Glow Nutriton | Health

No time to cook? Here is some easy recipe's for you. Under 15 minutes prep time!

RecipesGisela RouxComment

We know the facts: Preparing meals at home is good for your health and your wallet. But let’s face it, with minimal free time and other priorities taking up space in our schedules (think: long hours at work, significant others, keeping in touch with family, maybe even a workout here and there), spending hours or even minutes in the kitchen isn’t always at the top of our to-do lists.

 

But before you give in to endless Seamless clicking, becoming a regular at the Chinese place, or living off of frozen meals, know that in the time it takes to watch your favourite show, you can make a nutritious, home-cooked meal. All of these recipes are easy and healthy—and ready in 15 minutes, tops. No matter what meal of the day—including make-and-take breakfasts and lunches—this is fast food that health experts would approve of.

 

Poached Egg and Avocado on whole grain toast

 

INGREDIENTS

  • 2 eggs
  • 2 slices whole grain bread
  • ⅓ avocado (usually I cut it in half but don't use all of it. okay fine maybe I do.)
  • 2 tablespoons shaved Parmesan cheese
  • salt and pepper for topping
  • fresh herbs (parsley, thyme, or basil) for topping
  • quartered heirloom tomatoes for serving

    INSTRUCTIONS

  • Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom). Drop the metal rims (outer rim only) of two mason jar lids into the pot so they are laying flat on the bottom. When the water is boiling, turn off the heat and carefully crack the eggs directly into each rim. Cover the pot and poach for 5 minutes (4 for super soft, 4:30 for soft, 5 or more for semi-soft yolks).
  • While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water. Gently pull the rim off of the eggs (I do this right on the spatula, over the water) and place the poached eggs on top of the toast. Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes.
  • NOTES

    You can also make a soft boiled egg instead of a poached egg.

Adding a teaspoon of vinegar to the water before boiling helps the eggs stay together in the water.

Hot Quinoa Cereal:

  • 1 cup almond milk, coconut milk, rice milk, 1% milk , or milk of choice.
  • 1/3 cup quinoa flakes – you can find these flakes in the cereal section next to the oatmeal
  • 1/4 cup goji berries, dried blueberries or cranberries – You can also make this without any of the berries
  • pinch of sea salt
  • Toppings:

  • peanut butter, almond butter, maple syrup, or honey –  I adore topping this cereal with peanut butter, that’s my go-to!  
  • toasted walnuts or toasted or raw almonds, or raw sunflower seeds
  • fresh fruit like strawberries, raspberries, blueberries, blackberries, mango, peaches, sliced banana
  • granola
  • dried fruit like blueberries, goji berries, mulberries, cranberries, cherries
  • chia seed
  • Medjool dates, apples and or persimmons in the fall

Here’s a photo of what a box of quinoa flakes look like, for those of you that are not familar.

Let's get started!  

In a small to medium size saucepan set over medium-high heat, bring the almond milk to a boil (or boil in microwave in microwave safe bowl.  Once milk boils, add 1/3 cup of Quinoa flakes, the 1/4 cup Goji berries or dried blueberries and a pinch of salt.  Turn off the heat and give the Cereal a stir.  

Let the cereal sit for 3 minutes to allow the Quinoa flakes to cook through.  

Give the cereal and give it a final stir. See how much thicker and creamier it is?

Ladle the cereal into a bowl and top with your favorite toppings!  I love topping my cereal with fresh fruit in the summer, like strawberries, blueberries, blackberries, raspberries, peaches, mango, you name it!  I always blend in a big spoonful of peanut butter though!  Amazing!

Hey, why not make this breakfast even healthier by adding in chia seed. Add in 2 tablespoons of chia seed along with the goji berries, peanut butter and strawberries!

Did you know that just 1 tablespoon of chia seed is high in protein, provides energy, omega 3's and helps the body maintain sustained hydration?  Pretty cool!  

 I hope this becomes another cereal staple in your house!

You could even make this cereal with a bowl and hot water if you didn’t have a pan or milk handy, like say on a trip or at the office. Just microwave or boil the water in a bowl and then add in the quinoa, salt and goji berries. Stir and let sit and serve as usual!

When you travel, you can pre-mix the quinoa flakes, salt and goji berries in a small jar or bag so that you can have a healthy breakfast when traveling.  All you then need is some hot water, hot milk and a banana.  Easy peasy!

