Tag: wellness


You might believe that making wholesome, delectable dinners at home requires a lot of work, but I’m here to tell you that it doesn’t.

Even though I enjoy cooking and eating, I prefer to make mealtimes straightforward. This entails selecting recipes that are simple to follow and don’t call for intricate cooking methods or apparently endless processes.

Here are 10 of my favourite quick supper ideas that will enable you to swiftly prepare a healthy meal.


Stuffed potatoes.

The healthy elements beta carotene, vitamin C, potassium, and fibre are abundant in sweet potatoes. Additionally, they go well with just about anything and are delicious. Because of this, they offer the ideal foundation for a substantial supper. Roast a full sweet potato and then load it with cheese, chicken, beans, and sautéed vegetables.

You can choose from a wide range of taste combinations for this dish because it is adaptable. Try one of the straightforward recipes listed here, or just wing it by piling your preferred ingredients on top of a baked sweet potato.

Mediterranean Baked Sweet Potatoes, Vegetarian Stuffed Sweet Potatoes, Taco Stuffed Sweet Potatoes, and Chicken Pesto Stuffed Sweet Potatoes


Bowl of sprouts.

 grain bowls are really popular.  make this dish when you are seeking a savoury yet quick-to-prepare meal because we appreciate how straightforward and flexible grain bowls are.
 Utilise gluten-free grains like quinoa and brown rice because adhere to a gluten-free diet. Farro, millet, and barley are all acceptable grains to use while making grain bowls.

A significant supply of fibre and other minerals, such as magnesium, is found in grains. Grain-rich diets have been associated in studies with a lower risk of heart disease, type 2 diabetes, colon cancer, and other diseases.

Then pour some olive oil and lemon juice on top, or keep it simple with a store-bought or homemade dressing.

One such dish is the Green Goddess Buddha Bowl, which combines brown rice, roasted broccoli, sugar snap peas, avocado, hard-boiled eggs, toasted pumpkin seeds, and a creamy yoghurt-based sauce in an enticing way.

For evenings when you don’t have much time, try one of these other grain bowl recipes:

  • Bowls of Thai Chicken Buddha
  • Salmon Grain Bowls with Lemon Tahini Sauce Buddha Bowl of Sweet Potato and Chickpeas


Vegetable firattas.

If you keep hens as I do, you can use eggs for more than breakfast. Eggs are frequently the protein of choice for our quick and delectable entrees, including frittatas.

All you have to do to meet your fibre requirements is add a variety of your favourite vegetables since eggs already provide you with enough protein and healthy fat.

Asparagus, spinach, sweet potatoes, zucchini, onions, broccoli florets, mushrooms, and tomatoes are some of my top picks for frittata ingredients. To give your frittata more taste, you can also add items like cheese, herbs, spices, or pesto.

Even leftovers like salmon, chicken shredded, and potatoes can be added to your frittata.

I like to serve frittata with some fresh fruit or sliced avocado. You can have this satisfying supper at any time of day or night. You can whip up a frittata in under an hour because they are so easy to create.

The following recipes for great and simple frittatas:

Wild mushroom frittata with cheddar, green onions, and peas Spring vegetable frittata Cheesy chicken pepper broccoli frittata


Brown rice pasta.

The majority of people enjoy a delicious pasta dish, but most pasta dishes lack the crucial components, like protein and fibre, to keep you feeling full.

Fortunately, you can quickly make a delicious and healthy pasta meal by following a few easy instructions.

Pick your pasta first. You can use any pasta you choose, but Tinkyada brown rice pasta is a personal favourite of mine. If you’re on a low-carb eating plan, you may also use zucchini noodles in place of pasta.

Select a protein source next. I enjoy using chicken breast, ground chicken, or chickpeas if I want a plant-based protein source.


Tomato soup.

Few dinners are as filling as a hot bowl of thick soup. Fortunately, soup can be easily made and is a great option for meal preparation because you can easily make large portions.

Creating soups that just require one pot because the cleanup is quicker.  Soups are made on the stovetop, but to save time, you can use an Instant Pot to create any of the following recipes.

