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3 Quick Weekday Dinners
Easy, Plant Based Dinners!
On our journey to eat healthy, our family has had to come up with some quick and easy dinners that are also nutritious, plant-based, and don’t need much in terms of cooking skill.😊 That way, any one of us can whip up dinner during the work week. Looking for some quick and easy dinners for your week? Take a look at the easy recipes below!
Easy, Plant-Based Dinners
On our journey to eat healthy, our family has had to come up with some quick and easy dinners that are also nutritious, plant-based, and don’t need much in terms of cooking skill.😊 That way, any one of us can whip up dinner during the work week. Looking for some quick and easy dinners for your week? Take a look at the easy recipes below!
Veggie Chili
This dish is hearty and filled with colour. That means it’s a good dose of vitamins, minerals and phytonutrients. 😊 I use store-bought pasta sauce for simplicity. Try to use one with the fewest ingredients and NO SUGAR added, so you know you are getting real food! These are best found in the natural or organic foods section of the grocery store. Of course, you can always make your own pasta sauce and freeze extra portions for use later.. This is also great for taking leftovers for lunch the next day. Look for BPA-free cans of the beans.
Recipe: makes 4 servings:
Ingredients:
1 Purple Onion diced
1 Jar pasta sauce (Look for one with the least ingredients and no preservatives. Often you can find these in the natural foods or organic section.)
1 Can diced tomatoes (14 oz)
1 Tbsp dry cumin
2 Tbsp Chili seasoning
Salt and peper to taste
1 Zuchini diced
2 Cups sliced mushrooms
1 Sweet potato diced
1 Bell pepper diced
1 Can kidney beans (14 oz) drained and rinsed
1 Can black beans or chick peas (14 0z) drained and rinsed
2 handfuls frozen kale chopped or 3-4 fresh leaves chopped
1 handful fresh Cilantro- chopped
In a large pot on medium heat:
Heat some olive oil
Add onions and sauté for 2 minutes until translucent
Add chili seasoning and cumin, salt and pepper and stir to mix - 30 sec
Add tomatoes and tomato sauce and mix
Add all the other vegetables and mix
Bring to simmer and cook for 20 minutes stirring to prevent sticking
Serve in bowls with a sprinkle of cilantro
ADD-ONS: try this with some chopped avocado, sour cream 😋
“Spaghetti” with Tomato Sauce
This is one of our family’s favourite simple meals during a busy week. Spaghetti squash has a great texture that resembles spaghetti and works will with pasta sauce. Serve with a simple green arugula salad tossed with lime and you have the perfect, colourful, light dinner. Need a more hearty meal? Roast some diced zucchini and sliced mushrooms at the same time as the spaghetti squash and add to the tomato sauce. Want to make everything from scratch? Even better! You can make a big batch of tomato sauce on the weekend and freeze extras in portions you can easily thaw and use.
Recipe: makes 2 servings
Ingredients:
1 Medium spaghetti squash
1 Jar pasta sauce (Look for one with the least ingredients and no preservatives. Often you can find these in the natural foods or organic section.)
Optional
1 Zuchini diced
2 cups sliced mushrooms
Preheat oven to 400°F:
Slice spaghetti squash in half and remove seeds with spoon
Drizzle on some olive oil, sprinkle with salt and pepper and
Place cut-side down in baking sheet lined with parchment paper.
If using, on a separate baking sheet add zucchini and mushrooms tossed with olive oil and some salt and pepper
Roast vegetables in oven for 20-30 min.
Meanwhile, heat tomato sauce.
Remove zucchini and mushrooms with slightly browned. Add to tomato sauce.
Squash is ready when skin is easily pricked with fork
Using an oven mitt to handle squash, scrape spaghetti squash flesh with fork creating spaghetti like texture
Plate squash in bowls and top with pasta sauce.
Serve with green side salad.😋
Fajitas
This has become a weekly staple as it is so good and feels indulgent! If you are avoiding grains, you can wrap these up in lettuce wraps. Make sure to wash cilantro well as it can be very sandy!
Preheat oven to 400°F:
In a bowl, add a drizzle of olive oil, 1Tbs chili powder and juice of 1 lime- mix
Add sliced onions and peppers and toss to coat
Spread Onions and peppers onto a baking sheet lined with parchment paper.
Repeat step 1 in the same bowl
Add sliced chicken strips and toss to coat
Spread chicken onto a baking sheet lined with parchment paper.
Bake vegetables and chicken in oven for 30 minutes.
