Tips for Cooking Three Healthy Dishes in an Hour
Tips for Cooking Three Healthy Dishes in an Hour

Just because you don’t know how to cook or you have a busy schedule, your meal of choice doesn’t have to be takeout. You can make a combination of quick and healthy dishes that are both delicious and hearty in just one hour. 

Holistic health coach Marissa Vicario said cooking doesn’t have to be time-consuming or difficult.

“It’s just all about removing that fear and just trying it anyway,” she said.

In just one hour, Vicario, who is not a professional chef, cooked up three delicious dishes and served them to her room full of guests.

Holistic health coach Marissa Vicario used a variety of green vegetables for her detox soup, in Manhattan, N.Y., on Jan.27, 2016. (Benjamin Chasteen/Epoch Times)
Holistic health coach Marissa Vicario used a variety of green vegetables for her detox soup, in Manhattan, N.Y., on Jan. 27, 2016. (Benjamin Chasteen/Epoch Times)

Vicario’s dishes of choice for the evening were roasted cauliflower, quinoa and vegetable salad, and detox soup. As she quickly prepared the meal, which took 30 minutes or less for each dish, Vicario provided these helpful tips for cutting, slicing, chopping, baking, and cooking fast and easy.

Peeling Garlic Clove

Lay the flat side of the garlic clove down on your cutting board. Holding the handle of your chef’s knife in one hand, take the flat edge of your knife and place on top of the clove, then press down. Afterwards, easily peel the skin away.

Cutting Asparagus

The woody root ends of your asparagus need to be cut off before cooking. If you’re not sure how much of the end of your asparagus to cut off, pick up both ends between your thumbs and forefingers and bend it until it snaps.

“Wherever it breaks naturally is the place,” Vicario said. Then you line up the snapped asparagus with the others and cut all of them the same length.

Cutting Cauliflower Head

When breaking down the cauliflower into florets, first pull the stem away from the cauliflower head as best as you can. Then use a knife to cut the rest of it away. Break up the cauliflower head into florets either by hand or with a knife and toss them into your bowl.

Holistic health coach Marissa Vicario teaches a class how to cook healthy dishes quick and easy, at the Atmananda Yoga Sequence in Manhattan, N.Y., on Jan.27, 2016. (Benjamin Chasteen/Epoch Times)
Holistic health coach Marissa Vicario teaches a class how to cook healthy dishes quick and easy, at the Atmananda Yoga Sequence in Manhattan, N.Y., on Jan. 27, 2016. (Benjamin Chasteen/Epoch Times)

Slicing Onions

Vicario takes what she calls a “total shortcut” to slicing onions. Use a mandoline slicing tool. Just slide the onion over the blade and it’s sliced.

Peeling Ginger 

Hold the ginger root firmly in one hand then take the front of a spoon and scrape it against the ginger and the skin peels right off.

Cooking Quinoa

Soak a cup of quinoa in a cup of water to take off the soapy film that comes on grains. Soaking makes it easier to digest and the quinoa cooks quicker she said.

Pour the soaked quinoa in a fine mesh strainer to rinse.

The package instructions require two cups of water to one cup of quinoa. But Vicario said that the soaked quinoa absorbs the water, so you will only need about one and a quarter cups of water for cooking.

Add salt to the pot and let the quinoa come to a boil. Turn the fire down to a simmer and cover.

Keeping Lemon Seeds Out of the Dressing 

Squeeze the lemon over your hand and let the juice go through your fingers as you catch the seeds in your hand.

Holistic health coach Marissa Vicario scoops out the remaining greens and adds them to her quinoa salad, at the Atmananda Yoga Sequence in Manhattan, N.Y., on Jan. 27, 2016. (Benjamin Chasteen/Epoch Times)
Holistic health coach Marissa Vicario scoops out the remaining greens and adds them to her quinoa salad, at the Atmananda Yoga Sequence in Manhattan, N.Y., on Jan. 27, 2016. (Benjamin Chasteen/Epoch Times)

Cooking Beets

Set the oven to 425 degrees. In a square pan, put a layer of aluminum foil then a layer of parchment paper. Put the beet on top of the paper, drizzle with oil, then wrap it up like a package. Bake for 35 to 45 minutes.

When the beet cools, use a paper towel to take the skin off.

Blending Soup to a Smooth Consistency 

First blend the soup with a stick mixer to break it up, then put it in a blender to get a smooth consistency. Vicario uses a Vitamix , but said just about any type of electric blender will work.

Holistic health coach Marissa Vicario squeezes lemon into the blended detox soup, at the Atmananda Yoga Sequence in Manhattan on Jan.27, 2016. (Benjamin Chasteen/Epoch Times)
Holistic health coach Marissa Vicario squeezes lemon into the blended detox soup, at the Atmananda Yoga Sequence in Manhattan on Jan. 27, 2016. (Benjamin Chasteen/Epoch Times)

Detox Soup

  • 2 Tbsps. olive oil
  • 2 cloves garlic 
  • 1⁄2 onion
  • 2 cups raw spinach
  • 1 cup arugula
  • 1/2 lb. asparagus
  • 1 head broccoli
  • 2 cups vegetable stock
  • sea salt and pepper, to taste
  • 1/2 lemon
  • 1/2 inch fresh ginger
Dice/chop all vegetables. Saute in olive oil on medium heat in a soup pot. Add vegetable stock and simmer on a low temperature for 10 minutes. Blend in food processor and add salt and pepper to taste.

Roasted Cauliflower

  • 1/2 head cauliflower florets
  •  1 Tbsps olive oil
  •  Sea salt
  • Red chile flakes

Heat oven to 425 degrees. On a rimmed baking sheet, drizzle cauliflower florets with olive oil. Season with salt. Roast, turning occasionally, until golden brown and just tender, about 20 minutes. Sprinkle with red chili flakes.

Quinoa and Vegetable Salad

  •  1 cup quinoa
  •  1 cup frozen shelled edamame
  • 1/3 cup tahini
  •  2 Tbsps. fresh lemon juice
  •  2 tsps. grated, fresh ginger
  •  1 tsp. honey
  •  sea salt and black pepper
  •  1 bunch watercress
  •  1 pound raw beets (about 2 medium), peeled and coarsely
  •  8 radishes, thinly sliced

Cook the quinoa according to the package directions. Transfer to a plate or rimmed baking sheet and refrigerate until cool. Cook the edamame according to the package directions. Mix vegetables and quinoa together in a large bowl. Meanwhile, in a small bowl, whisk together the tahini, lemon juice, ginger, honey, 1⁄2 cup water, 1⁄2 teaspoon salt, and 1⁄4 teaspoon pepper.

Divide the vegetables and quinoa among plates and drizzle with the dressing.

Recipes courtesy of Marissa Vicario

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