Healthy and Tasty Meals for Healthcare Professionals in a Rush

These simple meals are deliciously nutritious, and they will help you bide your time while managing your work-life.

Each meal recipe is designed with health and convenience in mind.

Meals

Curried Cauliflower Couscous 

Meals like cauliflower couscous are nothing new. When you add a curried kick in the butt, both your tastebuds and your immune system will thank you.

Ingredients & Preparation

5 cups arugula

1 cup vegetable stock

4 tbsp extra virgin olive oil

1 cup rinsed lentils of your choice

1 lime juiced (3 tbsp.)

1 head cauliflower trimmed and chopped

¼ cup curry powder of your choice

3 cloves garlic, minced

1 carrot

1 yellow beet

1 onion

1 piece ginger (to taste)

Optional: Heavy cream & mint leaves for garnishing

1. Bring the lentils to a boil in a large saucepan (about 3 inches of water). Season with salt. Reduce heat and cook until lentils are tender.
2. Pulse the cauliflower in a food processor until it looks like cooked couscous (finely minced).
3.  Heat 3 tbsp. Extra-virgin olive oil in a pan over medium heat. Add curry powder and stir until aromatic. Add cauliflower, stir and coat with spices. Add salt, onion, ginger, carrot, garlic, and beet. Add chicken stock and cook until the vegetables are soft.
4. Drain lentils, add the curry cauliflower and veggies, the greens and lime juice. Add more salt.

Optional step: Serve in a shallow bowl topped with mint and a drizzle of heavy cream

Parmesan Noodles

Butter. The quintessential ingredient to most comfort meals. Who knows what makes pasta so satisfying, but rich butter and some grated parm make for the ultimate comforting dish. Witha few little twists, you could serve this simple dish to friends – if we weren’t self-isolating.

Ingredients & Preparation

1 package dry spaghetti for a family of 5 (half-package for a couple)

1 cup parmesan cheese (grated or powder).

10 tbs butter

2 tbsp juiced lemon

1 cup breadcrumbs (your choice)

Red pepper flakes (to taste)
4 cloves garlic (minced)

2 tbsp parsley (coarsely chopped)

1. Add pasta to a large pot of salted boiled water. Cook them according to package instructions- al dente. Drain & place to the side.
2. Melt 2 tbsp. Butter in a large pan over medium heat (foamy). Brown bread crumbs for 3 minutes – transfer to a bowl. 
3. Melt more butter in the same pan, add red pepper flakes and garlic. Cook until the butter is brown.
4. Add parmesan and pasta. Using tongs, toss together until everything is evenly coated with the parm and butter. Add additional breadcrumbs, parley, and lemon juice. Toss and serve.

Hot & Sour Soup

The ultimate cure to any seasonal issue- hot and sour soup. Well, any soup will do. But, Hot and Sour soup will hit you right where you need it when you’re not feeling so hot yourself. Meals like soups are perfect for quarantine.

Using any poultry broth and intensifying it with spicey peppers and refreshing citrus, this soup is a cure-all for all the aches and uneasiness of a cold or flu.

Ingredients & Preparation

3 cloves garlic

2-3 eggs (beaten)

1 tsp black pepper (any pepper)

2 tsp sesame oil ( or any oil you have on hand)

2 tbsp red wine vinegar (or rice vinegar)

2 tbsp balsamic vinegar

2 tbsp chili sauce ( like sriracha)

4 cups chicken stock ( you may substitute vegetable or turkey stock)

10-12 mushrooms (shiitake) sliced to your preference

½ lb tofu, chicken, pork, or beef thinly sliced

Cornstarch mixture: 3tbsp corn starch mixed with 3 tbsp cold water

Optional: green onions/ sesame seeds for garnish.

1. Combine all ingredients minus the cornstarch mixture, eggs, pepper and sesame oil in a large pot. Bring to a boil. Reduce heat and simmer for 5-7 minutes.
2. Add cornstarch mixture and simmer for an additional 3-4 minutes, or until soup is thicker.
3. While stirring the soup, slowly pour in the beaten eggs. Remove from heat, serve and eat!

After the Meals: Treats

‘What You’ve Got’ Ice Pops

Summertime isn’t the only time for homemade ice pops. This recipe is for the whole family. The kids will love partaking in making juicy popsicles. 

Because most of us are self-isolating, the goal of these frosty treats is to spark your imagination and use what you’ve got on hand.

Are you a tea lover? Great, use your favorite blend. Have an abundance of frozen fruit on hand for smoothies? Neat, make a triple-layer treat.

Ingredients & Preparation

2-3 cups water/ coconut water ( even juice if you have it).

1-2 tsp citrus juice (orange zest, lime/lemon juice, etc.)

Option 1: your favorite tea blend

Option 2: 2 cups semi-frozen berries

Option 3: ice coffee/ mocha

1. If you are doing tea/ coffee, bring 3 cups of water to a boil. Remove and steep for 5 minutes. Stir in citrus juice and honey (both optional). Pout into ice pop molds and freeze solid- 4-6  hours.

2. Using semi-frozen fruit and water/ juice of your choice, and pulse ingredients in a blender until you reach a smooth consistency. Pour into ice pop mold, and freeze until solid (approx. 4 hours). 

‘Not so Spice’ Popcorn

With an influx of movie nights, ditching the typical reduced-sodium buttery popcorn might not be as appealing as usual. Why not add a little kick to your favorite movie snack.  

Immune boosting spices like paprika and chilli powder help protect your body, not to mention, your tastebuds will thank you.

If you don’t typically make your popcorn at home, of course, you can substitute popped corn for the microwave variety. 

Ingredients & Preparation

1 cup popcorn

3 tbs butter (salted/ unsalted it doesn’t matter)
2-3 tbsp extra virgin olive oil (or whatever oil you have on hand)
½ tsp paprika

½ tsp salt

½ tsp curry powder

1 tsp chilli powder

1. Combine spices in a bowl and set aside. Heat oil in a pot, and add popping corn when warm. Popcorn until 3-4 seconds can be counted between popping.
   
2. Place popcorn into a large bowl and coat with butter. Add salt and spices. Enjoy!