~ Fast Nutritious Recipes – 7 Easy Combinations ~
Fast Nutritious Recipes to Try at Home:
In today’s fast paced life, you don’t have the time to cook elaborate 3 hour dinners every evening. But that does not mean, you need to eat unhealthy, empty calories each night or at lunch time. Here are some fast nutritious meal ideas that you can whip up in minutes!
1. Eggs with Spinach and Beans:
This is such a healthy and easy to make combination, that is so tasty, you will find yourself making this more than once a week. Eggs are a powerhouse of protein, low in calories (one egg is only 75 calories) and full of vitamins, minerals and disease fighting nutrients. Spinach is also very low in calories, and high in iron, B complex, and full of anti-oxidants. Beans, again, are low in fat, high in protein, and have lignans which play a role in fighting heart disease, osteoporosis and certain cancers. Kale is a super-food full of fiber I love to use, so alternate that combination here also. Find some easy to make tasty Kale Salad Recipes here. Quinoa as a side is great for a fast dinner meal.
To enjoy this nutritious combo, stir fry some shallots and garlic in olive oil. Add half a cup of marinara sauce and a can of cooked beans with the liquid, and simmer it for a few minutes. Add 2 cups of fresh spinach, and season with salt, pepper, a little rosemary, and crushed red pepper. Finally, break 4 eggs over this marinara, and without stirring them, cover the pan for 10 minutes. Check when eggs are cooked and the yolk is set. Serve with a garnishing of cheese and fresh cilantro.
2. Black Beans and Broccoli with Brown Rice
This is a one pot hit combination, that you can serve up when you have lots of guests over and you don’t have the time to cook an elaborate dinner. Broccoli is one of the healthiest vegetables around. It is low in calories, and a powerhouse of iron, calcium, magnesium and fiber. Black beans are rich in protein, and have omega 3 fatty acids, which are great for your heart! Brown rice is a known source of fiber, Vitamin B, protein and manganese.
To make this one pot, fast and nutritious dinner recipe, heat some olive oil in a deep pan and sauté one chopped onion and a few cloves of chopped garlic. Add 1 cup of brown rice, 2 cups of water, salt, and simmer with lid on for 35 minutes or till the brown rice is cooked. Now add half a can of cooked and drained black beans, and a cup of broccoli florets. Squeeze in half a lime, and mix together, taking care not to break the rice. Serve with a garnish of cheese and cilantro.
3. Peanut Butter and Blueberries Waffle
This may sound like a breakfast combination, but believe me, it is the perfect pick-me-up after a long a tiring day at work. It is loaded with proteins, carbohydrates, and healthy fruits. And you won’t be craving for dessert after this nutrition loaded dinner. Nutritionists prefer whole wheat buttermilk waffles that are low in calories and high in fiber. Peanut Butter is packed with nutrition, and monounsaturated fats which are good for your heart. Peanut butter is actually a dieters food because it makes you feel full for longer, helping you eat less. Blueberries are one of the worlds healthiest fruits, packed with anti oxidants, vitamins and potassium.
Take a frozen buttermilk waffle and cook it as per the instructions on the pack. Now spread peanut butter on the waffle, and fill the crevices. Peanut butter spreads easily on the warm waffle. Now stick blueberries in each of the waffle squares, and drizzle a little organic honey on top. Your nutritious, power packed, dinner is ready!
4. Simple Steamed Fish with Carrot & Beans
Simply steam the carrots and beans and also the fresh fish of your choice, opting for locally caught wild fish if possible. I even eat a can of sardines for ease, taste and Omega 3 if I am pressed for time or didn’t get to the market. This food combination also works well as a stir fry, adding an onion.
5. Tomato, Basil, Mozzarella and Wholegrain Bread
Buy the best quality, in season fresh ingredients available. Basic foods work their best, and stand alone when you use fresh, hence tasty ingredients. Home grown is even better! Slice tomato, pick some fresh sprigs of basil and slice some fresh mozzarella balls. Place on the plate with your favorite wholegrain bread drizzled with a little olive oil. Homemade Ciabatta is also easy to make and tastes amazing. We add some brown flax-seeds to the mix. Crazy simple, but delicious and healthy.
6. Lettuce, Avocado and Chicken
Again this simple combination makes a fast nutritious recipe combo that is great for lunches. Simple slice and grill chicken with skin off. Meanwhile prepare some avocado, slicing into bite sized pieces. Wash and break up lettuce pieces. Arrange on plate.
7. Wrap with Chicken or Beef & Romaine
The idea of healthy meals is consuming nutritionally charged calories that are not highly processed. The closer you can stay to the original food source the better. Choose a wrap this is gluten free, or wholegrain – high fibre depending on your dietary needs. I also use Kale or Swiss chard regularly in place of Romaine lettuce. Wash and prepare lettuce, then assemble wrap with cold slices of natural chicken or beef deli meat. Always look for meats that are processed as little as possible.
Infographic Source: WomensHealthMag