Delicious and healthy meals in minutes
Lucky for us, these recipes dish out a protein punch in minutes. Because you may prefer to break a sweat on your yoga mat, not in the kitchen.
Strawberry Muesli Pudding
SERVES 2
This make-ahead breakfast option takes the woulda-coulda-shoulda out of eating a nourishing breakfast.
1/3 cup (80 mL) milk or unsweetened dairy-free milk of choice
1 cup (250 mL) plain skyr yogurt or Greek yogurt
1 1/2 cups (350 mL) fresh or frozen (thawed) strawberries, plus more for topping
1/4 cup (60 mL) plain or vanilla protein powder of choice
2 tsp (10 mL) honey
1 tsp (5 mL) lemon zest or orange zest
1/2 tsp (2 mL) vanilla extract (omit if using vanilla protein)
1/2 tsp (2 mL) cinnamon
1/2 tsp (2 mL) ground ginger (optional)
6 Tbsp (80 mL) chia seeds
2/3 cup (160 mL) muesli
4 Tbsp (60 mL) cacao nibs (optional)
In blender container, place milk, yogurt, strawberries, protein powder, honey, lemon zest or orange zest, vanilla (if using), cinnamon, ginger (if using), and a pinch of salt, and blend until smooth.
Divide mixture between 2 cereal bowls and stir 3 Tbsp (45 mL) chia seeds into each bowl. Chill bowls overnight to thicken.
When ready to serve, top each bowl with an equal amount of muesli, fresh berries, and cacao nibs, if using.
Each serving contains: 425 calories; 30 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 60 g total carbohydrates (25 g sugars, 16 g fiber); 140 mg sodium
Pesto Tofu Steaks
SERVES
These meaty tofu steaks are so satisfying that even ardent carnivores won’t be left pondering, “Where’s the beef?”
1/2 cup (125 mL) quinoa, rinsed and drained
350 g pkg extra-firm tofu
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
1/4 tsp (1 mL) cayenne
1 Tbsp (15 mL) grapeseed oil or sunflower oil
2 Tbsp (30 mL) prepared pesto
1 Tbsp (15 mL) olive oil
1 Tbsp (15 mL) red wine vinegar
In medium saucepan, place quinoa, a couple pinches of salt, and 1 cup (250 mL) water. Bring to a boil, reduce heat to maintain a light simmer, and cook, covered, until quinoa is tender and water has absorbed, about 12 minutes. Remove from heat and let pot sit, covered, for 5 minutes. Fluff quinoa with fork.
As quinoa cooks, line cutting board with a couple sheets of paper towel or a clean kitchen towel. Place tofu on cutting board and top with a couple more sheets of paper towel or another kitchen towel. Place another cutting board on top of tofu and press firmly to extract excess liquid. Slice each tofu along its width into 2 slabs. Season each piece of tofu with salt, pepper, and cayenne.
In large skillet over medium-high, heat grapeseed or sunflower oil. Add tofu to pan and heat until golden and crispy, about 3 minutes. Flip and heat until golden and crispy on other side. Slice each tofu piece into 2 triangles. Alternatively, place tofu on greased grill grate and grill tofu on medium-high for about 5 minutes per side, until golden brown with some grill marks.
Whisk together pesto, olive oil, and red wine vinegar.
Divide quinoa among serving plates and top with tofu pieces. Drizzle on pesto sauce.
Each serving contains: 598 calories; 34 g protein; 37 g total fat (6 g sat. fat, 0 g trans fat); 34 g total carbohydrates (0 g sugars, 4 g fiber); 405 mg sodium
Hummus Chicken Wraps
SERVES 4
This protein-packed wrap will breathe new life into your lunch sandwich routine.
1 bunch thin asparagus, woody ends trimmed and halved
1 cup (250 mL) prepared hummus
4 large whole-grain tortilla wraps
2 cups (500 mL) arugula
1 lb (450 g) cooked skinless boneless chicken, sliced
1 cup (250 mL) sliced red pepper
2 Tbsp (30 mL) fresh lemon juice
Place asparagus in steamer tray set over 1 in (2.5 cm) of water. Bring water to a boil, cover, and steam asparagus until bright green and tender, about 3 minutes.
Spread an equal amount of hummus over surface of each wrap. Place equal amounts of arugula, chicken, asparagus, and red pepper on bottom third of wraps. Squeeze on lemon juice. Roll tightly, folding in edges as you roll, and then slice in half on a diagonal.
Each serving contains: 481 calories; 47 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 41 g total carbohydrates (3 g sugars, 9 g fiber); 671 mg sodium