3 Easy One-Pot Meals

Let’s face it—you’re busy. Between work, running errands, hitting the gym, and stealing a little “you” time, there aren’t many hours in the day left to plan and prepare a gourmet meal.

Luckily, these 3 one-pot meals are the ticket to saving time and eating delicious, healthy food. Simply put all the ingredients together, bake, and you’re done:

Rustic Ratatouille
Chickpeas are what gives this easy recipe a boost of serious nutrition and taste. These high-fiber legumes leave you feeling full and offer your body a low-fat dose of protein.


  • 4 small zucchini (about 1 lb), cut into 1-inch pieces
  • 1 medium eggplant (about 1 lb), cut into 1-inch pieces
  • 3 medium red bell peppers, cut into 1-inch pieces
  • 3 medium onions, sliced
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon chopped fresh rosemary
  • 1 teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • Vegetable oil cooking spray
  • 2 cans (14 oz each) chickpeas, rinsed and drained
  • 8 plum tomatoes (about 1 lb), seeded and cut into 1-inch pieces
  • 1 tablespoon chopped garlic
  • 1 tablespoon tomato paste
  • 2 ½ teaspoons sherry wine vinegar or balsamic vinegar
  • 3 tablespoons chopped fresh basil

Heat oven to 450°. In a bowl, toss zucchini, eggplant, bell pepper and onion with thyme, rosemary, ¾ tsp salt, black pepper, 2 tbsp water, and oil. Coat a rimmed sheet pan with cooking spray. Spread veggies in pan in a single layer, and roast for 25 minutes, stirring once.

In same bowl, combine chickpeas, tomatoes, garlic, tomato paste and remaining ¼ tsp salt. Add to the pan with veggies in a single layer, and roast for about 10 to 12 minutes more. Toss veggies with vinegar, divide among 6 bowls, and sprinkle with basil. Serves 6.

Teriyaki Salmon

Omega-3 fatty acids found in the salmon are not only beneficial for your brain, but they also reduce inflammation, boost heart health, lower triglycerides, relieve rheumatoid arthritis, and even aid in the treatment of depression. Make this simple dish, and reap the benefits of better health!


  • 2 tablespoons low-sodium teriyaki sauce
  • 1 tablespoon honey
  • 1 tablespoon rice vinegar
  • 4 teaspoons chopped garlic, divided
  • 1 teaspoon grated ginger
  • 1 teaspoon dark sesame oil
  • 6 salmon fillets (about 1 ½ lb)
  • 1 lbbrussels sprouts, halved if large
  • 1 tablespoon canola oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper, divided
  • Vegetable oil cooking spray
  • ½ lb shiitake mushrooms, thickly sliced

Position rack in middle of oven; heat oven to 450°. In a bowl, combine teriyaki sauce, honey, vinegar, 1 tsp garlic, ginger, and sesame oil. Place salmon in a shallow dish; sprinkle with 1 ½ tbsp teriyaki mixture, and marinate for 15 minutes.

In a second bowl, toss brussels sprouts with 1 ½ tsp garlic, ½ tbsp canola oil, ¼ tsp salt and ¼ tsp black pepper. Coat a rimmed sheet pan with cooking spray. Spread brussels sprouts in pan in a single layer; roast until light brown—about 5 minutes.

In the second bowl, toss mushrooms with remaining ½ tbsp canola oil, 1 ½ tsp garlic, ¼tsp salt and ¼ tsp black pepper. Move brussels sprouts to center of pan; top with salmon; place mushrooms in pan around edges; roast, stirring mushrooms occasionally, until salmon is just cooked through—about 8 to 10 minutes. Top salmon with remaining teriyaki mixture, and serve over brussels sprouts and mushrooms. Serves 6.

Scallops à la Provençal

Scallops are a great way to introduce a rich taste to your meals and save some money, too. Shellfish tend to cost less than a good cut of beef, and they are lower in fat to boot. So eat up, and enjoy!


  • 5 cups cherry tomatoes
  • 2 ½ tablespoons chopped garlic, divided
  • 5 teaspoons chopped fresh thyme, divided
  • 5 teaspoons olive oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper, divided
  • Vegetable oil cooking spray
  • 2 cups fresh corn
  • 1 lb sea scallops
  • 2 teaspoons balsamic vinegar
  • 3 tablespoons chopped fresh herbs such as parsley, basil, chives or a combination, divided
  • 2 cups arugula

Heat oven to 375°. In a bowl, combine tomatoes with 2 tbsp garlic, 3 tsp thyme, 3 tsp oil, ¼ tsp salt, and ¼ tsp black pepper. Coat a rimmed sheet pan with cooking spray; spread tomato mixture on pan in a single layer. Bake, stirring once or twice, until tomatoes are soft and slightly charred—about 20 to 25 minutes.

