February 7, 2023
Posted: March 2, 2022 12:24 pm
Lent is a Christian holy season of fasting and penance which lasts for 40 days. It begins on Ash Wednesday, with the practice of abstaining from meat and other animal products to emulate the suffering Christ underwent for humanity. Traditionally, individuals are also encouraged to give up some vice during this period, such as smoking or drinking alcohol.
Lent is also a time to make amends for past wrongs for many people. Lent itself has become more secular over the last few decades. However, it remains a hugely crucial spiritual transition that many will observe throughout the year. Therefore, there is a genuine need for tasty and filling recipes to keep hunger at bay but not contribute to weight gain.
A hot, tasty lunch during a long day of fasting is what makes or breaks a person’s ability to persevere. The following is a list of recipes you can use:
This baking favorite combines three different textures, flavors, and textures. The potato is crunchy on the outside yet soft and absorbent inside.
One medium-sized Sweet potato about 1 ½ lb. 2 tbsp. Nonfat cooking cream or milk ¼ tsp. Garlic 1 tbsp. Chopped fresh parsley ½ tsp. salt and pepper
1. preheat oven to 375 degrees. Mix all ingredients in a large bowl except for the potato. Cut the potato into eight even slices, then divide the filling among them, packing it down firmly so they will hold together while baking. Bake on a baking sheet for 25-30 minutes or until potatoes are cooked through and golden brown on top use a fork to check.
2. Serve immediately.
This sandwich is a quick and easy way to get your protein, fiber, and vitamins in a pinch. A whole-grain bun adds bulk which will help you feel full while also giving you the energy to go throughout the day without feeling overfull.
½ tbsp of olive oil or nonfat cooking spray 1 cup mixed veggies, e.g., mushrooms, peppers, ham steaks, and beans, finely chopped 1 cup canned baked beans one slice whole-grain bread about the size of your fist ¾ cup nonfat ricotta cheese two slices thin-cut ham bacon bits.
1. preheat the oven to 400 degrees. Mix all ingredients in a bowl and place on a baking sheet. Bake for 15 minutes or until vegetables is tender.
2. Serve on whole-grain bread or as desired.
A frittata is a type of Italian omelet similar to an American pancake. It is a flat cake-like dish that can be served with various toppings. The following recipe includes healthy veggies such as zucchini and eggplant while still tasting great cheese and ham.
1 tbsp. Olive oil, one small eggplant, grated ¼ tsp. Garlic 1 cup zucchini, grated 1 cup chopped fresh spinach ½ cup mushrooms chopped ½ red chili, cut into small pieces two eggs 1 tbsp. Greek yogurt ¼ cup low-fat mozzarella cheese Salt and pepper to taste
1. preheat oven to 375 degrees. Grease a baking sheet or ovenproof pan with olive oil or non-stick spray.
2. Cook eggplant, zucchini, and mushrooms in olive oil until soft, about 5 minutes.
3. Add garlic and chili with the pan still on low heat; cook for 2 minutes.
4. Add spinach, salt, and pepper to taste; cook for two more minutes.
5. Remove from heat, then add eggs and yogurt; mix well to avoid lumps. Stir with a fork or whisk until uniform throughout the dish.
6. Allow to sit on the counter while you preheat the oven.
7. Cook frittata by placing it in a preheated oven for 15 minutes. Test by inserting a wooden stick into the hole of the dish; if it comes out clean, then your dish is cooked through, or else put it back for another 5 minutes.
8. Serve with sliced ham, cheese, or as desired.
9. Serve immediately after removing from oven.
This sandwich is perfect for bringing to work or school, getting you the protein, fiber, and vitamins you need while also helping to fill you up.
1/3 cup Greek yogurt two whole wheat pita pockets one slice turkey about ½ inch thick one slice tomato 3 tbsp. Cucumber two slices of onion, two slices of pepper 2 tsp. Feta cheese ½ tsp. olive oil nonfat cooking spray
1. preheat the oven to 350 degrees. Mix the yogurt, cucumber, pepper, and onion in a small bowl to create a creamy consistency.
2. To assemble the pita sandwiches, spread some of the yogurt mixtures on one half of each pita; place turkey on top of that and then add tomato and feta cheese if desired.
3. Spray a small skillet with oil and cook the sandwiches in it on medium heat for 2 minutes per side.
4. Serve immediately.
It is an easy way to get some calcium, protein, and vitamins into your diet while also providing a healthy alternative to fast food or a TV dinner. A baked potato adds bulk and fills you up simultaneously without making you feel overfull. Plus, it tastes great paired with chicken and veggies.
One chicken breast about one lb.3 tbsp. Extra virgin olive oil 1 tsp. Salt 1/8 tsp. pepper two medium-sized onions, chopped three large potatoes, cut into wedges about six wedges 2 cups broccoli florets 2 cups green beans, cut into two lengths 1 cup sliced mushrooms about 4 ounces 2 garlic cloves, minced
First, preheat the oven to 350 degrees.
