There are many tricks you can use to help you stay true to your new healthy lifestyle. The simplicity of preparing healthy meals is one of the more popular, and I can confirm this from my own experience – who knows if I would have managed to stay on this path for so long if he had asked me to spend hours in the kitchen.
In this time of accelerated rhythm and changes, it is not difficult to fall under the influence of various excuses and justify our standing still by the fact that we simply lack the free time to organize and prepare a healthy menu. But is that really true? Maybe once upon a time it seemed that way, but in the past ten years we have witnessed a flood of creative recipes, especially those that promise us only a few minutes that we should invest in creating a balanced meal.
This article is another contribution to that, to raising awareness that a healthy lifestyle is not as complicated and demanding as it may seem, and that sometimes even a minute is enough to prepare a healthy meal.
Do you like spreads? I love them, especially when I make them myself, with a few ingredients and no unwanted additives. And yes – when I spend more time eating than preparing.
Danube prayer
There are many recipes for tuna spread, this is one of my favorites. Light, rich in protein and adaptable to different tastes. If you wish, you can add a little mayonnaise, but the taste will be perfect even without it.
Ingredients (for a smaller portion):
1 large can of tuna (120 g)
2 boiled eggs
a tablespoon of olive oil (or use oil squeezed from a can)
a little mustard
spices – salt, pepper, oregano, parsley
Preparation:
Boil the eggs and separate the yolks from the whites. Put the egg whites aside (you can use them for the next meal or fill them later with the resulting mixture), and put the yolks in a small bowl and chop them with a fork. Add tuna, olive oil, mustard and mix everything well with a stick mixer. At the end, season as desired.
White bean spread
Fans of plant-based food will love this recipe – partly because of the speed of preparation, partly because of the pleasant taste. This perfect source of protein from the plant world is the main star of this spread and as such is quite sufficient. Maybe you like to play a little more with the ingredients and that’s fine, try it – let this be the foundation on which to build your ideas. And you can share them with us!
Ingredients:
1 can of white beans (230 g)
2 tablespoons of olive oil
Half a teaspoon of chives
Seasonings – salt, oregano, rosemary
Preparation:
Everything is clear from the list of ingredients – a good cleaver and a minute of free time is all you need. Put the beans in the chopper, add oil and spices and mix until the desired consistency. And that’s it? That’s it. Good apetite!
tofu prayer
Another recipe for lovers of a plant-based diet with tofu in the main role. Tofu is soy cheese, with a neutral taste, which is why it goes well with almost all foods, considering that it takes on the taste of the food with which it is prepared. This spread, like all the others, is extremely easy to prepare, tasty and rich in protein. And like the previous one with white beans, completely simple, and at the same time open to new ideas!
Ingredients:
200 g of tofu
1 clove of garlic
a spoonful of olive oil
a teaspoon of chives
a little cooking water if necessary
Preparation:
Boil the tofu for about 2 minutes in hot water, then tear it into pieces and put it in a food processor. Add a finely chopped clove of garlic, olive oil, chives and other spices as desired and blend to the desired consistency. If the mixture is too thick, add a little water in which you cooked the tofu. For a more intense taste and even more nutritional richness, you can add sunflower seeds to the spread if you wish.
Fresh cheese and salmon spread
Many people don’t like the taste and texture of smoked salmon, so if you’re one of them, this might be a good way to “hide” it, and still take advantage of its many nutritional benefits. I love it so I don’t have to hide it, but I still enjoy this spread – from morning to night.
Ingredients:
100 g of smoked salmon
100 g of fresh cheese (creamy)
spices as desired
Preparation:
You don’t even need a cleaver for this recipe (although you can use one). Simply cut the smoked salmon into small pieces and add it to fresh cheese – mix well, add spices as desired, prepare your favorite healthy crackers and your fit meal is ready.
Chicken spread
There are many recipes for chicken spread, I chose this one because of its simplicity of preparation. Homemade chicken pates are a great choice for any meal during the day, and they are really not difficult to make. It’s a good idea to use leftover chicken from the meal or the day before, so no matter how you make this spread, you won’t go wrong.
Ingredients:
1 large piece of chicken breast (100 g)
half an onion, finely chopped
a couple of olives
olive oil
1 teaspoon mustard
juice of half a lemon
spices: salt, pepper, oregano, fresh parsley
Preparation:
Boil the chicken in salted water, drain it and save some of the cooking water, and then let it cool. Chop it into pieces, put it in a food processor, add the rest of the ingredients and add the cooking water little by little so that the mixture is not too thick. Mix until creamy and if necessary add more salt, pepper, lemon juice and mustard. Instead of mustard, you can add mayonnaise if you prefer, or even put both. Cool in the refrigerator.
Conclusion
If you are like me and shy away from recipes with a long list of ingredients primarily because you want to prepare your meals in the shortest possible time and with the most available ingredients, then these are the recipes for you. I hope that at least one of them will become your new fit favorite.
