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Published on March 22, 2019

14 Healthy Easy Recipes for People on the Go

14 Healthy Easy Recipes for People on the Go

Greasy hamburgers at lunch or a buttered bagel is not everyone’s idea of a dream lunch. Healthy eating is important but not always so easy when you have little time on your hands. You may be forced to eat snacks that you do not enjoy in a rush.

However, there are recipes that do not involve spending a lot of time or having special culinary skills. Try these 14 healthy easy recipes for busy people on the go.

1. Green Salads

    Photo credit: bake your day

    Salads are super easy to make and require no cooking at all. Just chop up the ingredients and put it in a Tupperware and you are good to go. You can make a lot at once and keep for later.

    Ingredients:

    • Kale
    • Lemon
    • Olive oil
    • Salt
    • Pepper

    How to make it:

    1. Chop kale into small bite-size pieces. Squeeze out the lemon juice and whisk in olive oil, salt, and pepper.
    2. Toss kale in the mix and add bean sprouts or cheese

    2. Chickpea Slaw

      Photo credit: Unsweetened Caroline

      Ingredients:

      • ¼ cup plain yogurt
      • 1 tbsp. apple cider vinegar
      • 1 tbsp. water
      • Salt
      • Black pepper
      • 1 can chickpeas, rinsed and drained
      • 2 ½ cups of sliced green cabbage
      • 2 stalks celery (sliced)
      • 2 shredded carrots
      • 2 tbsps. sesame seeds (toasted)

      How to make it:

      1. Stir together yogurt, vinegar, water, salt, and pepper.
      2. Add in chickpeas, cabbage, celery, and carrots.
      3. Toss and sprinkle in sesame seeds.

      3. Juice Your Greens

        Photo credit: Loving it Vegan

        Ingredients:

        • A handful of kale
        • A handful of cabbage
        • A handful of parsley
        • A stalk of celery
        • An apple or a pear

        How to make it:

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        1. Place the ingredients one at a time into your juicer.
        2. Put it in your favorite bottle and you are done!

        4. Steamed Veggies And Meat

          Photo credit: Gimme some oven

          This recipe includes meat but does not take years to prepare. Steaming cooks the meal really fast. If you are a vegan, you can use tofu to substitute the meat.

          Ingredients:

          • Broccoli
          • Meat (of your choice)
          • Olive oil
          • Salt
          • Pepper
          • Apple cider vinegar

          How to make it:

          1. Steam broccoli and meat in a steamer while drizzling the meat with olive oil and apple cider vinegar.
          2. Remove the broccoli when it becomes soft and the meat when it is well cooked.
          3. Remember to sprinkle on some salt and pepper.

          5. Seared Meat and Vegetables

            Photo credit: Gimme some oven

            A skillet will come in handy for this dish. And yes, it is another meal with veggies and meat, you cannot go wrong with this. It is a mix and matches meaning you can switch up the oils, seasonings, and vegetables according to your taste.

            Ingredients:

            • Ground meat (of your choice)
            • Vegetables (anyone you fancy)
            • Organic oil/butter
            • Store bought sauce/dressing
            • Salt

            How to make it:

            1. Cook meat with heated organic oil/butter in a skillet over moderate heat for 3 to 4 minutes.
            2. Add in shredded and chopped vegetables and stir until the meat cooks and the vegetables are semi-soft.
            3. Put your salt or dressing to give it some extra flavor.

            6. Green Smoothie

              Photo credit: Yummy Mummy Kitchen

              Smoothies are quite filling and combine fruits and vegetables for a healthy breakfast if you need to rush out in the morning.

              Ingredients:

              • 1 tbsp. Spirulina
              • 1 banana
              • 1 cup blueberries
              • Milk/Soy milk
              • Blend till smooth and enjoy. To make it thicker, add ice in with the ingredients.
              • A tea smoothie

              Note: If you like green tea, then try out this smoothie that uses your favourite tea and fruits:

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              • ¾ cup green tea
              • 1/8 tsp. cayenne pepper
              • 2 tsp. lemon juice
              • 2 tsp. Agave nectar
              • 1 small pear
              • 2 tbsps. fat-free plain yogurt

              How to make it:

              Blend until smooth.

              7. Feta Omelet and Toast

                Photo credit: Improved Health Club

                Toast and eggs will definitely taste different from this recipe.

                Ingredients:

                • Chopped broccoli
                • 2 eggs
                • 2 tsp. Feta cheese (crumbled)
                • 2 slices toasted bread
                • Olive oil

                How to make it:

                1. Cook broccoli for three minutes in heated skillet.
                2. Mix feta, eggs, and dill in a bowl and cook in the pan for 3-4 minutes.
                3. Eat with toast.

