Preparing meals yourself at home is cheaper and healthier than eating out. But you may not have much free time. Cooking meals
1. Pecan Peach Oatmeal
Instead of heading for bagels in the morning, check out this healthy and easy oatmeal recipe.
Ingredients
- 3 1/2 cups water
- Pinch of salt
- 2 1/2 cups rolled oats
- 3 teaspoons cinnamon
- Pinch of nutmeg
- 2 large peaches, chopped
- 4 tablespoons light brown sugar
- 1/2 cup chopped pecans
Directions
- In a large saucepan, add water and salt and place it over medium heat
- Bring to a boil
- Add the oats, cinnamon
and nutmeg - Stir to combine
- Cook for four minutes until the oatmeal thickens
- During the last stage, add the peaches and brown sugar
- Cook one additional minute
- Serve immediately
- Top with pecans
2. Ramen Noodle Bowl with Tofu and Vegetables
This Asian inspired meal makes a great lunch or dinner option. Packed with tofu and vegetables, it’s a healthy alternative to takeout.
Ingredients
- 1 cup vegetable stock
- 1 1/2 cups butternut squash soup
- Pinch of salt
- Dash of soy sauce
- 1 package rice noodles
- 1/4 cup tofu, cubed
- 1 scallion, chopped
- Dash of Sambal Oelek chili paste
- 1 teaspoon toasted sesame oil
Handful of fresh pea shoots- Black sesame seeds
Directions
- Combine the soup and broth in a medium pot and stir them together
- Add the salt and soy sauce
- Heat until bubbling
- Snap the dry rice noodles and place them in a serving bowl
- Once the broth boils, remove it from the heat and pour all over the rice noodles directly in the serving bowl
- Cover the bowl and let sit for five minutes
- Remove the plate from the bowl and stir the noodles
- Add the tofu, scallions, and pea shoots
- Add the Sambal Oelek and sesame oil along with the black sesame seeds to garnish
3. Salmon Herbed Bean Salad
Canned salmon is a great protein that’s inexpensive and easy to prepare. Plus, it’s loaded with omega-rich fats.
Ingredients
Dressing
- 1 cup plain low-fat Greek yogurt
- 1 teaspoon finely grated lemon zest
- 1 tablespoon fresh lemon juice
- 2 teaspoons finely chopped mint leaves
- Salt
- Pepper
Salad
- 2 cups chopped parsley
- 1/2 cup chopped fresh mint
- 1 cup cherry tomatoes, halved
- 1 cucumber, peeled and chopped
- 2 cups cooked white beans
- 3 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- Black pepper
- Salt
- 4 cups baby greens
- 1 cup canned salmon
Directions
- To make the dressing, mix together all dressing ingredients and set aside
- For the salad, stir together the parsley, mint, tomatoes, cucumber, and beans in a bowl
- Whisk together the lemon juice, olive oil, salt, and pepper
- Pour the dressing over the beans
- Toss to combine
- Place a handful of baby greens on a plate
- Top with the beans
- Flake the salmon over the top
- Serve with the yogurt dressing
4. Turkey Wrap
This sandwich wrap is a fast, healthy alternative to prepackaged sandwiches. It’s packed with protein, fats, and complex carbohydrates that are sure to keep you feeling full throughout the day.
Ingredients
- 1 large whole wheat tortilla
- 3 slices deli turkey meat
- 2 tomato slices
- 2 lettuce leaves
- 1/2 avocado
- 3 tablespoons mayonnaise
1 slice provolone cheese
Directions
- In a bowl, mix together the avocado and mayonnaise using a fork until the consistency is smooth
- To assemble the wrap, layer the tortilla with mayo, turkey, cheese, tomato
and lettuce - Wrap and serve immediately
5. Zucchini pasta with pesto
This zucchini noodle dish is a great low-carb option to traditional pasta dishes made from refined carbohydrates. It’s also vegan, filled with healthy fats.
Ingredients
- 2 large zucchini
- 2 cups fresh basil
- 1/4 cup raw cashews
- 3 garlic cloves
- 1/4 cup nutritional yeast
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt
- Pepper
- Nutmeg
- 3 tablespoons olive oil
- 2 tablespoons nutritional yeast
Directions
- Using a food processor, blend together the garlic cloves, three tablespoons olive oil, pepper, and cashews until smooth
- Add the nutritional yeast and combine
- Add the basil and 1/4 cup olive oil, and combine
- Add the lemon juice and process until combined
- Using a spiralizer, spiralize the zucchini
- Add the noodles to a large bowl
- Mix in the pesto until the noodles are thoroughly coated
- Serve
6. Blueberry Yogurt Pancakes
These easy and healthy pancakes are a great alternative to traditional ones. They’re high in fiber and protein as well as gluten-free.
Ingredients
- 1/2 cup rolled oats
- 1/2 teaspoon baking powder
- 1 container yogurt
- 1/2 ripe banana
- 1 egg
- 1 teaspoon vanilla
- 1/3 cup fresh blueberries
Directions
- Place all ingredients but the blueberries into a blender and blend until smooth (If your batter is super thick, add a bit of almond milk)
- Let batter thicken for a few minutes
- Lightly coat a large nonstick skillet with cooking spray and heat over medium heat
- Drop 1/2 cup of batter onto the skillet
- Add a few blueberries on top
- Cook until bubble appear on the top
- Flip the cakes and cook until golden brown
- Serve with some butter and maple syrup
References
- “31 Healthy Meals You Can Make in 10 Minutes or Less,” Greatist, January
6 2016. - “50 Healthy, 10 Minute Meals,”The Stone Soup, June 13, 2011.
- “Sixteen Minute Meals,” Food Network, August 26, 2014.
- “This Chef Is Teaching You How to Make Dinner in 6 Minutes,” Rachel Ray, March 14, 2016.
