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5 healthy recipes in under 30 minutes

Last updated on: November 19, 2009 16:30 IST

When you're too tired to cook and too rushed to think about it, it's too easy to make bad decisions about what to eat; take-away and fast food seem an easy option. With a little bit of planning, however, you can cook quick, nutrient-dense food that gives you more nutrition per bite! Eating healthy doesn't have to take a lot of time. You can prepare a healthy meal just as quickly as an unhealthy one.

You can have a healthy meal on the table in 30 minutes, from start to finish. The key is a little planning. Read through the recipe and make sure you have all the ingredients (or good substitutes) on hand.

Here are the five healthy dishes that can be prepared in 30 minutes or less:

Besan Cheela

Besan Cheela (also called chilla, puda, pudla), also referred to as Vegetarian Omelette in some parts of India, is a traditional Indian breakfast and evening snack item which is quite easy to prepare. It takes less than 20 minutes to prepare this nutritious, low-calorie, high-protein food. Besan (gram flour) is a good source of cholesterol-lowering fiber which also prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Recipe

Lemon Coriander Soup

Fragrant lemon juice and piquant chillies make this clear soup very appetizing. Coriander lends its own distinctive flavour and freshness to make this one-of-a-kind soup. While lemon works well with its antioxidant and anti-cancer properties, coriander works as a good anti-diabetic.

Recipe

Egg White Omelette

From bowl to table, 10 minutes is all it takes! A low-fat, low-carbohydrate, low-cholesterol start to the day. Egg whites are fat-free and a good source of protein. In addition, egg protein is easily absorbed and digested by the body. It is for this reason that sportsmen and body builders often tend to have egg whites in their diet.

Recipe

Oats Upma

What better way to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of freshly cooked Oats Upma. Oats, with their high fiber content, not only help remove cholesterol from the digestive system but also act as antioxidants and thus reduce the risk of cardiovascular disease.

Recipe

Whole Wheat Pasta

Pasta is a favourite comfort food -- it's quick and easy to cook and always tastes good. But with all those carbs can it be healthy too? You bet! The trick is to use pasta made of whole wheat and by adding more lean protein and vegetables into the mix. Whole wheat is a rich source of fibre which helps lose weight and also lowers the risk of diabetes and cardiovascular diseases.

Recipe

Other than the recipes above, there are many others that you could try your hand at such as whole wheat / multigrain bread sandwiches, roasted / steamed vegetables, soups made of tomato / sweet corn, etc.

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