Most of our days involve more than 10 hours of nonstop work, without any certainty of a break. Our focus is totally on the well being of our patients – our own needs can wait! Well, that’s the reason why medical profession is considered one of the most noble professions across the world. The hard work and dedication begins with medical school and does not end until retirement. In the middle of endless work, food breaks might take a backseat, but hunger pangs will not! Ultimately, you will either grab a calorie ridden burger, or a slice of pizza with high cholesterol.
Good eating habits are important for your own health, but there is also a higher purpose – rest of the world needs healthy and happy physicians. So, keeping your health and time crunch in mind, here are some quick, easy and healthy recipes. You can whip these up before rushing to work, and carry along for snacking during the day.
- CORN SALAD
- 2 cups of sweet corn kernels
- ½ cup tomatoes, diced
- ½ cup red bell pepper, diced
- 1/3 cup red onion, diced
- 1/3 cup cilantro
- Salt as per taste
- Ground black pepper as per taste
- Boil the corn kernels for 5 minutes.
- In a bowl mix all the ingredients, toss them nicely, pick up a fork and start eating!
- VINAIGRETTE CHICKEN SALAD
- 3 cups grilled chicken (boneless), cut into small pieces
- 4 cups lettuce, torn
- ¼ cup onion, diced
- 1 cup cherry tomatoes, cut in halves
- ½ cup chopped cilantro
- ½ cup diced cucumber
- Salt to taste
- Vinaigrette dressing*
* (3 tablespoons extra virgin olive oil, 1 tablespoon white wine vinegar, pinch of kosher salt and ground black pepper. Mix all these ingredients in a jar and you can preserve it for future use also.)
- In a large bowl toss lettuce, chicken, cucumber, tomatoes, onions and cilantro.
- Pour the vinaigrette dressing until evenly coated.
- Add salt as per your requirement, and enjoy the healthy, yummy salad.
It tastes better when served chilled. If possible, refrigerate for about 30 minutes.
- VEGAN BREAKFAST SCRAMBLE
- ½ cup tofu crumbled
- A handful of spinach
- ¼ cup chopped red pepper
- ⅛ cup chopped onion
- ⅛ cup chopped vegetarian bacon
- ¼ teaspoon paprika
Salt and pepper to taste
- Combine all the ingredients, except salt and pepper, in a frying pan. Leave it on medium high heat.
- Sauté until veggies are cooked to your desired level, and tofu is heated through.
Season with salt and pepper to taste.
- COLESLAW & CHICKEN HAM SANDWICH
- Bread slices; preferably whole wheat or multigrain
- ½ cup shredded lettuce and 2 whole leaves
- ¼ cup shredded carrots
- 1 teaspoon oregano powder
- 2 slices chicken ham
- A not so thin slice of cottage cheese or Tofu
- Thousand island dressing: 2 tablespoons*
*(1/2 cup mayonnaise, 2 tablespoon tomato ketchup, 2 tablespoon sweet pickle relish, 2 teaspoon finely diced onion, ¼ teaspoon finely minced garlic, 1 teaspoon white vinegar, 1/8 teaspoon kosher salt, 2-3 dashes tabasco sauce. Add all the ingredients to a small bowl and mix well. Taste and add additional salt if required. Refrigerate for at least an hour to allow flavors to mix. You can make in large batches and store for subsequent use.)
- Mix the shredded lettuce, carrots, oregano and Thousand Island dressing.
- Take two slices bread, on one slice place a lettuce leaf, followed by chicken ham.
- Spread the coleslaw mixture on top of the ham.
- Cover it with the slice of cottage cheese or tofu, another lettuce leaf, and the remaining slice of bread.
It’s yummy, filling and healthy too!
- VEGETABLE STIR FRY
- 1 tablespoon olive oil
- ½ cup onion, sliced
- 1 cup carrots, sliced
- 1 cup bell peppers, seeds removed, sliced
- 1 cup cabbage, thinly sliced
- 1 cup peas
- 1½ cup broccoli
- 2 tablespoon vinaigrette dressing
- Salt as per taste.
- Heat oil in a wok or a non-stick pan and stir fry onion and carrot over high heat for 2-3 minutes.
- Add capsicum, cabbage, broccoli and peas, and stir fry until tender.
- Add salt as required.
- Stir in the vinaigrette until vegetables are evenly coated.
- Eat as a main dish, or as a side with steamed rice
So, there you have it. Five quick and healthy recipes. As the saying goes “He who has health has hope, and he who has hope has everything.” When you can, pour a glass of wine with the meal and raise a toast to more health for you, and more hope for your patients!