Binged on one too many pineapple tarts over the holidays and starting to feel it? Now that the Lunar New Year is officially over, here are some tasty and handy recipes that are easy to follow to help you kick start (or better, resume!) that clean eating resolution that you made at the start of the year. It’s time to get cooking!
Breakfast of Champions
1. Overnight Oats
Let your breakfast do its job while you sleep! These will be ready in the morning – perfect to grab and go for weekdays! Feel free to experiment and find your favourite combination! Add healthy toppings such as raw nuts and fresh fruits. These oats will keep you going till lunch time! Here’s a quick guide to the base of your overnight oats:
INGREDIENTS (Serves 1)
½ cup rolled oats
½ cup unsweetened almond milk, skim milk or Greek yoghurt
1 tbsp chia seeds (these are packed with protein!)
1 tbsp ground flax seeds (optional)
1 tbsp honey (optional)
Fresh fruit of your choice (blueberries, bananas and strawberries are great)
Almonds or walnuts
1. Mix all the ingredients together and stir lightly. Cover and store overnight
2. Add your toppings and enjoy!
2. Green Smoothies
Not used to having breakfasts? Try having a power-packed green smoothie instead. Sneak in green leafy vegetables with fresh fruits! Again, you can experiment with different vegetables and fruits to find your favourite combination. These are quick, packed with nutrients and so delicious! Here’s a quick guide to get you started:
LIQUID OF YOUR CHOICE (1.5 cups): Almond milk/coconut water/skim milk/regular milk/water
CHOOSE YOUR GREENS (1 big handful!): Spinach/Kale
PICK YOUR FRUIT (1-2 cups): Bananas/apple/berries/mangos/pineapples
PACK IT WITH SUPERFOODS: Chia seeds/flax seeds/nut butter/protein powder
Blend until smooth and your breakfast-to-go is ready! Use frozen fruits for a thicker smoothie, and add some chopped dates or a little honey for some added sweetness!
Lunch Time Warriors
Tired of the mid-day slump after having a heavy lunch? Avoid carb-heavy foods that will leave you feeling sluggish and sleepy after your meal.
1. Grilled Salmon with Mint and Mirin Butter Sauce
Baked, seared, grilled or broiled, salmon is known to be heart-healthy. It is chockfull of Omega 3 fatty acids which is associated with better heart health and healthy skin. The protein found in salmon also helps the body maintain metabolism levels to promote weight loss – score! Simply grill some salmon and toss with your favourite greens for a nutritious, fuss-free meal. Try this Grilled Cajun Salmon and Vegetables for that little spicy kick and plenty of flavour!
2. Brown Rice Salad with Grilled Prawns
Brown rice is not only rich in anti-oxidants and promotes weight loss, but its high fibre content also aids in digestion! If you’re carb-lover like us, then this Brown Rice Salad with Grilled Prawns would make for a nutritious and filling lunch! This salad can be served hot or cold – perfect for packed lunches at work! Substitute the grilled prawns for chicken breast for an even leaner and protein-packed meal.
1. Healthy Yogurt Bark
Ditch those candy bars and substitute them with this scrumptious, addictive healthy yogurt bark! Feel free to play around with the toppings and flavours – throw in some chopped pistachios or shredded coconut for that extra crunch and texture!
2. No-Bake Energy Balls
Don’t reach out for that bag of chips during that afternoon slump! For that mid-day energy boost, try these No Bake Oatmeal Energy Balls. They taste just like (or even better!) than a yummy no-bake cookie and more importantly, they keep you going till dinner time!
INGREDIENTS (Makes ~20 energy balls)
1 cup rolled oats
½ cup nut butter (almond/peanut etc.)
1/3 cup honey/agave syrup
¼ cup ground flaxseed/chia seeds
Chopped dried fruits (cranberries/cherries/shredded coconut etc.)
1. Mix all the ingredients together evenly.
2. Roll out teaspoon-sized balls (or any size you desire) and place on baking sheet
3. Place in freezer for 30 minutes until set, store in a ziplock bag or air-tight container
1. One Pot Pasta
We all know the feeling of coming home after a long day of work, wishing there would be comfort food for dinner. But more often than not, we end up buying food from outside for convenience’s sake – the dishes aren’t going to do themselves after all. Try this quick and easy one pot pasta that comes together in less than 30 minutes! Substitute the linguine for whole wheat pasta or even brown rice for a healthier, filling dinner and throw in some lean chicken meat or ground turkey instead of sausages. Pack up the leftovers and you’ll have your lunch for the next day!
2. Yellow Earth Roast Chicken
This Yellow Earth Roast Chicken is a fantastic idea for a Sunday family dinner with a spicy kick. Feel free to add more vegetables to your liking. The vegetables soak up the juices of the chicken and are good to have even on its own!