.
.
.
.

Healthy quick fixes if you’re craving a snack in under 10 minutes

Avoid the guilt-inducing splurge! Stay happy, healthy and satisfied with these tasty bright ideas

Racha Adib

Published: Updated:

Dinner is by far the trickiest meal of the day and often gets taken over by food villains such as fast food or junk. After a long hectic day, you typically feel tired and famished and your will power could be low. To avoid a splurge that leaves you feeling guilty, we’ve created great tasting meals that can be ready in a jiffy.

Try one of these nutrition packed meals tonight for a leaner, healthier you.

Avocado toasties

Preparation time: 8 min

Ingredients:

• 2 egg whites, beaten
• 1/4 avocado
• 2 slices whole grain bread, toasted
• Hot sauce, such as Tabasco
• 1 tsp extra virgin olive oil

Directions:

• In small nonstick skillet, heat olive oil over medium heat.
• Add egg; season and scramble. In a small bowl, mash avocado; season and spread on toast.
• Top with egg; sprinkle with pepper and hot sauce.

Nutrition:

• Calories: 336
• Fat: 14g, of which 8.6g are heart healthy MUFAs
• Protein: 15g
• Carbohydrates: 27g, 7g fiber

The good: This food is low in cholesterol and a great source of hearty fat, protein and fiber.

Stuffed sweet potatoes

Preparation time: 10 min

Ingredients:

• 2 medium red skinned sweet potatoes, scrubbed clean
• 60g feta cheese, cut into small cubes
• 8 Black olives, pitted and chopped
• 6 Sundried tomatoes; thinly sliced
• 1/4 cup (1 handful) chopped fresh parsley
• 1/2 teaspoon dried oregano
• 2 teaspoons extra virgin olive oil
• Sea salt and freshly ground pepper to taste

Directions:

• Pierce each sweet potato several times with the tines of a fork. Microwave for 6-8 minutes.
• Remove from microwave and let stand until cool enough to handle.
• While the sweet potatoes are in the microwave, make the topping. Mix together feta cheese, olives, and olive oil, dried oregano, and sundried tomatoes in a small bowl and set aside until the sweet potatoes are done.
• Slice sweet potatoes lengthwise down the center to expose cooked insides, top with feta mixture and serve.

Nutrition:

• Calories: 366
• Fat: 18g, of which 8.9g are heart healthy MUFAs
• Protein: 16.1g
• Carbohydrates: 32.6, of which 8g are fiber

The good: This food is a good source of Calcium and low in glycemic index. The perfect meal before you hit the sack!

Pita Pizza

Preparation time: 10 min

Ingredients:

• 1 whole grain pita bread
• 2 fresh mushroom, sliced
• 2 tablespoons tomato sauce
• ¼ cup goat cheese
• 1 tomato, sliced
• Dried herbs (oregano, basil, garlic powder)
• 1 tsp Extra virgin olive oil
• 0.5 tbsp grated reduced fat parmesan cheese

Directions:

• Brush on a little olive oil on the pita
• Mix tomato sauce with olive oil and spread on top of the pita
• Sprinkle on the goat cheese, sliced mushroom, grated parmesan cheese
• Sprinkle on pinches of desired herbs and spices
• Bake in electric oven for 5-7 minutes
• Slice with pizza cutter and enjoy

Nutrition:

• Calories: 233
• Fat: 12g, of which 4.1g are saturated and 3.5g are heart healthy MUFAs
• Protein: 13g
• Carbohydrates: 22g, 3g fiber

The good: This food is a great source of lycopene, a cancer protective powerful antioxidant. It’s also rich in fiber.

Broccoli Pasta

Preparation time: 10 min

Ingredients:

• ½ cup uncooked whole grain angel hair pasta
• ½ cup fresh Broccoli florets, cut into small slices
• 1 tbsp Extra virgin olive oil
• Juice of 1 lemon
• ½ cup frozen peas
• Dried herbs (oregano, basil, garlic powder)
• 3 tbsp grated reduced fat parmesan cheese

Directions:

• Cook pasta in a very large pan for 3 minutes, adding broccoli florets, frozen peas
• Drain, and stir in zest and lemon juice, grated Parmesan, olive oil, and seasoning

Nutrition:

• Calories: 429
• Fat: 18g, 10g are heart healthy MUFAs
• Protein: 16g
• Carbohydrates: 52g, 12g fiber

The good: This food is a nutrient powerhouse with anti-inflammatory nutrients, antioxidant nutrients, and anti-cancer properties. A great option to boost your immunity!

Zesty Tuna Sandwich

Preparation time: 10 min

Ingredients:

• 2 Multi-seeded bread
• 3 oz. tuna in water, drained
• ¼ green apple, finely chopped
• ¼ cup diced celery
• 1 tsp reduced fat mayonnaise
• 1 tbsp yogurt
• Dash garlic powder
• Dash cayenne pepper

Directions:

• Stir together the tuna, celery, apple, mayo, yogurt and garlic until well-blended.
• Add pepper to taste.
• Spoon on top of multi seeded bread of your choice

Nutrition:

• Calories: 295
• Fat: 4g, of which 5g are saturated and 1g are heart healthy MUFAs
• Protein: 30g
• Carbohydrates: 34g, 7g fiber

The good: A great source of hearty Omega-3 and with anti-inflammatory properties. It’s the perfect meal to have after a good workout.