There are days when we do not want to cook, since it is a task that requires time and dedication, even more so when we want to make healthy meals to do in 10 minutes or less. The truth is that between work, children and wanting to rest, spending hours in the kitchen does not seem like a priority.
Although we believe that this situation will not cause any damage, the truth is that we tend to consume foods and preparations that are made quickly, such as chips, pizza, sandwich, instant purée, and so on. Consuming processed products can lead to diabetes, hypertension, overweight or obesity. We also eat low amounts of fruits and vegetables, which decreases the supply of vitamins and minerals.
Today I leave you 31 recipes that you can make in just ten minutes and the best part is that they are healthy, providing nutrients and variety to your diet.
Healthy Meals for Breakfast
1. Oatmeal with fruits
Forget elaborate products that contain oats, they are not always the healthiest. Prepare your breakfast at home in a short time, making sure it is completely healthy and beneficial for your health. You only need chopped fruits of your choice, ½ cup of oatmeal, walnut and 1 teaspoon of cinnamon powder, mix everything and go. You can also add yogurt.
2. Toast with avocado and poached egg
Making toast with avocado may not seem too novel, but the addition of poached egg takes this preparation to another level. Not only is it attractive and exquisite but also highly nutritious, with a contribution of healthy fats, carbohydrates and proteins. You need to toast your wholemeal bread, later add the avocado and on it the poached egg. You can add another touch by adding Parmesan cheese and fresh herbs on top to give it even more flavor.
3. Oatmeal pancakes with yogurt and blueberries
Maybe you think making pancakes is a difficult task, however, oatmeal pancakes are very easy and quick to make. The ingredients are 1 cup of oatmeal, 2 eggs, 1 cup of skim milk and 1 pinch of salt. Put everything in the blender and blend for two minutes until a homogeneous mixture is obtained. Then pour a part in a pan with previously heated oil, add the blueberries, wait for it to cook turning occasionally. This preparation is a good source of carbohydrates, proteins , healthy fats, vitamins and minerals.
4. Semolina with cheddar cheese and garlic plus fried egg
This is a very easy preparation, it should not necessarily be a fat and calorie pump. You can cook the semolina in water instead of whole milk, omit the butter or replace it with olive oil. Keep cheddar cheese, as it is one of the fundamental ingredients of this preparation, as it gives it its characteristic flavor and contributes to the daily intake of calcium. In a saucepan place two cups of water and add ½ cup of semolina, cook for 5 minutes. Remove from heat, add ¼ cup of grated cheddar cheese, 4 beaten eggs, 1 tablespoon of chopped scallion, 1 clove of grated garlic, oil, salt and pepper, stir until completely mixed. Serve and add a fried egg to get more protein.
5. Quinoa hot
Quinoa is a superfood with incredible nutritional properties that you can start consuming in your breakfasts; highlights its contribution of proteins, good source of dietary fiber, healthy fats, high content of vitamin E, vitamin B, riboflavin and folic acid, in addition to minerals such as iron, calcium , phosphorus, zinc and magnesium. You should only boil it in your favorite milk for about 5 to 8 minutes, add cinnamon and orange peels. Remove from heat, portion and top with nuts, raisins and fresh fruit.
6. Scrambled tofu
If tofu is not one of your favorite foods do not worry, because if you prepare it properly it can be very tasty. It is a protein rich food habitually consumed by vegans , but the truth is that we should all ingest it. This preparation is simple: add the chopped tofu to a pan with a little oil, add seasonings to taste, such as cumin, pepper and red pepper; Continue stirring and you have your preparation ready. You can consume it with wholemeal bread, pita bread or bran crackers.
7. Pumpkin pie with oats
A recipe that escapes from what is usually consumed at breakfast. Combine 1 cup of oatmeal and 1 cup of milk in a small pot, cook over medium heat until boiling. Reduce to low heat and stir occasionally until you achieve the desired consistency. Add 1 cup ground cooked squash, vanilla, cinnamon and walnut; continue cooking for 1 minute. Serve and add cranberries or strawberries.
8. Sandwich with ricotta, arugula and fried egg
The bread of the mornings should not only be bacon, egg or cheese. Here is a rich and fresh sandwich for your breakfasts. You need two slices of toasted wholemeal bread, add ricotta, arugula and fried egg, add thyme to taste. A preparation rich in proteins, healthy fats and carbohydrates, in addition the arugula provides vitamin A, vitamin K , vitamin C, folic acid and calcium.
9. Omelette in a cup
The omelette is a breakfast classic, however today I share a different and simplified recipe. In 1 cup mix two eggs, add to the taste vegetables, seasonings, cheese and mushrooms. Heat in the microwave for 1 to 2 minutes and you’ll have it ready.