  • Yellow Split Pea Cream Soup
  • Thai Curry Chicken Soup
  • Stew of lentils, kale, and quinoa


Curry and gravy.

Curry is a wise choice for a speedy, full dinner because it is adaptable, simple to prepare, and suitable for families. Additionally, regular consumption of curry may enhance health by lowering blood sugar and excessive triglyceride levels, two risk factors for heart disease.

During the colder months, a hearty chickpea and sweet potato curry to serve over rice or quinoa.

There are several curry recipes that may be made in 30 minutes or less, like these straightforward curry dishes:

30-minute Thai Chicken Curry, Easy 1-pan Salmon Red Curry, and Quick and Simple Thai Chickpea Curry.



Burgers are a fantastic option for families because they’re easy to prepare and sure to satisfy even the most particular palates. Even though beef burgers are a popular option, you can also prepare burgers with lentils, salmon, tuna, chicken, and just about any other kind of protein.

Wonderful chicken burger with a big salad and roasted sweet potato fries. To meet your dietary requirements, you can serve your burgers on a loaf of sturdy whole grain bread, in a lettuce wrap, or on top of a bed of greens.

Here are a couple of extremely straightforward burger recipes:

  • Chicken burgers
  • Aloo Tikki burger
  • egg burger


Whole roasted chicken.

Although roasting a whole chicken may need some time, it is quite easy. See this tutorial on how to roast a chicken perfectly. To ensure that the vegetables cook alongside the roasting of the whole chicken birds, pack the bottom of the roasting pan with potato wedges, onions, and carrot chunks.

After your chicken has finished roasting, give it a 15-minute rest before cutting. You might use that time to quickly prepare one of the salads listed below:

  • Tomato Avocado Salad Made Simple
  • Favourite green salad with pepitas, apples, and cranberries
  • Salad with Sun-Dried Tomatoes, Olives, and Feta


One pan meal.

This suggestion is for you if you dislike doing the dishes. The majority of recipes call for using many dishes, pans, and pots. However, sheet pan dinners let you prepare everything on a single sheet pan, saving you time in the kitchen.

Look at these delectable sheet pan meals:

  • Harissa chicken in a sheet pan with chickpeas and sweet potatoes
  • Salmon in lemon brown butter and parmesan on a sheet pan
  • Mediterranean Vegetarian Sheet Pan Chicken Fajitas Sheet Pan Meal


Green salad.

The issue with most salads is that they are poorly put together, which causes you to feel hungry again quickly after finishing your meal. Make sure to incorporate enough of protein, good fats, and fibre while creating a hearty dinner salad.

A base of your preferred greens, such as spinach, mixed greens, arugula, kale, or romaine, is a good place to start. Increase the fibre content of your greens by adding a few more vegetables, such as peppers, cucumbers, carrots, broccoli, or red onions.

Pick a protein source next, such as grilled chicken, shrimp, salmon, or hard-boiled eggs. Including a high-fibre


It’s not necessary to spend hours in the kitchen and use intricate recipes to prepare a wholesome and pleasant dinner.

The next time you struggle to come up with supper ideas, try one of the dishes mentioned above.

merely one thing

Try it out now: Don’t freak out if you don’t know what to make for dinner! To start, check your pantry and refrigerator to see what ingredients you have on hand.

Next, select the following to build a balanced meal:

  • a source of protein
  • one that is not starchy
  • a source of carbs
  • a sound fat

For instance, serve roasted chicken breasts with garlic and olive oil sautéed broccoli. You may make a nutritious, well-balanced meal by including a baked potato.

When it comes to dinner, many people experience stress, especially those



Intermittent fasting, also known as intermittent energy restriction, refers to a variety of meal timing patterns that alternate between voluntary fasting (lower calorie intake) and non-fasting over a set period of time. Alternate-day fasting, periodic fasting, and daily time-restricted feeding are all examples of intermittent fasting. Intermittent fasting, which has been examined in the twenty-first century as a strategy to perhaps reduce the risk of diet-related disorders like metabolic syndrome, may have similar benefits to a calorie-restriction diet.

