Easy to prepare food
Check out
the fast food that health experts would approve of.
Breakfast
A
Southern classic, cheesy grits don’t have to be a complete fat and calorie
bomb. Cook them in water rather than milk and omit the butter. But keep the
cheddar (the two tablespoons per serving here keeps this gooey and rich and
provides almost 10 percent of your daily calcium), then add eggs for staying
power, chopped chives to lend a slightly oniony flavor, and garlic, which makes
everything taste better.
Morning
sandwiches can be so much more than a smashed bacon, egg, and cheese eaten
behind the wheel. Yes, this one does call for a fork and knife, but it’s worth
it. Toasted bread is topped with spicy arugula, a good source of vitamin K,
which helps blood clot. Then add an egg, salty ricotta (it has more protein
than cottage cheese), Parmesan, and thyme, and it’s a sandwich like no other.
The
number of pumpkin-pie-spiked foods turned ridiculous when Pringles debuted
chips in 2012 in the flavor. That said, some foods really do taste better with
the spice—and you can make them at home year-round. This healthy,
autumn-inspired oatmeal combines pumpkin puree, pumpkin pie spice, cinnamon,
and vanilla to give it a pie flavor, then tops it all off with dried
cranberries to natural sweetness.
A stack
of homemade flapjacks doesn’t take that long—and these are free of gluten,
dairy, eggs, and nuts. But they still taste amazing and fluffy thanks to
bananas, coconut, cinnamon, and of course blueberries, which may prevent memory problems
and heart disease.
When
properly prepared, tofu is anything but
blah—and this version provides as much protein as a scrambled egg. Toss the
vegan staple with cheesy nutritional yeast, turmeric, cumin, and paprika (buy
smoked for even more flavor), and even egg lovers will enjoy it.
Forget
flavored oatmeal packets and go au naturel with this oatmeal that’s reminiscent
of a cobbler. With fresh peaches, chopped pecans (or your nut of choice), and
cinnamon, it will satisfy your sweet tooth so much that you may find yourself
making it for dessert.
Avocado toast is all the rage, but adding a
poached egg takes it to a new level and completes the trifecta of nutrition:
protein, fats, and carbs. It’s the perfect easy breakfast to serve guests;
Parmesan cheese and fresh herbs sprinkled on top make it look and taste fancy,
and it’s prepared in less than 10 minutes flat.
Make the
most of ingredients lingering in your fridge with this seriously fast
breakfast. Toss your favorite breakfast meat (or skip it if you’re vegetarian),
salsa, eggs, and cheese in a mug, zap for 2 minutes, and season to taste.
Breakfast has never been easier to make—or clean up.
Fabulous
as it is, quinoa takes some time cook, and while some people have said it can
be nuked, most microwaves take more than 10 minutes. But quinoa flakes—which
are like oats but are a complete protein—can be ready in a flash. Cook them in
your preferred milk with dried berries, then top away with nuts, nut butter,
seeds, and fresh fruit.
Lunch
A
delicious dinner for one, this noodle bowl gets all the flavors of your fave
quick-cook noodle cups without the icky additives. Rice noodles provide the
bulk of this vegetarian-friendly bowl that uses boxed butternut squash soup as
the base for fast cooking. Pea shoots taste like, well, peas, and are rich in
vitamins A and C and folic acid, but use spinach if you can’t find them.
Stuffed
with tasty, healthy ingredients, quesadillas are an easy way to get a quick
lunch on the table. This Tex-Mex version pairs black beans and corn with salsa,
cheese, and red pepper flakes in a flour tortilla for a filling, fiber-packed
meal, especially if use whole-wheat tortillas.
Not only
good for guacamole, moist desserts, and rich smoothies, avocados are designed to be
stuffed! Remove the pit and fill the center with a mixture of tomato, feta,
onion, and herbs, and it’s a filling meal that’s pretty enough to serve at a brunch—after all, not every
breakfast-meets-lunch recipe should take hours to prepare.
Bored of
tuna salad? Try canned salmon and skip the mayo. Instead mix the richer-tasting
fish with creamy, slightly nutty cannellini beans, Parm, and fresh basil for a
super easy meal that’s as delicious on its own as it is in a pita, on greens,
or with whole-grain crackers.
Leftover
chicken finds a new home in this quick burrito. Mix it with avocado and
cheese—we’d we’d take it a step further and toss in some peppers, onions, and
maybe some greens—and cook in a pan. Bonus: Make a few at once and freeze the
extras for an even faster lunch next time.
Colorful
and crunchy, this salad is just what the doctor ordered when leafy-greens-based
varieties are boring you out. Crunchy coleslaw mix and dried ramen noodles
(swap in crunchy rice noodles for a healthier option) are tossed with avocado
for healthy fats, edamame for protein, and mango for vision-protecting beta
carotene. Make this at home before work, then let it sit in the office fridge
to let everything soak up the honey-soy dressing.
