Antioxidant-rich dinners to prepare in 25 minutes or less
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When I choose recipes for my weekly menu, I usually focus not on the total time needed to make them, but on how long it takes me to prepare them. While the oven or stove does the good, I can spend time reading or calling a friend. This week's dinners take no more than 25 minutes to prepare. Added bonus: They're packed with antioxidants to help protect your skin from sun damage (hello, summer!). While our bodies use the sun's UV rays to make vitamin D, overexposure can lead to skin damage. Fortunately, antioxidant-rich foods (such as sweet potatoes, salmon, avocados, and green vegetables, to name a few) can help counteract these harmful effects. Let's start cooking!
Your weekly schedule
Sunday: Chicken penne and vegetables with parsley-walnut pesto
Monday: Sandwiches with sweet potatoes and roasted beets
Tuesday: Avocados stuffed with salmon
Wednesday: Minestra Maritata (Italian Wedding Soup)
Thursday: Shrimp with garlic and broccoli
Friday: Grilled chicken and vegetable salad with chickpeas and feta
Sunday: Chicken and vegetable penne with parsley-walnut pesto
While this recipe calls for making the pesto, using cooked chicken helps keep the prep time to 20 minutes. Store-bought pesto can be high in sodium, so making your own gives you more control over it. Antioxidants in green beans and cauliflower help prevent oxidative stress, which is linked to chronic diseases such as type 2 diabetes and cardiovascular disease.
Monday: Sandwiches with sweet potatoes and roasted beets
Photography: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Making the most of summer includes enjoying a few evenings in the park near our home. Sandwiches are the ultimate takeout dinner option and I'm excited to make this recently released recipe. Sweet potatoes are rich in beta carotene, which gives them their beautiful orange color. This antioxidant helps alleviate chronic inflammation and protects your eyes from vision damage. The creamy touch of feta-yogurt sauce takes this sandwich to the next level.
Tuesday: Salmon Stuffed Avocados
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
This recipe is one of my favorite no-cook dinners that I can whip up in just 15 minutes. Canned salmon and avocado are two antioxidant-rich foods in this dish. Salmon not only adds a rich flavor, but is an excellent source of nutrients with antioxidant properties, including omega-3 fatty acids and astaxanthin. And avocados are rich in vitamin E and carotenoids, two nutrients known to protect your body from environmental stress. A loaf of crusty whole wheat bread from my nearby bakery goes perfectly with this meal.
Wednesday: Minestra Maritata (Italian Wedding Soup)
Eating soup in the summer may seem strange, but I love this soup so much that I eat it all year round. A rainbow of vegetables—carrots, onions, spinach, and celery—add lots of antioxidant nutrients and beautiful color. While you can make your own meatballs, personally, I like to buy them cooked for easy preparation. Leftover whole wheat crusty bread from Tuesday's dinner is perfect for dipping into soup.
Thursday: Shrimp with garlic and broccoli
Photography: Kelsey Hansen; Food Stylist: Greg Luna
I don't eat much seafood (except fish) on a regular basis, but recently I've decided to expand my horizons. Shrimp are so versatile and quick to cook, especially if you buy them pre-peeled. Broccoli and red peppers are packed with vitamin C, a powerful antioxidant. To make this a complete meal, I'll serve it over a bed of quinoa.
Friday: Roasted chicken and vegetable salad with chickpeas and feta
I like to invite friends over for barbecues, which is one of my favorite things about summer. And this recipe is one of those meals that works well as a casual dinner, but also feels special enough to serve to friends and family. Mixing chickpeas and greens tossed with an herb vinaigrette is not only bright and delicious, but packs a punch. The olives and feta cheese add a nice salty bite.
I wish you all a great week and I hope you enjoy this dinner plan. If you try a recipe, don't forget to add a review.
#Antioxidantrich #dinners #prepare #minutes
Image Source : www.eatingwell.com
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