Dinner time is around the corner, and you want a healthy meal, but you just don’t feel like making it. Don’t rush to the closest fast-food drive-thru or order take-out, again. We’ve got some solutions that will make you feel good about your mealtime choices.
These one-bowl meals are awesome for those days when you aren’t in the mood to make anything, and you still want to stick to your healthy meal plan. They’re also super delicious, so you may just want to make them part of your regular meal plan. Like the best antioxidants, healthy food can help you reduce the problems associated with chronic inflammation.
Get ready to love tofu. This amazing recipe uses tofu the way it was meant to be used — a wonderful protein that sucks up the delicious flavors of the foods around it and echoes it with a delightful texture.
In addition, tofu is packed with healthy benefits like amino acids, calcium, iron, and micronutrients. Once you master the art of using it, you’ll become a convert in no time.
This spicy meal can be adjusted to suit your tastes, but the base recipe is as follows.
1.5 cups uncooked white rice
2 handfuls of fresh cilantro
16 oz extra firm tofu
14 oz can pinto beans, rinsed and drained
2-3 avocados, rich in omega-3 fatty acids, just like krill oils
½ cup red onion, minced
Sofritas Sauce Ingredients:
1 roasted poblano pepper
4 chipotle peppers canned in adobo sauce
2 tablespoons of adobo sauce
2-3 cloves garlic
½ cup tomato salsa
2 tablespoons canola oil
½ teaspoon salt
A pinch of sugar
1. Roast poblano pepper. At the same time, cook the rice while adding the juice of three limes. Toss rice with chopped cilantro and salt when finished cooking.
2. Mix the sauce and the soft roasted pepper in a food processor with the rest of the sofritas sauce ingredients, until you get a paste consistency.
3. Slice the tofu, and use paper towels to press out excess moisture. Heat oil in a skillet over medium-high heat and fry the tofu until it just starts to get golden and crispy. Then scramble with a spatula. Add the sofritas sauce to the tofu along with ½ cup water and pinto beans. Cook about 15-20 minutes, adding more water if it starts to dry out.
4. Mash avocados and add red onion, more cilantro and the juice of 2 limes. Season with salt to taste.
5. Layer your bowl with cilantro, lime, rice, sofritas mixture, and guacamole.
How about some healthy whole grains to really fill you up and give you all the health benefits you want? Quinoa is a supergrain packed with health benefits, and it’s got a great tasting earthy texture to it.
Another benefit of quinoa is that you can make a batch, refrigerate what you don’t need immediately, and eat the rest throughout the week. This recipe gets infinitely easier to make if you have pre-made quinoa.
2 cups quinoa (uncooked)
1 cup water
½ cup white wine
1 teaspoon kosher salt
1 tablespoon olive oil
2 cups cooked chicken breast, shredded
1 cup cherry tomatoes, halved
½ cup green onions, sliced
1/3 cup slivered almonds
2 tablespoons parsley, finely minced
Kale Pesto Ingredients:
4 cups raw curly kale, stems removed
2 garlic cloves
1 lemon, juiced
¼ teaspoon red pepper flakes
¼ cup olive oil
Salt, to taste
1. In a medium pot combine water, wine, quinoa, and 1 teaspoon salt. Whisk together and cook according to directions. If you have pre-cooked quinoa, you can skip this step.
3. Combine all kale pesto ingredients, except olive oil and salt, in a food processor and pulse until pureed. Then slowly pour in olive oil with processor running, and mix until smooth. Add salt to taste.
4. Divide quinoa into 2 large bowls and then add chicken, tomatoes and green onions. Drizzle with kale pesto, and sprinkle on almonds and parsley. Add additional salt to taste, if necessary.
When you want breakfast for dinner, skip the pancakes and head directly to this delicious recipe instead. Rather than feasting on empty calories, this time you get the health benefits of an apple, the benefits of fiber, and the comforting flavor of spicy, and healthy, cinnamon.
Just a heads up, this recipe whips together quickly, but it needs to rest in the refrigerator for anywhere from one hour to overnight—so it’s best made in advance.
3 honeycrisp apples, peeled, cored, and divided
4-5 Medjool dates, pitted
½ teaspoon ground cinnamon
A pinch of nutmeg
2 tablespoons chia seeds
1. Finely dice one apple.
2. Take the remaining two apples, cut into large pieces, and add to the food processor with the dates, cinnamon, and nutmeg. Process for 2-3 minutes. Pour this into a container and add your finely diced apple with chia seeds.
3. Refrigerate for an hour or overnight.
4. Divide into two bowls and sprinkle with your favorite toppings.
This fun play on teriyaki is actually pretty quick and easy to make. In fact, you may find that you love the 7-spice seasoning so much that you want to create a big batch and store it for future use.
While the meal is quick and easy, your body will love that you’re eating chicken. Known for being healthy, chicken gives you loads of essential nutrients and protein, while having less unhealthy qualities of other types of meat.
If you want an even healthier version, swap the chicken thighs for boneless, skinless chicken breasts.
1 pound boneless, skinless chicken thighs
½ cup soy sauce
½ cup sugar
¼ cup of mirin
2 tablespoons cornstarch
2 tablespoons water
4 teaspoons rice vinegar
1 teaspoon Japanese 7 spice Shichimi Togarashi (below)
2 cups cooked rice
1 carrot, shaved
4-6 green onions, shaved
1 cup shelled edamame
Sesame seeds for garnish
Ingredients for Japanese 7-Spice Shichimi Togarashi:
½ sheet nori
1 tablespoons ground orange peel
4 teaspoons ground red pepper
2 teaspoons sesame seed
1 teaspoon ground ginger
1 teaspoon poppy seeds
¼ teaspoon ground white pepper
1. Rinse chicken, pat dry and season with salt.
2. In a small pan add soy sauce, sugar, and mirin. Mix cornstarch with water, add to sauce in pan, and bring to a boil, then reduce to simmer.
3. Add rice vinegar, add your spice blend, and cook until the sauce thickens, stirring as needed.
4. Spray grill pan and put on medium heat. Cook the thighs about 5-7 minutes per side and baste with the sauce. Cook an additional 2 minutes each side and remove from pan. Let rest tented under tin foil for 3-5 minutes.
5. Spoon rice into bowls and then layer with carrots, green onions, and edamame. Slice chicken meat and add on top. Drizzle the entire bowl with sauce, and garnish with sesame seeds.
When there’s no time to spare, or you just don’t feel like cooking, these quick and easy meals help you stick to your healthy food resolutions.
If you want to save even more time at the end of the day, make some ingredients ahead of time and store them in the refrigerator until you’re ready to use them. Having these pre-cooked items handy cuts your prep time drastically and makes a healthy meal an easy option.