Looking great starts with feeling good. Your body does so much for you, so take good care of it. 2023 is here, and you may be ready to tackle your physical goals. Do you want to get stronger, lose weight, or gain muscle mass? Regardless of your goals, we want to give you a hand and support you throughout your journey.
Today, Splash Tears brings you five easy recipes you can incorporate into your 2023 health plan to get strong, have a healthy weight, and feel amazing. In this blog, you’ll learn how to make delicious meals in under 30 minutes, what nutrients your body needs the most, and why you should include more salmon in your diet. Continue reading to learn more.
A good meal should contain healthy fats, clean protein, and slow-releasing carbohydrates. These are the three main macronutrients your body needs to sustain itself optimally. Without them, you are at risk of many diseases, such as osteoporosis, thyroid deficiency, and cardiovascular diseases.
Here is a list of good macronutrients to include in your diet. Choose organic chicken, fish, beans, and greek yogurt for healthy proteins. Good fats include flaxseed, olive oil, avocados, and walnuts. The most common slow-releasing carbohydrates are oatmeal, quinoa, vegetables, and nuts. Try to eat these ingredients as often as possible to remain healthy and strong.
Don’t run away yet! Unless you truly dislike chickpeas. This green salad is far from boring. This chickpea salad will be hard to put down, thanks to its fresh vegetables and zesty dressing.
Start by gathering your favorite greens. You can use kale, spinach, lettuce, arugula, or a mix. Then some cherry tomatoes, an english cucumber, a small carrot, a red onion, a can of chickpeas, and your choice of cubed cheese. You’ll need one lemon, dijon mustard, salt, garlic powder, and fresh black pepper for the dressing.
Start by washing and chopping the vegetables. You can cut the cherry tomatoes in half, slice the cucumbers, and shred the carrots with the back of a potato peeler. You can julienne the onion or dice it. Whichever way you prefer.
Mix the greens with all the vegetables. Throw in some cubes of cheese and the drained chickpeas. Then mix the lemon juice with a splash of dijon mustard. Taste it to make sure the flavor is balanced. If it’s too tart, you can add some honey and water. Then mix in the garlic powder, salt, and freshly ground pepper. Taste your dressing until you are pleased, and toss it over your salad! How easy and delicious! Enjoy with a big glass of water for good hydration and digestion.
Probably one of the easiest recipes out there, yet it’s packed with protein. This is one you can set and forget. Easy for students, busy entrepreneurs, and pretty much everyone. Because who isn’t busy these days?
Start by placing your chicken breast in a bowl for seasoning. You can use tights if you prefer. Then season the chicken with rosemary, salt, black pepper, paprika, garlic powder, onion powder, and a dash of olive oil. Rub well until the whole chicken is covered.
For the sides, you can use bagged vegetables to save time. We recommend rainbow potatoes, cauliflower, and squash if you use fresh vegetables. Rinse and dice your veggies, place them on one side of the baking sheet, and put the chicken on the other.
Bake at 400F for about 40 minutes. You can check it after the 30 min mark and remove it from the oven once the chicken looks gold and its juices run clear. This is as simple as cooking gets, yet it’s a tasty meal.
Beans are filling and packed with protein. Hurray for beans! You can buy a can of beans, premade rice, and a rotisserie chicken for this simple recipe. You’ll also need some vegetables. Use what you have at home! Cooking is about being creative. But if you don’t have any, you can buy some. We recommend avocado, tomato, radishes, lettuce, corn, lime, and cilantro for garnish.
Add the beans, rice, chicken, diced avocado, tomato, diced or sliced radishes, shredded lettuce, and corn in a big bowl. Dress with a dash of freshly squeezed lime and top with cilantro. Crush some fresh pepper on it, and if you want to go a little crazy, add a spoonful of sour cream.
You did it! Wasn’t that effortless and delicious? Black bean bowls will always be a staple in Tex-Mex cuisine that requires very little work. You can have this meal ready in less than 20 minutes. Give it a try today. You will not be disappointed.
Foil packets may be the easiest kind of meal available these days. Cut a few veggies, bake in a foil bag, and you are all set. But how exactly, you ask? Splash Tears gives you all the details below.
Choose a sausage of your choice. You can use vegan, chicken, pork, or bratwurst. Slice the sauce sideways to the desired thickness. The thicker, the longer it’ll take to cook. Keep that in mind.
Next, wash and slice a few veggies like potatoes, squash, and onions. Then place the veggies and sausage in a bowl and season well with olive oil, salt, black pepper, garlic powder, thyme, and paprika.
Then cut heavy-duty foil into squares and place all vegetables and sausage in the middle. Fold the side of the foil until the vegetables are secured and tight. Bake your packets at 400°F for about 35 minutes. There you have it! Effortless dinner that will have you coming back for more. This is an excellent meal-prepping recipe since you can have many packets at once! We love saving time.
Who doesn’t love salmon? Did you know that salmon is great for your heart and eyes thanks to its high content of Omega 3 fatty acids? That’s right. It’s not only delicious and easy to cook, but also it’s good for your health.
Our last recipe requires almost no effort. You can use fresh or frozen salmon, which often comes precut and ready to bake. Pair this delicious fish with a handful of fresh crunchy asparagus.
Here we go. First, season your salmon with kosher salt, pepper, lemon juice, and parsley. Line a baking sheet with foil and place your salmon on one side. You can also place a slice of lemon on top for added zest. Next, wash and cut your asparagus. Then place it on the other side of your baking sheet. Bake them at 425F for about 15 min
Then remove it from the oven and let it sit for 5 minutes to allow the flavors of the salmon to set. There you have it! Another yummy meal in record time with little effort.
Cooking doesn’t have to take hours and be complicated. Make an effort to ditch fast food and watch your energy levels rise. Cooking at home will save you money, and you’ll know what you are putting in your body. Unlike that questionable drive-through cheeseburger! You’ll also feel accomplished with your beautiful meals, and your body will thank you.
Did you enjoy this blog? Are you trying to be your healthiest self? Here are some other blogs you may enjoy. If you have any questions, send us a message on Facebook or Instagram. To ease your dry eye syndrome symptoms, consider Splash Tears. A fast-acting lubricating eye drop made for the go-getters like you. Happy cooking!
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