3 Healthy Food Recipes with 15 minutes serving time - Life in the city is easy. When hungry, just stop by and buy. All kinds of delicious food and drinks you could want are strewn everywhere. Not only that, now there are many variations of eating rituals, from lunch meetings to beautiful lunches, ladies! Due to the hectic schedule of the day, today's urbanites (my husband and I included) often make eating a part-time job—as well as working, taking care of children, and socializing. As a result, we are often not aware of the food that enters the body.
Most importantly, it is delicious on the tongue and makes you full. When I first started working in an office, so did I. The day starts with making your own brewed coffee at home, eating a little bit of it, then heading off right away. At lunch, I also went along with the choice of my work friends at the time.
The choice of course fell on a restaurant that was fun to chat with. But, that was then. Now I'm trying to live a healthier life starting from the diet, and of course, the food choices. I have to admit, eating healthy food feels more challenging because it won't taste as good as artificial flavors in fast food!
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I've heard from DR. dr. Tan Shot Yen, M.hum., ideally the food consumed consists of 50% carbohydrates, 30% protein, and 20% fat. This statement is further elaborated in detail that the source of carbohydrates eaten should come from vegetables, and the fats in question are good fats such as olive oil and avocado.
The theory is simple, but when I used to love junk food, doing this method was like torture for me. After my heart and mind were able to look back at the consequences of an unhealthy lifestyle like what my extended family had so far, slowly I was able to reduce my rice intake to 70% and replace it with a large bowl of vegetables.
The changes I feel are also quite drastic; I'm not sick like I used to be. More than that, eating vegetables and fruit regularly not only makes you physically fit but—who would have thought—makes you feel happier. Besides making the body healthy and feeling happy, there is one more urgency that opened my eyes about the importance of eating healthy food, namely to be able to think and do activities optimally according to human nature.
Taking care of a family, educating children, surviving by working, all of these require a lot of energy and excellent work of organs. Where else does the source come from if not from healthy food, right?
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Many are reluctant to take the time to make their own food and just grab & go at various convenient stores whenever they feel hungry. In fact, often the food sold there is not healthy because it is high in salt and saturated fat.
So, what should you do when you're super busy? Prepare your own food. Before traveling, take 15 minutes to prepare a healthy meal that is rich in nutrients and keeps your stomach full.
You can prepare this healthy food in portions as much as lunch or just a snack. I always do that. For example, when I'm busy and have to quickly prepare breakfast or when I need a post-workout meal quickly, the following 3 healthy food recipes are my mainstay:
1. Avocado Toast with Sunny Side Egg
Material:
* Avocado
* Toast
* Fried eggs
* Salt
* Pepper
* Chili sauce
How to make:
* Prepare a sheet of toasty warmth on the plate
* Put a few pieces of avocado to cover the entire top of the bread
* Put 1 fried egg that has been seasoned with salt and pepper to taste on top of the avocado layer
* Add a little chili sauce on top of the fried egg
* Food ready to eat
2. Power Salad
Material:
* Lettuce
* Cucumber
* Tomatoes
* Smoked beef
* Egg omelet
* Extra virgin olive oil
* Salad dressings
How to make:
* Tear the lettuce into small pieces (bite-size)
* Cut cucumber and tomato, mix with lettuce in a bowl
* Heat the smoked beef in a frying pan without oil for 1 minute
* Make half-boiled omelet eggs
* Mix the smoked beef and egg omelet with the vegetables that have been served first
* Pour 2 tablespoons of extra virgin olive oil, then salad dressing with a dose according to taste
* Salad is ready to serve
3. BBQ Chicken & Tomato Sandwich
Material:
* Bread
* Chicken breast fillet, or cooked chicken leftover from last night
* BBQ sauce
* Tomatoes, cut into thin slices
* Onion, coarsely chopped
* Margarine
* Pepper, or ground black pepper
How to make:
* Saute onions with margarine until fragrant
* Enter the chicken along with 1 tablespoon of BBQ sauce, stir until the chicken is cooked
* Add chopped tomatoes and cook for 15 seconds
* Serve 2 slices of bread on a plate, then put the stir-fry on one of the buns and cover with the other bread into a sandwich
* Sandwiches are ready to be enjoyed
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No less important than eating healthy food is the way we deal with stress in everyday life. I'm honestly quite surprised to read a recent study that states that it's useless to eat healthy when we're stressed because, under stress, the body processes healthy food the same way it processes burgers—foods that are known to be labeled junk food or unhealthy. So, what's your pick on quick and healthy meals?