Most of us want to eat healthy, but we simply don’t have the time.We all lead busy lives that leave little time for healthy meal preparation, but the alternative of fast-food meals, frozen dinners and restaurant fare is making us lose the battle of the bulge.Too often I see people exercise hard every day, and then flush their results away with irresponsible eating. To get on the fast track to quick, healthy eating, here are five healthy meals that take only 5 minutes to prepare:Traditional pancakes are filled with carbs, grains and a plethora of simple sugars ó not something you’d consider healthy. Eat pancakes regularly, and you’ll find your fitness results quickly disappear. However, this simple, wholesome, three-ingredient pancake recipe is the exception.Three-ingredient pancakesIngredients
- 3 ripe bananas
- 2 eggs
- 3 tablespoons almond butter
- 1/2 teaspoon vanilla extract or ground cinnamon *optional
Mash the bananas in a bowl (or blend in a food processor). Add the eggs, almond butter and flavor additions. Mix until smooth. Preheat a griddle or skillet. Lightly grease with coconut oil. Pour the batter in one-quarter cup scoops. Once bubbles form, flip and cook the other side until golden.Serve with fresh fruit.
Creamy protein mousseIngredients
- 1 cup chopped fruit
- 1 (13.5oz) can coconut milk, full fat (chilled in the fridge overnight)
- 1 teaspoon vanilla extract
- 2 frozen bananas, peeled
- 1 tablespoon coconut oil
- 1/4 teaspoon almond extract
- 1/2 cup stevia-sweetened vanilla protein powder
Chill the can of coconut milk in the fridge overnight. Do NOT shake the can. Carefully turn the can over and open from the bottom. Drain out the liquid and scoop the white cream into a food processor. Discard the liquid.Throw all of the ingredients into a food processor. Blend on high until creamy. Enjoy chilled.
BreakfastThe most important meal of the day; not only because it is the meal that breaks your overnight fast. What you decide to eat for breakfast sets the tone for the rest of your food decisions all day. A donut or breakfast sandwich grabbed from a drive-thru will set you up to eat junk for the rest of the day. On the other hand, a wholesome, nutritious breakfast will prompt you to eat good foods all day long. This quick breakfast recipe is packed with amazing, natural flavor as well as protein-filled eggs to power your day.
Zucchini egg scramble Ingredients
- 1 teaspoon olive oil
- 1 zucchini, thinly sliced
- 2 tablespoons green onion, chopped
- 2 tablespoons chives, chopped
- 1 teaspoon fresh rosemary, minced
- 2 organic eggs
In a small skillet, add the olive oil over medium heat. Add the zucchini, green onion, chives and rosemary. Cook until the zucchini is lightly browned on both sides. Crack the eggs into the skillet and continue to cook, mixing, until the eggs are set. Remove from heat and enjoy. I’ve saved the best for last. I’d like you to consider an ëeverything salad’ to be the perfect, quick and guilt-free meal. By taking a big bowl of fresh greens and topping it with lean protein, colorful veggies and a light, homemade dressing ó itís the perfect meal.
Everything saladIngredients
- Dark leafy greens (spinach, arugula, kale)
- Lean protein (chicken, turkey, lamb, hard boiled egg)
- Colorful veggies, chopped (bell peppers, tomatoes, zucchini)
- Fresh herbs (basil, rosemary, oregano, mint)
- Homemade dressing (see recipe below)
Raid the fridge for fresh, organic produce and lean, cooked protein. Add in some fresh veggies and chopped herbs and mix together with a simple, homemade dressing. There you have it, the perfect meal!While eating healthy, nutritious meals is awesome, don’t forget that exercise is half the battle when it comes to getting and staying fit.
Recipe of the monthTurkey spinach saladHere’s a quick and flavorful salad that makes a wonderful fitness meal. It’s filled with fiber, protein and satisfying flavor. Use the dressing recipe below whenever salad is on the menu for dinner. Servings: 4Ingredients
2 cups shredded roasted turkey- 1 organic apple, chopped
- 2 organic celery stalks, chopped
- 1/4 cup fresh mint leaves, finely chopped
- 1 cup organic, red grapes, halved
- 4 cups baby spinach
Salad dressing:
1/4 cup olive oil- 1/4 cup fresh squeezed orange juice
- 1 tablespoon orange zest
- Stevia to taste
- 1 tablespoon Dijon mustard
- Dash of salt and pepper
In a small bowl whisk the olive oil, orange juice, orange zest, stevia, Dijon, salt and pepper. In a medium bowl combine the turkey, apple, celery, mint and grapes. Toss with the dressing. Prepare each plate with a pile of spinach. Top with the turkey salad mixture.Nutritional Analysis: One serving equals: Calories: 289 Fat: 15 g Carbohydrates: 13 g Sodium: 795 mg Fiber: 2 g Protein: 25 g
