Discover a selection of healthy recipe ideas to kick-start your healthy eating journey during Healthy Eating Week 2023!

We have 7 delicious and nutritious recipes to fuel you through your working week.

Peanut butter overnight oats:
Ingredients:
• ½ cup rolled oats
• ¾ cup plant-based milk (such as almond milk or oat milk)
• 1 tablespoon peanut butter
• 1 ripe banana, sliced
• 1 teaspoon honey or maple syrup (optional, for sweetness)
• Handful of chopped nuts or seeds (such as almonds, walnuts, or chia seeds) for topping

Instructions:
1. In a jar or container with a lid, combine the rolled oats, plant-based milk, peanut butter, sliced banana, and honey or maple syrup (if desired).
2. Stir well until all the ingredients are evenly mixed.
3. Ensure that the oats are fully submerged in the liquid to ensure proper absorption.
4. Cover the jar and refrigerate it overnight, or for at least 4 hours, to allow the oats to soften and absorb the flavours.
5. In the morning, give the mixture a good stir to incorporate any settled ingredients.
6. If desired, add a splash of additional plant-based milk to adjust the consistency to your liking.
7. Top the overnight oats with a handful of chopped nuts or seeds for extra crunch and nutrition.
8. Enjoy the peanut butter banana overnight oats straight from the jar or transfer them to a bowl.

This nutritious and filling breakfast of Peanut Butter Banana Overnight Oats provides a great balance of complex carbohydrates, healthy fats, and natural sweetness. It's a convenient and energising option that will keep you fuelled throughout your shift as a nurse.

Note: Feel free to customise the recipe by adding other toppings such as shredded coconut, cinnamon, or fresh berries based on your preferences. Adjust the quantities of ingredients according to your desired serving size.

Veggie Breakfast Burritos:
Ingredients:
• Whole wheat tortillas
• Scrambled tofu or eggs (cooked with desired seasonings)
• Sautéed veggies (such as bell peppers, spinach, and mushrooms)
• Grated cheese (optional)

Instructions:
1. Prepare your desired fillings by cooking scrambled tofu or eggs and sautéing the veggies until tender.
2. Warm the whole wheat tortillas on a stovetop or in the microwave to make them pliable.
3. Place a portion of scrambled tofu or eggs and sautéed veggies onto each tortilla.
4. If desired, sprinkle grated cheese on top of the fillings.
5. Roll up the tortillas tightly, folding in the sides as you go, to create burritos.
6. Wrap each burrito individually in foil or parchment paper for easy storage and transport.
7. Store the burritos in the refrigerator and reheat as needed.

By following these steps, you'll have a batch of Veggie Breakfast Burritos ready to enjoy throughout the week. These burritos are packed with protein from the scrambled tofu or eggs, and the sautéed veggies add delicious flavour and texture. Wrapping them individually in foil or parchment paper makes them easy to grab and go, perfect for busy mornings as a nurse.

Note: Feel free to customise the recipe by adding other veggies or seasonings based on your preferences. You can also add salsa, avocado, or Greek yogurt as toppings before rolling up the burritos. Adjust the quantities of ingredients according to your desired serving size.

Quinoa Salad with Roasted Vegetables:
Ingredients:
• 1 cup quinoa
• Assorted vegetables (such as sweet potatoes, bell peppers, zucchini, and cherry tomatoes)
• 2 tablespoons olive oil
• Salt and pepper to taste
• Juice of 1 lemon
• 2 tablespoons extra-virgin olive oil
• 1 clove garlic, minced
• Fresh herbs (such as parsley or basil), chopped (optional)

Instructions:
1. Cook the quinoa according to package instructions and let it cool.
2. Preheat the oven to 400°F (200°C).
3. Wash and chop the vegetables into bite-sized pieces.
4. Place the chopped vegetables on a baking sheet and drizzle with olive oil. Season with salt and pepper to taste.
5. Toss the vegetables to coat them evenly with the oil and seasoning.
6. Roast the vegetables in the preheated oven for about 15-20 minutes, or until they are tender and slightly caramelized.
7. While the vegetables are roasting, prepare the dressing by whisking together the lemon juice, extra-virgin olive oil, minced garlic, and any desired fresh herbs.
8. Once the quinoa and roasted vegetables have cooled, combine them in a large mixing bowl.
9. Pour the dressing over the quinoa and vegetables and toss gently to coat everything evenly.
10. If desired, sprinkle with additional fresh herbs for added flavor.
11. Portion out the quinoa salad into individual containers for convenient meal prep.
12. Store the containers in the refrigerator and enjoy the salad at work or on the go.