1. Use non-stick spray to grease a baking sheet.
2. Cut chicken breast into strips, then place in a bowl and add olive oil, garlic, salt, pepper, and onion. Add potatoes on top and mix them.
3. Remove from oven let sit for 15 minutes to cook through. Check by inserting a fork into the chicken breast; if it comes out clean, your dish is ready to eat.
4. Serve immediately.
Chicken and veggies are the perfect combinations of protein, carbohydrates, vitamins, and minerals that you need to live a healthy life. Usually, they would not have time to eat healthy throughout the day. The following recipe is a great way to get all those essential nutrients without sacrificing flavor or quality on the job or at school.
1 tsp. Salt ¼ tsp. Pepper 1 cup cooked chicken breast about 5 ounces 1 cup broccoli florets about 4 ounces 1 cup Brussels sprouts about 4 ounces ½ cup green onion, chopped ½ tbsp. Paprika 3 tbsp. Low-fat cream cheese 2 tbsp. flaxseed ground 2/3 cup nonfat ricotta cheese ¼ cup low-fat mozzarella cheese six slices of toasted bread
1. preheat the oven to 400 degrees. Cut chicken breast into cubes and mix with vegetables and spices in a bowl; then set aside.
2. Mix flaxseed with cream cheese until well blended. Add ricotta cheese to the mixture and stir until blended.
3. Grease a muffin tin with non-stick spray or oil; then add the veggie and chicken mixture in each cup space, dividing evenly between 4 cups or less if you like. Take the cheese mixture and divide it evenly between the cups as well.
4. Bake for 20 minutes or until vegetables are tender and cheese is melted. Test with a knife to see if cheese is melted.
5. Serve on whole-grain bread or as desired.
Salmon is one of the best sources of omega-3 fatty acids, which are essential to the health of our bodies. Apples and grapes contain healthy fiber and vitamin C levels, while dill helps preserve bones.
Two salmon fillets about 10 ounces each 2 tbsp. Olive oil 1 tbsp. Fresh dill, chopped two small apples, cored and sliced 2 cups red grapes ½ tsp. Salt ½ tsp. black pepper
Preheat oven to 350 degrees.
1. Use non-stick spray to grease a baking sheet; then place salmon fillets on top of the tray in a single layer unless you have more than one tray.
2. Wash apples and grapes and then slice them into thin wedges; add them to the tray along with the dill.
3. Pour olive oil over everything on the tray and then sprinkle with salt and pepper; mix everything well to evenly coated.
4. Bake salmon for 20 minutes, turning once halfway through cooking until fish is a flaky test by sticking a fork in it. Remove from oven, cool slightly, and serve immediately with fruit and juice of 1 lemon squeezed over the top.
This recipe is a great way to get an essential protein source while also receiving essential vitamins and minerals from grape juice. It is also a great way to get your fiber needs met, suitable for keeping your heart healthy and lowering cholesterol levels.
Four cups grapes washed and sliced
½ cup mayonnaise 4 ounces chicken breast, diced 4 oz. Blue cheese 2 oz. walnuts ½ teaspoon salt one teaspoon black pepper
1. In a large bowl, combine the grapes, mayonnaise, chicken, blue cheese, and almonds; mix until well combined.
2. Season with salt and pepper to taste; then serve immediately.
This simple, refreshing salad is great for summer parties and potlucks or just an excuse to eat healthy throughout the day. The beautiful flavors of the Waldorf-style chicken, a traditional American dish, along with the sweetness of grapes, apples, and walnuts, combine to make a deep-flavored salad that offers a variety of health benefits.
Four cups grapes washed and sliced two chicken breasts white meat, deboned 3 tbsp. Olive oil 1 cup celery, diced three medium-sized apples, cored and diced one medium-sized red apple, cored and diced 1 cup walnuts, chopped
¼ tsp. Salt ¼ tsp. pepper
¼ -½ tsp. nutmeg
1. Place a skillet on the stove and turn to medium heat.
2. Add olive oil and diced chicken, cooking until it is cooked through. Remove from heat and allow to cool.
3. In a large bowl, combine grapes, apples, walnuts, and celery; then add the chicken and toss well.
4. Season with salt, pepper, and nutmeg to taste; then top the salad with blue cheese crumbles if desired if you like your salad on the sweeter side.
Lent season is a time to give up for 40 days to appreciate what we have and provide ourselves with healthier food options. If you take these recipes and create your own, you will be well on your way toward reaching your goals, so stock up on ingredients at the store, make sure to buy enough groceries to last all week, and before you know it, Lent will be over, and you will start feeling better than ever before.
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