RECIPE: Easy Healthy Quick Dinners

If you’re like me, you want a healthy rotation of dinners that don’t get boring, don’t take a fortnight to prepare, are easy on the wallet and tempt the ole’ taste buds. For those of us without a personal chef and lacking culinary genius, the list below will help guide your grocery shopping on Sunday for a healthy weekly rotation.  Select your sauce, your meats/proteins, your vegetables and your grain. Mix it up or use the meal plan I’ve provided below.

Shop at your local whole foods or health food store for great already made sauces or make your own! Keep these sauces in stock and swap out whatever veggies are in season at your local Farmers Market.

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Sauces:

Lemon, olive oil, salt and pepper

Curry

Asian fusion (easy healthy recipe)

Pesto (easy healthy recipe)

Tomato sauce (easy healthy recipe)

Salsa

Protein (you choose! meat, pork, chicken, or vegetarian options!)

Tempeh (dont be afraid to try this if you haven’t, pronounced “temp-hay”)

Tofu

Fish

Chicken

Beans

Meat

Vegetables:

spinach

broccoli

onion

peppers

asparagus

cabbage

edamame

mushrooms

Grain:

Whole Wheat Linguine

Quinoa

Soba noodles

Cous Cous

Wild rice

_______________

dinners

WEEKLY MEAL PLAN

MON: Lemon, olive oil and salt and pepper, Fish, Asparagus, Wild rice (could also put salsa atop fish)

TUE: Tomato sauce, chicken, broccoli, mushrooms, served atop spinach and/OR whole wheat linguine

WED: Curry, tempeh, onion, broccoli, peppers, quinoa

THUR: Pesto, chicken, asparagus, onion, linguine

FRI: Asian, Tofu, onion, peppers, edemame, mushrooms, Soba noodles

SAT: Salsa, Black Beans, Spinach, onion, chopped/shredded cabbage, quinoa or add cheese and serve over ~10 all-natural blue corn chips as nachos

SUN: Mix tomato sauce, beans, quinoa, onions and peppers with chili powder or cayenne pepper, garlic salt and pepper to make chili

Each of these should be served with a salad made from spinach and any/all of the veggies you have on hand.

You’re welcome!

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rantsrulesandrecipes

Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

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