9 Quick & Healthy Recipes For The Time-Strapped Woman
Posted on Feb 01, 2018
Living a healthy lifestyle can often come off as time-consuming and very expensive. After all, why would you waste precious time cooking when you can be well...anything else? We can't ignore real life though. As a student who balances school, studying, and work, I hardly have any time to cook. If I do have time, I’m usually too tired or too lazy. Over the years, I've found some of my favorite go-to quick healthy breakfast, lunch, and dinner recipes that I whip up for the busiest of days. No excuses! ;)
Here are some of my favorites:
1) Veggie n’ Egg Muffins
The best part about this recipe is that you can make a large batch on the weekend to grab and go throughout the week.
In a large bowl, mix together eggs, chopped tomatoes, mushrooms, spinach, olives, onion, broccoli, bell peppers, or other veggies of your choice. You can add cooked meat such as turkey if you like. Add a splash of milk and a small amount of any of your favorite shredded cheese. Season with salt and pepper and add herbs and spices such as paprika, dried basil, parsley or others that you prefer. Pour this mixture into a muffin tin and bake at 350°F for 10-20 minutes or until brown and eggs have set. Wrap these muffins separately and refrigerate so you can just grab and go during the week!
2) Banana and Egg Pancakes
This pancake recipe is super easy and great for breakfast or even a snack. The best part? It only needs two ingredients!
In a bowl, mash one ripe banana and cack two eggs and mix well until you achieve a smooth texture. For extra thickness and bonus protein, you can add a tablespoon of oat flour. Put a pan on medium heat and add a tablespoon of olive or coconut oil. Pour the batter into the pan and let cook until the bottom has turned golden-brown. Flip the pancake and cook for 1 minute or until brown. Top with pure maple syrup or any nut butter, some fruit, and you're ready to go! This is a great on the go snack for toddlers as well!
3) My go-to Oatmeal
Oatmeal is a good source of fiber and lowers your cholesterol. I actually eat it every morning and it’s my favorite breakfast.
Do your self a favor and get a large box of quick oats so you always have this meal to fall back on for the days you're running low. Cook as the directions say on the label. It literally takes five minutes. I’m super lazy, especially when it comes to cooking, so I like to make a big pot of oatmeal over the weekend and use it for the rest of the week. Just scoop some oatmeal into a bowl and top it with whatever suits your heart: berries, nuts, nut butters, dried fruits, jams, peaches, maple syrup – the possibilities are endless!
4) Savory Berry Yogurt Bowl
This is the quickest breakfast recipe of all – with great nutritional value.
Mix together plain Greek yogurt with a hint of cinnamon. Add in berries of your choice along with crushed walnuts or sliced almonds. Top with whole-grain granola if desired. Voila!
5) Mediterranean Wrap
Spread a whole-grain pita or tortilla with hummus. Add toppings of baby spinach, tomato, cucumbers, mashed hard-boiled eggs, or avocado. Roll it up and enjoy!
6) Salmon Toast
Grab some whole-grain bread or an English muffin and spread some goat cheese, feta, ricotta, greek yogurt, salt, and herbs. You can use other whole-food spreads if you like. Top with smoked salmon and you're ready to go!
7) Tuna Salad
You can make this salad in bulk over the weekend and divide it into separate containers so you can just put it in your lunchbox in the morning.
Chop up lettuce, tomatoes, olives, a boiled egg, apple, and cucumber. Add a large scoop of tuna, some corn, and ½ cup of cooked plain pasta. Mix everything together and top with balsamic vinaigrette.
8) Healthy “Fried” Rice
Cook brown or white rice. Using a skillet, saute chopped onions and garlic in olive oil. Add peas and carrots (thawed if frozen) and cook until warm. Add rice and more oil if needed until everything is warm. Season with salt, pepper, and preferred spices. Add in two beaten eggs and mix until the rice is fully coated. If you want more protein, add cooked chicken or beans before the eggs. Super healthy, filling, and tasty!
9) Lean Burgers & Baked Sweet Potato Fries
Cut sweet potatoes into spears, sprinkle some olive oil, season with salt, pepper, and any other spices/herbs you like. Bake on a sheet pan in a single layer at 450°F for 20 minutes until tender and golden. Meanwhile, shape lean ground turkey or burger meat into patties. Season and grill or pan fry until cooked. Put the burgers on whole-grain or oat buns or wrap them in a strong piece of lettuce alongside a steamed veggie such as asparagus or broccoli. Top with plain yogurt or another healthy sauce and your dinner is served!
Saleha Bharde is currently an undergraduate student studying Kinesiology and Nutrition at the University of Maryland. She loves to play sports and eat healthy while sharing the benefits of both with others. She is working towards becoming an occupational therapist and personal trainer. You can reach Saleha at email@example.com