I think we can all agree that one of the reasons we grab that quick breakfast burrito or burger is because we simply can’t find the time to prepare a more healthful meal . . . or just don’t feel like spending a lot of time in the kitchen. That’s why I wanted to share my top 10 quick and healthy recipes under 10 minutes with you, which include options for breakfast, lunch and dinner. I find these to be lifesavers when I’m on the go–they help keep me nourished and energized to take on whatever the day may bring.
My recipes tend to focus on plant-packed goodness that’s tasty on the tongue (and naturally nutrient-rich). We all get squeezed for time, so having a trusty handful of quick recipes is a musty. Taste test my favorites and let me know what you think in the comments below.
1. Oatmeal with a Tasty Twist
Combine 3/4 C raw steel-cut oats (buy in bulk section) with just enough water to cover the oats; boil in pot or cook in microwave about (2 minutes) until tender and chewy. Keep in mind that you can always add more water and cook longer. Add toppings after the oats are cooked for more fresh flavor. Try these topping combos:
- Summer: Wild blueberries + sesame seeds + raw cashews + dab of honey
- Fall: Granny Smith apple chunks + raw walnuts + grated fresh ginger + cinnamon (optional) + dab of honey
- Winter: Banana chunks + raw walnuts + coconut milk (optional) + cinnamon (optional)
2. Greek Yogurt with Fresh Fruit
Sprinkle 3/4 C plain Greek yogurt (I prefer 2%) with tasty toppings like fresh peach chunks and raw almonds, or crisp apple chunks with raw walnuts and cinnamon. Add a dab of honey to balance out the tartness of the yogurt.
3. Toastess with the Mostess
Top a nice slice of toast (I prefer bread made with just a few recognizable ingredients) with something simple and delicious like mashed avocado sprinkled with spicy cayenne and salt. My favorite is toasted Feldkamp Sunflower Seed bread topped with strawberry slices and drizzled tahini (I buy Ziyad brand).
4. Feta-Friendly Lentil Salad
Combine half a head of chopped Romaine lettuce, a can of brown lentils (drained & rinsed), halved cherry tomatoes, diced avocado, diced cucumber, thinly sliced red onion, a handful of kalamata olives and a good chunk of crumbled Feta cheese. Whisk juice of a lemon with 2T olive oil in a bowl; slowly massage into salad mixture until covered (but not soggy). Season with dried oregano, cayenne, oregano, salt and pepper.
5. Wrap Me Up Before You Go-Go
Spread pre-made hummus on a sprouted or whole wheat wrap. Top with spinach, finely chopped raw/steamed broccoli florets, grated beets (canned), grated apple, grated carrot and raw pumpkin seeds. Drizzle with olive oil and a few drops of balsamic vinegar. Season with salt and pepper.
6. Random Ploughman’s Lunch
Lay out the following in sections on a plate: handful carrot sticks, handful celery sticks, a dollop of pre-made hummus, two boiled eggs, few chunks of your favorite cheese, handful of raw almonds, apple slices, half an avocado and toast or pita points. Dip, mix and match.
7. Rainbow Pita Pizza
Spread pre-made hummus on a sprouted or whole wheat warm pita. Top with spinach or arugula, sliced tomatoes, shredded carrot, diced cucumbers, crumbled feta and chopped kalamata olives. Drizzle with olive oil and a few drops of red wine vinegar. Season with salt and pepper. Cut into four wedges with a knife of pizza cutter.
8. Five-Layer Black Bean Bowl
Flash-steam a finely chopped sweet potato (peeled) in a covered pan with a shallow amount of water. Once sweet potato is slightly tender (about 5-7 minutes), fold in a can of cooked black beans (drained & rinsed) and a smashed garlic clove along with a small amount of olive oil to sautee mixture. Season with smoked paprika, cumin, salt and pepper. Layer your bowl in the following order: chopped lettuce, potato-bean mixture, chopped cherry tomatoes, avocado chunks and a good dollop of Greek yogurt. Garnish with lime wedges.
9. Kelli’s Zippy Zuppa
Boil chicken or vegetable broth on high in a pot with a handful of orzo pasta. While boiling, sautee finely chopped yellow onion, spinach, carrots and celery with a smashed garlic clove in a pan with olive oil for about 6 minutes (until carrots are tender). Add the veggie mix and a can of diced tomatoes (with liquid) to the boiling broth and cook a few minutes. I like to serve this soup chunky with not too much broth. Serve with dried oregano, salt, pepper, drizzled olive oil, shaved parmesan and a side of crusty bread.
10. Hearty Quinoa Bowl
Combine cooked white quinoa (boil 1/2 C rinsed quinoa in 1 C water until tender~8 mins) with a handful arugula, diced avocado, steamed broccoli florets, sun-dried tomatoes, a handful toasted raw walnuts and a good chunk of goat cheese (fold in goat cheese when warm and ready to eat . . . so good!). Drizzle with olive oil. Season with salt and pepper.
I should mention that for packaged foods, I try to buy organic items made with with minimal ingredients. For canned foods, I try to buy organic and low-sodium in a BPA-free can.
You can also enjoy the lunches for dinner and vice versa. Please note that recipe times may vary according to individual stealthiness in the kitchen. One snazzy tip is to chop veggies while cooking any ingredients.
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