15 minute meals

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Easy, Quick, Blood Sugar Supportive Breakfast – Eggs, Spinach, Avocado & OrangeBreakfast doesn't need to be fancy or time consuming. But if you want to support amazing health, have less afternoon cravings, or afternoon fatigue, better hormonal balance you want to make sure your breakfast is high in protein and supportive of blood sugar balance. This breakfast can help with that! It's super nourishing, let me break this breaky down for you: Egg - packed with vitamins A, D, B vitamins, choline, DHA, protein, healthy fats Spinach - loaded with antioxidants, folate, vitamin A, C, K, magnesium, a good fibre source Avocado - a skin loving, hormone loving healthy fat, a great source of fibre Orange - a great source of vitamin C
High Fibre Strawberry SmoothieThis high-fibre strawberry smoothie is supportive of gut health, skin health and is balanced to support stable blood sugar levels. Here are some benefits to this smoothie: MCT oil - provides your brain and body with a rapid fuel source, it can help reduce brain fog & keep glucose levels in check. Healthy fats also help to elongate blood sugar keeping you feeling satiated, along with supporting hormonal health & skin health. Hemp seeds - a wonderful plant-based source of omega-3 and protein. They are also a great source of vitamin E, other minerals & are a great skin loving food. Psyllium husk - an amazing prebiotic which promotes healthy colonies of probiotics to grow in the gut. It's also a great source of soluble fiber which can help with lower cholesterol & supporting healthy lipid levels, along with helping to relieve constipation. Protein powder - no smoothie is complete or balanced without protein. It helps to ensure the smoothie supports stable blood sugar levels & energy levels. It also provides your body with essential amino acids to support overall health & wellness. Strawberries - are rich in vitamin C & antioxidants. Berries are one of my top fruits to enjoy which are more supportive of blood sugar levels as they are lower on the GI index. Cauliflower - a great way to get in extra veggies and fibre to further support the microbiome. Cauliflower is also a great liver loving food.
Spirulina Cacao SmoothieThis spirulina cacao smoothie is nutrient dense, alkalizing, high in fibre and delicious! If you're after enhanced energy levels, balanced hormones, better skin health, better mitochondrial function, slower aging, want to lower HBA1C levels, support a healthier pregnancy, reduce cravings and feel full and satiated for hours then you want to focus on getting your blood sugar levels in check. This smoothie can help with that!
Liver Loving Blueberry Chocolate SmoothieThis blueberry chocolate smoothie not only supports liver health, it also supports gut health and is blood sugar supportive which means it also supports hormonal health. Supporting blood sugar balance and liver health are the foundations for supporting hormonal health. INGREDIENT BENEFITS: - cauliflower: estrogen detoxification, fibre to gut health - flaxseeds: estrogen detoxification, an amazing source of fibre to support the microbiome - organic blueberries: rich in anthocyanins, antioxidants that reduce inflammation and protect the liver from oxidative stress - protein: amino acids needed to proper liver detoxification
5 Minute Omega-3 Rich Breakfast Or Lunch PlateThis is an extremely nourishing and quick breakfast or lunch meal you can make that is rich in omega-3 healthy fats. Omega-3 fats are essentail, we must consume them daily for great health. Omega-3 fats help to support brain health, hormonal balance, inflammation, cellular health, healthy cholesterol levels and so much more! This meal is also rich in antioxidants and fibre from the leafy greens, protein from the salmon and probiotics from the sauerkraut making it a very balanced and norishing way to start the day!
Gut Healing Chicken & Veggie Broth SoupThis gut healing chicken and veggie broth soup is a real winner! It can be made in about 15 minutes, it contains bone broth which is super healing for the gut due to it's glycine, glutamine and mineral content, and it contains lots of non-starchy veggies which are full of fibre. Fibre is very important for gut health and waste elimination. It's also high in protein which is supportive for the immune system and blood sugar balance.
Bacon & Egg MuffinsThese bacon and egg muffins are a favourite of mine! They are super easy and quick to make and are paleo, GF, DF, high in protein to help support blood sugar balance and to switch off your hunger hormones. They make a great grab and go breakfast option, or enjoy them for lunch alongside a salad. They are also a great addition to kids lunch boxes!