By following these steps, you'll have a delicious and nutritious Quinoa Salad with Roasted Vegetables. The combination of quinoa and roasted vegetables provides a hearty and flavourful base, while the lemon-olive oil dressing adds a tangy and fresh element to the salad. It's a wholesome option that can be enjoyed as a lunch or dinner during your work shift as a nurse.

Note: Feel free to add additional ingredients such as feta cheese, olives, or nuts for extra texture and flavour. Adjust the quantities of ingredients based on your preferences and dietary needs.

Chickpea and Avocado Wraps:
Ingredients:
• Ripe avocados
• Juice of 1 lemon
• Salt and pepper to taste
• Whole grain wraps or tortillas
• Canned chickpeas, drained and rinsed
• Sliced cucumbers
• Shredded carrots
• Fresh greens (such as spinach or kale)

Instructions:
1. In a bowl, scoop out the flesh of the ripe avocados.
2. Add the lemon juice, salt, and pepper to the bowl.
3. Mash the avocados with a fork until you achieve a creamy mixture.
4. Lay out the whole grain wraps or tortillas on a clean surface.
5. Spread the mashed avocado mixture evenly on each wrap.
6. Add a layer of protein-rich chickpeas on top of the avocado mixture.
7. Place sliced cucumbers, shredded carrots, and fresh greens on each wrap.
8. Roll the wraps tightly, folding in the sides as you go, to create a compact wrap.
9. Secure the wraps with toothpicks to hold them together.
10. Repeat the process for the remaining wraps.
11. Store the wraps in meal prep containers, keeping the toothpicks intact to maintain the shape.
12. Keep the containers refrigerated until ready to eat.
13. When it's time for lunch, remove the toothpicks and enjoy the wraps as is or slice them into smaller portions.

By following these steps, you'll have delicious and nutritious Chickpea and Avocado Wraps ready to enjoy. The creamy avocado mixture paired with protein-rich chickpeas and fresh vegetables provides a satisfying and flavourful combination. These wraps are a great option for a satisfying and nutritious lunch for nurses on the go.

Note: Feel free to customise the recipe by adding other ingredients such as sliced tomatoes, red onions, or your favourite dressing. Adjust the quantities of ingredients based on your preferences and dietary needs.

Vegan Lentil Curry:
Ingredients:
• 1 tablespoon coconut oil
• 1 onion, finely chopped
• 3 cloves of garlic, minced
• 1-inch piece of ginger, grated
• 1 cup dried lentils (any variety)
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon garam masala
• Salt and pepper to taste
• Cooked brown rice or quinoa, for serving
• Fresh cilantro, chopped (optional, for garnish)

Instructions:
1. In a large pot, heat the coconut oil over medium heat.
2. Add the chopped onions and sauté until they turn translucent and slightly golden.
3. Stir in the minced garlic and grated ginger, and cook for another minute until fragrant.
4. Add the dried lentils to the pot and stir to combine with the onions, garlic, and ginger.
5. Pour in the can of diced tomatoes, including the liquid, and the vegetable broth.
6. Sprinkle in the ground cumin, ground turmeric, and garam masala.
7. Season with salt and pepper to taste.
8. Stir well to ensure all the ingredients are evenly mixed.
9. Bring the mixture to a boil, then reduce the heat to low.
10. Cover the pot with a lid and simmer for about 25-30 minutes, or until the lentils are tender and cooked through.
11. Stir the curry occasionally to prevent sticking, and add more vegetable broth or water if needed to maintain the desired consistency.
12. Once the lentils are cooked, taste the curry and adjust the seasoning if necessary.
13. Serve the vegan lentil curry over cooked brown rice or quinoa.
14. Garnish with fresh cilantro, if desired.