If you
always reach for the wings during game day, this is the lunch quesadilla for
you. It’s spicy, creamy, and loaded with flavor. Black beans add extra fiber
and protein, and green onions add a little extra zest. Feel free to scale back
on the sour cream or sub Greek yogurt instead.
Rather
than topping a salad with bagged croutons, whip up this Tuscan version with
toasted bread cubes. There’s the usual good-alone-but-better-together suspects
expected in something called “Mediterranean”: beefsteak tomatoes, cucumbers,
feta, salami (nix it if you’re vegetarian), and olives, which are key since the
fats in them help your body absorb the nutrients in the veggies.
While
this recipe uses liquid eggs, substitute two whole eggs instead since the cholesterol and fat from
the real thing aren’t bad for you. Add whatever herbs—fresh or dried—appeal,
since all have different flavors and health benefits. Like pizza and mashed potatoes,
frittata tastes just as good cold as it does hot, so go ahead and double the
recipe and have the other half for breakfast.
Italian
and Mexican favorites team up for a mashup that’s better than anything mixed by a DJ. The how-to is pretty obvious: Fill
a tortilla with tomatoes, mozzarella, and basil; cook until the cheese is
melted; then drizzle with balsamic glaze for the final, flavor-loaded touch of
the salad.
This is
not just another turkey sandwich. Smear any spreadable cheese with herbs in it
(cream cheese would work well) on a tortilla and roll up with spinach,
provolone, heart-healthy avocado, and red bell pepper. This recipe is soft,
creamy, and crunchy, but view it as a starting place and play with other
fillings.
Dinner
Fried
rice is a dream for cooks pressed on time, and this version is no exception.
Leftover brown rice works best for this but, if you’re in a pinch,
microwaveable rice stands in well. Peas, eggs, and corn get tossed in with
salty soy sauce and rice vinegar. Mix in any of your other favorite vegetables
too; you really can’t go wrong.
Because
it cooks so quickly, shrimp is the perfect protein for busy evenings. Season
with paprika, cumin, cayenne, and cinnamon (yes, cinnamon; it adds warmth) for
maximum taste, and sauté for just minutes in butter. Toss with fresh lime juice
and a homemade honey lime dipping sauce that tempers the heat of the
crustaceans.
As if the
ingredients alone weren’t enough to draw us in, this meal is also speedier than
Usain Bolt (OK, may not). Nuke a potassium-rich sweet potato, then
scrambled the insides with protein-rich eggs. Stuff all that goodness back into the tater
shell and top with cilantro, avocado, salsa, and Greek yogurt. We think we’re in love.
Stir-fries
are a natural when you want a healthy meal fast, plus they’re an easy way to
pack in vegetables: This recipe includes onions, mushrooms, tomatoes, and 2
cups of spinach per serving—that alone provides about a third of the daily
recommendation of vitamin A, plus loads of vitamin K and some potassium,
nutrients that are important for healthy eyes, bones, and heart health.
When you
want chili and you want it now, pull this recipe out. Using your
favorite store-bought salsa speeds things up, and there’s not even any dicing
or chopping involved. Use ground lean beef or turkey, and top with your
favorite fixings like sour cream, corn, avocado, or fresh-squeezed lime juice.
The
addition of cashews—a good source of bone-building phosphorus, energy-producing
magnesium, and other minerals—makes pesto incredibly creamy. Make the sauce in
a food processor, spiralize zucchini (or use a vegetable peeler), and combine
the two, then dig in!
A
complete seafood dinner in 10 minutes? Oh yes. While the salmon sears on the
stove, toss arugula with a lemon-olive oil vinaigrette, cubed avocado, and
Parmesan. Once the fish is done, plate it on top of the salad. Your heart will
thank you, since two servings of fatty fish weekly may decrease the risk of cardiovascular disease.
Forget
frozen pizza or delivery—this pie is ready even faster! Use a whole-wheat pita
as the crust, and top with barbecue sauce, red onion, mozzarella, and precooked
chicken (leftover or rotisserie from the store work well). Microwave until the
cheese is perfectly melted, and go ahead—eat the whole thing!
With five
ingredients and 10 minutes, dinner is ready. Cooking the broccoli with a
Parmesan rind infuses cheesy flavor into every spoonful, and a touch of soy
adds umami—that savory “something” that you can’t quite describe but taste
hints of (in a good way). This pureed soup packs vitamins C, A, and B6,
plus phytochemicals that may
fend off cancer.
There’s a
reason why rice and beans are so popular: They’re inexpensive and easy—but they
can be boring. Not so in this flavorful take. Traditional Latin spices like
sofrito, cumin, and chili powder are added to cooked rice. Toss in green chile
peppers for heat, black beans for protein, and you have a full meal in no time.
Crunchy,
oven-baked corn tortillas star in this meal. Once they’re golden and crispy,
top with refried beans (or any basic beans), lettuce, tomatoes, sour cream,
cheese, avocado—this is one recipe to have fun with and see what
combinations you can create.
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