My Quick & Healthy Fixes

For me, cooking has become therapy. It happened when eating lunch on workdays has become a necessity rather than a pleasurable break. I would order a Cheeseburger Meal and eat while working in front of my computer. When I forgot to eat, I would look for the fastest starch/ sugar option available and gobble it up in seconds.

A routine annual physical check-up at my husband’s office revealed that his triglyceride level is off the charts. It was then that we decided to make a conscious effort on the quality of the meals we take while in the workplace where we spend most of the day at least five times per week.

I surfed the net for realistic options. I know we’re not ready for something as drastic as turning vegan as we’re both big meat eaters so I started by making a weekly menu with reduced carbohydrates and increased fiber. Budget and prep time are also major factors.

We did the grocery list and I started preparing our office meals either the night before (for more complicated viands) or the morning before work. I thought it was going to wear me out but I ended up really enjoying my short times alone in the kitchen. It also makes me happy that lunchtime has become an anticipated break for my husband work days.

Here are my 20 Quick and Healthy fixes. Recipes are good for 2-3 servings so feel free to make adjustments as you deem necessary. Hope they come in handy for you too!

SOLOS or COMBOS (may be had alone but better when complemented with any of the succeeding soup recipes)

I.Beefsteak Sandwich
¼ Sirloin sliced very thinly
1 pc. medium-size Bell Pepper (sliced in strips)
1 pc. medium-size White Onion (sliced in rings)
1 small can Button Mushrooms (sliced in 2 or 3)
3 tbsp. Worcestershire Sauce
3 tsp. Vegetable Oil
Salt and Pepper to taste
Swiss Cheese (or Cheez Whiz)
Ciabatta, Foccacia or any High-fiber bread you prefer
(a)Marinade beef in Worcestershire Sauce for 10 minutes. Simmer over low heat, season with salt and pepper. When marinade dries up, add oil to fry a little.
(b)Place in white onions and let fry until wilted. Add in bell peppers and mushrooms and turn off heat before the peppers wilt.
(c)Slice bread in half. Place filling and top with Cheese.


II. Lettuce Wraps
¼ lean Pork (ground)
1 pc. medium-size Carrot (diced)
1 pc. medium-size Turnip (diced)
50g. Peanuts (crushed)
1 pc. small White Onion (diced)
3 cloves Garlic (diced)
3 tsp. Sesame Oil
Salt and Pepper to taste
Lettuce leaves, washed and drained
(a)Over low heat, let pork simmer in 3 tbsp. water until meat’s oil is extracted. Drain oil from pan.
(b)Add in all the other ingredients and sauté until carrots and turnips are cooked but still crunchy.
(c)Eat by putting fillings in lettuce leaves, wrap and roll away.

III. Creamy Onion and Mushroom Omelet
1 pc. medium-size White Onion (sliced in rings)
1 small can Button Mushrooms (sliced in 2 or 3)
¼ cup grated Cheddar Cheese
¼ cup Full Cream Milk
3 tbsp. Vegetable Oil
4 whole Eggs (beaten)
Salt and Pepper to taste
a)Saute onion in 1 tbsp. oil until wilted. Add mushrooms, cheddar cheese and milk and blend together until creamy. Set aside.
b)Beat eggs lightly (if you want crepe-like omelet) or vigorously (if you like fluffy omelet). Add salt and pepper.
c)Over low heat, grease pan with 2 tbsp. vegetable oil. Pour in half of the beaten eggs. When base is cooked, place half of the filling over half a side of the egg and fold the other half over.
d)Remove from heat and repeat folding with the other half of the mixtures.

IV. Home-made Pizza
¼ ground round Beef
Salt and Pepper to taste
1 pc. medium-size Bell Pepper (sliced in strips)
1 pc. medium-size White Onion (sliced in rings)
1 small can Button Mushrooms (sliced in 2 or 3)
250ml Tomato Sauce
½ cup grated Cheddar or Mozzarella Cheese
Ciabatta, Foccacia or any High-fiber bread you prefer
a)Over low heat, let beef simmer in 3 tbsp. water until meat’s oil is extracted. Drain oil from pan. Season with salt and pepper.
(b)Slice bread in half and spread tomato sauce over cut surface.
(c)Place topping on bread: beef, mushroom, onion, pepper and cheese.
(d)Pop into the oven toaster and let cook for 5-7 minutes.

V. Broiled Chicken Breast
½ Chicken Breast (with or without skin)
5 cloves crushed Garlic
Salt, Pepper and Lemon to taste
a)Cut chicken breast in big cubes. Place in deep pan and add water just enough to cover the meat.
b)Add in garlic, salt and pepper. Leave to simmer over very low heat (this will take about 20 minutes so you may want to squeeze in a shower already)
c)When the water have evaporated, let the meat and garlic fry a little in the extracted oil.
d)Remove from heat. Squeeze lemon juice over meat.

Soup recipes to follow!