10 Quick and Healthy Recipes for Busy Professionals

Ingredients

• •1 cup cooked quinoa
• •1 can chickpeas, drained and rinsed
• •1 avocado, sliced
• •1 cup cherry tomatoes, halved
• •1 cucumber, diced
• •2 cups mixed greens
• •2 tbsp tahini
• •1 tbsp lemon juice
• •1 tsp maple syrup
• •Salt and pepper to taste

Instructions

1. Heat pre-cooked quinoa in the microwave for 1 minute.
2. Toss chickpeas with olive oil, salt, and paprika. Roast in air fryer for 8 minutes or pan-fry for 5 minutes.
3. Arrange quinoa, chickpeas, avocado, tomatoes, cucumber, and greens in a bowl.
4. Mix tahini, lemon juice, maple syrup, and 1-2 tbsp water for the dressing.
5. Drizzle dressing over the bowl and enjoy!

Ingredients

• •1 ripe banana
• •2 tbsp natural peanut butter
• •1 cup plant-based milk
• •1 tbsp chia seeds
• •1 tsp maple syrup (optional)
• •1/2 tsp cinnamon
• •Ice cubes (optional)

Instructions

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour into a glass or travel cup and enjoy immediately!

Ingredients

• •1 can chickpeas, drained and rinsed
• •1/4 cup diced red onion
• •1/4 cup diced celery
• •2 tbsp vegan mayo or tahini
• •1 tsp dijon mustard
• •1 tbsp lemon juice
• •1/4 tsp each salt and pepper
• •Whole grain wraps or pita bread
• •Lettuce leaves
• •Sliced tomato

Instructions

1. Mash chickpeas in a bowl with a fork, leaving some texture.
2. Add onion, celery, mayo/tahini, mustard, lemon juice, salt, and pepper. Mix well.
3. Spread mixture onto a wrap, top with lettuce and tomato.
4. Roll up and enjoy immediately, or wrap in foil for lunch on the go.

Ingredients

• •1 medium sweet potato
• •1/2 can black beans, drained and rinsed
• •1/4 avocado, sliced
• •2 tbsp salsa
• •1 tbsp nutritional yeast (optional)
• •Fresh cilantro (optional)
• •Salt and pepper to taste

Instructions

1. Wash sweet potato and pierce several times with a fork.
2. Microwave on high for 5-7 minutes, turning halfway through, until soft.
3. Split open and fluff the inside with a fork.
4. Top with black beans, avocado, salsa, nutritional yeast, cilantro, salt, and pepper.

Ingredients

• •2 cups mixed vegetables (bell peppers, broccoli, carrots, snow peas)
• •1 block extra-firm tofu, cubed (or use pre-cubed tofu)
• •2 tbsp soy sauce or tamari
• •1 tbsp maple syrup
• •1 tsp sriracha (optional)
• •1 tsp sesame oil
• •1 clove garlic, minced
• •1 tsp grated ginger
• •Pre-cooked rice or rice noodles

Instructions

1. Heat sesame oil in a large pan over medium-high heat.
2. Add tofu and cook for 2 minutes until lightly browned.
3. Add vegetables, garlic, and ginger. Stir fry for 3 minutes.
4. Mix soy sauce, maple syrup, and sriracha in a small bowl, then pour over the stir fry.
5. Cook for 1 more minute, then serve over rice or noodles.

Ingredients

• •2 slices whole grain bread
• •1 ripe avocado
• •1/4 cup microgreens or sprouts
• •2 tbsp hemp seeds
• •Red pepper flakes
• •Lemon juice
• •Salt and pepper to taste

Instructions

1. Toast bread to desired crispness.
2. Mash avocado and spread on toast.
3. Top with microgreens, hemp seeds, red pepper flakes, a squeeze of lemon juice, salt, and pepper.

Ingredients

• •1/2 cup hummus
• •1 cup cucumber, diced
• •1 cup cherry tomatoes, halved
• •1/4 cup red onion, thinly sliced
• •1/4 cup kalamata olives
• •2 tbsp fresh parsley, chopped
• •1 tbsp olive oil
• •1 tbsp lemon juice
• •Whole grain pita bread

Instructions

1. Spread hummus in the bottom of a bowl.
2. Arrange cucumber, tomatoes, red onion, and olives on top.
3. Drizzle with olive oil and lemon juice.
4. Sprinkle with parsley and serve with pita bread.

Ingredients

• •1 cup rolled oats
• •2 cups plant-based milk
• •1 tbsp chia seeds
• •1 tbsp maple syrup
• •1/2 tsp cinnamon
• •1/4 cup mixed berries
• •1 tbsp nut butter
• •2 tbsp chopped nuts or seeds

Instructions

1. Combine oats, milk, chia seeds, maple syrup, and cinnamon in a microwave-safe bowl.
2. Microwave on high for 2-3 minutes, stir, then microwave for another 1-2 minutes until desired consistency.
3. Top with berries, nut butter, and chopped nuts or seeds.

Ingredients

• •1 large whole grain tortilla
• •3 tbsp hummus
• •1 cup mixed greens
• •1/4 cup grated carrot
• •1/4 cup sliced bell pepper
• •1/4 avocado, sliced
• •2 tbsp sunflower seeds
• •1 tbsp balsamic glaze (optional)

Instructions

1. Spread hummus over the tortilla, leaving a small border around the edge.
2. Layer greens, carrot, bell pepper, avocado, and sunflower seeds on top.
3. Drizzle with balsamic glaze if using.
4. Roll up tightly, tucking in the sides as you go.
5. Cut in half and enjoy immediately or wrap in foil for later.

Ingredients

• •8 oz whole grain pasta
• •2 cups cherry tomatoes, halved
• •2 cups baby spinach
• •1/4 cup sun-dried tomatoes, chopped
• •3 cloves garlic, minced
• •1 tsp dried basil
• •1/2 tsp red pepper flakes
• •3 cups vegetable broth
• •2 tbsp nutritional yeast
• •1 tbsp olive oil
• •Salt and pepper to taste

Instructions

1. Add pasta, cherry tomatoes, sun-dried tomatoes, garlic, basil, red pepper flakes, and vegetable broth to a large pot.
2. Bring to a boil, then reduce heat and simmer for 8-10 minutes, stirring occasionally, until pasta is al dente and most of the liquid is absorbed.
3. Stir in spinach and nutritional yeast until spinach is wilted.
4. Drizzle with olive oil and season with salt and pepper before serving.