Putting together a weekly menu of healthy options can be discouraging at times. It’s very easy to get tired of the same chicken and vegetables day in and day out. That’s where variety and spices can make a real difference in how you might look forward to dinner. Here are some very simple and easy recipes to whip up on the fly if you happen to need to cook a healthy option on the fly.
All of these recipes are perfect for your wedding diet plan and can be made within twenty minutes.
Breakfast Egg Creation
2 teaspoons coconut oil
1/2 small red onion, diced (1 cup)
1 red bell pepper, seeded and diced
1 cup drained, rinsed canned black beans
1/4 teaspoon chili flakes
Salt and freshly ground black pepper
6 free range eggs
1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese
1/4 cup sour cream
1/4 cup salsa
1 large tomato, (4 ounces) seeded and diced
1 small avocado (4 ounces), cubed
Heat the coconut oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
Whisk together the eggs then stir in the cheese. Reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each plate with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Enjoy.
Excellent source of: Protein, Fiber, Vitamin A, Vitamin C,
Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium
20-Minute Shrimp and Yogurt-Hummus Sauce
This simple and quick shrimp dish will get you plenty of protein, vegetables and fruit all ready to go in around 5 minutes.
1/4 cup dried apricots, chopped (or golden raisins)
2 tablespoons olive oil
1/2 cup 2-percent plain Greek yogurt
1 tablespoon prepared hummus
2 tablespoons chopped fresh mint or dill
1 1/4 pounds medium shrimp, peeled and deveined, tails removed
1 cup cherry tomatoes, halved
1/4 to 1/2 teaspoon hot paprika
Juice of 1/2 lemon
Stir together the yogurt, hummus, mint and 1 to 2 tablespoons water in another bowl. Season with salt and set aside.
Toss the shrimp, tomatoes, 1 tablespoon olive oil and paprika together. Spread out on a baking sheet and broil until the shrimp is opaque and cooked through, about 4 minutes. Drizzle with the lemon juice.
Divide the shrimp among 4 plates. Scrape any of the drippings from the baking sheet into the yogurt-hummus sauce. Serve the shrimp with the sauce. Add apricots over the top of the shrimp.
Soy Glazed Salmon with Cucumber Avacado salad
Chockfull of the healthiest ingredients, this soy glazed salmon is the perfect way to spice up a fish that you might be getting tired of.
1 tablespoon organic honey
2 1/2 teaspoons low-sodium soy sauce
4 6-ounce skinless center-cut salmon fillets
1 teaspoon sesame oil
2 tablespoons rice vinegar (not seasoned)
1 tablespoon mayonnaise
1 medium English cucumber, quartered lengthwise and sliced
3 scallions, thinly sliced
1 avocado, halved, seeded and chopped
Jarred pickled ginger, for serving (optional)
Preheat the oven to 400 degrees F. Mix the honey, 2 teaspoons soy sauce in a small microwave-safe bowl. Microwave until just simmering, 30 to 40 seconds.
Rub the fish fillets all over with 1/2 teaspoon sesame oil and season lightly with salt. Place the fish in a baking dish and bake 5 minutes. Remove from the oven and brush with the honey-soy sauce mixture. Return the fish to the oven and continue baking until just cooked through, 7 to 9 more minutes.
Meanwhile, whisk the rice vinegar, mayonnaise and the remaining 1/2 teaspoon each soy sauce and sesame oil in a large bowl. Add the cucumber, scallions and 1/4 teaspoon salt and toss. Gently fold in the avocado. Serve the salmon with the salad and pickled ginger.
These simple and easy to follow recipes should make sticking to your diet plan with your future spouse easy and delicious. Your wedding diet shouldn’t be hard to stick to or make you force distasteful food at home whenever you’re hungry. Make a meal that will be memorable for you and your spouse!