I often hear people say “I live a busy lifestyle and don’t have time to cook healthy meals” but what I would say to that is there is no greater investment than taking proper care of our bodies. Those who think they have no time for healthy eating, will sooner or later have to find time for illness. I know that sounds a bit harsh but I share that as a loving but truthful reminder that the choices we make help to shape our daily and future realities. We can either make time to cook healthy meals that help us fight disease or we can spend our time in a doctor’s office being tested and treated for illnesses many of which are preventable.
Eating healthy doesn’t have to be complicated or require hours in the kitchen. I love to cook for myself and my family, it brings me great joy to prepare meals for others but I understand if spending hours in the kitchen cooking is not something you enjoy and that’s okay. With a decision to love your body and a little bit of planning you can proudly take care of the temple God gifted you with and eat healthy without having to spend a ton of time in the kitchen.
These are some of my favorite chef inspired meals that are not only packed with body fueling and disease fighting nutrients but they literally take no time at all to whip up with 5 ingredients or less! Even better, you could carve out an hour once a week to prepare these recipes so you have healthy meals to take with you or pull out of the fridge and simply warm up all throughout the week.
(And here’s a quick budget-friendly grocery tip: look for fresh foods that are in season at your local farmer’s markets and on sale at your grocery store . Eating healthy doesn’t have to break the bank either. Buying vegetables and fruits that are in the peak of their growing season is a great way to stay in budget. You can even buy in bulk when you find them at a great price and cut them up for the freezer to use later in stews and smoothies)
Fish With Chorizo, Sun-dried Tomatoes and Mashed Peas
1 cup frozen peas (thawed)
3 tbsp olive oil
12 oz Red snapper (or your favorite fish)
1/4 pound chorizo
3 tbsp diced sun dried tomatoes
Cook chorizo in a pan over medium high pan and let oils release from chorizo. Remove chorizo and lay fish in pan and cook for about 4 min (depends on they type of fish and thickness) flip and cook on the other side about 3 min. or until fish is cooked. In a small blender and 1 cup of peas and olive oil in a blender. Blend until almost smooth. (add salt and pepper to taste). Place fish on plate and top with blended peas. Sprinkle chorizo and sun dried tomato on top.
Makes around 3 servings
Pecan Crusted Chicken
This 5-ingredient dish is perfect for any night of the week! The chicken turned out juicy and tender, full of flavor!
4 boneless, skinless chicken breasts
1 cup pecans, finely chopped
1/2 t seasoned salt
1/4 t pepper
1 egg, beaten OR 2 Tbsp melted butter
Preheat the oven to 400. Combine pecans, seasoned salt and pepper in a bowl. In another put the beaten egg OR the melted butter. Dip each piece of chicken in the egg or butter then press it into the pecan mixture. Place them on a baking sheet that has been sprayed with cooking spray. Bake at 400 for 20-30 minutes or until it reaches an internal temperature of 165. Enjoy!
Avocado & Kale Salad
1 Avocado cut up and diced (pit and shell removed)
3 Cups shredded kale (Rib removed)
2 Tbsp olive oil
Juice of 1/2 large lemon
Salt to taste
First, remove the ‘rib’ of kale. To remove the rib or hard stem from kale simply fold the kale in half then use a sharp knife to cut along the side of the rib and discard. If you are someone who juices you can use the kale rib in your juicer. Cut the leaves of the kale into bite sized pieces and put in a bowl. Add diced avocado, olive oil, lemon and salt and stir. Using a potato peeler, shave ribbons of Parmesan cheese on top (I love the look of the ribbons compared to grated Parmesan on this salad). Serve and enjoy!
Makes around 2-4 servings
Chicken Sausage & Power Green Scramble
(This recipe is a great option for breakfast too!!)
1 tsp oil
1 cup packed power greens (spinach, kale…)
1/2 chicken sausage (diced)
salt and pepper
Heat oil in a small pan. Add sausage and greens, stir until greens are almost wilted. Crack egg and pour on top of greens. Stir while the egg cooks. Remove from pan when egg is set. Add salt and pepper
Orange, Ginger & Soy Salmon
1 Pound Salmon Fillet
1 Cup 100% Orange Juice
2 Tbsp Grated Ginger
2 Tbsp Soy Sauce or Braggs Liquid Aminos (use liquid aminos for gluten-free)
Place salmon in large zip lock bag. Add remaining ingredients and seal bag. Place in fridge for 1-8 hours. Remove salmon from bag and grill, broil, bake or pan sear. Pour remaining marinade into a small saucepan. Cook over high heat until reduced by half and slightly thickened. Plate the salmon and pour sauce over it.
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