The present times call for more than one working professional in the family. Each and every one is career oriented and economically active because all of us love our financial independence and personal freedom. More than 58% of women aged above 16 in the U.S are either working or looking for work. But with every occupation comes an occupational hazard. But this hazard becomes an excess baggage in case of women because they have a double work schedule- office and home. But bogged down by the hectic work schedule and household chores, we often neglect our own health and end up skipping meals or eating quick grabs and junk foods such as pizzas and burgers. But, to keep things in order, we must first make healthy changes to our life style and chalk out a healthy and well balanced diet plan.
Whether you work in an office or from home, working efficiently and staying in shape just don’t go hand in hand. Deadlines, work load and never ending board meetings leaves us feeling tired and drained and act as excuses for grabbing ready meals and take- away. Here are 17 easy to follow healthy diet tips that will help you maintain a healthy lifestyle and keep the waist line under control.
A hectic day at work, coupled with grocery lists, pending bills and household chores leaves us with no more energy for cooking a healthy breakfast, lunch or dinner. But here I have listed 10 easy to make healthy recipes that are great for breakfast, lunch and dinner and can be easily carried to the work place as well.
This is a complete meal recipe that takes very less time to prepare and it is packed with nutrients like minerals, proteins, vitamins and essential fatty acids. In addition, it is very low in calories and requires very less oil to cook making it a healthy and hearty lunch box dish.
Ingredients:
Preparation:
Heat oil in a wok and add the beans and onions. Fry till the onions turn golden. Add bell pepper and salt and fry for 5 minutes. Add the broth followed by the shredded chicken and rice, Sprinkle cinnamon from top and stir for a few minutes. Simmer until excess water evaporates. Transfer to a plate and garnish with chopped parsley.
This healthy comfort food is ideal for those days when you feel a bit low. The vegetables act as great source of vitamins, antioxidants and useful minerals such as iron, calcium, magnesium, potassium. Pork is a great source of vitamin B6 and phosphorus.
Ingredients:
Preparation:
Heat oil in a wok and add the pork pieces and sauté for 10 minutes. Remove and keep aside. Now add onions, tomato puree and bell peppers to the wok and fry till onions turn tender. Return the pork to the wok, add broth and mix well with onions and tomato puree mixture. Lower the flame and cover and cook for 30 minutes. Now add carrots, potatoes, thyme, rosemary, bay leaves, salt and red pepper flakes and cover for another 20 minutes. Add some water if stew becomes too thick. Finally add mushrooms and green peas and cook for another 10 minutes. Remove the bay leaves and rosemary before serving.
This quick-fix breakfast/ lunch recipe is for those days when you are running late for work. It takes less than 10 minutes to prepare and you can eat it while on the run. The wholesome veggies and chicken supply the daily dose of protein, vitamin and antioxidants that’s great for your skin. While the mustard and mozzarella make up for the taste quotient.
Ingredients:
Preparation:
Mix onions, tomato, bell pepper, chicken and mustard in a bowl and sprinkle some salt on it. Heat the tortilla and spread cream cheese on it. Now work the filling on it. Add the mozzarella cheese and sprinkle fresh basil from top. Roll the tortilla tightly and wrap it in a waxed paper.
This power packed soup is ideal for kick starting the day. Chickpeas are very low in saturated fats and cholesterol and a superb source of dietary fibers that helps in weight loss. The brightly colored vegetables are rich in beta carotene and antioxidants that helps fight stress.
Ingredients:
Preparation:
Heat oil in a pan, add onions, tomatoes and fry for 5 minutes. Add the vegetables, turmeric, cumin and coriander and cook for few minutes. Add stock, water and chickpeas and bring to boil. Cook on reduced heat for 30 minutes or till vegetables become tender, season with salt and pepper. Garnish with chopped parsley.
This no sweat sandwich is for those who like to start their day the veggie way. It is a no mess lunch box recipe that is highly beneficial for cutting the calories. Both bell pepper and lettuce are very low in calorie and rich source of fiber, iron and riboflavin.
Ingredients:
Preparation:
Spread the wasabi spread on all the slices. Top the first slice with lettuce and tomatoes, cover it with another slice. Top it with mozzarella cheese and roasted bell pepper and zucchini. Cover it with the 3rd slice. Secure your sandwich with picks and cut diagonally.
Can’t decide what to do with leftover chicken? Turn it in to this light and healthy salad in just a few minutes. The vegetables in the salad make up for the much needed nutrients while lemon juice and honey gives it a sweet and tangy taste.
Ingredients:
Seasoning:
Preparation:
Mix cooked chicken cubes, celery, onion, bell pepper and lettuce in a mixing bowl. Mix the seasoning ingredients in a separate bowl. Maintain proper balance in the seasoning, it should not be too sweet or too acidic. Now add the salad ingredients to the seasoning and stir to mix evenly. Adjust salt and pepper according to taste.
This is a complete meal recipe that satiates hunger the healthy way. The brown rice used to prepare this dish is a good source of selenium that improves the immune system and increases HDL (good) cholesterol level there by protecting against heart diseases. In addition, selenium helps fight aging skin.
Ingredients:
Preparation:
Heat butter in a wok and add pork, onions and vegetables and cook at high flame for 10 minutes. Add rice, soy sauce, ginger paste, garlic powder, and salt stir well. Cook for 15 minutes more on low flame before removing.
Do we really need to say any more about the health benefits of salmon? Considered one the healthiest food of the world, it is rich in omega 3 fatty acid, amino acids and protein that reduce risk of cancer, cardiovascular diseases, inflammation and joint pain.
Ingredients:
Preparation:
Make the marinade in a glass bowl by mixing olive oil, salt, pepper, garlic, lemon juice, parsley and basil. Cover the fillets with the marinade and place on a baking dish. Refrigerate for 40 minutes. Preheat oven at 3750F/ 1900C. Cover the fillets in aluminum foil, place in a glass baking dish and bake for 40 minutes. Serve with seasoning of salt and lemon juice.
Pasta is a great source of complex carbohydrates that will help you feel energized, charged and stress free through the hectic day at work. Pasta takes longer to digest there by keeping you satiated for a longer period of time. Moreover, the humble tomato with its amazing phytochemical property and low calorie content is a rich source of antioxidants.
Ingredients:
Preparation:
Heat olive oil in a pan and add onions and garlic sauté till onions turn golden. Add tomato pulp and cook for 5 minutes. Now add chili powder, sugar, salt, tomato puree, ½ cup water and bring to boil. Add fresh cream and basil and stir for a minute. Pour this sauce on the pasta and garnish with grated cheese.
This instant salad is for the sea food lovers. Shrimp is an excellent substitution for meat protein. It is loaded with protein, vitamin, good fats and great to taste. This easy to make recipe can be prepared even during the morning rush and it tastes magical with green salads.
Ingredients:
Preparation:
In a mixing bowl mix shrimps, onion, celery, tomato, avocado, lettuce, mayonnaise, salt and pepper and serve on lettuce greens or salads.
Hope these easy and healthy meal recipes, most of which can be prepared in less than 20 minutes will help you solve the problem of cooking healthy meals. Don’t deprive yourself completely. Enjoy your occasional treats and stay healthy.
Manoja Kalakanti