Tag: Cooking

Easy, Healthy Meals for Busy Days

by Suzanne Horrocks Wellness, posted in Cooking, Food, healthy habits, Healthy Lifestyle, Natural Solutions, selfcare

We all have those days when life moves too fast. Between work, family, errands, and everything in between, it can feel impossible to sit down and enjoy a healthy meal. The temptation to grab fast food or skip meals altogether is real—but it doesn’t have to be that way. With a little planning and a few simple recipes, you can have easy, nutritious meals ready to go, no matter how busy your schedule gets.

Here are some quick, healthy meal ideas that will keep you energized and feeling good throughout your day.

1. Overnight Oats for a Fast Breakfast

Mornings can be hectic, but skipping breakfast can leave you feeling sluggish. Overnight oats are an easy solution because they require no cooking and can be prepped the night before.

Basic Overnight Oats Recipe:

  • ½ cup rolled oats
  • ½ cup milk (or dairy-free alternative)
  • 1 tablespoon chia seeds (for extra fiber)
  • ½ teaspoon cinnamon
  • ½ cup fruit (berries, banana slices, or apple chunks)
  • 1 teaspoon honey or maple syrup (optional)

Mix everything in a jar, cover, and refrigerate overnight. In the morning, just grab and go! You can even add nuts or yogurt for more protein.

2. Quick & Healthy Wraps for Lunch

A wrap is a great way to get a balanced meal in minutes. Choose a whole wheat or spinach wrap, and fill it with lean protein, fresh veggies, and a tasty spread.

Simple Turkey & Avocado Wrap:

  • 1 whole wheat wrap
  • 3-4 slices turkey breast
  • ½ avocado, mashed
  • Handful of spinach or lettuce
  • 1 tablespoon hummus or mustard
  • Sliced tomatoes and cucumbers

Roll it up, slice in half, and enjoy. You can make this ahead of time and store it in the fridge for an easy grab-and-go meal.

3. One-Pan Dinners for Less Cleanup

When time is short, one-pan meals save the day. You get a healthy, homemade dinner without a pile of dishes.

Sheet Pan Chicken & Veggies:

  • 2 boneless, skinless chicken breasts (or tofu for a vegetarian option)
  • 1 bell pepper, sliced
  • 1 zucchini, chopped
  • 1 cup broccoli florets
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • Salt & pepper to taste

Preheat oven to 400°F. Toss everything together on a sheet pan, spread evenly, and bake for 20-25 minutes until the chicken is cooked through. Serve with brown rice or quinoa for a complete meal.

4. Fast & Filling Smoothies

Smoothies are a great way to pack in nutrients when you don’t have time for a full meal.

Simple Green Smoothie:

  • 1 cup spinach
  • 1 banana
  • ½ cup frozen mango or pineapple
  • 1 cup almond milk (or regular milk)
  • 1 tablespoon peanut butter or almond butter (for protein)

Blend everything until smooth, and you have a refreshing, nutrient-packed meal in minutes. You can also prep smoothie ingredients in freezer bags ahead of time and just blend when you’re ready.

5. Protein-Packed Snack Boxes

If you find yourself snacking on chips or cookies because they’re convenient, try prepping a healthier alternative. A protein-packed snack box will keep you full and satisfied between meals.

Easy Snack Box Idea:

  • Hard-boiled eggs or cheese cubes
  • Almonds or walnuts
  • Sliced carrots and cucumbers
  • Hummus or Greek yogurt dip
  • Whole-grain crackers

Pack everything into a container, and you have a balanced snack ready whenever hunger strikes.

Meal Prep Tips for Even More Ease

  • Batch cook grains: Make a big batch of rice, quinoa, or pasta at the start of the week to use in multiple meals.
  • Chop veggies ahead of time: Store them in containers so they’re ready to throw into meals quickly.
  • Use rotisserie chicken: Shred it for wraps, salads, or grain bowls to save time.
  • Keep healthy staples on hand: Stock up on frozen veggies, canned beans, and pre-washed greens for easy meals anytime.

Final Thoughts

Eating healthy doesn’t have to be complicated or time-consuming. With a few smart choices and a little preparation, you can enjoy nutritious meals even on your busiest days. Try these easy recipes, mix and match ingredients you love, and set yourself up for success. Your body (and your schedule) will thank you!

What’s your favorite go-to meal when you’re short on time? Let me know in the comments!

Cabbage salad with lime cilantro dressing 🥗

by Suzanne Horrocks Wellness, posted in Cooking, Food
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Cabbage salad with lime cilantro dressing 🥗

Hippocrates said it

by Suzanne Horrocks Wellness, posted in Cooking, Food, Uncategorized

Let food be thy medicine and medicine be thy food. – Hippocrates

Since we are under COVID19 quarantine, I though it may be a good time to talk about food as prevention. I love the quote by Hippocrates because it’s simple and true. The simple truth. Can’t get much better than that.

There are three foods in particular that I wanted to talk about – garlic, onions, and mushrooms.

These foods are simple to add to virtually anything that is cooked. Well, except maybe boiled eggs. Although you could certainly put them with the eggs. Any soup, stews, stir frys, tacos, omelettes (speaking of eggs), anything cooked. My secret, especially with the garlic and mushrooms is to mince them. That means to cut them up into very small pieces. If you’ve ever had a bite of pure garlic, you’ll know why very small is key. And if you are like me and don’t particularly dig mushrooms, very small is key here too.

Here’s the health benefits

Garlic – It’s good for your heart. It lowers cholesterol and lowers high blood pressure.
It has cancer fighting characteristics.
It’s a natural antibiotic.

Onions – They are nutrient dense. High in Vitamin C and high in B Vitamins.
They fight inflammation.
They also lower cholesterol and lower high blood pressure.
They are loaded with antioxidants.
Like garlic, onions have cancer fighting compounds.
They help reduce high blood sugar.
They boost bone density.

Mushrooms – Ancient civilizations worldwide have used mushrooms for their healing properties for thousands of years.
They have immune boosting benefits.
They help prevent respiratory infections.
They boost longevity.

There’s as many benefits as there are ways to use these ingredients.

The way I normally use them is to lightly saute them first, then I can add them to the rest of the ingredients, or vice versa.

By mincing them (except onions. I don’t mince onions but I do chop them fairly small) it’s very easy to not even know they are in the dish. And the flavor boost cannot be beaten.

I’ve been cooking with these so long that I’m not sure I would enjoy my cooking without these flavors.

I could probably write a book about garlic, onions, and mushrooms. In fact, there are probably books written about these precious foods. But I will stop for now.

Tell me, do you cook? If so, do you use these ingredients often?

As a reader-supported blog, I earn commission from affiliate links. Here’s one from Amazon for cookbooks featuring onions, mushrooms, and/or garlic.

https://amzn.to/3w2tMsY