From this blog you can prepare some healthy food recipes which are speedy breakfast and lunch/dinner.
These recipes are easy, quick and chock-full of health benefits. Make them as home or look from similar items on restaurant menus!
4 EASY AND HEALTHY BREAKFAST IDEAS!
1/4 A FRUIT AND VEGGIE SMOOTHIE
Starting your day with a smoothie is a great way to get a head start on your daily recommended morning drink, make sure it has a protein base like plain Greek yogurt, non-GMO soy or hemp protein powder or almond milk. Then add in some greens like cucumber (anti-inflammatory and hydrating), spinach (high in iron and full of antioxidants) or kale (high in antioxidants and vitamin K). Throw some low-hypoglycemic index fruits inside like wild blueberries or strawberries and a potassium-rich banana to offset the greens. Finally, add some chia seeds to the mix and you've got a power-packed drink that will provide energy and loads of health benefits.2/4 GRANOLA AND YOGURT
Don't buy the parfait at your local coffee shop—it's oftenchock full of unnecessary sugar.
3/4 BREAKFAST QUINOA BOWL
If you're sick of plain old oatmeal, try a quinoa bowl for breakfast.Cook your quinoa the night before and add in some nuts and seeds for good fats to start the day. Skip the raisins and honey if you want less sugar. Cinnamon has been found to help control blood sugar levels, so it's an easy and tasty way to spice up your meal.
4/4 MINI SPINACH AND FETA FRITTERS
Eggs are a complete protein and they'll help you feel full longer so experts recommend eating them
Launch/Dinner
LENTIL & KALE STEW:
METHOD:
In large casserole or Dutch oven, heat oil over medium heat; cook leek and garlic, stirring occasionally, until softened, about 4 minutes. Add carrot, cumin and smoked paprika; cook, stirring constantly, for 1 minute. Add broth; bring to boil. Stir in lentils and raisins. Reduce heat; cover and simmer for 10 minutes. Add kale; cook, uncovered, until mixture has thickened, about 4 minutes. Spoon into bowls; sprinkle with chopped almonds.
INGREDIENTS:
1 tablespoon olive oil, 1 leek (white and light green parts only), chopped, 3 cloves of garlic , finely chopped, 1 carrot , diced, 1 teaspoon ground cumin, 1/2 teaspoon smoked paprika, 3 cups sodium-reduced vegetable broth, 1 540 ml can lentils , rinsed and drained, 1/4 cup raisin, 4 cups chopped kale leaves, 1/4 cup toasted almonds , chopped.
SHRIMP THAI CURRY:
METHOD:
In large saucepan, heat oil over medium heat; cook white parts of green onions and ginger, stirring occasionally, for 3 minutes. Add curry paste; cook, stirring, for 1 minute. Mix in sweet potatoes, coconut milk, sugar, fish sause and
1 1/2 cups water. Bring to boil; reduce heat and simmer, stirring occasionally, until sweet potatoes are tender, about 6 minutes.
Add shrimp and snow peas; cook until shrimp are cooked through and snow peas are tender-crisp, about 4 minutes. remove from heat; stir
in lime juice. Spoon into bowls. Sprinkle with remaining green onions, cashews and cilantro (if using).
INGREDIENTS:
2 tablespoons canola oil, 2 green onions , chopped (white and green parts separated), 1 tablespoon chopped fresh ginger, 3 1/2 tablespoons red curry paste, 2 sweet potatoes , peeled and cubed, 1 400 ml coconut milk, 1 tablespoon brown sugar, 2 teaspoons fish sauce, 375 g large shrimp , shelled and deveined, 3 cups snow peas, 2 tablespoons lime juice, 2 tablespoons chopped salted cashews cilantro leaves (optional)
BAKED HOLIDAY RICE CASSEROLE:
METHOD:
Preheat oven to 425°F. Place rice in 4-cup baking dish; pour in boiling broth mixture. Season with salt and pepper. Cover with foil; bake until liquid is absorbed and rice is tender, 30 to 40 minutes. Remove from heat and let stand for 10 minutes.
Remove bay leaves and fluff rice with fork. (Make-ahead: Can be refrigerated for up
to 2 days. To reheat, cover dish with foil; bake in 350°F oven until heated through,
about 30 minutes.) To serve, spoon salsa over top.
Pecan, Green Olive & Pomegranate Salsa
In bowl, combine 1 cup pomegranate seeds, 3⁄4 cup pecans, 1⁄4 cup coarsely chopped roasted pistachios, 1⁄2 cup sliced green olives, 1 finely chopped shallot, and 1 tbsp each olive oil, honey, lemon juice, chopped fresh parsley and walnuts. Season with salt and pepper. Let stand for 15 minutes. (Make-ahead: Can be refrigerated for up to 2 days; let come to room temperature before serving.) Makes about 2 1⁄2 cups.
Cooking rice in the oven is actually the best way to do it: The rice cooks evenly without sticking to the bottom of a pot and it frees up a stove top burner when you’re preparing a meal.
INGREDIENTS:
tablespoons olive oil, 2 onions , diced, 2 cloves of garlic , minced, 4 cups sodium-reduced chicken broth, 2 bay leaves, 4 cups basmati rice, salt and pepper, Pecan, Green Olive & Pomegranate Salsa (see recipe to right)
METHOD:
INGREDIENTS:SALMON GRAVLAX WITH SPICY PINK PEPPERCORN SAUCE:
METHOD:In bowl, mix together sugar, salt, peppercorns, juniper berries, coriander seeds and shallots. Place large piece of plastic wrap on work surface; place half of the sugar mixture in center, then place fish on top. Spread remaining sugar mixture over fish; drizzle with Calvados. Wrap up fish in plastic wrap.
Place salmon on baking sheet; place cutting board on top, then weigh down with can on top.
Refrigerate for 24 hours, turning salmon over a few times. Remove plastic wrap; pat dry with paper towel, removing almost all of the peppercorn mixture. To serve, slice salmon thinly against the grain, on a slight diagonal. Serve with Spicy Pink Peppercorn Sauce.
Spicy Pink Peppercorn Sauce
In food processor, purée 2 cups plain Greek yogurt, 2 tsp each orange and lime zest, and 1 tsp each pink peppercorns and pepper. Add 1⁄4 cup chopped chives. Season with salt to taste. (Make-ahead: Can be refrigerated for up to 3 days.) Makes about 2 cups.
Gravlax refers to salmon that is cured with salt and sugar.
2/3 cups granulated sugar, 1/2 cup coarse salt, 1/4 cup black peppercorns , crushed, 1 teaspoon juniper berries, crushed, 1 teaspoon coriander seeds , crushed, 2 shallots , finely chopped, 1 skinless salmon fillet (about 1 kg), 1/4 cup Calvados , Spicy Pink Peppercorn Sauce .