Hello Thymekeepers - Welcome to Quick Thyme!

In Today’s Edition:

• Try It: 6 Fast and Healthy Meals for Your Busy Lifestyle

• Thymely News: Tempeh vs. Tofu: Which Plant-Based Protein Is More Filling?

• Eat: Gallo Pinto

• Watch: This ONE Food Fuels Cancer | Dr. Jason Fung

TRY IT

In today’s fast-paced world, finding the time to prepare nutritious meals can feel like searching for a unicorn in the wild. Whether you're juggling work, family, or that side hustle that just won’t quit, it’s easy to let healthy eating slip through the cracks. But here's some good news: fast doesn’t have to mean unhealthy. I’ve rounded up six fast and healthy meals that are perfect for anyone with a busy lifestyle. Let’s dive into recipes that are as delightful to your taste buds as they are kind to your schedule.

1. Avocado Toast with a Protein Punch

Avocado toast has been a breakfast favorite for a reason. It’s quick, simple, and can be easily upgraded into a power-packed meal.

Ingredients:

• Whole-grain or sourdough bread

• Ripe avocado

• Cherry tomatoes (halved)

• Poached or scrambled eggs

• A sprinkle of salt, pepper, and red chili flakes

• Optional: Microgreens or a drizzle of extra-virgin olive oil

Preparation:

1. Toast your bread: A couple of minutes in a toaster or under the broiler will do the trick.

2. Mash the avocado: In a bowl, mash the avocado with a pinch of salt and pepper.

3. Egg-cellent addition: Top your toast with a perfectly poached or scrambled egg.

4. Final touches: Add halved cherry tomatoes, a sprinkle of chili flakes, and if you’re feeling extra, toss on some microgreens.

This meal is a nutritious blend of healthy fats, protein, and fiber. It’s the kind of balanced breakfast that keeps you full and focused without making you feel weighed down.

2. Quinoa Salad with Veggies and Feta

When it comes to salads, the key is to pack them with a variety of textures and flavors. Quinoa is a stellar base for any salad—it’s quick to cook, protein-rich, and versatile.

Ingredients:

• 1 cup quinoa

• Mixed greens (spinach, arugula, etc.)

• Diced cucumber, bell peppers, and red onions

• Cherry tomatoes

• Crumbled feta cheese

• Olive oil, lemon juice, salt, and pepper for dressing

• Optional: Chickpeas for extra protein

Preparation:

1. Cook quinoa: Rinse quinoa under cold water. Boil it in two cups of water until it’s fluffy (about 15 minutes).

2. Chop and mix: While quinoa cooks, chop your veggies and toss them with the mixed greens in a large bowl.

3. Dress it up: Whisk together olive oil, lemon juice, salt, and pepper, and drizzle it over your salad.

4. Combine: Once your quinoa has cooled slightly, mix it into the salad and sprinkle with crumbled feta (and chickpeas if desired).

This salad is not only visually appealing but also packed with a medley of nutrients. It’s a perfect lunch or dinner option for when you need something light yet filling.

3. Stir-Fried Chicken and Broccoli

Stir-fry is the answer to many a busy day dinner. With minimal prep and a quick cooking time, you can have a restaurant-quality meal on the table in less than 20 minutes.

Ingredients:

• Boneless, skinless chicken breasts (sliced thinly)

• Fresh broccoli florets

• Sliced carrots

• Minced garlic and ginger

• Soy sauce, a splash of rice vinegar, and a dash of honey

• Optional: Sesame seeds and green onions for garnish

Preparation:

1. Prep the veggies and protein: Slice the chicken and chop the broccoli and carrots.

2. Heat your pan: Use a non-stick or wok on medium-high heat and add a small amount of oil.

3. Sauté: Start with garlic and ginger, then toss in the chicken. Cook until it’s no longer pink.

4. Veggie time: Add the broccoli and carrots, stir-frying for another 5-7 minutes.

5. Sauce it up: Pour in the soy sauce mixture (soy sauce, rice vinegar, and honey). Stir everything together until well coated.

