated cheese and 1 tablespoon chopped green onions
Fold the tortilla in half and fry on both sides until the cheese melts
Cut into slices
As mentioned earlier, the body must receive a sufficient amount of vitamin C. Vitamin C is water-soluble.
This means that the body can not accumulate vitamin C, all that can not be used here and now, is immediately eliminated from the body.
Of course, you can start the morning with 500% of the recommended daily intake of vitamin C, but your body does not use half of it.
That is why foods containing vitamin C must be in your diet throughout the day. Mango is great for this. Besides, the quesadilla is very tasty and satisfying.
9 – Turkey roll with Provolone cheese
Roll – a popular alternative to sandwiches:
On a thin pita bread or tortilla, put turkey cut into thin slices, then cheese
Add some vegetables (cabbage, spinach, sun-dried tomatoes and olives)
Dilute it all with a few slices of avocado
Ensure all ingredients are in a tight enough roll.
Turkey is a source of protein and healthy fats. In combination with healthy vegetables and avocados (a fruit that contains surprisingly many healthy fats and over 20 different vitamins and minerals!), You get a healthy and low-calorie lunch.
10 – Sandwich
The sandwich is one of the main dishes for those who prefer a quick lunch. You just need to add your favourite ingredients between two pieces of bread and lunch is ready. But try using whole grain bread, your favourite meat and cheese, and then you get a healthy sandwich that does not harm your figure and health.
We offer you one of the interesting options. You will need the following ingredients:
½ cup cherry tomatoes (cut in half)
¼ cup chopped olives
1 tablespoon of olive oil
Whole grain baguette
Spinach Leaves (as much as you want)
To get started, mix tuna, tomatoes, olives and olive oil. Cut the baguette in half and put the mixture inside, add spinach leaves on top.
Tuna is rich in protein and omega-3 fatty acids (which improve the condition of hair, skin and even the heart). Tomatoes contain vitamin A and C, as well as antioxidants that have beneficial effects on the cardiovascular system.
Olives are an excellent source of iron and fibre, and olive oil is rich in healthy fats.
As a result, you get a small, but a very satisfying sandwich, from which you will have enough energy until dinner.
11 – Green Tropical Breeze Smoothie
Sometimes you want to start the day with something exotic, with light citrus notes. Then this recipe comes to the rescue
1 ½ cup almond milk
¾ cup of greek yoghurt
1 cup berries (blueberries, strawberries, raspberries – all together or separately)
½ sliced banana
1 cup fruit (pineapple, mango and tangerines)
1-2 cups of greens (Romano salad, spinach, kale)
This smoothie is just full of vitamins, minerals, fibre and protein. Blueberries are rich in antioxidants (good for the heart), raspberries contain more fibre than any fruit, and all berries contain very little sugar.
Mango and mandarin smoothie add a light citrus flavour, besides, they contain a large amount of vitamin C (good for immunity) and prevent the occurrence of cancerous tumours.
Pineapples are the only source of bromelain, an enzyme believed to reduce inflammation and relieve joint pain and arthritis.
But that is not all!
Cabbage is known as a “super product” due to the huge amount of nutrients.
You may have noticed that all three recipes have Greek yoghurt and bananas. This is because bananas are high in potassium and fibre, and Greek yoghurt is a source of protein and low in sugar.
And you can not help but mention the texture.
The name “smoothie” comes from the English smooth – homogeneous, soft. It is to achieve such a texture that Greek yoghurt (or plain yoghurt) and bananas are used.
The main thing is to determine the texture that you like. If you think your smoothie is too thick, add fewer bananas and yoghurt next time. If vice versa, add more bananas and yoghurt.
Having picked the perfect combination for yourself, you can easily and quickly prepare tasty and healthy smoothies that will suit you more than ready-made options in a cafe.
12 – Banana Almond Smoothie
The second recipe is spicier, with the addition of cinnamon. Greek yoghurt, bananas and almond oil will let you forget about hunger for a long time.
1 ½ cup almond milk
1 tablespoon of almond oil
¾ cup of greek yoghurt
1 teaspoon of honey
Pinch of cinnamon
By “pinch” of cinnamon is meant that you should experiment and choose the option that suits you. Start with a little pinch – the taste of the crust may be stronger than you think – then add more if necessary.
Cinnamon accelerates metabolism, and almonds contain protein, fibre, vitamins and minerals. That is why a combination of these ingredients is great for starting the day right!
13 – Chocolate Blueberry Smoothie
Sometimes even fast cooking dishes such as oatmeal and parfait take too much time. Do you have too many plans? And cooking breakfast is not one of them?
That’s when smoothies come to the rescue.
Throw all the ingredients in a blender, mix and drink or pour into a bottle and take with you – ideal for busy people trying to lead a healthy lifestyle. That is why we offer you as many as three smoothie recipes.
