5-Minute, Healthy Meals

It’s safe to say that most of us desire to eat a healthy dinner every night. However our busy schedules can leave us grabbing for the ultra-quick but not the super-healthy. We’re here to reassure you that you don’t have to sacrifice nutrition just to save time.

The editors Cotton Candy Magazine® have enlisted the help of Registered Dietitian Vanessa Chalme of NYC’s Nutrition Energy.  She gives us several five-minute, nutritious meals that’ll leave you salivating for more.

Salmon and Cucumber Salad

Ingredients:
Four Wasa crackers (whole grain, multigrain or fiber) with ¼ cup of ricotta cheese topped with one slice of smoked salmon each (3 oz total). Pair with a cucumber salad (one whole sliced cucumber in vinegar or lemon juice).

Key Nutrients:
Omega 3s, calcium, potassium, vitamin C and folic acid.

Good Source of:
Fiber
Protein

Beets and Goat Cheese Salad

Ingredients:
2-3 small beets precooked or canned cut in ¼
2 cups of baby spinach
2 tbsp of goat cheese
¼ of an avocado
½ oz of walnuts (7 pcs)
1 Weight Watchers English muffin
1 tsp balsamic vinegar and 1 tsp olive oil

Method:
Toast English muffin, top with 1 tablespoon of goat cheese for each.  Bake for five minutes.  Mix all other ingredients into a salad and serve with goat cheese English muffins.

Key Nutrients:
Potassium, vitamin A, folic acid, magnesium and iron.

Good Source of:
Fiber
Healthy fats

Chinese Style Seitan and Bulgur

Ingredients:
½  cup of cooked bulgur
½ cup of frozen shelled edamame
1 bag of frozen broccoli cuts
3 oz of cubed seitan

Method:
Bring  ½ cup of water to boil and pour on top of ¼ cup raw bulgur in a cup, cover and wait until water absorbed.  Microwave edamame for one minute.  Microwave broccoli cuts for three minutes.  Add all ingredients together and sauté for five minutes in olive oil with a teaspoon of soy sauce.

Key Nutrients:
Potassium, phosphorus, folic acid, iron, zinc and vitamin C.

Good Source of:
Fiber
Iron
Vitamin C

Sardines and Greek Salad

Ingredients:
Take two cups of prewashed lettuce and add one can of low sodium chickpeas, 2 tablespoons of sliced black olives, ½ a cucumber, ½  a red peppers and 2 tablespoons of crumbled feta cheese. Top with 2 to 3 sardines and dress with lemon juice and olive oil.

Key Nutrients:
Phosphorus, B6, folic acid, calcium and potassium.

Good Source of:
Calcium
Potassium

Fish en Papillotte

Ingredients:
Place ½ cup of cooked brown rice (i.e: from leftovers) on a parchment or aluminum sheet, place raw flounder or tilapia on top of the rice.  Chop ¼ onion, 1 carrot and ½ zucchini and place on top of fish. Season with one tablespoon of olive oil, salt and pepper.  Close aluminum or parchment sheet and bake for 30 minutes.

Key Nutrients:
B6, magnesium, selenium, vitamin A and vitamin C

Good Source of:
Antioxidants
Vitamins and minerals