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For Busy People: How To Cook Healthy In Less Than 30 Minutes

For Busy People: How To Cook Healthy In Less Than 30 Minutes

People are busier than ever nowadays. Whether you are a single mother, entrepreneur, or an underpaid and overworked employee, you know that you are busy. According to a recent Gallup survey, most Americans are no longer working 40 hours a week but rather 47 hours a week.

With rising inflation and stagnant wages, the majority of the employees in the workforce are forced to work more to maintain their lifestyle. Unfortunately, they are faced with making one of the biggest sacrifices, which is losing more of their free time. Almost no one would disagree that it is hard to eat healthier when you lack the time to prepare your own meals.

Many people opt for nutrition bars as a meal replacement, but many of them are heavily processed with preservatives and artificial ingredients. Alternatively, they may choose to buy a salad at a fast food restaurant. Unfortunately, most fast food restaurants either use heavily irradiated produce or preservatives. Neither option is ideal for someone who desires to eat healthier.

Hope is not lost though. Here are three ways that people can cook healthy in less than 30 minutes.

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1. Quick Combo Meals

It is possible to create satisfying meals by focusing on foods that require little to no cooking. Think about some of your favorite foods. Which foods do you like to eat raw? Which foods do you like to eat that can be cooked in 30 minutes?

One of my favorite quick combo meals is a whole avocado with black olives and nopales. The only thing that I need to cook is the nopales, and it takes about 10 minutes to heat in a frying pan. Avocados are high in protein, which can be an excellent choice to keep you full until the next meal.

Svetlana Ustinova (Owner of IGotOffer.com) suggests cooking an egg omelet. It is “healthy, high in protein, and naturally fat-free. Not only is it easy to make but it is very convenient as a busy businesswoman with three toddlers.”

You may take it a step further by adding some vegetables that you can quickly slice with two slices of bread to make a sandwich. There are many options that you can create based on your food preferences. The meal combinations are endless.

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2. Soups

Soups are a meal choice that can definitely keep you full until the next meal. It is best to plan your soup recipe beforehand so you can focus all of your efforts on preparing the meal. You can start by cutting the vegetables while you are waiting for the water to boil in the pot.

My favorite is a special recipe of mine called the OMG soup. OMG is an acronym for onions, mushrooms, and greens. I cook the mushrooms and greens in the pot. I typically use a trio of kale, arugula, and chard, but you are welcome to pick your own trio of vegetables. Lastly, I add the raw onions, sea salt, and two tablespoons of olive oil when the soup is finished.

I welcome you to try it. I also call it the OMG soup because I am almost sure that you will say “Oh My God” when eating it. There are many kinds of soup that you can prepare based on your personal food preferences.

3. Salads

As mentioned earlier, most busy people tend to buy their salads from the famous fast food restaurants, which typically offer better prices. Alternatively, some busy people do opt for a more expensive option. However, higher prices do not necessarily equate to higher quality.

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While most people do not have access to local farms or food co-ops, they can still take an extra step to ensure better food quality. You can choose to buy organic produce at your local supermarket. Moreover, you will also be likely to find organic oils there that you can use as a salad dressing.

Most people tend to eat the same fruits and vegetables on a daily basis unless they are challenged with a particular health condition that restricts them from eating more fruits and vegetables. The variety of produce is plentiful. You should not wait to be a victim of a disease for you to diversify your choices of produce.

There are many salads that you can choose to prepare based on your food preferences.

What About Snacks?

If you like snacks as much as me, do not fret. Preparing most of these snacks will take no more than an additional five minutes or no extra time at all. Furthermore, these snacks are also much healthier than the typical snacks that people buy like potato chips, cookies, and cupcakes.

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In a previous article, I listed some snack ideas that are not only flavorful but easy to prepare and healthier. I would be interested in hearing your recipes. Could you share one idea for a healthy meal that can be made in less than 30 minutes?

Featured photo credit: kpgolfpro via pixabay.com

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Kallen Diggs

Bestselling Author / Magazine Editor / Syndicated Radio Show Host

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

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    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

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        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

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          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

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            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

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              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

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                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

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                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

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                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

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                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

                            14

                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

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                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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