Many people use the excuse they are too busy, or don’t have time to eat or live a healthy lifestyle – but in my opinion if something is important to you, you will make time for it.
That being said, I am a fan of salads in a mason jar, and of cooking my packed lunches the day before. Being healthy is more than making better choices, it is a way of living – if being healthy becomes a daily habit for you AND your family, then you are home-free!
The team at Sunlighten has come up with some awesome healthy recipes you can make in under 20 minutes. We have other great recipes in our blog such as energy bursts, smoothies, and even zucchini pancakes!
Keep in mind there are plenty of ways to jump-start you turning over a new leaf. For example, you could always start by cleaning out your system with these detox drinks for a full body cleanse, or even start off by juicing regularly. The choice is yours and either way, we are happy to support you in your newfound desire to keep healthy and fit!
1) Overnight Oats
*Makes 1 Serving
1/4 cup quick oats
1/2 cup unsweetened almond milk
1/4 medium banana, sliced (freeze the rest for smoothies!)
1/2 tbsp chia seeds
1/2 cup blueberries
Honey to taste
1 tbsp chopped pecans, walnuts, almonds or any other nut
Place all the ingredient in a jar, shake, cover and refrigerate overnight. Add your favorite crunchy toppings such as nuts, granola, etc and enjoy the next day!
2) Raw Vegetable Stir Fry
*Makes 2 servings
1 small head of broccoli, cut into small florets
1/2 cup chopped carrots
1/2 a red pepper, chopped
1 tbsp sesame oil
1 tbsp coconut aminos/Bragg’s/nama shoyu
1 clove garlic, minced
1 tsp rice vinegar
1 tsp agave
1/8 tsp red chilli flakes
additional coconut aminos/Bragg’s/nama shoyu to finish
Mix the sesame oil, coconut aminos, garlic, vinegar, agave and chilli flakes in a small bowl. Put the vegetables in a ziploc bag and pour in the marinade. Massage the veggies to ensure they are all coated. Leave to marinate in the fridge for a few hours or overnight for the best flavor.
You can eat the vegetables cold from the fridge, served with short-grain or brown rice. Yum!
3) Raw Tacos
*Makes 4 Raw Tacos
Walnut Taco Meat
1 cup raw walnuts
1 tablespoon nama shoyu or soy sauce
1 teaspoon ground cumin
1/8 teaspoon chili powder
dash of pepper
1 teaspoon extra virgin olive oil
For the peach salsa:
2-3 small roma tomatoes, diced
½ medium cucumber, diced
¼ small red onion, diced
1 medium peach, diced
juice from half a lime
dash of cumin
dash of garlic powder
salt and pepper to taste
4 large red cabbage leaves
1 small avocado
For the “taco meat,” all you need to do is put all the ingredients in a food processor until combined.
For the peach salsa, combine all the ingredients together.
For assembling, throw some taco meat, peach salsa, and sliced avocado into your cabbage leaves and enjoy!
4) One Pot Zucchini Pasta
*Makes four servings
2 pounds zucchini (approx. 4-5 large zucchini), spiralized
1 pint cherry tomatoes, halved
1 large red onion (or two small), thinly sliced
4 garlic cloves, minced
1/4 cup extra virgin olive oil
1/2 cup fresh basil
salt & pepper to taste
1/2 teaspoon crushed red pepper
shredded parmesan for topping
Warm olive oil in a large pot over low to medium heat cooking the onion and garlic for 3 minutes.
Next, add the zucchini noodles to the pot and season them with salt & pepper. Allow to cook for 2 minutes while stirring. Then add tomatoes to the pot and cook for another 3-4 minutes, and keep stirring. You can taste test a piece of zucchini noodle at this point to see if it’s soft enough for your liking. If not, continue to cook for another couple of minutes.
Lastly, add the fresh basil, crushed red pepper (if using), and parmesan cheese (optional) to the pot then stir together. Divide the pasta onto separate plates and garnish with fresh basil. Serve warm and enjoy!
Leftovers can be stored in an airtight container for up to 2 days. Keep in mind that zucchini often creates excess water when stored – just pour it out and eat your veggies!
5) Healthy Granola Mix
*Makes 2 quart sized containers
2 cups chopped raw almonds
2 cups chopped raw cashews
1 cup raw sunflower seeds
1 ½ cups unsweetened shredded coconut
Pinch of good sea salt – key!!
1 teaspoon of ground cinnamon
¼ cup melted coconut oil
¼ cup raw honey
3 T water
1 teaspoon pure almond extract (make sure it is PURE) – makes a big difference
½ teaspoon pure vanilla extract
½ cup of dried cherries
½ cup of dried blueberries
Preheat oven to 325 degrees
Line baking sheet with parchment paper
Combine nuts, coconut, seeds, cinnamon and salt in a large bowl. In a small bowl, whisk together oil, honey, water and extracts. Add this mixture to the nut mixture. Spread the granola in a single layer – you may need more than one sheet.
Bake for 25 minutes or until golden brown
Can substitute the nuts for your favorite nuts as well as the dried fruit. Mix with greek yogurt and serve! Yum! Perfect way to start the day.
Keeping a healthy lifestyle for you and your family is of the utmost importance – teaching your children healthy habits from a young age can set them up for success…for life! One awesome tip that helps families is having your children help you cook. Not only do they get first-hand experience in learning about eating healthy, they get to be mom and dad’s little helper and make dinner. Starting your kiddos early in the kitchen helps them to become confident and healthy young adults!
Wishing you all the best!