6 Healthy Recipes for Busy Professionals

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Good food is very often, even most often, simple food.
––Anthony Bourdain

​How do you keep up with healthy eating with a full-time job and little to no time for cooking?
 
If you’ve ever googled “healthy recipes,” you might have seen claims like “ready in ten minutes!” for meals that take you two hours (on a good day).
 
Or recipes labelled “easy” that would make a five-star chef cry.
 
Or foods you either didn’t know existed or can’t afford as the key ingredient on the grocery list.
 
Or maybe all of the above.
 
Does healthy eating need to be tiring, time-consuming, and expensive? Not really.
 
When I was a frustrated full-time employee, I got fed up with recipes I would only be able to make if I were reborn as the next MasterChef winner. I rummaged in my pantry, threw a few ingredients together, and came up with six yummy and healthy recipes you can make with minimal equipment and a handful of everyday foods.
 
Feeling hungry yet?

​Recipe #1 – Tuna and sweet potato salad (421 kcals)
 
Ingredients:
 
1 can of tuna steak in water (110gr) – 120 kcals
1 medium sweet potato (220gr) – 191 kcals
2 tablespoons of hummus (30gr) – 92 kcals
2 handfuls of salad greens (80gr) – 18 kcals
 
Preparation:
 
Wash the sweet potato and cut it into thin slices. Wrap the slices in a paper towel and put them on a microwave-safe plate or container. Microwave them for two minutes, then in one-minute bursts, until the potato is soft enough that you can easily stab it with a fork.
 
Spread two levelled tablespoons of hummus over the potato slices and top with tuna.
 
Wash the salad greens (or buy a pre-washed bag!) and put them in a small bowl as your side salad.
 
Done!
 
Recipe #2 –Brown rice salad with yogurt curry dressing (524 kcals)
 
Ingredients:
 
1 tub of plain low-fat yogurt (125gr) – 71 kcals
1 tablespoon of curry powder (15gr) – 35 kcals
1 bag of microwavable brown rice (250gr) – 403 kcals
2 handfuls of mushrooms and peppers (80gr) – 15 kcals
 
Preparation:
 
Mix the low-fat yogurt and curry powder in a bowl. Microwave the pre-cooked rice, mushrooms, and peppers in a microwave-safe bowl, then add the yogurt curry dressing.
 
Done!
 
Recipe #3 – Chicken pitta pizza (584 kcals)
 
2 wholewheat pittas (120gr) – 306 kcals
50gr 3% fat cheese – 85 kcals
50gr double concentrate tomato puree – 43 kcals
100gr pre-cooked chicken breast – 148 kcals
1 handful of mushrooms (40gr) – 2 kcals
 
Preparation:
 
Divide the tomato puree between the pittas and spread it evenly with a spoon. Cut the cheese into small strips and line them up on top of the pittas.
 
Add the mushrooms and bake in the oven for eight to 10 minutes, or until the cheese is soft.
 
For best results, microwave the chicken and put it on top of your pitta pizzas later. If you bake the frozen chicken, the ice might turn to water and reduce the bread to an unpleasant mush.
 
Done!
 
Recipe #4 – Tuna and hummus toast with lemon juice and spinach (605 kcals)
 
Ingredients:
 
4 slices of thick wholewheat bread (140gr) – 357 kcals
1 can of tuna steak in water (110gr) – 120 kcals
2 tablespoons of hummus (30gr) – 92 kcals
1/2 tablespoon of lemon juice (8gr) – 2 kcals
2 handfuls of spinach (80gr) – 24 kcals
3 to 4 small salad tomatoes (50gr) – 10 kcals
 
Preparation:
 
Put the spinach in a microwave-safe bowl, microwave until soft (30 to 60 seconds), then pour the lemon juice on top and mix.
 
Toast the bread slices to the desired doneness, spread the hummus evenly, and top with some of the spinach. Don’t overdo it or your sandwiches won’t hold together well.
 
Drain the tuna and add it to the sandwiches.
 
Finally, throw the tomatoes with the remaining spinach and eat as a side salad.
 
Done!
 
Recipe #5 – Microwave mushrooms and peppers omelette in a wrap (340 kcals)
 
Ingredients:
 
2 medium eggs (120gr) – 172 kcals
1 medium wholewheat wrap (50gr) – 143 kcals
1 pinch of black pepper
2 handfuls of mushrooms and peppers (80gr) – 15 kcals
Up to 5 sprays of extra virgin olive oil spray (optional) – 10 kcals
 
Preparation:
 
Some might find that spraying a microwave-safe bowl before making this helps prevent the eggs from sticking. I’ve never had that issue myself, but I’ve still included the spray in the recipe and calorie count.
 
Spray a microwave-safe bowl (or don’t), break the eggs in it and sprinkle with black pepper, then stir with a fork. Add a few mushrooms and sweet peppers. For best results, I would recommend three to four pieces in total.
 
Cover the bowl with another plate or at least a paper towel and microwave for one minute, then continue microwaving in one-minute bursts until the egg mixture becomes firm and the whites are no longer runny and transparent.
 
Microwave a medium-sized tortilla for 30 seconds or until soft. Cut the omelette into strips, spread them over the tortilla, and roll it up.
 
Microwave the remaining mushrooms and peppers separately, wrapping the mushrooms in a paper towel (they release a lot of water!), and enjoy as a side salad.
 
Done!
 
Recipe #6 – Feta cheese, arugula, tomatoes, and kidney beans salad (377 kcals)
 
Ingredients:
 
80gr feta cheese – 200 kcals
1 small can of kidney beans in water (120gr) – 110 kcals
50gr green olives in brine – 52 kcals
2 handfuls of rocket (80gr) – 5 kcals
3 to 4 small salad tomatoes (50gr) – 10 kcals
 
Preparation:
 
Drain the beans and microwave for a minute. Chop the feta into small dice and mix with the beans, arugula, tomatoes, and olives.
 
Done!
 
Healthy eating made easy
 
Balanced, healthy meals don’t have to take a long time or feature exotic “superfoods.” They also don’t have to taste plain.
 
Give any of these a try. I challenge you not to like them!
 
In Future Episodes:
 
Keto, paleo, gluten-free, low-carb, low-fat… What’s the most effective way to lose fat and maintain the results? Is it really only just about what you eat?
 
I will cover this topic in next week’s article!
 
Your Turn:
 
If you try any of these recipes, why not take a picture and tag me in it on Instagram? I’d love to see your creations!