                8. Banana and Almond Toast

                  Photo credit: Dolly and Oatmeal

                  This recipe is sure to keep you full until lunchtime.

                  Ingredients:

                  • 1 tbsp. almond butter
                  • 1 slice rye bread
                  • 1 sliced banana

                  How to make it:

                  Cover toast with almond butter and put banana slices.

                  9. Quinoa

                    Photo credit: Kitchme

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                    You can cook the quinoa the night before to reduce the amount of time spent on the dish.

                    Ingredients:

                    • 1 cup cooked quinoa
                    • 1/3 cup black beans, drained and rinsed
                    • 1 small tomato (chopped)
                    • 1 scallion (chopped)
                    • 1 tsp. olive oil
                    • 1 tsp. fresh lemon juice
                    • Salt
                    • Pepper

                    How to make it:

                    Gently toss all the ingredients in a bowl and voila, you are done.

                    10. Hummus and Beans

                      Photo credit: Pinch and swirl

                      Mashing your beans to create hummus takes just a few minutes.

                      Ingredients:

                      • ¼ cup canned white beans
                      • 1 tbsp. chopped chives
                      • 1 tbsp. lemon juice
                      • 2 tsp. olive oil
                      • Assorted Vegetables (chopped)

                      How to make it:

                      1. Combine beans, chives and lemon juice in a small bowl and mash till smooth.
                      2. Add assorted vegetables.

                      11. Egg Sandwich

                        Photo credit: Home Sweet Eats

                        Ingredients:

                        • 2 cooked eggs (chopped)
                        • 2 tbsp. Greek yogurt
                        • 2 tbsp. red bell peppers (chopped)
                        • ¼ curry powder
                        • Salt
                        • Pepper
                        • Rye bread
                        • ½ fresh spinach

                        How to make it:

                        1. Combine eggs, yogurt, bell pepper, curry powder, salt, and pepper and stir well.
                        2. Place the spinach on the rye bread and egg salad.

                        12. Swiss Sandwich and Ham

                          Photo credit: My Recipe Magic

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                          Whip up a simple but tasty sandwich.

                          Ingredients:

                          • 1 tbsp. Greek yogurt
                          • ¼ Tsp. dried dill
                          • 2 slices bread
                          • 1-ounce lean sliced ham
                          • 1 pear (sliced)
                          • 1 1- ounce slice Swiss cheese

                          How to make it:

                          1. Combine yogurt and dill in a bowl and stir until blended.
                          2. Spread mix on bread slices with ham, pear slices, cheese, and bread slice.

                          13. Salmon Noodles

                            Photo Credit: Killing Thyme

                            Noodles take just a few minutes to cook and are extremely tasty.

                            Ingredients:

                            • 4 ounces noodles or spaghetti
                            • 5 ounces asparagus (cut)
                            • 1 (6-oz) salmon fillet
                            • 1tbsp sesame oil
                            • Zest and juice of 1-2 limes
                            • Salt
                            • Fresh pepper
                            • 4 ounces cucumber (cut)
                            • ½ avocado

                            How to make it:

                            1. Cook noodles for 6-8 minutes until soft.
                            2. Strain and then add asparagus to boiling water.
                            3. Cook for 2 minutes then rinse with cold water.
                            4. Heat oil in a skillet over medium heat and cook for 2-3 minutes.

                            14. Spaghetti Squash

                              This is one of my favourite recipes on the go (all it takes is 20 mins)! I substitute pasta for spaghetti squash. No plate needed.

                              Ingredients:

                              • 1 spaghetti squash
                              • 2 tsp of olive oil
                              • 2 pinch’ of salt
                              • 2 pinch’ of pepper

                              Steps: 

                              Check out the detailed steps in this full recipe here.

                              All these recipes can be prepared with ease and have carbs, proteins and fat to keep you energized until your next meal.

                              Featured photo credit: Brandy S via unsplash.com

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                              Sergio Pedemonte

                              CEO and Certified Personal Trainer of Your House Fitness

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                              Last Updated on June 13, 2019

                              5 Fixes For Common Sleep Issues All Couples Deal With

                              5 Fixes For Common Sleep Issues All Couples Deal With

                              Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

                              You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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                              1. Use a bigger mattress to sleep through movement

                              It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

                              Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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                              2. Communicate about scheduling conflicts

                              If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

                              3. Don’t bring your technology to bed

                              If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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                              4. White noise and changing positions can silence snoring

                              A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

                              5. Use two blankets if one’s a blanket hog

                              If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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                              Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

                              Featured photo credit: Becca Tapert via unsplash.com

                              Reference

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