Laverne Banderk Nutrition
Healthy Habits. Happy Life.
Entrees
Preparing healthy meals does not have to be expensive and time-consuming. Here are some of my favourites that can quickly and easily be prepared on busy weeknights, or meal prepped ahead of time and refrigerated or frozen, then simply warmed up when ready to serve.
Homemade Turkey Burgers
1 lb extra lean ground turkey
1/2 large red bell pepper, diced
1/4 cup red onion, diced
1/2 cup chopped spinach
1/4 cup chopped cilantro
1/4 cup chopped sundried tomatoes
1/4 cup feta cheese, crumbled
Seasonings of your choice - I use Italian seasoning,
red pepper flakes, Himalayan pink salt and pepper
Put everything together in a large bowl and mix well with your hands. Form into patties (makes 4-6 depending on how large you like them). Heat a frying over medium heat with olive or avocado oil. Place patties in pan and cook for 10-12 minutes, flipping a few times until browned on both sides. Garnish with your favourite toppings and enjoy! They will keep well in the fridge for a few days or freeze well for a couple of months.
Thai Coconut Soup with Bok Choy
Makes 2 servings
1 tbsp olive oil
1/2 cup onion, diced
2 cloves garlic, minced
1 tbsp fresh ginger root, minced
3-4 tbsp red curry paste
3 cups vegetable or chicken broth
1 cup coconut milk
1 medium red bell pepper, thinly sliced
1 cup bok choy, ends removed, cut in half
150g rice noodles
Precooked chicken (optional)
Add the olive oil to a large pot and heat over medium heat. Add the onion and sauté 3-4 minutes until translucent. Add the garlic and ginger and cook for another 30-60 seconds until fragrant. Now add the red curry paste and mix well, then add the broth, coconut milk and bell peppers. Let simmer for 10-12 minutes. Cook the rice noodles according to the package directions and set aside. Add the bok choy and precooked chicken (if using) to the broth for the last 2 minutes of simmering. Divide the broth between two bowls and add the desired amount of noodles to each bowl and serve.
Lemon Garlic Chickpea Pasta
Makes one serving
Pasta of choice (whole wheat, chickpea, lentil, quinoa, brown rice)
1 tbsp olive oil
1 clove garlic, finely chopped
Juice from 1 lemon
1 tsp Italian seasoning
1/4 - 1/2 tsp red pepper flakes (depending on your level of preferred spice)
Pinch of sea slat and pepper
1 cup of spinach, loosely packed
Cook the pasta according to the package directions. Heat the olive oil in a large pan over low-medium heat. Once warm, add in the cooked pasta, garlic, lemon juice, Italian seasoning, red pepper flakes, salt and pepper, and toss until combined. Turn down the heat slightly, and mix in the spinach, warming for a few minutes until slightly wilted. Serve immediately.
Vegetable Red Curry
Makes 2 servings
1 can coconut milk
2 tbsp red curry paste
2 tsp fresh grated ginger
1 clove garlic, finely chopped
2 cups chopped vegetables (carrots, bell peppers, broccoli, cauliflower, etc.)
1/2 tbsp cornstarch
Serve with precooked brown rice or quinoa
Saute the vegetables over medium heat for 3 to 4 minutes. Add the coconut milk and let simmer for 5 to 6 minutes. Add the curry paste, ginger and garlic, and mix well until combined with the coconut milk. Add the cornstarch and continue simmering for a few minutes, then turn down the heat and let sauce thicken as it cools. You can easily add more protein by adding chickpeas or chicken. Serve over brown rice or quinoa.