When motivation and time are in short supply for cooking on busy evenings, having quick and healthy dinner recipes on hand can be a lifesaver. To give you examples of this, five naturopaths have shared their favourite evening meal recipes that can be prepared in just 10 minutes. These recipes not only save time but also come with the bonus of being healthy.
Kale salad
Recipe by Mary Delberghe, naturopath
“I whip up a nutritious and detoxifying kale salad paired with either a pan-fried slab of salmon or some tofu for a vegetarian option. After washing and preparing the kale, I toss in some sprouted seeds, feta cheese, baked sweet potato, a handful of walnuts, and avocado slices. If time allows, I prepare a quick spirulina vinaigrette by mixing olive oil, cider vinegar, mustard, and a couple of spoonfuls of spirulina, which is rich in protein and iron. The result? A protein-rich, mineral-packed, anti-inflammatory, and gluten-free healthy dinner recipe that also helps with digestion.”
Fried rice with broccoli
Recipe by Mélodie Dewever, naturopath
“I rely on a simple yet nutritious meal of steamed broccoli, two organic fried eggs, and brown rice topped with my omega-3-rich sauce. For the ingredients, you'll need one broccoli, 2 eggs, ½ cup of brown rice, 2 tablespoons of flaxseed oil, juice from ½ lemon, 1 tablespoon of tahini, and 1 tablespoon of olive oil. Here's how to prepare it: start by cutting off the broccoli heads and steaming them in a pan with a little water over medium heat. While the broccoli cooks, prepare the rice and sauce. I typically cook my grains and legumes in advance and store them in glass containers in the fridge for convenience. Just before serving, fry the eggs. Pour the sauce over the vegetables, and don't forget to cut the egg yolk over the rice for a deliciously gourmet touch.”
Couscous with legumes and vegetables
Recipe by Lucile Champy, food consultant
“I'm all about batch cooking, which means I often have leftover vegetables, both cooked and raw, in my fridge. I simply toss them with olive oil, spices, and aromatic herbs for a quick and flavorful meal. When I'm short on time, I turn to legume couscous cooked in bone broth. Not only is it gluten-free with a low glycemic index, but it's also packed with protein. Plus, since it's rich in collagen, it's fantastic for gut, joint, and skin health. It cooks up in just 5 minutes, making it a delicious and filling option for busy days.”
Gazpacho
Recipe by Mary Capelle, naturopath
“During the summer, when I crave something refreshing and fast, I whip up a quick raw gazpacho in the blender. For two servings, I blend 3 large, ripe tomatoes with half a cucumber, half an onion, a clove of garlic, and half a red bell pepper. Then, I add 1 tablespoon of cider vinegar, a pinch of whole grey sea salt, and 2 tablespoons of olive oil. After blending, I serve it with a sprinkle of pumpkin seeds for added crunch. It's a simple and delicious way to enjoy the flavours of summer.”
Avocado toast
Recipe by Sarah Benhamou, naturopath
"One of my favourite healthy dinner recipes is avocado toast with a poached egg on top. Carbohydrates, lipids and proteins in just 10 minutes. Plus it's so easy to make. All you need to do is blend up avocado, place it on toast and add your condiments of choice."
Also read:
The best time to eat dinner, according to the experts
Masaba Gupta reveals the secret to better gut health in this DIY recipe
