March 2018 archive

Healthy Meals You Can Make in 5 Minutes

You know how important it is to eat nutritious, balanced meals. But if you’re anything like most of us, you sometimes reach for a meal or snack that’s more convenient and quick than it is healthy. It’s tough to always eat well when you’re on the go from morning until night.

Luckily, you don’t have to choose between convenience and your health. There are plenty of meals out there that are quick, easy, and healthy all at once. By learning a few new standby recipes and keeping the right ingredients on hand, you can throw together tasty meals in a snap, and you won’t have to suffer through any guilt or food hangovers later. Quite the opposite – the right food choices will keep you feeling energetic for hours.

Sound good? Here are three quick and healthy meals you can learn to make today.

Berry Smoothie Bowl

blueberry smoothie with chia seeds and fresh berry

Do you have frozen fruit, peanut butter powder, cashew milk, and a blender? If so, you can throw together this refreshing smoothie bowl in just minutes. It might taste like dessert, but this smoothie bowl is packed with filling fiber and cancer-fighting antioxidants. The recipe is also easy to tweak based on whatever you’ve got on hand. As written, this is a vegan-friendly recipe, but if you’re not vegan, you could try replacing the cashew milk with Greek yogurt. You can also vary the fruits you include or try topping the bowl with different garnishes.

To make this smoothie bowl, you will need:

  • 3 or 4 frozen bananas
  • 1/3 cup (or a handful) frozen blueberries
  • 1/3 cup (or a handful) frozen raspberries
  • 2 tablespoons peanut butter powder
  • 1/4 cup cashew milk
  • Granola, extra berries, or molasses for garnishing

Toss all of your fruit, cashew milk, and peanut butter powder into a blender. Blend until smooth. This might be easier if you break up your frozen bananas first. Put the smoothie in a bowl, add whatever toppings you like, and enjoy.

5-Minute Savory Microwave Breakfast Mug

If you have five extra minutes and some leftovers in your fridge, you can whip up this fast and easy egg-and-cheese mug for breakfast (or any other meal, really). Besides being super-convenient and minimizing cleanup, one extra benefit of making this meal in a mug is that it’s portable – you can zap it in the microwave and then bring it with you on your way to work or school. What’s not to like?

To make this mug of cheesy goodness, you’ll need:

  • About 1 cup stale bread, torn into 1/2-inch pieces
  • 1/4 cup cooked, chopped meat
  • 1/4 cup finely chopped vegetables (like spinach, mushrooms, or bell pepper)
  • 1 tablespoon butter
  • 3 tablespoons milk
  • 2 tablespoons shredded cheese
  • 1 egg
  • Salt and pepper to taste

Start by tearing up your bread and chopping your meat and vegetables finely. Next, microwave the butter in the bottom of a large mug until it melts, about 20 seconds. Whisk in your egg, milk, salt, and pepper. Add your chopped meat and vegetables and your shredded cheese. Then mix in the bread, making sure all the pieces are coated with the egg mixture. Let the bread soak undisturbed for one minute. Then microwave the whole mug for 90 seconds, or until the center is cooked through.

No-Bake Coconut Protein Bites

Coconut Bites

Raw Homemade Healthy Gluten Free Date Bites with Cherry and Chocolate

These sweet, satisfying protein bites make a great quick breakfast or snack. If you tend to crave a pick-me-up during the afternoon slump, try whipping up a batch of these bites so you won’t be tempted to visit the vending machine. They’re also highly customizable, so you can experiment with adding your favorite ingredients!

To make these protein bites, you’ll need:

  • 1 cup pitted Medjool dates
  • 1/2 cup quick oats
  • 1/4 cup hemp seeds
  • 1/4 cup vanilla protein powder
  • 1/4 cup shredded coconut
  • 1 teaspoon cinnamon

Put all the ingredients into a food processor or blender. Mix until the ingredients are combined into a dough. Roll the dough into balls – this recipe makes about 14. For best texture, store in the fridge or the freezer.

Guest post by Jason Malone

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