Chia, Hemp & Flax Porridge (Paleo, Keto & Vegan friendly)This three seed porridge is quick to make and high in protein and healthy fats to kick start your day and balance your blood sugar levels right from the get-go! It's also very high in fibre to support bowel health and elimination.
Simple Chicken & Mayo SaladI'm all about the quick, easy but nourishing meals. Especially with being a new mumma! This chicken and mayo salad is not only delicious, but it contains lots of fibre from the non-starchy vegetables to help feed the gut microbes to support overall gut health. It also contains protein for blood sugar balance and to help switch off your hunger hormones, healthy fats from the avocado and my homemade mayo (using olive oil as the base) to support hormones, skin & further elongate blood sugar levels. So basically this meal is a win, win win! It makes a great lunch or light dinner meal. It's also a great meal prep recipe to whip up on a Sunday to enjoy for lunches throughout the week.
Simple Chicken Tortilla WrapThis simple chicken tortilla wrap recipe is great for when you want a quick, healthy lunch or dinner option. It's filled with non-starchy vegetables to give you a boost of gut-supporting fibre, protein to support blood sugar balance and healthy fats to elongate your blood sugar levels which helps to keep you satiated and calm.
Chocolate Almond Butter OmeletteThis combination may sound a little strange at first, but trust me, it's delicious! This breakfast is high in protein which is exactly what your body needs to start the day. Higher protein breakfasts will also support stable blood sugar levels, reduce cravings and support weight balance. This chocolate almond butter omelette is also easy to make and kid friendly too!
Homemade Baked BeansI LOVE baked beans, however I stopped buying them many years ago because all store bough baked beans are full of sugar and not-so-good for you ingredients. While being on lockdown for COVID-19 I decided it was time to get creative and create my own healthy version of baked beans, so here you go, it’s much more nutritious and delicious as it contains wholefood ingredients. You can enjoy it on its own on toast, or with a side of avocado, or top with eggs if you desire.
White Bean SaladThis vegan friendly white bean salad makes a quick nutritious lunch or dinner that is high in fibre and plant-based protein. You can enjoy it on toast or if weight loss is your goal enjoy it alongside a big fresh green salad for a lower carbohydrate meal.
Skin Glow Matcha Chia PuddingA nourishing breakfast option for anyone wanting to change up their breakfast meal. This matcha chia pudding is high in superfoods that will nourish your skin from the inside out. It’s high in healthy fats which are well known for their skin loving abilities from the avocado and chia seeds. Healthy fats are also important for cell development and growth, hormone production, mood regulation, reduced inflammation and proper brain function. It also contain matcha powder which is high in antioxidants that promotes smoother and more supple skin due to its ability to rejuvenate skin cells and support skin structure.
Chocolate Mousse SmoothieThis decedent chocolate mousse smoothie is all kinds of delicious! It’s a fantastic breakfast option if you prefer sweeter breakfasts. Its jam packed with healthy fats, antioxidants, minerals and protein to nourish your body, give you glowing skin, support stable blood sugar levels and give your lasting energy.
Spicy Prawns Over Cauliflower RiceIf you’re needing a quick meal to make after a long day then this recipe is for you! It’s a light dinner meal you can make in 15 minutes which is high in fibre from all the vegetables, high in healthy fats and high in protein.
Simple Tuna Poke Meal Prep BowlI love poke bowls, they are so healthy because often they are loaded with wholefood ingredients, and this simple tuna poke bowl is no different. It’s a great recipe to make in the weekend to enjoy for lunches throughout the week. It’s high in fibre from all the fresh vegetables, contains protein, healthy fats and wholegrain carbs from the quinoa, so it ticks all the right boxes for a healthy balanced lunch!
High Protein Chocolate Breakfast Bar (Gluten, Dairy & Sugar Free)If you’re short on time in the morning this high protein chocolate breakfast bar recipe is for you! It’s gluten free, dairy free and contains no added sugar! What’s even better is that it takes less than 15 minutes to make and is loaded with wholefood ingredients which will fuel your body for the day ahead. It contains lots of healthy fats to help your skin glow and support cellular health, also to help keep you satiated between meals. It also contains lots of protein to help keep your blood sugar levels stable, this helps with reducing cravings later in the day. Slice this recipe into 6 bars and grab one as you walk out the door in the morning.