By following these steps, you'll have a flavourful and hearty Vegan Lentil Curry. The combination of lentils, aromatic spices, and vegetables creates a rich and satisfying curry. Serving it over brown rice or quinoa adds an extra dose of fibre and nutrients. It's a protein-packed dinner option that is suitable for vegans and vegetarians.

Note: Feel free to add additional vegetables such as spinach, bell peppers, or cauliflower to the curry for added texture and nutrition. Adjust the spices according to your taste preferences.

Baked Chicken with Roasted Vegetables:
Ingredients:
• Chicken breasts (boneless, skinless)
• Assorted vegetables (such as Brussels sprouts, carrots, and cauliflower), chopped
• Olive oil
• Dried herbs (such as rosemary or thyme)
• Salt and pepper to taste

Instructions:
1. Preheat the oven to 400°F (200°C).
2. Season the chicken breasts with salt, pepper, and any desired herbs or spices.
3. Place the seasoned chicken breasts on a baking sheet lined with parchment paper.
4. Surround the chicken with the chopped vegetables, arranging them evenly on the baking sheet.
5. Drizzle olive oil over the chicken and vegetables, ensuring they are lightly coated.
6. Sprinkle dried herbs, such as rosemary or thyme, over the chicken and vegetables for added flavor.
7. Season with additional salt and pepper to taste.
8. Place the baking sheet in the preheated oven and bake for approximately 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
9. To check if the chicken is cooked, insert a meat thermometer into the thickest part of the chicken breast. It should register at least 165°F (74°C).
10. Once cooked, remove the baking sheet from the oven and let the chicken rest for a few minutes before slicing.
11. Divide the baked chicken and roasted vegetables into meal prep containers for convenient dinners.
12. Store the containers in the refrigerator and reheat when ready to eat.

By following these steps, you'll have a delicious and protein-rich Baked Chicken with Roasted Vegetables. The chicken breasts are seasoned and baked to perfection, while the assortment of roasted vegetables adds colour, flavour, and nutrients to the dish. It's a well-rounded dinner option for nurses looking for a nutritious and satisfying meal.

Note: Feel free to customise the recipe by adding other vegetables or adjusting the seasoning according to your taste preferences. Adjust the cooking time based on the thickness of the chicken breasts.

Vegetarian Taco Salad:
Ingredients:
• Salad greens of your choice (such as romaine lettuce, spinach, or mixed greens)
• 1 can black beans, drained and rinsed
• 1 cup corn kernels (fresh or canned)
• Cherry tomatoes, halved
• 1 ripe avocado, diced
• Bell peppers, sliced
• Crushed tortilla chips (for topping)

For the Dressing:
• Juice of 1 lime
• 3 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• Salt and pepper to taste

Instructions:
1. In a large bowl, combine the salad greens, black beans, corn, cherry tomatoes, diced avocado, and sliced bell peppers.
2. In a separate small bowl, whisk together the lime juice, olive oil, ground cumin, chili powder, salt, and pepper to make the zesty dressing.
3. Drizzle the dressing over the salad mixture in the large bowl.
4. Toss well to ensure the salad is coated with the dressing.
5. Divide the taco salad into individual meal prep containers, if desired, or serve immediately.
6. When ready to eat, top each portion of the salad with a handful of crushed tortilla chips for added crunch and texture.
7. Enjoy your Vegetarian Taco Salad!

By following these steps, you'll have a delicious and colourful Vegetarian Taco Salad. The combination of fresh salad greens, protein-rich black beans, sweet corn, juicy cherry tomatoes, creamy avocado, and crunchy bell peppers creates a satisfying and nutritious meal. The zesty dressing adds a burst of flavour, while the crushed tortilla chips provide a delightful crunch.

Note: Feel free to customise the salad by adding other ingredients like sliced red onions, diced jalapeños, or shredded cheese. Adjust the dressing ingredients and quantities according to your taste preferences.