Stir corn into tomato mixture. In same bowl, toss scallops with remaining 2 tsp thyme, 2 tsp oil, ½ tbsp garlic, ¼ tsp salt, and ¼ tsp black pepper. Place scallops on top of tomato mixture, and bake until scallops are just cooked through—about 12 to 15 minutes. Transfer scallops to a plate, and cut in half. Stir vinegar and 2 tbsp herbs into tomato mixture. Divide arugula, tomato mixture and scallops among 4 bowls; sprinkle with remaining 1 tbsp herbs.Serves 4.

Do you know a great one-pot healthy recipe? Share your go-to dish in the comments below!

Omega-3s: 5 Ways to Load Up on These Healthy Fats

omega3Many people hear the word “fat” and immediately think it should not be a part of their diet. But what you might not know is that some fats are actually good for you!

Omega-3 fatty acids are in the “healthy fat” group, and your body actually needs them to function normally. Not only are they great for your brain, but they also have been shown to reduce inflammation, boost heart health, lower triglycerides, relieve rheumatoid arthritis, and even aid in the treatment of depression. As an added bonus, Omega-3s are an antiager!

These miracle fats are vital to your overall health and longevity. Your body can’t produce these healthy fats on their own, so you need to make sure you’re getting a daily dose through your diet.

Chances are you’re already eating foods that contain Omega-3s without even knowing it. Below are five wonderful sources of Omega-3 fatty acids and how to include them in your diet. Happy eating!

1. Fish

Salmon and tuna are two of the best natural sources of Omega-3 fatty acids. These are a wonderful dinner option, served with wild rice or on top of a salad. Don’t shy away from the white part of the fish when it’s cooked – that’s where the highest concentration of Omega-3s is!

2. Avocados

Cut up an avocado and toss it into your salad – it’s a great way to get those healthy fats with fewer calories! Plus, they add variety to your traditional salad.

3. Walnuts

Keep a handful of these at your desk to ward off afternoon hunger and keep your mind alert.

4. Olive Oil

Heart-healthy olive oil is full of Omega-3 fatty acids, and is also great for your skin and waistline! Try substituting it for butter when cooking your morning omelet.

5. Flax Seeds

Flax seeds have one of the highest concentrations of Omega-3 fatty acids found in nature. A three-tablespoon serving of flax seeds has the same amount of Omega-3s as a pound of fish, making this a great option for a girl on the go. Add them to your cereal, or serve with yogurt and fruit for a nutritious meal that will keep you going all day!

There are also many Omega-3 supplements available at your local health food store, if you feel that you’re not getting enough of these foods. Just make sure that you’re taking 500 mg of fish oil, or Omega-3s, per day.

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The Good Fat versus the Bad

avocadoFor several years, we’ve been told to reduce or cut fat from our diets. While it seems like good advice, this message is too simplistic. A better message is to make sure we get enough good fat in our diet and cut out the bad fat. Not all fats are equal, and once you know the difference, you’ll be well on your way to better health.

What is fat and why do we need it?

Essential fatty acids (EFAs) are just that: an essential part of our diet like protein, carbohydrate, vitamins, and minerals. EFAs cannot be produced by the body and must come from food. The truth is that you need a certain amount of fat to be healthy. In addition to providing energy and insulation, fat has several functions in the body:

  • Your body needs dietary fat to transport and use the fat-soluble vitamins A, D, E, and K. These vitamins keep your eyes, skin, blood, kidneys, and bones healthy.
  • Dietary fat, particularly omega-3 fatty acids, reduces symptoms of inflammatory conditions such as arthritis.
  • Fat helps the body synthesize hormones, and it promotes healthy cell function.
  • Children need fat to develop normally, both physically and mentally.
  • Fat slows digestion and helps your body absorb nutrients.
  • Your brain needs fat to function, and nerves are covered with a substance made from fat.
  • Omega-3 fatty acids reduce depression, dementia, and memory problems.

Unfortunately, many people have been led to believe that any food with fat should be avoided, which has spawned an incredible number of “fat-free” foods. Fat gives food flavor, so to replace this flavor, manufacturers add sugar—not a good tradeoff.

Which are the good fats?

Good fats come in many foods, such as avocados, nuts and seeds, and fish. Moderation is the key. Don’t be afraid to cook in olive or coconut oil, which are more stable at high temperatures than vegetable oils. Go ahead and put real butter on your toast, and eat nut butters, olives, and fatty fish such as salmon. Put some real cream in your coffee.

The bad fat you want to avoid

Trans fats are found in stick margarine, vegetable shortening, and most packaged or processed foods. Trans fats are created in a laboratory by forcing hydrogen through vegetable oil to make it solid at room temperature. These fake fats increase inflammation in your body and can raise cholesterol.

Food manufacturers can claim a product has no trans fats if it has less than 0.5 grams per serving, so reading labels is vital to avoiding trans fats. If you see the words “partially hydrogenated” or “hydrogenated,” don’t eat it.

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