Written by: Belinda Kiriakou, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
In today's fast-paced world, finding time to prepare healthy meals can be a challenge. However, maintaining a nutritious diet is crucial for our well-being. Here are five easy-to-make and healthy recipes tailored for busy individuals who want to prioritize their health amidst their busy schedules.
1. Sheet pan chicken and vegetables
Ingredients:
Chicken breast
Assorted vegetables (bell peppers, broccoli, carrots)
Olive oil
Garlic, minced
Salt and pepper to taste
Instructions:
Preheat the oven to 400°F (200°C).
Place chicken breast and chopped vegetables on a baking sheet.
Drizzle olive oil and sprinkle minced garlic, salt, and pepper over them.
Toss to coat evenly and spread in a single layer.
Roast for 20-25 minutes or until chicken is cooked through and vegetables are tender.
*Source*: Healthline – "One-Pan Garlic Herb Chicken and Veggies"
2. Quinoa salad
Ingredients:
Quinoa
Mixed vegetables (cucumber, cherry tomatoes, spinach)
Chickpeas
Olive oil
Lemon juice
Fresh herbs (parsley, mint)
Instructions:
Cook quinoa according to package instructions.
Mix cooked quinoa with chopped vegetables and chickpeas.
Drizzle olive oil and lemon juice, toss, and garnish with fresh herbs.
*Source*: BBC Good Food – "Quinoa Salad"
3. Smoothie bowl
Ingredients:
Frozen mixed berries
Banana
Greek yogurt
Honey
Granola
Chia seeds
Instructions:
Blend frozen berries, banana, and Greek yogurt until smooth.
Pour into a bowl and top with granola, chia seeds, and a drizzle of honey.
*Source*: Minimalist Baker – "Easy Berry Smoothie Bowl"
4. Stir-fry tofu and vegetables
Ingredients:
Firm tofu
Mixed vegetables (broccoli, bell peppers, snap peas)
Soy sauce
Garlic and ginger, minced
Olive oil
Instructions:
Press tofu to remove excess moisture and cut into cubes.
Stir-fry tofu and vegetables in olive oil, garlic, and ginger.
Add soy sauce and continue to cook until vegetables are tender.
*Source*: EatingWell – "Tofu & Vegetable Stir-Fry"
5. Mason jar salads
Ingredients:
Mixed greens
Cherry tomatoes
Cucumbers
Grilled chicken (optional)
Olive oil and vinegar dressing
Instructions:
Layer ingredients in a mason jar, starting with the dressing at the bottom.
Top with greens, tomatoes, cucumbers, and grilled chicken if desired.
Seal the jar and shake before eating.
*Source*: The Kitchn – "How To Pack the Perfect Salad in a Jar"
Conclusion
With these quick and nutritious recipes, even busy individuals can maintain a healthy diet without sacrificing their precious time. Incorporate these recipes into your routine for a delicious and healthful approach to mealtime. Always remember to adjust ingredients and portions according to your dietary needs and preferences. Happy cooking!
Belinda Kiriakou, Executive Contributor Brainz Magazine
Belinda Kiriakou, an IFBB Pro and International cover model and Miss Universe Canada’s “Best Body” & “Audience Favorite” – is a well-known fitness professional and marketing consultant in Canada with 20 years of experience in health and fitness and most recently within hospitality and the entertainment sector. From competing as a professional fitness model to co-owning a personal training business, Belinda penetrated the hospitality industry working as a corporate fitness executive for leading companies in hospitality in Mexico & the Caribbean. While overcoming her own health challenges as a new mom, she was inspired to create her coaching business and “Hii5 Fit” – a fitness app for women, especially moms.
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