Chocolate Waffle With Almond Butter & RaspberriesStarting your day with a nutritious chocolate waffle is always a good idea, especially when you smear it with almond butter and top it off with raspberries, what more could you want for breakfast!
Veggie Loaded Egg “Wrap” (5 min meal – video included)Here you have it, my simple, easy veggie loaded egg “wrap” recipe. This is a fantastic breakfast, lunch or dinner recipe. I often make this for lunch when I’m working from home and don’t have anything prepared, or when I get home from work after a long clinic day and need something healthy to whip up in 5 minutes. It’s so versatile, you can add salad ingredients you like in to middle. This recipe is loaded with health-promoting ingredients from healthy fats (from the avocado), protein (from the eggs), vitamin C (from the red capsicum and spinach) as well as lots of other vitamins and minerals from the vegetables and herbs.
15 Minute Pesto Pasta (Vegan friendly)The ultimate lazy dinner which is packed with health benefits. I’ve featured this 15 minute pesto pasta recipe on my Instagram stories a few times recently, it’s a meal my hubby and I have been enjoying at least once a week over the past few months, and because I’ve received so many messages asking for the recipe I thought it was time for me to finally write it down so I can share it with you all! It’s the perfect meal to whip after a long day. It’s plant-based, high in protein, healthy fats and loaded with leafy greens and fibre to support optimal gut health. You can keep it simple as per my recipe or add additional ingredients if you’re feeling a bit extra, such as sliced fresh cherry tomatoes, stir-fried broccoli, prawns or meat of choice. I personally like it with extra stir-fried veggies such as broccoli for an extra nutritional boost.
Simple Prawn Salad (15 Minute Meal)A healthy, light and fresh salad which can be whipped up in no time! This delicious prawn salad is filled with healthy fats, protein, greens vegetables and lots of fibre, all the beautiful nutrients our body needs to thrive and feel nourished!
Quinoa Burrito BowlWho doesn't love a burrito bowl, especially when it contains whole food ingredients and you can whip it up in 15 minutes! It's the NB nutrition way - simple, healthy, quick! If I'm not in the mood to make dinner but still want to fill my body with goodness this is one of my go-to's. It's high in fibre, vegetarian protein and healthy fats from the delicious avocado dressing. It's also a fantastic meal to make when meal prepping as well to enjoy as lunches or a pre-made dinner during busy weeks.
Asian Soba Noodle SaladI played around in the kitchen the other week and created this Asian soba noodle salad, it was delicious so I had to share it with you. It's another easy peasy #NBnutrition meal that you can whip up in under 15 minutes, because if you know me you'll know I'm all about simplicity when it comes to cooking, and this fun salad is no exception! Serves 2 as a main or 3 as a side salad enjoyed alongside your choice of protein.
Red Rice, Avocado & Haloumi SaladDid someone say haloumi? Yes, I sure did... I haven't posted a recipe containing dairy yet, as I'm dairy free (minus the odd ice-cream treat ... #guilty! It's my weakness). Anywho, I thought it was time to create something different for you guys so I created this delicious red rice, avocado, and haloumi salad. I'm not completely against dairy, some people tolerate it well, others don't, it really comes down to the individual. I personally do not tolerate it well which is why I never post any recipes containing dairy. I took dairy out of my diet 10+ years ago, but on the odd occasion, I can enjoy small amounts of it. This nutritious salad can be paired nicely with a protein source to make it a well-balanced meal. I like to enjoy it with salmon or roast chicken.
Tomato, Rocket, Prosciutto PastaI've been loving pasta salads lately. This tomato, rocket, prosciutto pasta salad is a dish I whipped up for dinner last week when I wanted something quick, refreshing, different but healthy. With warm nights upon us, this is a yummy dinner you can make to enjoy at summer BBQ's as a side dish or, enjoy it as a main dish for a lighter meal. What's also great about this dish is that you can make it in 15 minutes!
