Veggie Marinara + Pasta. Photo courtesy of Bare Feet in the Kitchen. ...
Seared Cod + Kale Orzo. Photo courtesy of Bigstockphoto. ...
Taco Rice Bowls. ...
Deli Turkey Wrap. ...
Roasted Salmon + Veggies. ...
Turkey Burgers + Sweet Potatoes. ...
Grilled Cheese + Tomato Soup. ...
Quinoa Salad + Walnuts.
Veggie Marinara + Pasta
Marinara sauces are simple to make from scratch, and the cooked tomato base packs a ton of lycopene. Sauté onion and
garlic and give it a boost with minced carrots for alpha-carotene and
portobello mushrooms for vitamin D and calcium. Add a large jar of
tomato purée or crushed tomatoes, and season with a splash of balsamic
vinegar and basil. Partner with whole grain, or even bean-based pasta,
and add ground turkey or chicken sausage for a protein boost to make a
balanced, complete meal.
Seared Cod + Kale Orzo
Pacific cod is rich in B vitamins and
minerals like selenium and choline, making it a popular mild tasting
fish. Pan sear or broil it (instead of breading and frying) to keep
dinner light. Sauté shredded kale with garlic, cooked whole wheat orzo
and a squeeze of fresh lemon to make a nutritious, filling side with
smart carbohydrates.
Taco Rice Bowls
Choose a lean protein like chicken,
ground turkey, or black beans and season with a low-sodium spice blend.
While the meat cooks, make some jasmine rice, and toss it with a little
lime juice and zest, then top with cilantro once done. Serve with a
simple pico de gallo salsa, sliced avocado, and shredded red cabbage for
a full spectrum of sleep-supporting, delicious nutrients.
Deli Turkey Wrap
When time is of the essence, wraps
and sandwiches are always a handy option. Use a low-sodium turkey deli
meat or slice up a rotisserie breast. Turkey packs tons of minerals and
vitamins, and is one of the top proteins for sleep. Wrap it up in a
whole-grain tortilla or flat bread, and pack it with baby greens,
tomatoes, and your other favorite veggies. Dietitian nutritionist
Carlene Thomas RDN recommends whipping out a box grater or mandolin to
make different textures and shapes to keep things interesting. But if
you’re prone to indigestion, one thing to skip is hot peppers or spicy
condiments. Pair with a side salad or baked chips or sliced fruit.
Roasted Salmon + Veggies
Wild salmon is well-known as a superfood, and it’s also good for sleep with loads of vitamin D
and selenium. Roast carrots, cauliflower and brussel sprouts in
lauric-acid-rich coconut oil to maximize sleep, and serve with brown
rice (frozen is great and quick) for a healthy carbohydrate.
Turkey Burgers + Sweet Potatoes
Lean ground turkey brings a bevy of
good-night minerals, and it’s also pretty affordable. Make simple
patties with a little minced onion and herbs, and cook in a pan or on
the grill. Dress with dark leafy greens and tomato. Roast chopped sweet
potatoes in a little coconut oil and smoked paprika for about 30 minutes
for an added boost of alpha-carotene, potassium, and healthy carbs.
Grilled Cheese + Tomato Soup
A 2005 study
from the British Cheese Council suggests Red Leicester, Brie and
Cheddar could contribute to positive dreams. Amongst the 200
participants, no one reported nightmares following cheese consumption,
possibly debunking the old wives’ tale. Pair brie with basil and tomato,
cheddar with apple or mushrooms, or leicester (for apparently nostalgic
dreams) with a tangy chutney. Go easy on the butter (or swap it for
coconut oil), and partner with a light, low-sodium tomato soup.
Quinoa Salad + Walnuts
Quinoa brings phosphorus, potassium,
lutein, and zeaxanthin along with other minerals, healthy carbs, and
protein. Cook some up and toss the cooled quinoa with chopped tomatoes,
baby greens, olives, dried currants, corn, scallions and walnuts.
Complete the meal with a drizzle of citrus or berry vinaigrette. Want to
add more protein? Add a hard-boiled egg, grilled chicken or salmon.
Whole-Grain Cereal + Milk
Want to keep dinner small? Embrace
your inner eight-year old and pour yourself a bowl of cereal. The carbs
in cereal help keep you sated at night and milk provides a few vitamins.
Just make sure you’re choosing a lower-sugar whole grain variety, and
maybe munch on a few carrot sticks and brazil nuts, too. Opt for almond
or coconut milk if dairy gives you stomach troubles.
Savory Chicken Soup
Soups are always comforting, and they
can also be simple ways to get in healthy veggies and a little
hydration boost. Start by sautéing garlic, onions and carrots, then toss
in chopped mushrooms. Add in a low-sodium broth, chopped fresh
tomatoes, and any other veggies you fancy. Towards the end, add chopped
cooked chicken (leftover baked chicken or rotisseries work great) and a
couple handfuls of shredded kale or spinach. Serve with crusty bread or
over whole grain pasta to make a chicken noodle-like soup.
Veggie Stir Fry
Veggies bring a wide spectrum of
sleep-supporting vitamins and minerals. Grab a pre-cut mixed bag of
veggies like peas, broccoli, carrots, and baby corn from the produce or
freezer aisle. Start by sauteing a little garlic and ginger in safflower
or sesame oil. Brown some cashew nuts or minced chicken if you’d like,
then flash sauté until your veggies are al-dente. Dress with a little
soy sauce or teriyaki and serve with jasmine rice or a small portion of
linguine or rice noodles.
Have Brinner
Who wants to wait until the weekend
for tasty breakfast foods? Besides, eggs and whole grains can both be
great for evening meals, too. Just opt for lighter selections like
scrambled or poached eggs, oven-roasted potatoes, and fresh turkey
sausage. Balance it out with some sautéed spinach, tomato or avocado.
Waffles or pancakes could also work, but partner them with almond or
peanut butter rather than sugary syrup and consider making them with
whole-grain flour.
Crudité Platter
Too hot to cook? Make a
rainbow-worthy veggie platter with what you have at home, or head to
your grocery’s salad bar for a quick and satisfying dinner. Carrots,
celery, grape tomatoes, blanched broccoli, snap peas, jicama, and
cucumbers are all refreshing go-to’s. Add in some hummus and pita wedges
to fill you up, and some boiled eggs or a handful of nuts for a protein
boost.
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