Recipe: Makes 4 servings
Ingredients:
2 chicken breast sliced into strips
1 red onion sliced
2 bell peppers sliced into strips
2Tbs chili seasoning
Olive oil
3 limes
1 avocado - ripe, mashed
4 green onions chopped
1 handful cilantro chopped
Tortilla wraps, grain free wraps or lettuce wraps for 8 portions
8. While baking, add juice of I lime to mashed … avocado and set aside
9. Removed chicken and vegetables from oven when done
To assemble the wraps:
In a wrap of choice, add some onions and peppers.
Top with some chicken
Add a dollop of avocado mash
Sprinkle on some green onions and cilantro.😋
3 quick easy and healthy recipes with:
3 colours ✔️🍓🍑🥬
At least 2 servings fruits/veg ✔️
Delish ✔️
Now that’s a good dinner!
Know someone who could use a bit of stress relief? Share this post and spread some joy! ☺️
Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.
3 Quick Lunches for Work
Easy, Plant Based Lunches!
Why do we really need to eat well throughout the day? Read on to find out and try some easy recipes for lunch!
Easy, Plant Based Lunches
Why do we really need to eat well throughout the day? Well, our bodies are constantly working to clear out harmful substances form the environment and from our own metabolism. They are also repairing cells and producing hormones and chemicals and energy that our body needs to function. If the building blocks of all that are the carbohydrates, proteins and fats then the machinery that allows our body to uses the building blocks to function optimally would be the vitamins, minerals and phytonutrients. The thing is, phytonutrients have a huge role in keeping our bodies healthy. They do everything from keeping free radicals in balance so that the free radicals don’t cause cell damage, to preventing cancer cells from growing to fighting inflammation. We don’t store these chemicals in stock pile…they get used up doing their job. So we need to replace them throughout the day. Although meet and fish give some vitamins and minerals, the only place to get phytonutrients is PLANTS! Hence the emphasis on a PLANT BASED DIET.
Phytochemicals are compounds that occur naturally in plant foods (fruits, vegetables, whole grains, beans, nuts and seeds). It is often what gives plants their colour. How do you know you are getting enough of them and a variety of them? Eat the rainbow! Aim for at least 1-2 servings of every colour each day.
To help you out, here are 3 easy lunch recipes that amp up the plant based goodness, that you can take to work!
Arugula, Tomato, Avocado and Feta Salad.
Make twice as much so you can have some wth dinner as well as for lunch tomorrow. Arugula is nice to use as it doesn’t get soggy too quickly. You can always take the juice of 1 lemon and mix with a drizzle of olive oil and keep it in a separate container to add to your salad when you get to work.
Recipe: makes 2 servings
Arugula for two salads (About 4 - 5 handfuls and more if you like!)
1 avocado diced
1 cup cherry tomatoes sliced in half
2 carrots shredded (or buy the pre-shredded carrots and add a handful)
1 cup cucumber
¼ c chopped walnuts
¼ c feta cheese
Juice of I lemon
Drizzle of olive oil
Combine all ingredients, toss and voila!
Creative add-ins to amp the nutrient value:
Sprinkle on some hemp seeds for more protein and omega 3
Add some chickpeas or black beans (look for BPA-free cans and rinse and drain well or cook your own if you have time) for more fiber and protein
Try different nuts such as pecan or almond pieces for variety and to switch up the nutrient mix
Try lime instead of lemon and see what you think of the freshness of lime. (My fav!)
Try Sauerkraut like the beet and cabbage one in the picture, for a boost of gut healthy probiotics
Chickpea and Cauliflower Wrap with Avocado and Lime.
This is a great meal you can make for dinner the night before and take leftovers for lunch. If you just take it for lunch, you will get a few days out of it.
Recipe Makes 4 servings ( 2 wraps each) * requires 40 min baking
1 bag frozen cauliflower
2 cans of chickpeas (BPA free cans) drained and rinsed and let most of the water drain out so that they are as dry as possible.
2 tsp Chili powder
2 tsp garam masala
Olive oil
2 ripe avocado
2 limes
Cilantro
Salt and pepper to taste
8 tortilla wraps (If you want to go grain - free, use lettuce wraps or look for grain free recipes for wraps or pita on the web.)
Preheat oven to 425 °F.
Use a large baking tray and line with parchment paper.
Place chickpeas in a bowl and drizzle with olive oil, sprinkle with half the chilli powder and garam masala.
Mix until well coated and then place on baking tray.
Do the same with the cauliflower and place on baking tray
Spread chickpeas and cauliflower out so that they are in a single layer.
Sprinkle on some salt and pepper to taste.
Bake for 20 - 25 min and remove tray and use a spatula to turn the mixture over and bake for another 20min until cauliflower begins to brown.
