Here are some easy recipes to make a meal in 12 minutes. Take that #onesmallstep to spending a healthy lifestyle.

Oats with Milk

The number one on the list is a healthy breakfast option; oatmeal with milk. You can prepare this in 6 minutes or so.

What you need:

your favourite brand of oat meal, a glass of Anchor Shape Up non-fat milk, honey, some blueberries (or any fruit of your choice), a pinch of salt and chia seeds (optional).

How to prepare:

Add the oats and the milk into a pan. While cooking add salt, chia seeds and honey and mix well. Cook for about 6 minutes until the oats are cooked (not overcooked). Transfer the oats into a small bowl and add the fruits. Voila!

Chicken, Avocado, Goat Cheese and Arugula Panini

What you need:

two slices of whole grain bread, half ripe avocado (sliced), 3 or 4 slices of chicken, handful of arugula, 2 tablespoons of goat cheese, salt, and pepper.

How to prepare:

Take one slice of bread, layer it with avocado and arugula. Add salt and pepper to taste. On the other slice add the turkey and spread goat cheese. Close the slices and heat it in a Panini press. If you don’t have one, heat the sandwich in a grill or a skillet pan. 

Soy Ginger Salmon

What you need:

Salmon fillet (4), 3 tablespoons of soy sauce, 3 tablespoons of olive oil, 1 teaspoon of corn-starch, 1 ginger piece (about 2 inches, grated), chopped scallions, ½ teaspoon of red pepper flakes, and 3 tablespoons of water.

 

How to prepare:

Take a large pan and boil water, add the salmon and cook for 5 minutes approximately (depends on the size of the fillets). If you wish, you can grill the salmon instead. In a small pan, add the other ingredients (i.e soy sauce, olive oil, corn-starch, water, red pepper flakes and ginger). Cook for 2 – 3 minutes until it thickens. Set it aside. Take the cooked salmon and place it on a plate, and add the sauce on top. Then sprinkle the chopped scallions and serve. You can serve this dish along with some steamed rice.

Cauliflower Rice

What you need:

24 ounces cauliflower florets, 1 tablespoon ginger (grated), 2 tablespoons soy sauce, 2 large eggs (beaten), 1 tablespoon sesame oil, 2 cloves garlic (minced), *6 ounces broccoli florets (chopped), 1/2 cup corn, 2 carrots (grated), 2 green onions (thinly sliced), 1 onion (diced), 1/2 cup peas, 1/2 teaspoon sesame seeds, 1/4 teaspoon white pepper, and 2 tablespoons vegetable oil.

How to prepare:

First off, break the cauliflower to resemble the size of rice (you can use a food processor to do this). Next, in a separate bowl, whisk soy sauce, ginger, sesame oil and pepper together. Then, get a medium skillet and add a tbsp. of vegetable oil and start cooking the eggs. Each side to be ideally cooked for 3 minutes approximately. Once the eggs are cool, dice into small pieces and keep it aside. Next up, get the remaining vegetable oil in a large pan (or a wok) and heat it at medium heat. Add in the garlic, onions while you stir. Once the onions are golden colour add in the broccoli, carrots, peas and corn and cook until vegetables become tender. Stir in cauliflower, green onions, eggs, and the soy sauce mixture and cook for 4- 5 minutes. Serve to your family warm.