You want to eat healthfully, yet don't have tons of time. If that describes you, Zuzka Light has your recipes for success.
Vital Stats
Name: Zuzka Light
Occupation: Fitness model, online personal trainer
Website: zuzkalight.com
It begins with cracking the snooze button instead of cracking open some eggs. From then until bedtime, many people with the best of dietary intentions become so exhausted from their daily routines that they opt for "fast" over "healthy" eating at every turn. An entire $191 billion (U.S. sales alone) fast-food industry feeds on this impulse.
I believe you can escape this cycle by making food that is fast and healthy, not to mention delicious! My book "15 Minutes to Fit" contains 30 recipes that fit all three criteria, and I'm excerpting three of them exclusively for you, the readers of BodyBuilding.com. One healthy choice in the morning leads to many healthy choices throughout the day!
Try these recipes and be in charge of your days—and your health.
Breakfast Thai Scramble
If you're bored with the regular scrambled eggs, it's time to shake things up with a little bit of Thai flavor. Scrambled eggs have a great ratio of protein and healthy fats and are very nutritious. Adding ginger and a little bit of chili powder may even boost energy expenditure in the short term and ease digestion.1,2
You can never go wrong with this meal, so you don't have to limit yourself to just a breakfast scramble. A midday or evening scramble is just as awesome!
Grapeseed oil 1/2 tbsp
Fresh ginger, minced 1 tsp
Garlic, minced 1 small clove
Scallions, sliced 1 tbsp
Eggs 3 large, whisked together in a small bowl
Salt and freshly ground pepper to taste
Chili powder 1 tsp
Fresh cilantro, chopped 1 tbsp
- Coat a medium skillet with the grapeseed oil (any oil or cooking spray will work) and heat over medium-high heat. Add the ginger, garlic, and scallions. Sauté for 30 seconds, and then add the eggs.
- Cook the eggs, stirring frequently with a spatula and removing the skillet from the heat as necessary to prevent sticking, until the eggs are cooked through. Season with salt, pepper, chili, and cilantro.
Serving size: 1 scramble
Recipe yields: 1 serving
Lunch Salmon-Salad-Stuffed Avocado
I love avocado. It's one of my favorite superfoods, not only because it's incredibly good for you, but also because of how versatile it is. I love to make avocado the star of my dishes and eat it at breakfast, lunch, and dinner. This refreshing dish pairs smooth, creamy avocado with flavorful salmon salad for a revitalizing dinner or lunch.
Pan-seared salmon steaks 2
Fresh dill, finely chopped 1/2 tsp
Champagne vinegar 6 tsp
Lemon juice 1/2 lemon
Scallions, finely chopped 4
Salt and freshly ground pepper to taste
Avocado 1 large
Cucumber for garnish
Grapefruit for garnish
- In a medium bowl, mash the salmon with the dill, vinegar, lemon juice, and scallions until combined.
- Halve the avocado lengthwise and remove the pit.
- Split the salmon salad into two equal portions, and fill the avocado halves. You can garnish with cucumber and a piece of grapefruit.
Serving size: 1/2 stuffed avocado
Recipe yields: 2 servings
Post-Workout Snack Banana-Peach Frozen Dessert
If you like ice cream, you're going to love this dessert. It's especially satisfying after a hard workout but great for any time of the day. Substituting berries for the banana is a great way to reduce the calories without sacrificing flavor. This is an excellent choice when you decide to enjoy this delicious "ice cream" around your training.
Frozen banana 1 medium
Frozen peaches, sliced 1/2 cup
Flaxseed meal 1 tsp
Coconut milk 3 tbsp
Macadamia nuts, whole or halved 1/4 cup, plus 2 whole nuts for garnish
Unsweetened almond milk 1/2 cup
Cinnamon for garnish
- Place the banana, peaches, flaxseed meal, coconut milk, 1/4 cup macadamia nuts, and the almond milk in a blender. Blend on high about 30 seconds or until it resembles a thick frozen dessert.
- Pour into a bowl and garnish with a dash of cinnamon and a couple of macadamia nuts.
Serving size: 1 bowl
Recipe yields: 2 servings
Adapted with permission from "15 Minutes to Fit: The Simple 30-Day Guide to Total Fitness, 15 Minutes at a Time," by Zuzka Light and Jeff O'Connell (Avery, 2015).
References
- Whiting, S., Derbyshire, E., & Tiwari, B. K. (2012). Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite, 59(2), 341-348.
- Mansour, M. S., Ni, Y. M., Roberts, A. L., Kelleman, M., RoyChoudhury, A., & St-Onge, M. P. (2012). Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism, 61(10), 1347-1352.
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