You don’t need to spend hours slaving over a hot stove to make a nutritious dish – these easy meals can be made in 10 minutes or less, eliminating the common “no time” excuse.
Green veggie breakfast smoothie
A smoothie is one of the easiest ways to throw together a highly nutritious meal in just minutes. There are literally hundreds of options, but this green veggie smoothie makes for an ideal healthy breakfast.
Just blend together 1 large peeled and segmented orange; ½ large banana sliced into chunks; 6 large strawberries; 2 cups spinach leaves; 1/3 cup plain, organic Greek-style yogurt and 1 cup ice until smooth.
Tomato omelet
This wonderful morning meal can really be eaten at any time. It’s especially good with sun-dried tomatoes. Just coat a pan with a tablespoon or so of coconut oil over medium-high heat. Mix up three free-range eggs in a bowl, adding a dash of sea salt and pepper.
When the eggs begin to set, top half with 2 tablespoons goat cheese, ½ cup baby spinach leaves and 2 tablespoons chopped sun-dried tomatoes. Fold in half and cook for 2 more minutes, or until eggs are set, veggies are warmed through and the cheese has melted.
Yogurt sundae
Layer together 1 cup plain, organic Greek-style yogurt sweetened with 1 teaspoon raw honey, ½ cup frozen blueberries and strawberries, and 1 tablespoon roasted, ground flaxseeds.
Healthy chef’s salad
Tear ¼ head of romaine lettuce into bite-sized pieces and then top with ½ sliced tomato and ½ avocado, also cut into bite-sized pieces, along with ¼ sliced red onion, ⅛ cup fresh grated Parmesan cheese, 1 tablespoon extra-virgin olive oil and 1 teaspoon balsamic vinegar. Add sea salt and pepper to taste.
Spicy soup
In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes and ½ tablespoon extra-virgin olive oil. Bring to a boil and stir in 1/8 cup uncooked couscous, ¼ cup broccoli and ¼ cup cauliflower (both chopped into small florets). Cook until tender.
Loaded sweet potato
Prick 1 sweet potato with a fork several times. Place on a paper towel or a microwave-safe plate and microwave for 4 to 5 minutes. Split open lengthwise and top with 2 tablespoons organic, Greek-style yogurt, 1 teaspoon raw honey, 2 tablespoons drained and rinsed black beans and a pinch of paprika.
Spicy veggies
In a large skillet, combine ¼ can drained and rinsed black beans, ¼ can drained diced tomatoes, ½ zucchini (diced), and ¼ cup okra (diced). Cook 5 to 10 minutes, or until cooked through, and stir in hot sauce of choice and salt to taste.
Honey glazed salmon
Preheat your broiler and combine ½ tablespoon raw honey with ½ teaspoon soy sauce. Broil a 5-ounce wild-caught salmon filet for 5 minutes. Drizzle with the honey glaze and broil an additional 2 to 5 minutes. Serve salmon on a bed of baby spinach leaves.
Turkey frittata
Preheat the oven to 425 degrees F. In a small pan, heat ½ tablespoon coconut oil over high heat. Add ¼ lb. free-range ground turkey, ½ teaspoon curry powder and 1/8 cup grated onion. Cook until the turkey is no longer pink, about 3 to 4 minutes.
Meanwhile, beat together 2 free-range eggs, 1/8 cup organic milk or milk alternative such as almond milk and a pinch of sea salt and pepper. Add the egg mixture to the pan, lower the heat to medium-high, and cook 2 minutes or until eggs begin to set. Transfer to the oven and cook until the eggs have set, about 5 minutes.
-The Alternative Daily
Sources:
http://greatist.com/health/52-healthy-meals-12-minutes-or-less
https://www.thealternativedaily.com/5-great-breakfast-smoothies-for-the-whole-family