Quit dieting and replace it with intermittent fasting

Intermittent fasting, according to the American Heart Association, can help people lose weight, improve insulin resistance, and reduce their risk of cardiometabolic disorders, while its long-term effectiveness is unknown. Obesity, insulin resistance, dyslipidemia, hypertension, and inflammation may all benefit from intermittent fasting, according to a 2019 review.

Intermittent fasting is a type of eating regimen in which you alternate between fasting and eating on a regular basis. Intermittent fasting has been shown in studies to help people lose weight and prevent — or even reverse — disease. But how do you go about doing it? Is it also secure?

What is intermittent fasting?

Intermittent fasting can be done in a variety of methods, but they all revolve around choosing regular eating and fasting times. For example, you could try eating only for eight hours a day and fasting for the rest of the day. Alternatively, you could choose to eat only one meal each day two days per week. There are a variety of intermittent fasting schedules to choose from.

According to Mattson, after a period of time without meals, the body’s sugar stores are depleted and it begins to burn fat. This is referred to as metabolic switching by him.

“Most people eat throughout their waking hours,” Mattson explains, “therefore intermittent fasting is in stark contrast to their regular eating routine.” “If someone eats three meals a day plus snacks and doesn’t exercise, they’re running on those calories and not burning their fat stores every time they eat.”

Intermittent fasting works by extending the time between when your body burns off the calories from your last meal and starts burning fat.

Type of intermittent fasting

Understanding intermittent fasting.

Time-restricted feeding, alternate-day fasting, and periodic fasting are three types of intermittent fasting:

  • Time-restricted feeding is eating just for a set number of hours each day, usually within an 8–12-hour time window, and developing a predictable daily pattern of caloric intake. This plan may help you eat in accordance with your body’s natural rhythms.
  • Alternate-day fasting entails a 24-hour “fast day” during which the individual consumes less than 25% of their daily energy needs, followed by a 24-hour “feast day” during which the person consumes more than 25% of their daily energy needs. Because there are more days of fasting per week, it is the strictest kind of intermittent fasting.  There are two different types of subtypes: 
    • Complete alternate-day fasting (also known as total intermittent energy restriction) is a calorie-free diet in which no food is ingested on fasting days.
    • Instead of complete fasting, modified alternate-day fasting (or partial intermittent energy restriction) allows for the eating of up to 25% of daily calorie demands on fasting days. This is similar to alternating days of regular eating with days of very-low-calorie meals. 
  • Periodic fasting, also known as whole-day fasting, refers to any time of more than 24 hours of continuous fasting, ranging from the 5:2 diet, which requires one or two fasting days each week, to the more extreme variant, which comprises multiple days or weeks of fasting. Instead of complete fasting, eating of around 500 to 700 calories, or about 25% of average daily caloric intake, may be permitted on fasting days.
  • The method of 12:12. Fast for 12 hours and eat inside a 12-hour window every day. Congratulations, you’re already an IF pro if you eat your last meal at 7 p.m. and have breakfast the next morning at 7 a.m. (This is a wonderful place to start for novices.)
  • The method of the 20:4 ratio. Allow yourself a 4-hour window to eat after a 20-hour fast.
  • The 16:8 technique is one of the most popular. Within an 8-hour timeframe, eat your daily diet and fast for the following 16 hours.
  • The 5:2 approach is a method that uses a ratio of 5:2 to 5 days of the week, eat whatever you want. Men can eat 600 calories and women can eat 500 calories on the last two days.

Food to be consumed during intermittent fasting

You’ll want to stick to your fasting and eating windows each day if you’re doing intermittent fasting. Although it is still important, there is less emphasis on WHAT to eat.

In general, the best things to eat while intermittent fasting are the healthiest foods to eat in any circumstance. Avocado, potatoes, cruciferous vegetables, salmon, seafood, full grains, almonds, and fermented foods are among them. It’s also critical to remember to drink water on a daily basis.

A diet is rich in fiber, protein, and vitamins.

1] Hydration

Water is essential for the health of almost all of your body’s major organs. Avoiding this as part of your fast would be stupid. Your organs play a critical role in keeping you alive.

The amount of water that each individual should drink depends on their gender, height, weight, degree of exercise, and climate. However, the color of your urine is a good indicator. At all times, you want it to be pale yellow.