Meanwhile, cut and scoop out avocado flesh into a bowl and mash with fork.
Add juice of 2 limes to the avocado mash and stir.
Chop a handful of cilantro for topping.
Once the chickpea/cauliflower mixture is cooked and slightly brown, remove from oven.
Put together the wraps as follows:
Take one wrap and spread a table spoon or so of avocado mix, add chickpea/cauliflower mix, squeeze on some more lime if you prefer, add some chopped cilantro and its ready to eat!
For lunch you can make the wraps the night before and make sure they are cooled completely before putting them in a container to go. You might want to heat them up a little before you east them.
Healthy “Caesar Salad” with Vegan Caesar Dressing
This is one our family favourites and the creation of @Chefmaterial. It is great for a light dinner and filling for lunch. You can make as much or as little as you like. Don’t like spinach? Then just use arugula or try any other dark leafy green. Chicken or grilled tofu is optional but will make this a hearty quick meal.
Recipe: Makes 2 servings
In a bowl add:
Baby arugula and baby spinach mix (4-5 handfuls)
I/2 can of chickpeas rinsed and drained
I Avocado diced
*Optional*: Some cooked chicken breast or even grilled tofu!
Drizzle with some dressing enough to lightly coat the leaves. Toss and serve
For the dressing:
Juice of 1 full lemon
1 tbsp hummus
1 tbsp dijon mustard
1tsp almond milk
ground black pepper to taste
Combine all the ingredients in a jar and shake well. This makes extra dressing to use later. Store leftover dressing in the fridge for 1 week.
3 quick easy and healthy recipes with:
3 colours ✔️🍓🍑🥬
At least 2 servings fruits/veg ✔️
Delish ✔️
Now that’s a good lunch!
Know someone who could use a bit of stress relief? Share this post and spread some joy! ☺️
Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.
Quick and Easy Breakfast Ideas
3 Go-to Healthy Breakfast Ideas
Need a fast, healthy breakfast? Try these 3 breakfast powerhouses!
Need a fast and healthy breakfast? Try these three breakfast powerhouses!
The Green Smoothie: Perfect Breakfast on the Go.
In an effort to eat more veggies, why not start your day with some? Green smoothies are packed with nutrients to kickstart your day and and are quite refreshing. Experiment with ingredients and see what you like.
Green Smoothie
*Makes 2 servings
500 ml coconut water🥥
2 large handfuls if spinach or kale🥬
Juice of 2 limes🍈
2 handfuls frozen pineapple 🍍
1 red apple (with the skin)🍎
1/4 large cucumber peeled🥒
1/2 avocado 🥑
4 tbsp hemp seeds (good protein source)
1/2 cup crushed ice
The Smoothie Bowl: A Cereal Alternative.
Is cereal or oatmeal your thing? Then try a smoothie bowl! It’s a great way to get a breakfast packed with antioxidants and fibre, giving your breakfast bowl an upgrade.
Smoothie Bowl
*Makes 2 servings
1 cup blueberries
1/2 cup almond or coconut milk, unsweetened
1 tsp vanilla
2 Tbsp of almond butter
2 scoop of protein powder or 2 Tbsp hemp seeds
1 small banana
Toppings suggestions:
Granola, goji berries, sliced almonds, fresh berries, diced mangos, sliced banana, chia seeds, shredded unsweetened coconut
Amp the nutritional content by adding toppings with a couple different colours like a banana and red berries. 🍓🍌🍐
Chocolate Lovers Delight: Chocolate Chia Pudding
Chia seeds are loaded with vitamins, minerals and fibre. Per gram, they are high in omega 3, iron and even protein!
So go ahead and indulge in some pudding for breakfast!
Chocolate Chia Pudding:
*Makes one serving
1 cup almond, coconut or other milk
2 Tbsp chia seeds (+ 1 Tbsp if not using coconut milk)
2 Tbs cocoa powder
1 tsp Vanilla
1/2 tsp cinnamon
1 Tbs maple syrup
Add the ingredients to a bottle. Stir with a fork then secure the lid and shake so all ingredients are mixed.
The pudding gets thicker with time so this is great to make the night before or take with you to eat at work.
Top with your favourite berries, nuts, seed, shredded coconut, sliced bananas or whatever you like and aim to get in 3 colours with berries, banana nuts and seeds!
3 quick easy and healthy recipes with:
3 colours ✔️🍓🍑🥬
At least 2 servings fruits/veg ✔️
Delish ✔️
Now that’s a good breakfast!
Know someone who could use a bit of stress relief? Share this post and spread some joy! ☺️
Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.