NUTRITION
Easy Food Recipes For Busy Work Days
Are busy weekdays making it impossible to eat healthy? Try these quick and simple workday meals that nourish your soul and body.
We all have experienced busy weekdays where every day feels like a marathon we have to complete. Amid such busy schedules, we often tend to miss or forget to prepare a healthy meal.
And, after a long and tiring day, we want to indulge in a type of meal that not only soothes our souls and nourishes our bodies that can be prepared quickly. At times when you are too busy to make something for yourself, you just end up putting together items available in your fridge. Or else, we end up ordering comfort food that surely burns a hole in our pockets.
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Good thing is that comfort food has an incomparable taste that never fails to please and satisfies hunger with minimum effort. Whether you are having a bad day or simply missing home-cooked food, we have got some quick recipes from experts and our in-house menu that are perfect to whip up on busy days. Some quick recipes from Chef, and curator of Tasty Food Tales and Table Scapes, Natasha Mehta and UR.Life cafe can save your day. Although it is all about personal preferences, there are some recipes for go-to comfort food that can be made in a blink of an eye and served to the table.
Today, with an ever-growing variety of ingredients in the kitchen, one can easily make recipes without disturbing the authentication of the origin.
Related story: A Busy Professional’s Guide To Eating Healthy In Office
Natasha’s Recipes
1. Natasha’s Poached Pears With Beet And Ricotta
This is another delicious and simple recipe for your tiring office days that will please you. With just a mild use of spice it makes a fantastic and healthy breakfast or dinner option. Poached Pear, is a classic French recipe that is delightfully flavorful with a perfect balance of sweet, spice, and fruity flavours, and the deep red colour that makes it a beautiful food centrepiece too.
Ingredients List
Poached Pears:
- 2 firm pears
- 3 cups water
- ½ cup palm or coconut sugar
- 1 teaspoon vanilla essence
- 2 tbsp cinnamon or 1 stick of cinnamon
- ¼ cup mint leaves
- 2 beetroot
Whipped Ricotta:
- 1 box of ricotta cheese (250 gm)
- 5 tablespoons sugar
- 2 tbsp cinnamon
- 1 tbsp vanilla extract
Garnish:
- 6-7 mint leaves
- ¼ cup pistachio
Preparation
Step 1 :
Peel the pears (leave the stem on) and beetroot.
Step 2 :
In a pot add the pears, beetroot, cinnamon stick, mint leaves, ½ cup of sugar, and water.
Step 3 :
Let the ingredients boil on medium heat.
Step 4 :
Bring the water and sugar to a boil. Lower the heat and let the syrup simmer until the pears are cooked. This process will take different amounts of time, depending on the ripeness of the pears that you are using.
Step 5 :
Once the pears are cooked, let them fully cool into the poaching liquid. Cool at room temperature and then store the pot in the fridge until ready to serve. If you’d like to serve the pears while still hot, that will work as well.
Step 6 :
For the whipped ricotta, take a mixing bowl, add in the cheese, cinnamon, sugar, and vanilla extract, and whisk well.
Step 7 :
Plating- scoop the cheese onto a plate and place the poached pear on the cheese. Garnish with some pistachio and mint leaves.
Related story: The Viral Breakfasts You Need To Try
2. Natasha’s Barley Salad
Barley is a cereal grain that is a great substitute for rice as it helps to reduce blood sugar, blood pressure, and cholesterol. Barley’s potassium, folate, iron, and vitamin B-6 content make it a perfect ingredient for a healthy recipe. Also, its high fibre content aids in digestion, weight management, and satiety. A fresh light salad for busy professionals can be done easily with minimum effort. With a handful of herbs, some tossed veggies and nuts will not only make it look colourful but also satiating.
Ingredients List
- ½ cup barley
- 1 cup chopped parsley
- 250g pumpkin
- ½ cup of crumbled feta (Optional)
- 2 tbsp of garlic paste
- ¼ cup walnuts
- 1 cup chopped cherry tomatoes
- 2 tbsp nutritional yeast
- ½ cup balsamic vinaigrette
- 3 tbsp extra virgin olive oil
- 1 tbsp of garlic powder
- 2 tbsp pepper
- 1 large lemon
- 2 tbsp tahini
- Salt as per taste
- 1 ½ tbsp salt
- 1 cup parsley paste
Preparation
Step 1 :
Preheat the oven to 220 degrees Celsius, set the pumpkin on a baking pan, drizzle with oil, and grill for 40-45 minutes to soften it. On the side, combine half a cup of barley with water in a medium saucepan. Bring to a boil and lower to a simmer. Cook until the barley is tender, yet chewy.
Step 2 :
To prepare the dressing, whisk all of the ingredients together (mentioned in the ingredient list) until a smooth and creamy texture is formed, and then refrigerate.
Step 3 :
Once the barley is ready, run it under cold water, and drain the excess water through the strainer. And, when the pumpkin is ready, leave it at room temperature to cool.
Step 4 :
Cut the pumpkin into pieces and place it in a bowl. Add barley, parsley paste, and the dressing. Refrigerate for 15-20 minutes.