Dehydration, which can induce headaches, weariness, and lightheadedness, is indicated by dark yellow urine. When you combine it with a lack of food, you’ve got a recipe for disaster – or, at the very least, extremely dark pee.

If simple water doesn’t appeal to you, try adding a squeeze of lemon juice, a few mint leaves, or a pinch of salt.

2] Seafood

There’s a reason that the American Dietary Guidelines recommend that most adults consume 8 to 10 ounces of fish per week. In addition to being high in healthy fats and proteins, it is also high in vitamin D.

And if you prefer to eat during limited window times, don’t you want to get a more nutritional bang for your buck when you do? You’ll never run out of ways to prepare fish because there are so many options.

3] Vegetables

Eating green vegetables would be essential to getting the necessary vitamins for the body. Eating veggies can help in increasing the fiber content in the body. Due to increased green vegetable consumption, the passage of roughage becomes easy during intermittent fasting.

Also, it is stated by the researchers that the consumption of more fiber gives the stomach a sense of satiety. Green vegetables like spinach, fenugreek, and broccoli can be included. Cruciferous vegetables help in reducing cancer risk.

4] Legumes

Legumes are high in fiber and may help you maintain a regular bowel movement. Cooked black beans provide 15 grams (g) of fiber per cup (240 mL), which is nearly half of the recommended daily requirement for adults.

Legumes are nutrient-dense foods. They’re low in calories, yet they fill you up. Legumes’ carbohydrates are slowly absorbed by the body, providing consistent energy for the body, brain, and neurological system. Consuming more beans as part of a balanced diet can help lower blood sugar, blood pressure, heart rate, and other risk factors for heart disease and diabetes.


Health benefits of intermittent fasting.

1] Insulin-resistance-Intermittent fasting can lower blood sugar levels by 3–6% and fasting insulin levels by 20–31%, reducing insulin resistance and potentially protecting against type 2 diabetes.

2] Weight loss-Intermittent fasting, as previously said, can assist you in losing weight and belly fat without having to intentionally restrict calories.

3] Cardiovascular health-Intermittent fasting has been shown to lower “bad” LDL cholesterol, triglycerides, inflammatory markers, blood sugar, and insulin resistance, all of which are risk factors for heart disease.

4] Central nervous system health-Intermittent fasting boosts the brain hormone BDNF, which may help new nerve cells grow. It may also help to prevent Alzheimer’s.

5] Anti-aging-Intermittent fasting has been shown to enhance the lifespan of rats. Fasted rats lived 36–83 percent longer, according to studies.


Get started with intermittent fasting.

You’ve probably done a lot of intermittent fasting in your life. If you’ve ever eaten dinner, then slept late the next day, and didn’t eat until lunch, you’ve definitely fasted for 16 hours or more.

This is how some people eat naturally. In the morning, they simply do not feel hungry. Many people regard the 16/8 approach to be the most straightforward and long-lasting method of intermittent fasting; you might want to start there.

If you enjoy fasting and feel well while doing so, you could go to more sophisticated fasts such as 24-hour fasts 1–2 times per week (Eat-Stop-Eat) or just eating 500–600 calories 1–2 days per week (5:2 diet).

Another option is to just fast whenever it is convenient – skip meals when you aren’t hungry or don’t have time to prepare them. To reap at least some of the benefits, you don’t need to follow a formal intermittent fasting schedule.

Experiment with different methods until you find one that you enjoy and fits your schedule.

It’s best to start with the 16/8 approach and work your way up to longer fasts later. It’s crucial to try out several methods until you find one that works for you.


It is not necessary for anybody to practice intermittent fasting. It’s only one of several healthy-living practices. The most important variables to concentrate on remain eating real food, exercising, and getting enough sleep.

You can safely disregard this article if you don’t like the idea of fasting. Finally, when it comes to nutrition, there is no such thing as a one-size-fits-all approach. The optimal diet for you is one that you can maintain for an extended period of time.

Some people thrive on intermittent fasting, while others do not. The only way to know which group you are a part of is to try it out. Fasting can be a very strong strategy for losing weight and improving your health if you enjoy it and find it to be a sustainable way of eating.


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