Healthy Meals for Lunch
10. Butternut squash ramen with rice noodles, tofu and fresh peas
A delicious lunch ideal for vegetarians and celiacs, but also for anyone, for its exquisite taste. You need 1 cup of vegetables, 1 cup of butternut squash soup, 1 teaspoon of salt, 1 teaspoon of soy sauce, rice noodles, 1 cup of soft tofu, 1 onion cut in pen, 1 teaspoon of roasted sesame oil, 1 handful of fresh spinach or pea sprouts, 1 teaspoon of sambal and black sesame seeds to decorate. Start by cooking the squash soup with the vegetables and onions, add the salt and soy , bring to a boil for 3 to 4 minutes, remove from heat. Pour into a large dish with rice noodles, add tofu, spinach, seasonings and black sesame seeds, let stand for 6 minutes and eat!
11. Mediterranean Panzanella
The panzanella is a salad originally from Italy. It uses as one of its main ingredients the Tuscan bread. Start cutting the tomatoes (red and yellow tomatoes can be used to make more color), add chopped cucumber and purple onion in a pen; add the crushed soaked bread, the basil and the dressing to taste. You will have a preparation with carbohydrates, vitamins and minerals in a delicious lunch.
12. Crispy Asian salad
A colorful and crunchy salad, just recommended to maintain a healthy diet and get out of the ordinary. To prepare this salad add almonds and nuts in a tray, distribute evenly and place in the oven until browning; Remove from the oven. In a dish place chopped raw cauliflower, edamame, avocado, mango, green onions, add the crunchy and seasoning. To dress it uses olive oil, honey, rice vinegar, soy sauce, sesame oil, pepper and salt.
13. Chicken burrito
You already know that this is a pretty quick preparation. Chop some chicken, paprika and onion, cook in a pan with a teaspoon of olive oil, and once ready remove from heat. Add this preparation to your burrito, add avocado, tomato and lettuce; you can add mustard or mayonnaise, depending on your preference.
14. Salmon and beans salad
Boiled tuna salad or chicken? I leave an exquisite salad that includes salmon. You need 1 cup of finely chopped parsley, ½ cup of chopped mint, ¾ cup of cherry tomatoes cut in half, ½ cup of cucumber, 2 cups of cooked white beans, 3 tablespoons of lemon juice, 2 tablespoons of oil, 1 teaspoon of salt, ¼ teaspoon of ground black pepper, 2 cups of mixed green vegetables and 1 cup of salmon. Just mix the ingredients and add your favorite dressing.
15. Quesadilla of black beans, chicken and cream
This recipe is creamy and full of flavor. Black beans add protein, fiber, vitamins and minerals. You need cooked black beans, shredded cooked chicken, chopped vegetables to taste, cheese and the dough of the quesadilla; then you just have to arm and warm up. You can also add Greek yogurt or sour cream on top.
16. Avocado stuffed with tomato
Avocado is one of the favorite fruits of many people, it provides healthy fats, vitamins and minerals. Making stuffed avocado is really easy, just enough to peel it, split it and remove the coarse, and you’re ready to add any filling. In this case I recommend filling with tomato, mushrooms, onions and fresh herbs. If you want to add protein you can add chicken or tuna. On the avocado add mayonnaise or cream to taste. Accompany with salad.
17. Quesadillas of black beans and corn
This recipe is similar to the one mentioned above, as you saw eating black beans is very beneficial for your health, so it is worth knowing more alternatives for consumption. You need black beans, corn tortilla, cheese, corn and red pepper, then you just have to put together. This recipe is rich in fiber , especially if you use wholemeal flour for the tortilla. Fiber helps you improve intestinal transit and generates greater satiety.
18. Quesadilla Caprese
Italian and Mexican cuisine come together to give rise to one of the richest and simplest quesadillas you can try. Place the tortilla in a pan to warm it up, add grated cheese, tomato and chopped basil, fold and keep on fire until the cheese melts. You can accompany it with a rich sauce.
19. Onion and herbs frittata
The frittata is a dish that you can consume hot or at room temperature and is composed of a variety of ingredients. You need egg, grated cheese, fresh basil, rosemary, sage, onion, ricotta, oil, pepper and salt. Fry the onion in a pen in a frying pan. In a separate bowl beat the eggs, add the remaining ingredients until a homogeneous mixture. Add this shake to the pan and cook for 3 to 5 minutes.
20. Turkey wrap with provolone cheese, avocado and mayonnaise
This wrap is loaded with proteins, vitamins and minerals. You need 1 tortilla, 3 slices of turkey meat or turkey ham, 1 slice of provolone cheese, 2 slices of tomato and 2 leaves of your favorite lettuce. Just add the ingredients on your tortilla and add 2 to 3 tablespoons of mayonnaise, wrap and serve. This is a creamy and crunchy recipe, but it’s just the starting point, since you can play with other fillings.
Healthy Meals for Dinner
21. Zucchini with basil and cashew paste
The cashew nut is a good source of phosphorus, magnesium, potassium, vitamin E, folic acid, selenium, vegetable proteins, healthy fats and phytosterols. You need 2 large zucchini, 2 cups of basil, ¼ cup of raw cashews, 3 cloves of garlic, ¼ cup of yeast, ½ cup of olive oil, 2 tablespoons of lemon juice, 1/3 teaspoon of sea salt, ½ teaspoon of black pepper and 1 pinch of nutmeg. Add garlic, oil, pepper and cashew nuts in a blender, process until smooth; Incorporates yeast, salt, basil and lemon juice , mix and set aside. Cook the diced zucchini in cubes, drain, serve and add the pasta.
