Your time is limited. You can still eat well with these quick recipes.

Christine Bullock’s Quinoa Protein Bars

Christine Bullock’s Quinoa Protein Bars
Prep Time
10 minutes
Number of Servings
2-20 (depending on how large cut)
Ingredients
  • 1 c quinoa flakes
  • 1 c brown rice crisp cereal
  • [q:1/3] c (or 1 scoop) of protein powder
  • [q:1/4] c organic flaxseeds
  • [q:1/2]-1 tsp cinnamon
  • [q:1/4] tsp sea salt
  • [q:1/2] c raw honey
  • [q:1/2] c almond  butter
  • 2 tsp vanilla extract or stevia
  • [q:1/3] c dark chocolate chips, dairy free or vegan carob
  • [q:1/4] cup of coconut flakes
Directions
  1. In a large bowl, mix flakes, brown rice crisp, protein powder, flaxseeds, cinnamon, and salt.
  2. Place honey and almond butter in a small saucepan and heat over medium heat until warm and easily stirred. Add vanilla extract.
  3. Pour the liquid mixture over the dry mixture and mix well with a spoon.
  4. Line a pan with parchment paper and spread the mixture evenly. Lightly wet your hands and press the mixture into a thin layer. I prefer the thin bars so I can also use them as a low-calorie snack. Trim the sides.
  5. Melt the chocolate. Pour mixture over crust. Sprinkle with coconut flakes.
  6. Place in freezer for 10 minutes until the chocolate sets. Cut into small rectangular bars and store in refrigerator. Delicious!
Nutrition Info
Calories: larger bars, 204
Fat: 9.4 g
Protein: 8.2 g
Carbohydrates: 24.6 g

Vegan Pesto Sauce

Vegan Pesto Sauce
Prep Time
Serves 4
Ingredients
  • [q:1/2] tsp sea salt
  • 2 cloves of garlic
  • 1 Tbsp pine nuts
  • 1 cup fresh basil leaves
  • 6 Tbsp extra virgin olive oil
Directions
  1. Place sea salt, garlic, and pine nuts in a food processor or blender.
  2. Add basil and blend until smooth paste is formed.
  3. Place mixture in a bowl and add olive oil. Stir until mixture is smooth and creamy.
Nutrition Info
197 Calories, 1 g Protein, 0 mg Cholesterol, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 22 g Total fat (3 g sat), 69 mg Sodium, [nutrition:3] Vitamin K, [nutrition:2] Vitamin E, [nutrition:1] Vitamin A

Thai Green Curry Paste

Thai Green Curry Paste
Prep Time
10 minutes
Ingredients
  • 4 long green chiles
  • 4 garlic cloves, coarsely chopped
  • 2 inch piece of fresh ginger, peeled and coarsely chopped
  • 1 lemongrass stalk, bashed and coarsely chopped
  • Grated zest and juice of 3 limes
  • 6 kaffir lime leaves (dried is fine)
  • 1 large bunch fresh cilantro, including stems
  • 2 Tbsp fish sauce
  • 2 Tbsp olive oil
Directions
  1. In a food processor, blend chiles, garlic, ginger, and lemongrass together to form a paste.
  2. Then add all remaining ingredients and blitz until smooth. This can be stored for one month in the fridge in a sealed and sterilized container.

Mashed Sweet Potatoes

Mashed Sweet Potatoes
Sweetened with Maple Syrup
Prep Time
10 minutes
Number of Servings
12
Ingredients
  • 5 lbs red-skinned sweet potatoes
  • [q:1/2] cup vegan margarine
  • [q:1/3] cup pure maple syrup
  • 1 tsp ground cinnamon
  • Salt and freshly ground black pepper
Directions
  1. Peel sweet potatoes and cut into 1-inch chunks.
  2. Bring a pot of water to boil on the stove. Add potatoes and cook until tender, about 20 minutes. Meanwhile, melt vegan margarine in microwave or over stovetop. Add maple syrup and cinnamon and stir until combined.
  3. Drain potatoes and transfer them to a large bowl. Mash with a hand mixer or potato masher until smooth. Stir in maple syrup mixture. Season to taste with salt and pepper.
Nutrition Info
253 Calories, 3 g Protein, 44 g Carbohydrates, 13 g Total sugars (5 g Added sugars), 6 g Fiber, 7 g Total fat (2 g sat), 272 mg Sodium, [nutrition:5] Vitamin A, [nutrition:3] Vitamin B6, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, Phosphorus, Potassium

3 Sauces for Grilled Salmon

3 Sauces for Grilled Salmon
Ingredients

Mediterranean Tzatziki Sauce

  • 1 cup low-fat, plain yogurt
  • 1 cucumber, peeled, seeded, and finely diced
  • 2 cloves garlic, minced
  • 1 tsp chopped fresh oregano
  • 1 tsp grated lemon zest

