How to Prepare Healthy Foods in 5-10 Minutes

Making healthy dishes can be fast, easy and hardly any work to prepare, and that is how I manage to fit healthy meals into my daily lifestyle. It can take just five-ten minutes to prepare a meal using healthy whole foods.

This week I wanted to show the people in the New You healthy lifestyle groups how they could make healthy meals really quickly, even on a busy night, and love the results.

So I invited them all to my home for a cooking demo and a healthy balanced meal. On the menu was four different ways to prepare asparagus, along with two easy ways to have fish and two super simple side dishes (basmati rice and sweet potato). It all started with a wonderful bean spread that took only a few ingredients and 5 minutes to whip up.

Here is what I did for our evening event:

Yummy Bean Spread – Everyone Loved This!
Served with Kashi stone-ground wholegrain crackers as well as Blue Diamond’s nut-thin rice crackers (for those who are gluten intolerant).
I can Cannellini beans – mashed with a fork (after draining the liquid)
1 Tbsp Olive oil
3 Scallions (or 1 slice red onion) – finely sliced
2 tsp Rosemary – fresh (or sage or thyme)
Salt & pepper
Mix all ingredients together.
Can also add tiny bit of lemon or sherry vinegar.
Can put on top of sliced banquettes – as a cannellini bean crostini.

Rinse asparagus and break off one end to see where the natural break is. Then cut all the other asparagus in the bunch by the same amount. This saves time in having to break each end off.

Simple & Easy Ways to Make Asparagus 4 Ways in 5-10 Minutes

1. Roasted Asparagus
Line a baking sheet with tin-foil and spray with olive oil from a can. (I used PAM for this) Lay the bunch of asparagus across the sheet. Sprinkle with a mix of salt and thyme. (I used a mortar & pestle to release oil from the thyme). Broil (or bake at 400^o) for about 10 minutes – until starting to shrivel and brown.

2. Steamed Asparagus with Balsamic Vinaigrette
Place the bunch of asparagus into a large frying pan or sauté pan. Add 1/4 cup of water. Cover with a lid. Cook for 3 minutes until the asparagus starts to get a tiny bit soft and the water is gone. Don’t let it fully cook, or it will quickly get too soft. Place in a dish and pour balsamic vinaigrette over the asparagus. (I used Lilly’s balsamic vinaigrette, which you can get at most grocery stores.)

3. Steamed Asparagus with Garlic & Herbs
Same first 5 steps as #2. Push the asparagus to one side of the pan. Pour 1 Tbsp of olive oil in the pan where you have created some space. Add in 1 clove minced garlic (fresh or from a jar) 1 Tbsp minced fresh basil. ¼ cup minced fresh parsley. Cook the herbs and garlic in the oil for about a minute or two. Mix in with the asparagus and remove from heat.

4. Sautéed Asparagus with Onions, Garlic & Herbs
Cut up bunch of asparagus into 1 – 1½ ” pieces. Heat up frying or sauté pan with 1 Tbsp of olive oil. Sauté the onion and garlic for 1- 2 minutes. Add in the chopped asparagus. Sprinkle with bit of salt and dried thyme. Cook until asparagus gets a bit soft.

Super Simple Sweet Potato Even the Kids will Love
Roasted Sweet Potato “Chips”
Rinse a large sweet potato (or yam) and slice diagonally in ¼” slices. Line a baking sheet with tin-foil. You can often reuse tin-foil from prior roastings. Spray with olive oil from a can. (I used PAM for this). Lay the pieces of sweet potato on the sheet. Sprinkle with a mix of salt and thyme. Broil (or bake at 400^o) for about 10 minutes – until starting to brown on bottom. You will have to use a spatula to check the bottoms.

A Fish Anyone Can Make
You can broil a lot of different fishes, and for this event I picked up a pre-marinated “cajun” catfish at our local fish store, David’s Fish Market in Salisbury. You can also take a white fish and marinate it yourself.
Line a baking sheet with tin-foil. Lay the fish pieces on it. Broil for about 8 minutes – if about ¼-½ ” thick. (5 minutes if thinner). Turn over and broil for about 4 minutes. It is done when you can slide your fork all the way through, without any resistance.

How simple was that!

The basmati rice was from a brand called Tilda, which comes in a blue foil bag. You boil 6 cups of water, then add in 1 cup of rice. 10 minutes later, you strain it (pouring the rice and water into a strainer) and then douse with hot water. You get perfect rice that isn’t sticky.

The remaining shrimp dish came from a Williams Sonoma recipe called Shrimp with Wine & Herbs out of their “Food Made Fast: Seafood” cookbook.

Read What the Contestants Have to Say
Find out what else the contestants have to say about their cooking demo evening with me, when they add their comments to this blog. And please share your own insights about what works for you. It may be just the spark that helps another person reading this blog.

Have a fit and healthy week,
Alice