Tamari Tempeh with Kale & Lentil Salad (15 min meal)Spring has sprung which means our bodies naturally call for lighter, fresher meals. This simply prepared tamari tempeh with kale and lentil salad lacks in neither flavor nor nutritional benefits, and comes together start to finish in about 15 minutes. It's loaded with vegetarian protein, fibre, and other good-for-you nutrients to fuel and nourish your body. It’s the perfect meal to cook for company on a weeknight when lack of time requires a quick yet elegant meal. If you try this recipe, be sure to leave a comment and let me know what you think! Better yet, show me by taking a picture and tagging it #nataliebradyhealth on Instagram! I seriously love seeing what you guys cook up!
Lentil Spaghetti BologneseThe whole family will love this quick and easy vegetarian version of spaghetti bolognese. Even my meat loving husband was very impressed! This lentil spag bowl comes together in no time and is flavourful, hearty, protein and fiber rich. This recipe serves 3-4.
My Go-To Breakfast SmoothieSo ... it's about time I share with you some video's I've kept hidden away for the past 6 months. I've been a little bit shy about putting these out there into the big wide world but here you go! The first one - My 'Go-To' Breakfast Smoothie. I hope you enjoy it! I absolutely love this smoothie, I've been making it for years. It can be thrown together in a matter of minutes and is full of healthy fats, protein and greens to nourish your body and give you lasting energy. Nat xx
Easy Zucchini FrittersThese fritters are unbelievably easy to make, containing only 7 ingredients (mostly spices). It’s the perfect lazy weekday dinner meal for 1, or weekend breakfast or lunch meal. They are wonderfully nutritious, vegetarian and paleo friendly. The trick to making these zucchini fritters work is by making sure you drain any excess moisture from them by squeezing the living daylights out of the zucchini once grated. Another trick is if you salt the grated zucchini and let it drain in a sieve in the sink, the salt will help draw out the excess water. Play around and have some fun with this recipe. You could easily add 1/2 green onion to it, sliced up bacon, or sliced red capsicum for something a little different.
Quinoa & Greens Vegan Detox Bowl – 15 minute mealWhen I don’t know what to make for dinner or if I don’t have many ingredients in the house my go-to is often a big delicious salad bowl. They are simple, convenient, nourishing and yummy. It may look like it took a while to prepare but it took me 15 minutes all up! 20 if I’m moving slowly. All you need is a few basic ingredients and you’re good to go! This contains a few staple ingredients I always have in my home (quinoa, organic canned chickpeas, leafy greens). Top it off with my favourite tahini dressing and you’ve got yourself an easy, yummy, light lunch or dinner. Next time you’re short on time and don’t know what to make give this a shot! It’s simple vegan food at its finest.
15 Minute Pad ThaiThis Pad Thai is a predominately plant-based and gluten-free. Plus it can be ready in 15 minutes, so it doesn’t get much easier than that. It's a simple recipe which contains wholefoods and is a fantastic way to bulk up the vegetable content of your diet. It's a delicious healthy alternative to your usual Pad Thai which is generally loaded with sugar and a processed/GMO loaded sauce. If you're strapped for time during the week this is a really awesome dish to whip up, which will fuel your body with nourishing ingredients. You can also add some extra protein like tofu, prawns, chicken etc. right on top!
Chickpea & Broccoli Salad With Parsley PestoThis chickpea and broccoi salad with parsley pesto is the ideal dish to make when you feel like a light dinner or if your strapped for time, but still want to nourish your body. The dressing is the star of this dish, in particular the parsley. Parsley is one of my favourite herbs. Did you know parsley has the highest vitamin C levels of any herb and contains beta-carotene, which is converted into vitamin A for repairing and renewing skin cells? Parsley also contains chlorophyll and vitamin K which may also help reduce puffiness in the face and help to erase dark under-eye circles. I love finding different ways to add this herb into my diet, so far my favourite is definitely in a homemade dressing. This recipe makes enough for 2 servings as a light meal, or you can enjoy it alongside a main dish if you're feeling hungry. I always like to double the recipe so I can enjoy it the following day alongside some additional protein. It’s a fantastic cheap, quick, nourishing and easy meal that’ll fuel your body with a variety of nutrients.

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The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.

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