Mustard-Dill Slather

  • [q:1/2] cup Dijon mustard
  • [q:1/2] cup mayonnaise
  • 1 clove minced garlic
  • 1 Tbsp chopped fresh dill
  • 1 Tbsp lemon juice

Coconut-Curry Sauce

  • 1 cups canned coconut milk
  • [q:1/2] cup peanut butter
  • 2 tsp red curry paste
  • 2 tsp fresh lime juice
  • [q:1/4] cup chopped fresh cilantro
Directions

Mediterranean Tzatziki Sauce and Mustard-Dill Slather

  1. Combine all ingredients.

For Coconut-Curry Sauce

  1. Stir over medium heat until thick and well blended.

Three-Minute Tomato and Avocado Salad

Three-Minute Tomato and Avocado Salad
Prep Time
3 minutes
Number of Servings
4
Ingredients

Dressing

  • Juice of 1 lime
  • 1 Tbsp rice vinegar
  • [q:1 1/2] tsp granulated sugar, optional
  • 1 tsp olive oil
  • Pinch salt

Salad

  • 3 cups shredded iceberg lettuce
  • 2 cups chopped tomatoes
  • [q:3/4] cup chopped avocado (about 1 small avocado)
  • [q:1/4] cup chopped green onions, green and white parts
  • 2 Tbsp chopped cilantro
Directions
  1. Whisk together all dressing ingredients in a small bowl. Set aside.
  2. Place lettuce on a large platter. Arrange tomatoes and avocado over lettuce. Sprinkle with green onions and chopped cilantro.
  3. Drizzle dressing over salad and serve.
Nutrition Info
90 Calories, 2 g Protein, 0 mg Cholesterol, 11 g Carbohydrates, 5 g Total sugars (2 g Added sugars), 4 g Fiber, 6 g Total fat (1 g sat), 158 mg Sodium, [nutrition:3] Vitamin K, [nutrition:2] Vitamin C, [nutrition:1] Vitamin B6, Folate

Homemade Bread Crumbs

Homemade Bread Crumbs
Prep Time
15 minutes
Number of Servings
4 to 5 cups
Ingredients
  • 10 pieces bread of your choice
  • [q:1/4] cups olive oil
  • 10 heaping Tbsp nutritional yeast
  • 2 Tbsp garlic salt (for a salt-free version substitute with garlic powder)*
  • 1 Tbsp onion powder*
  • 1 Tbsp dried oregano*
Directions
  1. Preheat oven to 350°.
  2. Place bread in a single layer on a baking sheet. Drizzle oil over bread and place in oven for 5 minutes. Flip slices over and bake for another 5 minutes or until golden brown and crispy.
  3. Remove from oven and let bread cool completely.
  4. Once bread is cool, place in a large plastic bag and, using a rolling pin or meat tenderizer, crush pieces of bread until you have a fine bread crumb-like consistency.**
  5. Transfer mixture to a large bowl and add in remaining ingredients. Stir well. Store in an airtight container in the refrigerator for up to 1 month.

Herbes de Provence Flax Oil

Herbes de Provence Flax Oil
Prep Time
5 minutes
Ingredients
  • [q:1/2] cup organic flax oil 
  • 1 to 2 Tbsp dried Herbes de Provence mix
Directions
  1.  In a clean glass jar, mix oil and dried herbs.
  2. Keep refrigerated in a clean jar with a tight-fitting lid. Use within three days. 

Chipotle and Paprika Sunflower Oil

Chipotle and Paprika Sunflower Oil
Prep Time
5 minutes
Number of Servings
Makes about [q:1/2] cup
Ingredients
  • [q:1/2] cup organic sunflower oil
  • [q:1/2] tsp ground chipotle pepper
  • [q:1/2] Tbsp paprika
  • [q:1/2] tsp garlic granules
  • pinch of ground cayenne (to taste)
  • [q:1/2] tsp red pepper flakes (optional)
Directions
  1. In a small bowl, thoroughly mix all ingredients.
  2. Keep refrigerated in a clean jar with a tight-fitting lid. Use within three days.

Lemon and White Pepper Olive Oil

Lemon and White Pepper Olive Oil
Prep Time
5 minutes
Number of Servings
Makes 1/2 cup
Ingredients
  • [q:1/2] cup organic olive organic oil
  • [q:1/2] tsp white pepper or 1 tsp black pepper, ground or freshly cracked
  • [q:1/2] Tbsp garlic granules
  • 1 Tbsp lemon juice
  • [q:1/2] Tbsp lemon zest (optional)
Directions
  1. In a small bowl, thoroughly mix all ingredients.
  2. Keep refrigerated in a clean jar with a tight-fitting lid. Use within three days.
Subscribe to Quick