The first recipe is a chocolate-blueberry smoothie. You might be surprised: “How chocolate can be part of proper nutrition.” You just need to choose the right one:
1 ½ cup chocolate flavoured almond milk
1 cup blueberries
1 sliced banana
¾ cup of greek yoghurt
Just drop all the ingredients in a blender, mix for 30-60 seconds and you’re done!
14 – Greek Yogurt and Fruit Parfait
Greek yoghurt, compared to regular yoghurt, contains more protein and less sugar. Why not take advantage of Greek yoghurt by adding fruits (as a source of vitamins and fibre) and nuts (such as walnuts or almonds containing healthy fats and more fibre)?
But there is one secret ingredient in this dish, adding which you will simply create a “health bomb” – this is flaxseed.
Research is still ongoing, but the results are promising: flaxseed reduces the risk of cardiovascular disease, diabetes, and cancer. And all these thanks to these little seeds!
Parfait is not so easy to prepare by eye, so we offer you approximate measurements:
¾ – 1 cup of Greek yoghurt
2 cups of sliced fruit (choose your favourites)
2 tablespoons of walnuts and almonds (finely chopped)
1 tablespoon ground flaxseed
Mix these ingredients as you like best. Only a few options are listed below:
Mix! Why not just add all the ingredients in one cup, food container, mix thoroughly and enjoy the taste? Quickly, simply, and anyway, by the middle of the parfait, it will be in the form of porridge, no matter how you initially served it.
Stylish yoghurt. A classic breakfast where fruits, nuts and flaxseed are laid out on top of Greek yoghurt. You can mix all the ingredients at any time.
Great layers. If you have a little more time, then you can try the restaurant serving dishes. In a glass or glass, add ¼ cup of yoghurt, then some fruit, nuts and flaxseed, then yoghurt again and so on. Such a serving of a dish will not only delight your stomach but also satisfy your desire for beauty.
This dish is suitable not only for breakfast but also for a light snack, depending on when you want to enjoy the light taste of yoghurt and your favourite fruit.
15 – Omelet with broccoli and feta cheese
Eggs are a storehouse of nutrients. They contain several healthy vitamins and minerals, lots of protein, and healthy omega-3 fatty acids. That is why eggs are great for starting the day!
Preparing an omelette is simple – pour beaten eggs into the pan (from 1 to 3, depending on the number of ingredients you use, the size of the pan and your appetite), but the remaining ingredients on top and fill them with the egg again so that the omelette envelops the entire dish.
Why broccoli? Just like in the case of oatmeal with banana, because fibre is good for breakfast. Since eggs contain a lot of protein, such a breakfast will retain a feeling of satiety for a long time.
Broccoli is also rich in vitamins and minerals. Breakfast must contain one or two foods (in this case, eggs and broccoli) rich in dietary fibre. If the feeling of hunger in the morning is too great, add a couple of whole-grain toast and a glass of almond milk to the omelette.
16 – Oatmeal with banana and nuts
Oatmeal is incredibly good for your body, but who likes empty cereal?
There are many options for diversifying oatmeal using a variety of fruits and nuts. So why bananas?
In addition to being delicious, bananas are high in fibre and rich in potassium. Potassium regulates the level of sodium in the body, and also helps to lower blood pressure and has a beneficial effect on the state of the cardiovascular system.
Combining bananas with oatmeal and healthy nut fats, you get the perfect heart-healthy breakfast!
And it’s so easy to cook:
Preheat oatmeal flavoured with water (or almond milk as a source of protein and calcium), then add sliced banana, coarsely ground nuts and a little cinnamon. Breakfast is ready. Enjoy your meal!
17 – Classic Caesar Salad
Kitchen: Home cooking
Table of measures
hard cheese 200 g
crackers 100 g
cherry tomatoes 2-3 pcs.
chicken fillet 1 pc.
Chinese cabbage 3-4 leaves
for the sauce:
lemon 1 pc.
garlic 3 cloves
Step 1. Cook the chicken. On request: you can just boil it, or you can boil it, and then fry a little. To whom, as you like. While the meat is in the process of cooking, cut the cabbage into thin strips. Sliced tomatoes. Finely rub the cheese.
Step 2. When the chicken is ready, take the meat into small pieces (fibre). Prepare the sauce: grind garlic with mayonnaise, herbs and two drops of lemon juice in a blender until smooth. Put garlic and lemon to taste. This procedure can be done manually.
Step 3. Do not season Caesar salad; serve the sauce separately. Everyone should pour it on his plate. Even if the feast is delayed, the salad will retain an attractive appearance and great taste.
18 – Ham rolls with garlic, cheese and eggs
Table of measures
ham 500 g
hard cheese 150 g
mayonnaise 100 g
eggs 4 pcs.
garlic 2 cloves
Step 1. Rub the eggs and cheese. Combine with pressed garlic.
Step 2. Season with mayonnaise, stir.
Step 3. Put the filling on the ham, cut into circles.
Step 4. Twist, put on the plate down with a seam.
Before serving, ham rolls with garlic, cheese and eggs decorate.
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