3 Amazing Healthy Recipes You Can Make In Just 15 Minutes

You want to eat healthfully, yet don't have tons of time. If that describes you, Zuzka Light has your recipes for success.

It begins with cracking the snooze button instead of cracking open some eggs. From then until bedtime, many people with the best of dietary intentions become so exhausted from their daily routines that they opt for "fast" over "healthy" eating at every turn. An entire $191 billion (U.S. sales alone) fast-food industry feeds on this impulse.

I believe you can escape this cycle by making food that is fast and healthy, not to mention delicious! My book "15 Minutes to Fit" contains 30 recipes that fit all three criteria, and I'm excerpting three of them exclusively for you, the readers of BodyBuilding.com. One healthy choice in the morning leads to many healthy choices throughout the day!

Try these recipes and be in charge of your days—and your health.

Breakfast Thai Scramble

If you're bored with the regular scrambled eggs, it's time to shake things up with a little bit of Thai flavor. Scrambled eggs have a great ratio of protein and healthy fats and are very nutritious. Adding ginger and a little bit of chili powder may even boost energy expenditure in the short term and ease digestion.1,2

You can never go wrong with this meal, so you don't have to limit yourself to just a breakfast scramble. A midday or evening scramble is just as awesome!



Ingredients

Grapeseed oil 1/2 tbsp


Fresh ginger, minced 1 tsp


Garlic, minced 1 small clove


Scallions, sliced 1 tbsp


Eggs 3 large, whisked together in a small bowl


Salt and freshly ground pepper to taste


Chili powder 1 tsp


Fresh cilantro, chopped 1 tbsp


Directions
  1. Coat a medium skillet with the grapeseed oil (any oil or cooking spray will work) and heat over medium-high heat. Add the ginger, garlic, and scallions. Sauté for 30 seconds, and then add the eggs.
  2. Cook the eggs, stirring frequently with a spatula and removing the skillet from the heat as necessary to prevent sticking, until the eggs are cooked through. Season with salt, pepper, chili, and cilantro.

Nutrition Facts
Serving size: 1 scramble
Recipe yields: 1 serving
Amount per serving
Calories 385
Fat22 g
Carbs3 g
Protein18 g

Lunch Salmon-Salad-Stuffed Avocado

I love avocado. It's one of my favorite superfoods, not only because it's incredibly good for you, but also because of how versatile it is. I love to make avocado the star of my dishes and eat it at breakfast, lunch, and dinner. This refreshing dish pairs smooth, creamy avocado with flavorful salmon salad for a revitalizing dinner or lunch.



Meal Plan Header

Pan-seared salmon steaks 2


Fresh dill, finely chopped 1/2 tsp


Champagne vinegar 6 tsp


Lemon juice 1/2 lemon


Scallions, finely chopped 4


Salt and freshly ground pepper to taste


Avocado 1 large


Cucumber for garnish


Grapefruit for garnish


Directions
  1. In a medium bowl, mash the salmon with the dill, vinegar, lemon juice, and scallions until combined.
  2. Halve the avocado lengthwise and remove the pit.
  3. Split the salmon salad into two equal portions, and fill the avocado halves. You can garnish with cucumber and a piece of grapefruit.

Nutrition Facts
Serving size: 1/2 stuffed avocado
Recipe yields: 2 servings
Amount per serving
Calories 350
Fat27 g
Carbs56 g
Protein20 g

Post-Workout Snack Banana-Peach Frozen Dessert

If you like ice cream, you're going to love this dessert. It's especially satisfying after a hard workout but great for any time of the day. Substituting berries for the banana is a great way to reduce the calories without sacrificing flavor. This is an excellent choice when you decide to enjoy this delicious "ice cream" around your training.



Ingredients

Frozen banana 1 medium


Frozen peaches, sliced 1/2 cup


Flaxseed meal 1 tsp


Coconut milk 3 tbsp


Macadamia nuts, whole or halved 1/4 cup, plus 2 whole nuts for garnish


Unsweetened almond milk 1/2 cup


Cinnamon for garnish


Directions
  1. Place the banana, peaches, flaxseed meal, coconut milk, 1/4 cup macadamia nuts, and the almond milk in a blender. Blend on high about 30 seconds or until it resembles a thick frozen dessert.
  2. Pour into a bowl and garnish with a dash of cinnamon and a couple of macadamia nuts.

Nutrition Facts
Serving size: 1 bowl
Recipe yields: 2 servings
Amount per serving
Calories 439
Fat18 g
Carbs21 g
Protein2 g

Adapted with permission from "15 Minutes to Fit: The Simple 30-Day Guide to Total Fitness, 15 Minutes at a Time," by Zuzka Light and Jeff O'Connell (Avery, 2015).

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References
  1. Whiting, S., Derbyshire, E., & Tiwari, B. K. (2012). Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite, 59(2), 341-348.
  2. Mansour, M. S., Ni, Y. M., Roberts, A. L., Kelleman, M., RoyChoudhury, A., & St-Onge, M. P. (2012). Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism, 61(10), 1347-1352.