6. Garnish: Sprinkle with sesame seeds and chopped green onions before serving.

This dish combines lean protein with a variety of vitamins from the vegetables, ensuring you get a hearty and healthy meal without spending hours in the kitchen.

4. Veggie-Packed Wraps

Wraps are incredibly versatile and perfect for meals on the go. By packing them with fresh veggies and lean protein, you can create a satisfying meal that’s easy to customize.

Ingredients:

• Whole-grain or low-carb tortillas

• Hummus or avocado spread

• Sliced turkey or grilled chicken (optional for extra protein)

• Mixed greens, sliced bell peppers, shredded carrots, and cucumber

• A dash of lemon juice and a sprinkle of salt and pepper

Preparation:

1. Spread the base: Lay out your tortilla and spread a generous layer of hummus or mashed avocado.

2. Layer in veggies: Add your choice of lean protein and pile on the fresh veggies.

3. Season: Drizzle a bit of lemon juice over the fillings, and sprinkle with salt and pepper.

4. Roll up: Fold the tortilla into a wrap. If you like, you can grill the wrap for a few minutes to add a crispy touch.

These wraps are ideal for lunch meetings, picnics, or as a quick dinner option. They’re light, nutrient-dense, and can be easily paired with a side salad or some fruit.

5. Smoothie Bowls

Smoothie bowls are a fun and vibrant way to start your day or refuel after a workout. They pack a punch of vitamins, minerals, and antioxidants.

Ingredients:

• Frozen berries (blueberries, strawberries, or a mix)

• A frozen banana

• A splash of almond milk or any milk of your choice

• Spinach (optional for an extra nutrient boost)

• Toppings: Chia seeds, granola, sliced fruits, and a drizzle of honey

Preparation:

1. Blend the base: Combine the frozen fruits, banana, almond milk, and spinach in a blender. Blend until smooth.

2. Pour and decorate: Pour the smoothie into a bowl and decorate with your favorite toppings like chia seeds, granola, and fresh fruit slices.

3. Enjoy: Dig in with a spoon and enjoy the crunchy, creamy textures.

Smoothie bowls are as Instagram-worthy as they are nutritious. They provide a refreshing burst of energy and are customizable to your taste preferences, making them a popular choice among busy individuals.

6. One-Pot Lentil Soup

Soup is the ultimate comfort food, and a one-pot lentil soup is both budget-friendly and packed with protein and fiber. Plus, it’s a fantastic way to warm up on a chilly day.

Ingredients:

• 1 cup dried lentils (rinsed)

• 1 can diced tomatoes

• Chopped carrots, celery, and onions

• Minced garlic

• Vegetable or chicken broth

• A handful of spinach or kale

• Salt, pepper, and your favorite herbs (thyme, bay leaves, or cumin)

Preparation:

1. Sauté the base: In a large pot, sauté onions, garlic, carrots, and celery until they start to soften.

2. Add lentils and tomatoes: Stir in the lentils and diced tomatoes.

3. Pour in broth: Add enough broth to cover the ingredients and bring to a boil.

4. Simmer: Lower the heat and let it simmer for about 25-30 minutes, or until the lentils are tender.

5. Finish up: Stir in the spinach or kale during the last few minutes of cooking. Season with salt, pepper, and herbs to taste.

This soup is a hearty, one-pot wonder that not only simplifies dinner prep but also offers a robust nutritional profile. It’s an excellent option for meal prep, as it keeps well in the fridge and tastes even better the next day.

Final Thoughts

Embracing a busy lifestyle doesn’t have to mean sacrificing healthy eating. With these six fast and healthy meals, you can enjoy delicious, nutrient-packed dishes without spending hours in the kitchen. Whether you’re a breakfast enthusiast, a salad lover, or someone who finds comfort in a hearty soup, there’s something here for everyone.

Cooking doesn’t need to be complicated or time-consuming. The key is planning ahead, keeping your pantry stocked with essentials, and embracing recipes that are both quick and versatile. Remember, healthy eating is all about balance. It’s perfectly fine to experiment, make adjustments based on what you have, and add your own creative twists to these recipes.

