Quick & Healthy Meals: Dinner Options

 

SUMMARY:

In today’s post, I’m going to share with you three quick and easy dinner options that you can use for vegan and non-vegan diets, alike. These are my go-to’s most days when I want to keep things simple. If you are one for more complex dinner ideas, this may not be the video for you. If you want to see more videos on health and wellness, feel free to subscribe to my webpage and let me know what posts you wish to see in the future. If you struggle with what to eat and you want quick, healthy meals in a short amount of time but you aren’t sure where to start then you are not alone. When I surveyed friends, family, patients, folks asked me to share some quick meal ideas that help to improve health without complicated systems, ingredients, or recipes that are expensive. So, in an effort to help you out, I am creating a “what I eat in a day” series so that you can acquire new breakfast, lunch, snack and dinner ideas that are time efficient, effortless, whole-foods based, and easy to prepare. I’ll link these videos and the playlist for you at the end of this video.

IMG_4092.jpg

FULL TRANSCRIPT:

In today’s post, I’m going to share with you three quick and easy dinner options that you can use for vegan and non-vegan diets, alike. These are my go-to’s most days when I want to keep things simple. If you are one for more complex lunch ideas, this may not be the video for you. If you want to see more videos on health and wellness, feel free to subscribe to my channel and let me know what videos you wish to see in the future. If you struggle with what to eat and you want quick, healthy meals in a short amount of time but you aren’t sure where to start then you are not alone. When I surveyed friends, family, patients, folks asked me to share some quick meal ideas that help to improve health without complicated systems, ingredients, or recipes that are expensive. So, in an effort to help you out, I am creating a “what I eat in a day” series so that you can acquire new breakfast, lunch, snack and dinner ideas that are time efficient, effortless, whole-foods based, and easy to prepare. I’ll link these videos and the playlist for you at the end of this video.

Eating healthy or eating to lose weight does not need to be expensive, time-consuming, or boring. To prove this,  I’m going to show you some rather budget-friendly, quick and tasty dinner ideas to keep you on track toward your health and fitness goals (whether it is to eat healthier or to lose a few LBs).

UTENSILS/TOOLS:

The three dinner options that I will share with you are my simple recipes for Italian Meatballs, Chile Lime Chicken Burgers, and Asian Lettuce Wraps. The only tools you will need are:

  1. a pan for stir-frying the Asian lettuce wrap mix;

  2. a skillet or pyrex dish for baking your meatball;

  3. a small saucepan or the marinara sauce;

  4. a blender or food processor for the sauces if you like it less chunky and

  5. a copper plate for BBQing or a pan for frying the burgers.

First, choose your meat base. You can choose ground grass-fed, free-range and organic beef, pork, turkey, chicken or if you are vegan, grab the Beyond Meat plant-based ground protein. I like this vegan option because it is wheat and soy free. I’ll share with you the other ingredients for each of the meal options as we discuss them. For simplicity sake, I’m going to use ground chicken or turkey for each recipe.

Side note: I have purchased most of my ingredients from Trader Joe’s or Costco and occasionally Whole Foods. However, you should be able to find similar ingredients at most grocery stores you shop at.


ITALIAN MEAT BALLS

For the first meal, we will need ingredients for the sauce and for the meatballs:

For the sauce, all you need is:

  1. 1 can of diced and fire roasted tomatoes (with green chiles);

  2. 1-6 oz can of tomato paste;

  3. Seasonings: garlic salt, red pepper flakes (if you like spicy), fennel seeds, and Italian seasoning.

For the meatballs, you will need:

  1. 1 pound of your meat choice;

  2. ½ onion chopped, 1 egg (or 1 TBL of ground flax seed or chia seed mixed with 2-3 TBL of hot water and let sit for a few minutes to thicken, if you are vegan.) and

  3. Italian seasoning, chili pepper flakes if you like spicy, garlic salt, and fennel seeds.  

Directions:

In a bowl mix up your meat, egg, ½ tsp chili pepper flakes, 1-2 tsp of Italian seasoning, 8 grinds of garlic salt or ½ tsp of garlic salt and chopped onion.

Mix it up well and place golf ball sized portions into an iron skillet or baking dish at 375 degrees Fahrenheit for 20-25 minutes until fully cooked through. Serve with a vegetable of your choice.

While the meatballs are cooking, put the fire roasted tomatoes, tomato paste, garlic salt, red pepper flakes and Italian seasoning in a small saucepan. Stir and heat up to serve. If you prefer a more pizza sauce consistency, then throw the mixture in the blender or food processor and that’s it.

Chile Lime Chicken Burgers

For the burgers we will need:

  1. 1 pound of ground meat of your choice;

  2. 1 egg or use 1 table of ground flax or whole chia seed, mixed with 3 TBL of hot water and let sit a bit);

  3. ½ onion (chopped);

  4. Chile Lime Seasoning Salt from Trader Joe’s and

  5. ⅓ cup of chopped fresh cilantro, large leafy lettuce for wraps.

Directions:

Mix all of the ingredients together.

Heat up a BBQ grill using a copper plate (you can get this from Bed Bath and Beyond) or use a skillet on your stove heated with 1-2 TBL of avocado oil.

Place about ⅓ cup of meat onto the cooking surface in shape of a patty that is about 4 inches in diameter.

Cook on medium heat about 2-3 minutes each side. When juice starts to push through the surface, you can flip the burger.

Serve in a large leaf of lettuce or on a grilled portobello mushroom. Top with your favorite burger toppings.

Asian Lettuce Wraps

For the wraps we will need:

  1. 1 pound of ground meat;

  2. 2 TBL of toasted sesame oil or coconut oil;

  3. 1 cup of chopped cremini or portobello mushrooms;

  4. 1 can of sliced water chestnuts, chopped into smaller pieces;

  5. ⅓ cup of shredded carrot;

  6. 1 TBL of fresh ginger root (grated;)

  7. Juice from 1 lime;

  8. 1 TBL of plum sauce or hoisin sauce or coconut amino acids for sweetness;

  9. 1 TBL of each of the following: garlic chili sauce for spice, Bragg’s Liquid Aminos for a soy sauce flavor;

  10. ½ TBL of Red Boat Fish Sauce;

  11. ⅓ cup of chopped fresh basil;

  12. ⅓ cup of chopped fresh cilantro and

  13. ¼ cup chopped fresh mint.

Directions:

In a large pan, cook the oil and ground meat until all the pink is gone (about 5 minutes).

Add in mushrooms, grated ginger root, and carrot. Stir until the mushrooms are fully cooked through (about 3-5 minutes).

Add in the liquid and herbal ingredients.

Serve warm in butter leaf lettuce.


NOW IT’S YOUR TURN…

I want to hear from you. If you have any favorite quick, healthy, whole foods-based dinner recipes let me know in the comments below. We can all learn from each other and get new ideas to incorporate into our meal plans.

If you want to see more videos like this one, give this video a “like”. And feel free to share it with friends and subscribe for more videos related to health and lifestyle.

Until next time, don’t forget to supercharge your health and simplify your lifestyle so that you can satisfy that lovely soul of yours…

XOXO,

Dr. Linné



 
Linné LinderComment