 

Baked Salmon with Pesto

Ingredients

  • 8 oz of salmon fillet 
  • ½ oz. green pesto
  • salt and pepper

Green Sauce:

  • ¼ cup mayonnaise
  • 2 tablespoons greek yogurt
  • salt and pepper

Instructions

Instructions are for 2 servings. So use the 4oz leftover Salmon for lunch the next day.

  1. Place the salmon skin-side down in a greased baking dish. Spread pesto on the salmon, and salt and pepper to taste.
  2. Bake in oven at 400°F (200°C) for about 30 minutes.
  3. Meanwhile, stir the sauce ingredients together; pesto, mayonnaise and yogurt.

 
Serve with broccoli or a hearty salad.

 

Cheeseburger - without the bun

Ingredients

  • 10 oz lean ground beef
  •  2oz shredded cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika powder
  • 1 tablespoon fresh oregano, finely chopped
  • butter, for frying

Salsa

  • 1 tomato
  • 1 scallion
  • ½ tablespoon olive oil
  • salt
  • fresh cilantro, to taste

Toppings

  • Mayonnaise light
  • Dijon mustard
  • dill pickle
  • lettuce
  • pickled jalapeños

Instructions

Instructions are for 2 servings. Use the left over for the next day.

  1. Chop up the salsa ingredients and stir together in a small bowl. Put aside.
  2. Mix in seasoning and half the cheese into the ground beef.
  3. Make four burgers and fry in a pan or grill if you prefer. Add cheese on top towards the end.
  4. Serve on lettuce with dill pickle, and mustard.

Pork chops with Blue Cheese sauce

Ingredients

  • 2 pork chops
  • 1 tablespoon butter, for frying
  • salt and pepper
  • 2⁄3 cup sour cream light
  •  fresh green beans
  • ½ tablespoon butter, for frying

Instructions

Instructions are for 2 servings.  Use the left over for the next day.

  1. Start by crumbling the cheese in a small pot. Put on medium heat and let melt carefully. Don’t let it burn, or it won’t taste good.
  2. When the cheese has melted, add the sour cream and increase the heat a little. Let simmer for a few minutes.
  3. Fry the meat in butter, according to instructions. Salt and pepper to taste.
  4. When the meat is done, collect the juices and pour into the cheese sauce. Stir and heat a little if needed.
  5. As blue cheese is often fairly salty you probably don’t need to add more salt to it. 
  6. Serve with green beans or other side dish of your choice.

Salmon Tacos

 

 

Ingredients

  • 1 tin of salmon or tuna or Roasted Chicken breast 
  • ½ a bunch of fresh coriander 
  • ½ a bunch of fresh mint 
  • 150 g plain fat-free yoghurt 
  • 1 cucumber 
  • 2 shallots 
  • 1 fresh red chilli 
  • 1 tablespoon white wine vinegar 
  • 1 pinch of sugar 
  • 4 corn or flour tortillas 

Method

  1. Take a tin of canned Salmon.  You can also use Canned Tuna or roasted chicken breast
  2. Save a few coriander sprigs to one side, then pick and finely chop the remaining coriander and the mint leaves. Combine with the yoghurt, and season to taste. 
  3. Using a speed-peeler, peel the cucumber into ribbons and place in a bowl. Peel and finely slice the shallots and chilli, then add to the bowl. Sprinkle over the vinegar, sugar and a pinch of salt, and mix with your hands to combine the flavours. 
  4. Place a tortilla on each plate and flake over the salmon or Tuna or chicken breasts. Add a dollop of the herby yoghurt, the minty cucumber (squeezing out any liquid) and pick over the reserved coriander leaves. Roll up and enjoy.

Ten minute Chilli

INGREDIENTS

  • 0.5 lb lean ground beef (or turkey)
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/4  tsp ground cayenne (optional)
  • 1/4  tsp garlic powder
  • 1/4  cup prepared salsa (I used Pace Mild)
  • salt and pepper to taste

INSTRUCTIONS

  1. In a medium saucepan, combine the ground beef and all of the spices. When the meat is cooked through, add your salsa. Simmer for 5 minutes. Nom.
  2. Optional garnishes: red onion, cilantro, avocado, lime, cheese, sour cream, corn, peppers

Rice paper wraps

These wraps are so versatile!  You can fill them with chicken, shrimp, tuna or tofu and add your  favourite vegetables and you have a healthy lower-carb lunch or dinner option.  Rice papers are starting to appear in many large grocery stores but if you can't find them there, asian grocery stores will have them.  Kids love these with soya sauce (low Sodium one) or a wafu dressing that you can purchase or make yourself.