Top 5 Health recipes under 30 minutes - Dietician For Health

Top 5 Health recipes under 30 minutes

Fast food is not always unhealthy

Consuming healthy and having fast food doesn’t always go collectively. But with a bit of understanding and some basic kitchen preparation, it’s easy to make up a delicious and nutritious meal.

Breakfast is said to be the most important meal of the day, pushing our bodies for work, play, and productivity. Be careful about missing breakfast as this can put a damper on your day and lead to unhealthy weight gain.

You are putting in a full day of work when all of a sudden your stomach starts to growl – it’s time for lunch and take a good 30 minutes to nourish yourself during your midday break.

In some places in the world, dinner is consumed later in the evening and the meal is lighter. For others, it’s the major meal of the day and includes all the fixings.

 

  1. Pasta

Preparing time: 10 minutesCooking time: 20 minutesTotal time: 30 minutes

Yield: 2-4

This pasta recipe is great for any time of the year making use of what’s in season. Use any type of oil, flour or vegetables you want to add.

Ingredients

  • 200 g pasta of your choice
  • 1 tbsp. extra virgin olive oil
  • 2 cloves of garlic, sliced
  • 1/4 cup chopped zucchini
  • 1/2 cup chopped onion
  • 1/2 cup chopped red bell pepper
  • 1 cup chopped carrot
  • 140 g chopped asparagus
  • 120 g cup frozen peas
  • 1 tbsp. sea salt
  • 1/4 tbsp. ground black pepper
  • 1 tbsp. flour
  • 250 ml cup water
  • juice of a half lemon
  • A handful of fresh basil, chopped

Instructions

  1. Prepare pasta according to package directions.
  2. Heat the oil in a container and add the vegetables, except the frozen peas.
  3. Cook over medium-high heat till it turns golden brown.
  4. Add the frozen peas, salt, pepper, flour and cook for about one minute.
  5. Add the water, mix and cook for another 5 minutes.
  6. Add the pasta (drained), lemon juice and basil, mix and serve.
  7. You can add some cheese on top.

 

  1. Cauliflower Risotto

Preparing time: 10 minutesCooking time: 20 minutesTotal time: 30 minutes

Yield: 2-4

This delicious cauliflower risotto is lighter than the traditional risotto because is made with cauliflower instead of rice.

Ingredients

  • 1 tbsp. extra virgin olive oil (optional)
  • 1/2 cup finely chopped onion
  • 15 g celery, finely chopped
  • 2 handfuls chopped kale
  • 60 g frozen peas
  • 3 cups uncooked cauliflower, finely diced
  • 1/2 tbsp. sea salt
  • 1/8 tbsp. ground black pepper
  • 1/2 cup plant milk
  • 4 tbsp. nutritional yeast

Instructions

  1. Heat the oil in a frying pan and cook the onion and the celery over medium-high heat till they start to turn golden brown. Use water instead of oil if you want.
  2. Add the kale and peas and cook for another 5 minutes.
  3. Add the uncooked cauliflower and cook for about 5 minutes, mixing from time to time.
  4. Add the salt, pepper, and milk, mix and cook for 5 minutes more.
  5. Remove the pan from the heat; add the nutritional yeast, mix, and the risotto are ready to eat.
  • Use your favorite veggies, spices or herbs.
  • If you can’t find nutritional yeast, you can use some vegan cheese of your choice, or just remove this ingredient.

 

  1. Mashed Potatoes

Preparing time: 10 minutesCooking time: 20 minutesTotal time: 30 minutes

Yield: 4

Mashed potatoes are the perfect side meal and are also so easy. This vegan recipe is so creamy and delicious.

Ingredients

  • 1 kg of potatoes
  • 4 tbsp. extra virgin olive oil
  • 190 ml unsweetened plant milk of your choice
  • 1/2 tbsp. sea salt
  • Ground black pepper to taste

Instructions

  1. Peel and cut the potatoes into bits.
  2. Steam them for 15 to 20 minutes or until they are soft.
  3. Heat the milk in a saucepan.
  4. Place the potato pieces in a big mixing bowl and mash them.
  5. Add the rest of the ingredients and mash again.
  6. Add more pepper on top.

 

 

  1. Quinoa stir-fry

Preparing time: 10 minutesCooking time: 20 minutesTotal time: 30 minutes

Yield: 2-4

Save some time cooking big amounts of quinoa to make healthy food during the week, with vegetables.

Ingredients

•           200 g uncooked quinoa

•           1/2 onion

•           1/2 red bell pepper

•           70 g red cabbage

•           1 carrot

•           1/2 broccoli, chopped, discard the stem

•           2 tbsp. extra virgin olive oil

•           4 sliced cloves of garlic

•           1/4 tbsp. cayenne powder

•           1/2 tbsp. ground ginger

•           1 tbsp. soy sauce

•           1 tbsp. cane or coconut sugar

•           Sesame seeds

Instructions

1.         Cook the quinoa according to package directions.

2.         Steam the vegetables for about 2 minutes. Drain and set aside.

3.         Heat the oil in a frying pan and cook the garlic over medium-high heat for about a couple of minutes.

4.         Add the cayenne powder and the vegetables and cook for another 2 minutes, mixing regularly.

5.         Add the quinoa and the rest of the ingredients except the sesame seeds and cook for 2 minutes more.

6.         Serve with some sesame seeds on top.

7.         Keep in a sealed container in the fridge for about 5 days.

 

5.    Roasted Tomato and Herb Soup Recipe

Preparing time: 05 MinutesCooking time: 20 minutes total time: 25 Minutes

Yield: 4

Soup prepared with oven roasted tomatoes, flavored with garlic and mixed herbs, served hot with fresh cream and herbs.

Ingredients

  • 12 Large Tomatoes, sliced
  • 4-5 cloves Garlic
  • 1/2 tbsp. Black Peppercorn
  • 3/4 tbsp. mixed herbs
  • 1 & 1/2 tbsp. extra virgin olive oil
  • Salt to taste
  • Water as required
  • For garnishing:
  • 1 tbsp. fresh cream
  • 1 tbsp. mixed herbs

Instructions

  1. Pre-heat the oven at 180°C.
  2. Put the sliced tomatoes and garlic in the baking tray.
  3. Add olive oil.
  4. Oven roasts for 15 minutes until the tomatoes leave their peel.
  5. Once the tomatoes are done, put aside to cool.
  6. Blend the tomatoes in a food processor, garlic, peppercorn, mixed herbs.
  7. Make an even puree by adding a little water.
  8. Put the puree on the flame.
  9. Add salt. Modify the consistency.
  10. Serve hot with fresh cream and garnished with mixed herbs.

You may add a little sugar if, Use the oil, sweetener, vegetables, spices or ingredients as you like, this recipe always works.

I hope all these healthy and delicious recipes will help you in weight-loss and save time.

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1 Comment on "Top 5 Health recipes under 30 minutes"

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Your recipes are easy to make, and less time consuming. They are tasty and healthy. Loved the food.