• Sarah Lesikov

20 Minute Meals

The Cooking Dillema


You are probably thinking so why cook when you can order takeout? Well, there are many beneficial reasons to your health as to why you should consider cooking more at home. Yet it’s shocking that we aren’t all doing it. From first-hand experience here with the Poise Family, we have noticed home-cooked meals is linked to healthier and happier relationships with our friends and family! How? we are communicating more, we are working as a team, and we are being conscious of what we choose to eat. All done by cooking together.

Home-cooked meals on a regular basis reaps in a considerable amounts to your health. For starters, you have control over ingredient quality, freshness, portion size, and calorie intake. With summer here, cooking is a terrific way to socialize, create memories, and bond with your love ones.

Making time to cook at home is all about planning ahead and keeping it simple. Don’t feel like you have to be ratatouille every night of the week. Take baby steps and commit to cooking one or two quick simple meals at home each week.

The most common excuse to not cooking is there is not enough time. We probably spend more time on social media than we do cooking for ourselves. Guilty? Let’s start investing more in ourselves! So ask yourself, what could you do in 20 minutes? You could do a 20 minute workout, you could take a nap, or even scroll down your social media. How about cooking a 20 minute healthy meal? That's right, a meal for 2, in 20 minutes with 5 ingredients. Challenge accepted? Skip the takeout fam! A mouthful delicious cooked meal that barely takes any effort at all. A 20 minute cooked meal challenge is doable and will not be regretted! Plus you will finish feeling proud, healthy, and lean.

These 5 recipes with 5 ingredients are here for you to save time, stress less, make healthier ingredient choices, and prepare you for end of the summer challenge!

Speeds up! Time is Yours! Whatever it takes! Start cooking!

STUFFED SOYRIZO PEPPERS (SERVES 4)

4 Large Bell Peppers

1 Soyrizo Package

1 Cup Quinoa

1 Cup Black Beans

1 Cup Corn

Optional toppings: Cilantro, choice of cheese, and salsa

INSTRUCTIONS:

1. Prepare 1 cup of quinoa. Brown quinoa for 2-3 minutes, add 2 cups of water, and slightly season. Cook for 15-20 mins on medium heat until desired firmness.

2. While quinoa is cooking, sautée soyrizo package on medium heat for 7-10 minutes until desired texture. Tip: sautée with onions for extra flavor.

3. Heat up 1 cup of black beans and 1 cup of corn. Slightly season.

4. Preheat oven at 400 degrees. In the meantime, grill your bell peppers for 3 mins on two sides to help soften up and get a grilled look.

5. Stuff your bell peppers first with:quinoa, black beans, corn, soyrizo, & cheese. Cover and heat for 15 minutes. Top with cilantro and salsa. Tip: To help cook the stuffed peppers faster, submerge peppers in 1/4 of water.Drizzle olive oil in water & season with salt and pepper.

VEGGIE TACOS (SERVES 4)

1 Zucchini

1 Pasilla Pepper

1 Red Pepper

½ Sliced Red Onion Strings

1 Cup Black Beans

1 Cup Corn 2 Avocados

4 Small Corn Tortillas

Optional: Chopped Cilantro

INSTRUCTIONS:

1. Cut all veggies into long thin slices and season with olive oil, salt & pepper

2. Sautée red onion strings, thinly sliced zucchini, and pasilla peppers with olive oil for 3-5 mins.

3. Warm up black beans and corn.

4. Warm up tortillas add all ingredients. Top with avocado slices and some cilantro.

SHRIMP SKEWERS (SERVES 2)

1 lb Uncooked Shrimp

2 Red Peppers

1 Red Onion

1 CupCouscous

2 Lemons 4-6 Skewers

1 Cup Whole Wheat Couscous

Optional: Add pineapple chucks for a sweet tangy taste.

INSTRUCTIONS:

1. Clean uncooked shrimp, squeeze lemon juice, and season with garlic salt, pepper, and cayenne pepper.

2. While uncooked shrimp is marinating, cut bell peppers and red onions into squares. Drizzle olive oil, and dash some salt and pepper onto cut veggies.

3. Cook Whole Wheat Couscous in a skillet with a teaspoon of olive oil. Add 1 cup of water (or more) to get desired texture. Cooks in 5 minutes.

4. Place uncooked shrimp and cut veggies onto the skewers. Grill shrimp skewers for three minutes on each side.

TORTELLINI RED ROASTED SPINACH TOMATO SOUP

1 Tortellini Package

2 Quarts Organic Tomato &Roasted Red Pepper Pepper Soup

2 Cup Spinach

½ Cup Chopped Parsley

½ Diced Onion

INSTRUCTIONS:

1. Boil water for tortellini. Cook for about 7-10 minutes

2. While tortellini is boiling, sautée ½ onion with olive for 3-5 minutes and add 2 quarts of organic tomato & roasted red pepper soup. Slightly season to desire taste.

3. Drain water from tortellini and add to soup. Bring soup to a boil.

4. Reduce to low heat, add 2 cups of spinach, and stir.

5. Top with Parsley and chives for an extra kick.

SPAGHETTI SQUASH

1 Medium size Spaghetti Squash

1 lb Ground Turkey or Soyrizo

½ Yellow onion

½ Cup Chopped Parsley

Optional: Parmesan Cheese

INSTRUCTIONS:

1. Cut Spaghetti Squash in half and scrape out all seeds.

2. Place Spaghetti Squash upside down in an oven pan. Submerge with about ⅓ of water. Slightly season water with pepper and olive oil. Cover and cook at 400 degrees for 20 mins.

3. While Spaghetti Squash is cooking, brown ground turkey or soyrizo for 10 mins with chopped yellow onion. Season to your taste.

4. Take your Spaghetti Squash out. With a fork, scrape the edges to get spaghetti consistency.

5. Add cooked ground turkey or soyrizo to Spaghetti Squash. Add cheese and parsley on top.

Cooking a healthy dinner can sound like a lot of hard work. In reality, it's all about simple ingredients. Simplicity + Natural foods = 20 minute meals.

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