With today’s hasty life pace it seems as there is no time left for a healthy balanced diet. Our dinner choices are often unwise to say the least. Breakfast is important to kick-start your organism, lunch for re-fueling it, while dinner is crucial for quality sleep. Dinner is also contributing to the stability of your blood sugar and insulin. Though many people consider the last meal of the day should be skipped, the truth is that eating dinner early enough, with moderation and choosing light foods, will only make you healthier and happier. That’s why there should be no excuses to avoid dinner preparation. You must have 15 minutes free time. We’ll show you how to use it wisely.

Creamy Broccoli Soup

Broccoli provides you with cholesterol lowering benefits and has a positive impact on detoxification. That’s why it’s the perfect basis for light& quick dinner.


  • One halved and sliced onion
  • 1 tbsp olive oil
  • 4 cups chicken broth
  • ¼ cup rolled oats
  • 1 ½ pounds broccoli
  • Salt and pepper


Heat olive oil in a large saucepan, add onion, and cook for 5 minutes. Stir in a cup of water and broth. Add broccoli and oats. Season the dish with salt and pepper. Cook until boiled. Then reduce the heat and cook for another 5 to 10 minutes. Mix it all together with a blender.

Broiled Salmon and Tomatoes

Besides containing high levels of Omega-3 acids, salmon is beneficial for insulin effectiveness and reducing the impact of digestive inflammations.


  • 4 skinless salmon fillets
  • 2 tomatoes
  • Olive oil
  • Paprika
  • Salt and pepper


Preheat the boiler. Put salmon and tomatoes in a broiler-proof roasting pan. You can buy one of those at some of the websites selling cookware, such as Matchbox, Curiouschef, etc. Season with a pinch of pepper and salt and drizzle with oil. Broil 8 to 10 minutes, until tomatoes are tender and salmon opaque.

Greek Chicken Cutlets

Chicken is a good supply of protein, essential vitamins and minerals. It’s beneficial for losing weight, blood pressure stability and cholesterol control.


  • 8 thin chicken cutlets
  • A handful of green and black olives
  • 4 ounces feta cheese
  • 2 tbsp olive oil
  • Salt and pepper
  • ½ cup fresh mint leaves


Mix tomatoes, olives, mint, feta and 1 tbsp olive oil. Season the mixture with salt and pepper and set aside. Brush a grill pan lightly with oil and heat it. After seasoning the cutlets with salt and pepper, cook for 1 or 2 minutes per side, until you notice it’s cooked through. Transfer to a plate, top with the tomato mix and serve for dinner.

Tuna-Garbanzo Salad

Tuna possesses strong antioxidant properties and it is an ideal light evening meal.


  • 1 can tuna
  • Salt and pepper
  • 2 cups cut green beans
  • 2 chopped red peppers
  • 1 minced garlic clove
  • 2 tbsp sherry vinegar
  • ¼ cup parmesan cheese
  • 1 can garbanzo beans


Boil green beans for about 4 minutes and then rinse with cold water. Mix beans, garlic, peppers, garbanzo beans and tuna in a large bowl. Combine vinegar, paprika, pinch of salt and pepper and drizzle it over the mixture. Serve in plates or small bowls.

Kale Noodles with Avocado Dressing

Kale provides great cholesterol-lowering benefits and avocado contains nearly 20 vitamins and minerals. There are no better foods to end your day with.


  • 1 small bunch kale
  • 1 ripe medium avocado
  • 1 package of noodles
  • 1 medium clove of garlic
  • 1 tbsp extra virgin olive oil
  • ½ lime


Boil the noodles in hot salted water. While they’re cooking, de-steam kale and cut into ribbons. Put avocado, olive oil, garlic, lime juice and a cup of water in a blender. Combine kale, noodles and avocado mixture in a large serving bowl. If you want, garnish with sesame seeds.

Enjoy your dinner!

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