30-minute meals with 9 ingredients or fewer

Yes, it really is possible to have fast, flavorful, and healthy meals! These recipes come together in a snap and are sure to please even picky eaters.

Sweet Potato Stack


This recipe is the perfect go-to when you want something quick that’s also special.

2 medium sweet potatoes, unpeeled

2 Tbsp (30 mL) grapeseed oil, divided

1 cup (250 mL) packed baby spinach or other tender greensADVERTISEMENT

2 small avocados, peeled, pitted, and thinly sliced

4 poached or sunny-side-up eggs

2 green onions, trimmed and thinly sliced into rounds

1/2 tsp (2 mL) salt

1/2 tsp (2 mL) harissa paste (or hot sauce)

Freshly ground black pepper

Slice sweet potatoes lengthwise into strips about 1/4 in (0.6 cm) thick.

In large frying pan over medium-low, heat roughly 1/2 Tbsp (7 mL) oil. Add half the sweet potato slices and cook, flipping occasionally, until lightly browned and tender, about 5 minutes total. If sweet potato is browning before it has softened, add a couple of tablespoons of water and place lid over frying pan. Let steam for a couple of minutes before continuing to cook with the lid off. Set aside and cook remaining sweet potatoes in another 1/2 Tbsp (7 mL) oil. Divide sweet potatoes among 4 serving plates.

Top sweet potatoes with spinach, avocado slices, an egg, a sprinkle of scallions, and a sprinkle of salt.

In small bowl, whisk together remaining 1 Tbsp (15 mL) oil with harissa until well combined. Drizzle over each serving along with a grind of freshly ground pepper, if desired.

Each serving contains: 244 calories; 9 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 16 g total carbohydrates (5 g sugars, 5 g fiber); 473 mg sodium

Grilled Halibut with Turmeric, Garlic, and Olives


In this easy yet impressive dish, fresh turmeric gives the fish a lovely golden hue.

2 large garlic cloves, minced

2 Tbsp (30 mL) grapeseed oil

1/4 tsp (1 mL) salt

1 1/2 tsp (7 mL) grated fresh turmeric

4 – 6 oz (170 g) skin-on halibut steaks

2 Tbsp (30 mL) roughly chopped green olives

1 lemon, zested and juiced

In large bowl, stir together garlic, oil, salt, and turmeric. Add halibut and toss until well coated. Set aside at room temperature for 15 minutes.

While halibut is marinating, preheat grill or a grill pan over medium heat.

Remove fish from marinade and place on hot grill. Grill fish, flipping once halfway through cooking, until golden brown and just cooked through, about 10 to 15 minutes total, depending on the thickness of your halibut. Transfer to platter and set aside.

In small bowl, with fork, mash olives with lemon juice and a good pinch of lemon zest. Spoon over warm fish and serve.

Each serving contains: 265 calories; 36 g protein; 12 g total fat (1 g sat. fat, 0 g trans fat); 3 g total carbohydrates (0 g sugars, 1 g fiber); 334 mg sodium

No-Bake Brownie Cups


This quick and decadent treat is sure to be on heavy rotation in your repertoire once you see how easy it is to make.

1/2 cup (125 mL) raw walnut halves

1/2 cup (125 mL) raw almonds

3/4 cup (180 mL) packed pitted Medjool dates

1/3 cup (80 mL) unsweetened cocoa powder or cacao powder

1 Tbsp (15 mL) chia seeds

1/4 tsp (1 mL) salt

1 1/2 cups (350 mL) mixed fresh berries, washed and cut if large

2 Tbsp (30 mL) warm, unsalted almond butter, for drizzling

To bowl of food processor fitted with steel blade attachment, add walnuts, almonds, and dates. Pulse until nuts are finely chopped. Add cocoa powder, chia seeds, and salt. Blend until well combined and mixture easily holds together when a portion is squeezed together in your hand. If mixture is too dry, add warm water, 1 tsp (5 mL) at a time, until desired consistency is reached.

Divide mixture into 1 Tbsp (15 mL) portions and press into cups of mini-muffin tin, pushing mixture up the sides of each cup and creating a hollow in center. Freeze for 15 minutes.

Using small knife, loosen each brownie cup from muffin tin and place on serving platter. Fill each cup with fruit and drizzle with almond butter. Serve right away or refrigerate for another 10 minutes to harden almond butter drizzle.

Each serving contains: 123 calories; 3 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 14 g total carbohydrates (9 g sugars, 3 g fiber); 46 mg sodium