As a working mom I appreciate the value of a quick, healthy meal that you can throw together in under an hour almost effortlessly. Here are a few of my favorite recipes for those days that you simply need one less things on your "to-do" list.
Cucumber Salad Two Ways
Cucumbers are so refreshing and delicious and are super hydrating as well. They are a rich source of vitamins, minerals and antioxidants with a very low calorie content - only 16kcal per cup of sliced cucumber. They support a healthy cardiovascular system because they contain magnesium, potassium and vitamin K, as well as helping to regulate blood pressure by decreasing LDL cholesterol (the not so good one) when consumed regularly.
Here are two quick and easy ways to prepare and enjoy them as a side dish or healthy snack. The added benefit of both of these preparations are that they are super pro-biotic rich because of the vinegar in the first recipe and yogurt in the second - they both support healthy digestion and our help our immune systems function better.
1. Quick Pickled Cucumber Salad
1 whole cucumber, sliced thin
1 quarter of a red onion, diced
chopped cilantro to taste (optional)
2 Tbs. rice wine vinegar
1 Tbs. soy sauce or Bragg's amino acids
1 ts fish sauce (optional, but it lends a lovely umami flavor)
Throw everything in an airtight container, give it a good couple of shakes and let it marinade for at least ten minutes before serving. This will stay good in your fridge for up to a week, the longer it sits the more "pickled" it will become.
2. Cucumber Yogurt Salad
1 whole cucumber - peeled and cut into 1/2 inch chunks
1 package of plain Greek yogurt or 1/4 cup Veganaise
2 Tbs. fresh chopped dill
sea salt to taste
Mix everything together and serve right away. This will stay good for a couple of days in the fridge but are best enjoyed fresh.
Cheers!
Here are two quick and easy ways to prepare and enjoy them as a side dish or healthy snack. The added benefit of both of these preparations are that they are super pro-biotic rich because of the vinegar in the first recipe and yogurt in the second - they both support healthy digestion and our help our immune systems function better.
1. Quick Pickled Cucumber Salad
1 whole cucumber, sliced thin
1 quarter of a red onion, diced
chopped cilantro to taste (optional)
2 Tbs. rice wine vinegar
1 Tbs. soy sauce or Bragg's amino acids
1 ts fish sauce (optional, but it lends a lovely umami flavor)
Throw everything in an airtight container, give it a good couple of shakes and let it marinade for at least ten minutes before serving. This will stay good in your fridge for up to a week, the longer it sits the more "pickled" it will become.
2. Cucumber Yogurt Salad
1 whole cucumber - peeled and cut into 1/2 inch chunks
1 package of plain Greek yogurt or 1/4 cup Veganaise
2 Tbs. fresh chopped dill
sea salt to taste
Mix everything together and serve right away. This will stay good for a couple of days in the fridge but are best enjoyed fresh.
Cheers!
Cauliflower Two Ways
Butternut Squash Two Ways
Butternut squash is a cold weather superfood that your entire family will love. It is a low calorie, high carbohydrate (which is your body's main source of energy) powerhouse that is also rich in vitamins, minerals and disease fighting antioxidants. Its high fiber content makes you feel full faster and longer which makes it a great "diet" food and its nutritional benefits include protecting your body against conditions like mental decline, heart disease and some types of cancer.
I often keep a couple of bags of frozen, cubed, pre-cooked squash on hand, my kids love them because of their natural sweetness and they cook up in about 10 minutes flat. The preparation is the same for both recipes which makes this one fun and easy to experiment with. Try other combinations as well like; coconut oil and pumpkin pie spice, butter and sage, garlic oil and truffle salt, the possibilities are endless!
If you are cooking the squash from scratch, cut it in half lengthwise, scoop the seeds out, place it in a glass baking dish face up and dress it with seasonings of choice. Add about an inch of water to the dish, cook at 350F for about 45 minutes or until it becomes tender. Remove and let cool to touch before slicing and serving.
If you are cooking your squash from frozen, allow to thaw, place cubes into glass baking dish and mix in desired seasonings. Place in oven at 400F for ten minutes then enjoy!
1. Curried butternut squash
1 whole butternut squash or 1 bag of frozen, pre-cooked squash
1 Tbs olive oil
1/2 Tbs curry powder
1/4 Tbs garlic salt
2. Maple glazed butternut squash
1 whole butternut squash or 1 bag of frozen, pre-cooked squash
1 Tbs olive oil
1 1/2 Tbs Maple syrup
1/4 Tbs salt
Trust me, there wont be any leftovers.
Cheers!
I often keep a couple of bags of frozen, cubed, pre-cooked squash on hand, my kids love them because of their natural sweetness and they cook up in about 10 minutes flat. The preparation is the same for both recipes which makes this one fun and easy to experiment with. Try other combinations as well like; coconut oil and pumpkin pie spice, butter and sage, garlic oil and truffle salt, the possibilities are endless!
If you are cooking the squash from scratch, cut it in half lengthwise, scoop the seeds out, place it in a glass baking dish face up and dress it with seasonings of choice. Add about an inch of water to the dish, cook at 350F for about 45 minutes or until it becomes tender. Remove and let cool to touch before slicing and serving.
If you are cooking your squash from frozen, allow to thaw, place cubes into glass baking dish and mix in desired seasonings. Place in oven at 400F for ten minutes then enjoy!
1. Curried butternut squash
1 whole butternut squash or 1 bag of frozen, pre-cooked squash
1 Tbs olive oil
1/2 Tbs curry powder
1/4 Tbs garlic salt
2. Maple glazed butternut squash
1 whole butternut squash or 1 bag of frozen, pre-cooked squash
1 Tbs olive oil
1 1/2 Tbs Maple syrup
1/4 Tbs salt
Trust me, there wont be any leftovers.
Cheers!