Low-Stress Meals To Get You Through The Work Week

The work week is hard enough without the mess and stress of cooking. Throw making sure you’re up on nutrition into the mix and you’ve got an even bigger challenge on your hands! Consider dinner done with our low-stress, good-for-you dinner options. We’ve got 5 recipes that will take you through to Friday!

Grilled fish tacos with pomegranate salsa

Adapted from Joyous Healthy Eats

Why it’s good for you:

Coriander has been shown to help prevent skin inflammation. Both cineole and linoleic acid, some of the key components in your favourite essential oils, are present in coriander. These may help offset neurological inflammation, and provide relief from swelling.

Cod, a cold water fish, has been known to provide many benefits. Positive impact on those with diabetic heart disease; good source of B12 and B6, both needed to maintain low homocysteine levels;

Pomegranate seeds have also been shown to have anti-inflammatory properties, even reducing inflammation in collagen-induced arthritis!

What you’ll need:

• 1 ½ cod fillet 
• 1 teaspoon of cumin
• 1 teaspoon of smoked paprika
• ¼ teaspoon of ancho chili powder
• ½ teaspoon of salt
• 1 teaspoon of lime zest
• 2 tablespoons of olive oil
• 4 Whole grain taco shells

Pomegranate Salsa

• 2 pomegranates, halved and seeded (yields 2 cups)
• 1/3 cup of red onion, diced
• 1/3 cup of fresh coriander, chopped
• 1 small, ripe avocado pitted and cut into chunks
• 1 lime, juiced
• 1 teaspoon of pink Himalayan sea salt

Chimichurri

• ¾ cup of fresh coriander
• ¼ cup of fresh oregano
• 1 garlic clove
• 1 teaspoon of red pepper flakes
• ¼ teaspoon of cumin
• 2 tablespoons of red wine vinegar
• 1 tablespoon of lime juice
• 3 tablespoons of olive oil

Fresh coriander for garnish

1. Heat grill or stovetop to med-high.
2. In a small bowl, add fish spices. Mix gently.
3. Prior to spicing, pat fish dry with paper towel. Rub with spice blend.
4. Before placing on grill, drizzle olive oil on both sides of the cod.
5. Grill on each side for 3-5 minutes. Once done, remove and let cool.
6. To make chimichurri, add all ingredients to a small food processor. Blend until herbs are finely chopped, and then gradually add olive oil, pulsing until combined.
7. Load your tacos starting with fish and ending in chimichurri.
8. Enjoy!

Chicken fajita bowl

Adapted from Chelsea’s Messy Apron

Why it’s good for you:

Lean proteins like chicken fortify your diet with muscle-building power. Protein, one of your diet’s macronutrients, is the building block of skin, bones and blood. In addition, not only do whole grains like quinoa help to bridge the hunger gap, but they give an added boost of nutrients like manganese, helping fortify bones, alleviate painful joints and encourage healthy blood flow.

What you’ll need:

• 1 ½ lb of boneless, skinless chicken breast, thinly sliced
• 4 tablespoons of olive oil
• ½ teaspoon of lemon zest and 2 tablespoons of freshly-squeezed lemon juice
• 1 ½ teaspoon of dried leaf oregano
• 1 ½ teaspoon of garlic salt
• 1 ½ teaspoon of ground cumin
• 1 teaspoon garlic powder ½ teaspoon ground chili powder
• ½ teaspoon paprika
• ½ teaspoon crushed red pepper
• 2 large peppers, thinly sliced
• 1 Spanish onion, thinly sliced
• 2 cups of water
• 1 cup of quinoa
• 1 large lime
• 1/3 cup of finely chopped coriander
• Your choice of toppings (we like coriander, Greek yogurt, black beans, green onions, Pico de Gallo and fresh guacamole)

1. As a first step, season your chicken. Add all spices to a mixing bowl. Add 2 tablespoons of olive oil, lemon zest and lemon juice. Blend together until smooth. Mix chicken into seasoning and leave to marinate while you prepare other ingredients.
2. Slice veggies and set aside for later use.
3. In a large skillet, heat remaining olive oil on medium-high. Heat until glossy and then add vegetables. Cook until golden, then remove.
4. In the same skillet, place marinated chicken. Cook for 10-15 minutes, stirring occasionally.
5. Bring heat down to “low” and add vegetables back in. Toss to warm.
6. Separately, cook quinoa as per package instructions. Once ready, add 1 teaspoon of olive oil, 1 tablespoon of lime juice and ½ teaspoon of coriander. Salt and pepper to taste.

One-pan baked teriyaki salmon and vegetables

Why it’s good for you:

Salmon is high in omega-3 essential fatty acids and antioxidants such as asthaxanthin, and is a great source of protein. Combined with steamed vegetables, you’ve got a recipe for perfect health! This one is as simple as it is tasty, and will be the subject of fantastic meal prep!

