Quick & Easy Meal Ideas
- EmpoweredFIT Training
- Mar 16, 2021
- 4 min read
Welcome to my Healthy Recipe blog! Since we are celebrating Nutrition Month this March, I am featuring some healthy, portioned meals from different cookbooks and food recipes from different sites. I've tried them all and the good thing about these recipe selections, they are satisfyingly delicious! Please go and check them out and give me a THUMBS UP if you like my recipe picks! ENJOY!
BREAKFAST
Oatmeal Galore!
Total Time: 8 Minutes | 275calories | 1 Serving
Ingredients: Oatmeal Base Recipe
12 cup rolled old fashioned oats 1/2 cup Almond milk/milk of choice 1/2 cup water Pinch of sea salt Preparation:
1. In a small saucepan, bring water and milk to a boil. Reduce the heat to low and pour in the oats.
2. Cook, stirring occasionally, until oats are soft and have absorbed most of the liquid, about 5 minutes. Remove from the heat, cover and let stand for 203 minutes.
Assembly: Stir in with different toppings and let rest for few minutes to cool. Thin with a little more milk, if desired. Serve warm. Ingredients for Topping Selections: • Banana Nut 1/2 banana, sliced 2 tbsp walnuts 1 tbsp ground flaxseed 1/8 tsp. ground cinnamon
• Strawberry & Cream 1/2 cup sliced strawberries 2 tbsp. Greek yogurt or any plain yogurt 1 tsp. honey 1 tsp. flaxseeds 1 tsp. vanilla extract (optional) • Chocolate Peanut Butter 1 tbsp. cocoa powder 1 tbsp. all-natural peanut butter 2 tsp. chocolate chips 1 tsp. roasted peanuts, add ons
Source: Feel Good Foodie
LUNCH
Roasted Butternut Squash Pomegranate Salad with Tahini Dressing
Total Time: 40 Minutes | 159 Calories | 6 Servings at 3 oz.
Ingredients: 12 oz. butternut squash, peeled, diced 2 tbsp. extra virgin oil 1/2 tsp. ground cinnamon 1/2 tsp. sea salt 1/4 tsp. black pepper 5 cups romaine lettuce 2 tbsp chopped raw pecans 1/3 cup pomegranate arils Tahini Dressing: 1 tbsp. tahini paste 2 tbsp. lemon juice 2 tbs. extra virgin olive oil
Preparation: 1. Preheat oven to 425F 2. Place the butternut squash on a rimmed baking pan and toss with oil. Stir to coat well. 3. Sprinkle with cinnamon, salt and pepper. Bake for 15 minutes then toss 4. Return to oven to finish baking another 10 minutes or until fork tender. Allow to cool. 5. Place lettuce in a serving bowl. Add pecans and pomegranates. Pour in cooled butternut squash. 6. Whisk dressing ingredients together in a small bowl and toss over salad. Taste and adjust salt and pepper as needed. Enjoy immediately or refrigerate.
Source: Sugar-Free Mom
SOUP
Turkey Meatballs & Tomato Soup
Total Time: 15 Minutes | 330 Calories. |. 4 Servings
Ingredients:
1 1/2 tbsp. Rapeseed oil 1 onion, finely chopped 2 red peppers, deseeded, sliced 1 garlic clove, crushed 1/2 tsp. chilli flakes 2x400g cans chopped tomatoes 100g giant couscous 500ml hot vegetable stock 12 lean turkey balls, cooked separately 150g baby spinach 1/2 small bunch of basil 1 tbsp. grated parmesan, to serve (optional) Preparation:
1. Heat the oil in a saucepan. Fry the onion and red peppers for 7 minutes, then stir through the garlic and chilli flakes and cook for 1 minute. 2. Add tomatoes and giant couscous and vegetable stock and bring to a simmer. 3. Season to taste, then add the turkey meatballs and spinach. Simmer for 5-7 minutes or until cooked through. 4. Ladle into bowls and top with the basil and some parmesan if you like.
NOTE: This goes well with a slightly toasted flat bread on the side or broccoli pesto & pancetta pasta
Source: My Recipe version
BEVERAGE
Turmeric Latte
Total Time: 10 Minutes | 70 Calories | 1 Cup/ Serving
Ingredients: 1 cup unsweetened almond milk or coconut milk 1 tbsp. grated fresh turmeric 2 tsp. pure maple syrup or honey 1 tsp. grated fresh ginger Pinch of ground pepper Pinch of ground cinnamon, for garnish Preparation: Combine milk, turmeric, maple syrup or honey, ginger and pepper in a blender. Process high until very smooth about 1 minute. Pour into a small saucepan and heat over medium-high heat until steaming hot but not boiling. Transfer to a mug. Garnish with a sprinkle of cinnamon, if desired.
Source: Eating Well
Basil Lemonade
Total Time: 20 Minutes | 98 Calories | 6 Servings
Ingredients: 1 1/4 cups fresh lemonade juice, (from about 8 lemons), plus lemon dices for garnish 1/2 cup honey or agave syrup 1 cup packed fresh basil leaves, plus more for garnish 3 cups cold water Ices cubes
Preparation:
Place lemon juice, honey (or agave) and basil in a blender and blend until very smooth. Pass through a strainer into a pitcher or large jar. Add cold water and chill until ready to serve. Serve over with ice, garnished with lemon slices and basil leaves.
Tips: to make ahead, prepare through step 1 and refrigerate for put to 4 days
Source: Eating Well
DESSERT
Chocolate Almond Cups
Total Time: 30 Minutes | 114 Calories | 1 Cup Serving
Ingredients: 100g Almonds, plus extra chopped almonds to serve 1/4 cup almond or other nut butter 1/3 cup (65g) coconut oil, melted 3/4 cup (50g) shredded coconut, plus extra to serve 2 tbsp. rice malt syrup 1 tsp. ground cinnamon 1 tsp. vanilla extract 5 cups (100g) puffed rice 2/3 cup (160ml) maple syrup 140g coconut oil, melted extra 2/3 cup (70g) cacao powder
Preparation: 1. Grease holes of a 12-hole muffin pan and line with baking paper. 2. Whiz almonds in a food processor until roughly chopped. Add nut butter, coconut oil, shredded coconut, rice malt syrup, cinnamon, vanilla extract and 2 tbsp. maple syrup and pulse to combine. 3. Divide among holes of muffin pan using a spoon to press down. Freeze for 10 minutes or until slightly firmed. 4. Meanwhile, to make topping, combine extra coconut oil, cacao powder and remaining 1/2 cup (125ml) maple syrup in a jug. 5. Divide among muffin holes. Freeze for a further 30 minutes or until set. Remove from pan and keep chilled if not serving immediately. 6. Top with extra almond and shredded coconut to serve.
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