Step 5 :
Take the bowl out, and toss the salad with crumbled feta, cherry tomatoes, garlic paste, nutritional yeast, parsley, and walnuts. Add salt to taste. Keep the salad back in the refrigerator for at least 30 minutes. The longer you refrigerate, the better it tastes. Remove it from the refrigerator 30 minutes before serving. Garnish with parsley and chickpeas.
Related story: Customised Nutritional Plan Can Boost Employees’ Health, Here’s Why
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3. Natasha’s Sun Dried Tomato And Spinach Frittata
Spinach frittata is another great option for breakfast, brunch, or a quick dinner. Sun-dried tomatoes have anti-inflammatory properties and also supply antioxidants, protein, and Omega-3s.
Ingredients List
- 2 cups chickpea flour
- 6 cups spinach
- ½ cup sundried tomatoes
- ¼ cup cherry tomatoes (cut into halves)
- 2 cloves of garlic (minced)
- 3 tbsp salt
- ½ tbsp ground pepper
- 3 tbsp olive oil
- 2 cups vegetable broth
Preparation
Step 1 :
Preheat the oven to 175 C, and lightly grease a baking dish or casserole.
Step 2 :
Preheat a large pot over medium heat. Add the spinach and tomatoes – sauté until the spinach has wilted.
Step 3 :
In a mixing bowl add the chickpea flour, garlic, salt, pepper, and broth. Mix slowly ensuring that all the ingredients have blended evenly and formed a thick batter.
Step 4 :
Gently pour the batter into the spinach and mix it.
Step 5 :
Transfer the mixture to the baking dish and spread it out evenly. Bake for 25-30 minutes until golden brown.
Step 6 :
Let it cool, slice, and serve!
Related story: Spinach And Paneer Mini Frittatas
UR.Life Cafe Recipes
1. Beetroot Wrap
Wraps are a versatile way to eat your veggies, but they can taste even better with enhanced nutrition when blended with beetroot. These vibrant-coloured beetroot wraps stuffed with sauteed vegetables make the perfect on-the-go food recipe with the dip of your choice.
Ingredients List
- 5 ½ tbsp grated beetroot
- 1 ½ tbsp sweet Potato
- 1 tbsp quinoa
- ¼ tbsp red chilli powder
- ¼ tbsp cumin powder
- ¼ tbsp coriander powder
- ¼ tbsp ginger and garlic paste
- ¼ tbsp garam masala
Preparation
Step 1 :
Combine the beetroot and sweet potato in a bowl. Add salt, ginger, garlic paste, chopped green chilli, cumin powder, coriander powder, and garam masala to the beetroot-sweet potato mixture.
Step 2 :
Heat a non-stick pan, and sauté the onion until translucent. Add the sautéd onions to the mixture in the bowl.
Step 3 :
Now add boiled quinoa and mix well. Divide the mixture into equal portions and shape it into cutlets. In a non-stick pan, place the cutlets and drizzle oil on top and fry till evenly done on both sides.
Step 4 :
For the wrap, brush olive oil on both sides of the wrap and heat in a warm pan until brown spots appear.
Step 5 :
Place freshly tossed salad, or greens of your choice on the wrap and place the beetroot cutlet over it. Roll the wrap neatly and cut it into half. Your healthy evening snack is now ready to eat! Enjoy with salsa and or any dip of your choice.
Related story: Roasted Almond Butter And Honey Oats Breakfast Bar
2. Oats Apple Smoothie
An oats apple smoothie is a great recipe for busy people. This easy-to-make apple-oat smoothie is loaded with nutrients that leave you feeling full in a short time. This beverage contains fibre, vitamins, protein, and minerals. If you want to eat a healthier breakfast that does not take much time to make, try this scrumptious smoothie. Let's see what you'll need to execute the recipe.
Ingredients List
- 2 apples
- 4 tbsp oats
- 2 - 3 dates deseeded
- 1/2 tbsp cinnamon
Preparation
Step 1 :
Slice the apple and de-seed it. You can peel the skin if you want to.
Step 2 :
Chop the apple into cubes. Then, add all the ingredients to a blender.
Step 3 :
Process the smoothie on high until the chunks of fruits as well as other ingredients are gone and it's smooth. Pour it into a glass and enjoy.
Related story: Quick Breakfast Ideas For All-Day Energy At Work
3. Ragi Idli
Ingredients List
- ½ cup ragi flour
- ¼ cup urad dal
- ½ teaspoon methi seeds
- Salt as per the taste
Preparation
Step 1 :
Soak urad dal and methi seeds for a few hours.
Step 2 :
Soak ragi separately.
Step 3 :
Blend urad dal, methi seeds, and ragi into a paste.
Step 4 :
Allow the batter to ferment overnight.
Step 5 :
Next day add salt and make idlis. Serve hot.
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Looking for an exclusive and unique experience, expert staff, and unparalleled member services? Come join us at UR.Life Studios! We offer a comprehensive range of wellness services that promote optimum well-being. We are a trusted source for unique holistic health and pregnancy care workshops. Our physiotherapists design customised rehab programs based on health conditions.
At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The UR.Life Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs.
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