What you’ll need:

• 1 large fillet of salmon, deboned
• 2 sweet bell peppers, chopped
• ½ Spanish onion
• 1 cup of sliced carrot
• 2 cups of broccoli florets, rinsed
• 2 tablespoons of oil salt and pepper, to taste

Sauce

• 1 cup of water
• ¼ cup of low-sodium organic soy sauce
• 2 teaspoons of minced garlic
• ¼ teaspoon of grated ginger
• ¼ cup of organic brown sugar
• 2 tablespoons of Manuka honey
• ¼ cup of cold water and 2 tablespoons of cornstarch, combined
• 2 teaspoons of sesame seeds

1. In a medium pan over medium-high, combine water, soy sauce, garlic, ginger, sugar and honey. Whisk until blended and bring to a steady boil.
2. Mix cold water and cornstarch until dissolved. Whisk into pan and reduce to medium-low. Once combined, remove from heat and mix in seeds. Set aside.
3. Preheat oven to 400 degrees. In a separate bowl, toss vegetables in olive oil, salt and pepper. Arrange salmon in the center of a large, greased baking sheet. Surround fish with vegetables.
4. Drizzle most of the sauce you’ve set aside over the salmon and vegetables, putting the rest aside. Bake for 20 minutes or until fish is flaky and veggies are easily pierced. Cook your choice of grain (we like quinoa) while fish is cooking.
5. Once all items are ready, drizzle with remaining sauce and serve immediately.

Baked sweet and sour cauliflower

Why it’s good for you:

A great source of antioxidants and phytonutrients*, cauliflower provides you with a good source of dietary fibre and vitamins C, K, folate and B6. Throw a delicious homemade sauce on and you’ve got a meal worth looking forward to!

What you’ll need:

• 5-6 cups of cauliflower florets, rinsed
• 3 tablespoons of olive oil
• 1/3 cup of cornstarch
• 3-4 cups of steamed brown rice, for serving thin slices of green onion for garnish

Sauce

• ½ cup of organic brown sugar
• 1/3 cup of apple cider vinegar
• 1 tablespoon of low sodium organic soy sauce
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 1 cup of pineapple juice
• 2 tablespoon of water
• ½ teaspoon of raw pink Himalayan sea salt
• 2 tablespoon of cornstarch
• Cayenne pepper to taste (optional)

1. Preheat your oven to 425 degrees.
2. Add cauliflower and olive oil to a medium-sized bowl and toss until evenly coated. Sprinkle cornstarch over oiled cauliflower and toss again until even.
3. Move cauliflower onto a greased baking sheet. Place in over for 15-20 minutes, or until cauliflower begins to brown on the bottom.
4. Once brown, switch to broil for 3-4 minutes until the tops begin to brown
5. While cauliflower is in oven, start combining ingredients for sauce. In a small cup, mix cornstarch and water. Set aside.
6. Combine water and pineapple juice. Add to a small saucepan.
7. While on medium-high, add sugar, vinegar and soy sauce to pan, stirring occasionally.
8. Once consistent, add cornstarch mixture to sauce, stirring constantly until thick.
9. Once thick, add cayenne pepper and remove from heat.
10. When the time is up, remove cauliflower from heat. In a large bowl, combine roasted cauliflower and sauce.
11. Serve over brown rice.

Southwestern sweet potato and lentil jar salads

Why it’s good for you:

Not only is this salad loaded with flavour, but its ingredients pack a mean nutritional punch. A good source of protein, a proponent of heart health and a blood stabilizer, lentils are the head legumes in charge. Paired with potassium and vitamin B6-rich sweet potatoes, this makes for a versatile meal great for energy that you can prep ahead to grab and go!

You’ll need:

Dressing

• 2 tablespoons of olive oil
• 2 tablespoons of white wine vinegar
• 2 teaspoons of lime juice
• ¼ teaspoon of sea salt
• ½ teaspoon of ancho chili powder
• 1 clove of garlic, minced
• 2 teaspoon of raw honey

Salad

• 6 cups of cooked sweet potato, cubed
• 1 tablespoon of olive oil
• ½ teaspoon of ancho chili powder
• 1 can of lentils, drained
• 1 can of yellow corn kernels, drained
• 1 sweet red bell pepper, thinly sliced
• 5 medium sized canning jars.

1. In a medium bowl, mix all dressing ingredients together. 
2. Toss sweet potato in olive oil and chili powder. 
3. Assemble the jars starting with 1 tablespoon of dressing, ½ cup of lentils, ½ cup of corn, followed by 1 cup of sweet potatoes and topped with pepper slices.
4. Pop in fridge and take as you go! These can be stored for up to a 5 days.

Sources:

1. Lewin, J., & Torrens, K. (2017, July 10). BBC Good Food. The health benefits of salmon
2. The Top 8 Health Benefits of Cauliflower. (2017, April 14)
3. Coriander: Uses, Side Effects, Interactions, Dosage, and Warning. (2018, April 25)
4. 15 Incredible Benefits Of Cod Fish (2018, June 12)

 

*Phytonutrients: disease-preventing chemicals that aid in optimal bodily function.