Monday, February 29, 2016

Easy and Healthy Dinners in 30 Minutes

One of the most common excuses that I receive from clients about eating healthy, is that it takes too much time to prepare healthy meals. As a mother of two, I can agree that it takes a little more time and preparation than running through a fast food place would require, however, the health benefits outweigh the 30 minutes or less of dinner prep. The recipes that I am posting are simple ingredients that are easy to find in grocery stores, and require very little meal prep time.


Meal One: Lemon Pepper- Ranch Salmon, with roasted mixed vegetables. 
For this recipe, I used the following:

  • 2-five ounce wild caught salmon fillets
  • 1/2 cup Bolthouse Farms Yogurt Ranch Dressing 
  • 1/8 cup Sodium free Lemon Pepper 
  • 8 ounces of raw mixed veggies (Broccoli, Cauliflower, Baby Carrots)
  • 1-2 tbsp Raw Coconut Oil 

Method: Pre-heat oven to 375. In a small bowl, mix the dressing and lemon pepper. Spread the 2 tbsp of coconut oil over your baking sheet. Lightly baste the salmon and veggies with the lemon pepper ranch sauce. Bake for 25-30 minutes. 


This meal pairs perfectly with either a side mixed green salad or a small bowl of fresh fruit. 





Meal Two:  Healthy Hawaiian Chicken, with roasted pineapple, water chestnuts, and carrots
For this recipe, I used the following:

  • 3- 6 ounce boneless skinless chicken breasts
  • 3 large organic whole carrots
  • 1 can organic no salt added water chestnuts
  • 1-2 cups fresh chopped pineapple 
  • 1/4 cup low sodium soy sauce or tamari 
  • 1/8 cup pure maple syrup
  • 2 tsp organic garlic powder 
  • 2 tbsp raw coconut oil 
Method: Pre-heat oven to 400. Spread coconut oil all over baking sheet evenly. Wash and chop carrots, water chestnuts, and pineapple and arrange on baking sheet. In a medium bowl, mix the soy sauce (or tamari), maple syrup, and garlic until even consistency. Wash chicken and coat evenly with "teriyaki sauce". After placing chicken on baking sheet, drizzle remaining sauce over pineapple, carrots, and water chestnuts. Bake for 25-30 minutes. 


Side of mixed greens are a perfect addition to this meal. 



Meal Three: Lemon Pepper- Ranch Turkey Tenderloin, with roasted broccoli. 
For this recipe, I used the following:

  • 16 ounces of lean turkey tenderloin 
  • 8 ounces of raw chopped broccoli 
  • 1/2 cup Bolthouse Farms Yogurt Ranch Dressing 
  • 1/8 cup Sodium free Lemon Pepper
  • 1-2 tbsp Raw Coconut Oil 

Method: Pre-heat oven to 425. In a small bowl, mix the dressing and lemon pepper. Spread the 2 tbsp of coconut oil over your baking sheet. Lightly baste the tenderloin and broccoli with the lemon pepper ranch sauce. Spread any leftover sauce over broccoli for added flavor. Bake for 25-30 minutes. 
Baked sweet potato makes a perfect addition to this meal. 




Meal Four: Oven-broiled sirloin, with roasted red potatoes and carrots. 
For this recipe, I used the following:

  • 2- 6 ounce cuts of lean sirloin steak
  • 4-5 small organic red potatoes 
  • 3-4 whole organic carrots 
  • Mrs. Dash Steak Seasoning
  • Mrs. Dash Garlic and Herb Seasoning
  • 1-2 tbsp Raw Coconut Oil 

Method: Pre-heat oven to 375. Spread the 2 tbsp of coconut oil over your baking sheet. After chopping the potatoes and carrots, place evenly on sheet. Add the steak, then season with Mrs. Dash seasoning. Bake for 25-30 minutes. 


A crisp sweet butter lettuce salad makes a perfect addition to this meal.





Meal Five: Zoodles (Zucchini Noodles)  
For this recipe, I used the following:

  • 3 medium/large zucchinis, rinsed. 
  • My homemade pasta sauce (recipe can be found here here)
  • (optional) lean ground turkey 
Method: Using a spiralizer, spiralize the zucchinis and put into large container. Top with pasta sauce of your choice, or use the one provided. 






I hope these recipes have shown my readers that healthy meals do not have to take hours to cook, and can taste amazing. Have a favorite healthy dish? Share it with me under the comments :) 

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