22. Fried rice
Fried rice is a traditional dish of Chinese food, it is the typical rice that you ask for from a Chinese place but today you will learn to do it at home. You need 2 tablespoons of sesame oil, 2 cloves of garlic, 1 piece of grated ginger, 3 eggs, 4 cups of brown rice (cooked and cooled, you can use the one left over from the day before), 1 cup of corn, 1 cup of peas, ½ tablespoon of rice vinegar, 2 to 3 tablespoons of soybeans and chopped chives. Heat the oil, add the garlic and ginger, stir for 1 minute. Add the eggs and cook for 1 to 2 minutes. Add the rice, fry and then add the corn, peas, rice vinegar, chives and soy sauce; fry 1 to 2 minutes and serve.
23. Cilantro shrimp with sour sauce
The shrimp is cooked quickly, it is the perfect protein for busy afternoons. You need: 1 teaspoon of paprika, ¾ teaspoon of salt, ½ teaspoon of cumin, 1/8 teaspoon of cayenne, 1/8 teaspoon of ground cinnamon, 500 grams of shrimp, 1 teaspoon of butter, 2 teaspoons of lemon juice and 2 spoonfuls of cilantro. Combine paprika, salt, cumin, cayenne and cinnamon in a bowl, add the shrimp and mix. In a pan melt the butter, add the shrimp, remove from heat. Combine with lemon juice, cilantro and sour sauce.
24. Baked toast
A rich and crunchy preparation. Place whole wheat pita in an oven, heat for a few minutes and remove. Add hummus, lettuce, tomato, cheese, avocado and your favorite sauce. This is just an idea, you can change the accompaniment.
25. Broccoli soup and parmesan cheese
With five ingredients and ten minutes, dinner is ready. You need chopped broccoli, 1 piece of Parmesan cheese crust, more Parmesan cheese to serve, 1 tablespoon of soy sauce and 1 tablespoon of lemon juice. In a pot with water boil the broccoli, add the crust of Parmesan cheese and the soy sauce, cover and cook 8 minutes; Remove from the fire. With a blender softens broccoli to a thick consistency; Season with salt, pepper and lemon. Serve and add cheese.
26. Stuffed Pope
An attractive and delicious preparation is the stuffed potato. The ingredients are 1 large potato, 1 egg, salt, pepper, 1 tablespoon of cilantro, ¼ of avocado and 2 tablespoons of Greek yogurt. Cook the potato in your microwave, apart whisk the egg with a little salt and pepper. Once cooked, remove the potato from the oven and cut a slice of it, use that part to add it to the egg, mix well and cook in a pan. Use this mixture to fill the potato, add avocado, coriander and Greek yogurt on top.
27. Salmon with arugula and avocado salad
A preparation loaded with flavor and freshness. You need 1 filet of salmon, black pepper, olive oil, fresh arugula, lemon juice, grated cheese and chopped avocado. Season the salmon with the seasonings and cook in a pan with oil for 6 minutes. Meanwhile combine the arugula with lemon juice, oil, salt, pepper and grated cheese. Remove the salmon from the heat and serve over the salad .
28. Black beans with rice
This preparation may not sound very attractive to you, but with this recipe you’ll want to try it. The ingredients are canola oil, 1 small chopped onion, 1 clove of chopped garlic, cumin, chili pepper, green pepper, cooked white rice, cooked black beans, salt and pepper. In a pan heat the oil and add the onion, cook until translucent. Add the garlic, green pepper and paprika. Add the rice and continue stirring; add the black bean and cook for other minutes. Serve hot.
29. Meat with chili
A perfect preparation for lovers of chili. You need 500 grams of minced lean meat, 1 teaspoon of cumin, 1 teaspoon of cilantro, ½ teaspoon of ground cayenne, ½ teaspoon of garlic powder, ½ cup of prepared sauce, salt and pepper. In a pot, combine the meat with spices and condiments, cook and add the sauce; keep on fire for 5 minutes. You can also add sour cream, cheese or cilantro.
30. Barbacue chicken pizza
Forget the frozen pizza and the cold delivery to your home, prepare yours in a few steps. You need 1 pizza dough or pita bread, cooked chopped chicken, barbecue, fried onion and cheese. You only have to add the ingredients on the dough and cook in the oven for 6 to 8 minutes until the cheese is perfectly melted. Enjoy!
31. Sautéed tofu and vegetables
A preparation focused on those vegans, since the liquid amino acid replaces the meat. You need 1/4 cup of chopped onion, ¼ cup of chopped mushrooms, extra firm tofu , 3 tablespoons of yeast, 1 tablespoon of liquid amino acids, 4 cups of fresh spinach, 4 to 5 chopped tomatoes and oil. Heat the oil in a pan, add the onion and mushrooms, sauté until the onion is translucent. Add tofu, continue cooking, add yeast and amino acids until everything is well covered. Finally add the tomatoes and spinach, cook for 3 to 4 minutes, serve.