So, the next time you’re racing against the clock, give one of these meals a try. Not only will your body thank you, but you might also find that a bit of culinary creativity is the perfect antidote to a hectic day. After all, a little effort in the kitchen goes a long way in nourishing both the body and the soul. Enjoy and happy cooking!

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THYMELY NEWS

Tempeh vs. Tofu: Which Plant-Based Protein Is More Filling?

A recent article from Health magazine compares tempeh and tofu, both soy-based proteins popular in plant-based diets. Tempeh, originating from Indonesia, is a fermented product with a firm texture and higher protein and fiber content, potentially making it more satiating. Tofu, common in Chinese and Japanese cuisines, has a softer texture and can be enriched with calcium, benefiting bone health. The fermentation process in tempeh may also support gut health by promoting beneficial bacteria. Both contain soy isoflavones, which are linked to health benefits like reduced risk of obesity and lower blood sugar levels. Incorporating either into a balanced diet can be beneficial, depending on individual health needs and preferences.

Tech Executive Improves Diet by Reducing Ultra-Processed Foods

Business Insider reports on Jonathan Wolf, co-founder of the nutrition company ZOE, who transformed his diet after recognizing the negative impact of ultra-processed foods (UPFs). Influenced by epidemiologist Tim Spector, Wolf implemented five key changes: reducing UPFs, incorporating more whole foods, aiming to eat 30 different plants weekly, gradually switching to dark chocolate, and consuming fewer foods that spike blood sugar. These adjustments were motivated by research indicating that a diverse gut microbiome contributes to better physical and mental health. Wolf's experience highlights the potential long-term health benefits of mindful eating and gut health awareness.

Cancer Survivor Advocates for Non-Toxic Kitchen Alternatives

According to the New York Post, Michelle Patidar, a cancer survivor and integrative nutrition coach, has made significant changes to her kitchen to promote better health post-cancer. She replaced refined oils with healthier options like extra virgin olive oil and avocado oil, swapped nonstick cookware for stainless steel and cast iron, and chose glass and paper bags over plastic containers. Additionally, she eliminated ultra-processed foods and toxic cleaning supplies, advocating for cleaner, whole foods and non-toxic products. Patidar emphasizes that even small changes can significantly enhance health and advises others to make mindful swaps to reduce toxic exposure and chronic inflammation, aiding in cancer prevention and recovery.

EAT

Gallo Pinto (4 Servings)

Gallo Pinto is a quintessential Costa Rican dish, a flavorful and nutritious combination of rice and beans. This hearty and satisfying dish is perfect for breakfast, lunch, or dinner. With a blend of savory spices and vibrant flavors, Gallo Pinto is a delicious and easy-to-make meal that showcases the essence of Costa Rican cuisine.

Ingredients

• 1 cup dried black beans, rinsed and picked over

• 6 cups water

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 bell pepper (any color), chopped

• 1/4 cup chopped cilantro

• 1 teaspoon cumin

• 1/2 teaspoon oregano

• 1/4 teaspoon salt

• 1/8 teaspoon black pepper

• 1 tablespoon olive oil

• 1 cup cooked rice

• Optional: 1 tablespoon salsa Lizano (Costa Rican sauce)

Instructions

1. Cook the Beans: In a large pot, combine beans, water, onion, garlic, and 1/2 teaspoon each of cumin, oregano, salt, and pepper. Bring to a boil, then reduce heat to low, cover, and simmer for 1-2 hours, or until beans are tender.

2. Sauté Vegetables: Heat olive oil in a large skillet over medium heat. Add bell pepper and cook until softened, about 5 minutes.

3. Combine: Add cooked beans (with some of the cooking liquid) and cooked rice to the skillet. Stir to combine.

4. Simmer: Cook for 5-7 minutes, stirring occasionally, until the mixture is heated through and slightly thickened.

5. Season and Serve: Stir in cilantro, salsa Lizano (if using), and adjust seasonings to taste. Serve hot.

WATCH

In this video, we’ll uncover Dr. Fung's insights into this single driver of cancer growth and how understanding its impact can help us take control of our health. Not only that, we will also discuss practical ways to counteract its effects and reduce the risk of cancer development.

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