Eating healthy sometimes become last of your priorities. Kids, juggling work, social commitments, home commitments, and something after another... It may seem easier to just grab some take-out, or to cook the first available junk food in your kitchen cabinets. But eating healthfully can be really easy – as long as you take a 'little' time to prepare.
You can do this by making a little commitment to think of what you’ll buy at the grocery store and do some meal planning. It will take an hour or less to write up a few meals you’ll make during the week. It can save lots of time and energy from last minute preparation. On the other hand, be prepared for a quickie meal list too, because you never know when you’ll be stuck at work for longer than usual and have to have dinner on the table – as fast as it could. Lets have few (Veg/Vegan) dishes, with full of energy and nutrients, yet simple.
Chickpea and Potato Salad
4 small or 2 medium potatoes
2 cup cooked (boiled) chickpeas, drained
1 medium cucumber peeled and cut into 1/2-inch cubes
2 medium tomatoes, quartered
1 small onion
6 to 8 black olives, sliced
1/2 tablespoon cider vinegar
Salt, to taste
Boil the potatoes until tender. When cool enough to handle, peel and cut into 1/2-inch cubes. Place in a large storage container and add all remaining ingredients. Stir well till flavors blend. Add salt to taste and serve with bread (optional)
Preparation time: 20 minute(s)
Number of servings: 4
Lentil Soup with Coriander and Cumin
Tip: Cook this rich and fragrant soup in the pressure cooker and have it on the table in about a half hour. But if pressure cooking is not your style, simply cook it in a covered pot over low heat, adding extra water as necessary, until the lentils are tender.
2 cups lentils, uncooked
8 cups water or vegetable broth
1 large onion, chopped
2 large carrots, thickly sliced
2 large potatoes, cut into large cubes
2 bay leaves
1 teaspoon ground coriander
1/2 teaspoon ground cumin
freshly ground pepper, to taste
2 cloves garlic, minced
Fresh coriander (chopped if large leaves)
2 teaspoons lemon juice
Pick over the lentils and rinse well. Start the water or broth heating in the pressure cooker while you chop the vegetables. Add all ingredients except the additional seasonings and salt into the cooker and bring to a boil. Seal the cooker and cook at high pressure for 10 minutes. Remove from heat and allow to sit for 5 minutes before using a quick-release method to release the pressure.
Check to make sure the lentils and potatoes are tender; if not, cook, covered but not at pressure, until done, adding water if it seems too thick. Remove the bay leaves, and add the additional seasonings, and salt to taste. Stir in the lemon juice and serve.
Preparation time: 10 minute(s) | Cooking time: 20 minute(s)
Number of servings: 8
Broccoli Stirfry with Tofu
Tip: This is a “dry” stir-fry that doesn’t have much sauce, so it’s best served with seasoned rice or pasta.
14 ounces tofu, cut into small cubes
2 cloves garlic, thinly sliced
3 tablespoons apple juice and 1 tablespoon vinegar
2 tablespoons soy sauce
1 medium onion
1/2 red bell pepper
2 cloves garlic
1 teaspoon minced ginger root
1 broccoli chopped
2 tablespoons water
1/2 teaspoon sesame oil (or your choice oil)
additional 1 tablespoon soy sauce or tamari, or to taste
Combine the tofu, sliced garlic, apple juice and vinegar and 2 tablespoons soy sauce in a bowl. Stir it and let tofu marinate. Chop the vegetables and heat over medium-high. Cut onion in thin vertical slices. Slice the bell pepper thinly, and mince the garlic and ginger. When the pan is hot, drain the tofu, keeping the marinade in a large bowl. Cook tofu, turning every minute or so, until it’s beginning to brown on most sides, about 6 minutes.
Transfer the tofu to the large bowl with the marinade, stir gently, and cover with a plate.
Add the onion to the hot pan and cook for about 2 minutes. Add the bell pepper, garlic, ginger, and pepper flakes and cook for another minute. Add the broccoli and two tablespoons of water and cover quickly. Steam for 2-3 minutes or until broccoli is slightly tender but still crisp. Add the tofu and marinade with the sesame oil and additional soy sauce, and stir well. Heat for just a minute or two and serve immediately.
Preparation time: 5 minute(s) | Cooking time: 15 minute(s)
Number of servings: 3
I simply love the tartness of grapefruit (If grapefruit's not for you, change it with pineapple).
2 tablespoons lemon juice
1 Small Apple, cored and cubed
1 Medium Pear or Green Apple, cored and cubed
1 Grapefruit juice/segments
1 Orange segments
1 cup orange juice
Pour the lemon juice into a bowl, add the apple and pear and swirl to coat. Add grapefruit and orange segments (add juice too), gently stir to mix. Put in the fridge, serve chilled.
Preparation time: 10 minute(s)
Now a recipe for you sweet tooth, it is natural and as healthy as above recipes
Strawberry-Melon Summer Salad
Tip: You can add you favorite fruits like, mango or papaya to rise the flavor
1 tablespoon honey
1 teaspoon lemon juice
2 cups watermelon cubes
2 cups melon cubes
2 cups halved fresh strawberries
1 cup cherries
In a salad bowl, whisk together honey, and lemon juice until smooth, and gently add the melon, watermelon cubes and strawberries. Add cherries, toss to coat, decorate and serve.