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A new book of healthy, quick-to-prepare recipes by Isabelle Huot | JDM

A new book of healthy, quick-to-prepare recipes by Isabelle Huot | JDM

A doctor in nutrition and a committed communicator, Isabelle Huot is launching her 16th inspiring and accessible recipe book. Quick Healthy Meals has 100 easy-to-prepare, nutritious recipes and is packed with tips to save time in the kitchen, while enjoying it.

Motivated by the desire to help others, Isabelle Huot began her career with the objective of fighting malnutrition. “I studied psychology, occupational therapy, then nutrition to help out in Africa. I wanted to become a missionary! »

The doctor of nutrition multiplies appearances on the program Salut Bonjour and on MétéoMédia and writes columns in Le Journal de Montréal. She says she found herself in the media a bit by chance. “I started it to pay for my studies. My career path has shifted, but it's still important to me to help, so I'm continually involved in all kinds of causes. »

Back to basics

To choose the theme of her new book, Isabelle Huot consulted her virtual community, while relying on her 28 years of private consultation, which allow her to understand people's needs. “I was asked for recipes for two, easy to prepare in less than half an hour and made with simple ingredients, not too expensive. It's a return to basics, to daily, simple and healthy cooking. There are lunch ideas in 15 minutes, recipes with less than five ingredients and tips for saving time in the kitchen. »

Too large portions, abuse of ultra-processed foods and above all lack of time are issues in our society when it comes to eating well, thinks the nutritionist. “According to a study by Dalhousie University, 25% of Canadians say they don't cook because they don't have time. The message I want to convey is that in a short time, you can cook healthy and balanced meals. »

Another myth she helps debunk is that ready-to-eat doesn't have to be unhealthy. A visionary, in 2011 she was already distributing meal boxes via her website isabellehuot.com, a company that is still growing rapidly and is increasing its range of healthy snacks, lunch solutions and desserts, available in more than 1,000 points of sale. “When it comes to prepared meals, you have to stay on the lookout, read the nutritional tables and the ingredients carefully. In our case, they are without additives, and made according to my recipes, as if they were homemade. »

Adapting your diet by considering nutritional needs that change over the lifespan is important, says Ms. Huot. “A hyper-athletic teenager and a sedentary postmenopausal woman will not have the same needs. Personalizing your diet is a good idea. »

Un nouveau livre de recettes santé, rapides à préparer signé Isabelle Huot | JDM

► Express healthy meals, published by Éditions de l'Homme, is available in bookstores and online at isabellehuot.com, at a cost of $29.95.

  1. Plan Plan the menus you will cook during the week, opting for simple and quick recipes, and make a detailed grocery list accordingly.
  2. Prepare in advancePrepare foods that can be made in advance, such as raw vegetables, fruit salad, hard-boiled eggs, cooked rice, etc.
  3. Take advantage of your holidays Take advantage of the weekend or your days off to plan meals for the week and cook soups, muffins and other recipes that can be made in advance.
  4. Be equipped with basic foods Keep basic foods at all times to make an express meal, such as canned legumes, quinoa, brown rice, frozen vegetables, eggs, cheese, diced tomatoes, low sodium broth, etc. .
  5. Share responsibility for mealsCook as a couple or as a family, involving the spouse or children in the preparation, and do not hesitate to delegate tasks.

Chicken flavors of Asia in the oven

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Servings: 2 | Preparation: 15 minutes | Cooking: 15 minutes

  1. Put the grill at the center of the oven. Preheat the oven to 200°C (400°F). Cover a baking sheet with parchment paper.
  2. In a bowl, combine all the ingredients and place them on the baking sheet.
  3. Bake for about 15 minutes or until the vegetables are tender and the chicken is cooked.
  4. Serve with rice noodles.

VARIATION: Replace the chicken thighs with 330 g of tempeh or tofu.

Citrus Turkey

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Servings: 2 | Preparation: 10 minutes | Cooking: 13 minutes

  1. In a small bowl, combine the garlic, paprika, orange zest and lemon juice. Add the turkey cutlets and toss to coat well.
  2. Heat the oil in a nonstick skillet. Cook the cutlets for 3 minutes on each side.
  3. Serve with salad and rice.

VARIATION: Replace the rice with brown rice vermicelli.

Balsamic and honey duck breast

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Servings: 2 | Preparation: 10 minutes | Cooking: 18 minutes

  1. Make crosses on the duck fat using a very sharp knife.
  2. Heat a non-stick pan and sear the duck skin side down. Cook for about 10 minutes, turn the duck breast and continue cooking for 5 minutes. Reserve the duck on a plate.
  3. Keep about 10 ml (2 teaspoons) of fat in the pan, add the shallot and cook for a few minutes.
  4. Add balsamic vinegar, honey, salt, pepper and mix.
  5. Return the duck to the skillet and turn it over to coat it with the sauce.
  6. Serve with pasta and green salad.

VARIATION: Replace the duck breast with the same amount of pork tenderloin.

Zucchini scallop curry

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Servings: 2 | Preparation: 10 minutes | Cooking: 7 minutes

  1. Heat the oil in a non-stick skillet and cook the scallops on one side until this side is golden brown, about 3 minutes. Book on paper towels.
  2. In the same skillet, cook the zucchini for 3 minutes.
  3. Stir in the curry, Espelette pepper, dairy mixture and yogurt.
  4. Place the zucchini filling on the plate and arrange the scallops.

VARIATION: Serve the scallops on fresh egg noodles.

Vegetable Tortilla Crust Quiche

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Servings: 2 | Preparation: 10 minutes | Cooking: 20 minutes

  1. Preheat the oven to 190°C (375°F).
  2. Line two individual molds with a tortilla (if necessary, put the tortillas in the microwave for a few seconds to make them more flexible).
  3. In a bowl, whisk the eggs with the milk, salt and pepper.
  4. Spoon cheese and vegetables into each tortilla.
  5. Add egg mixture.
  6. Bake for about 20 minutes or until the center of the quiches is set and the top is golden brown. If the tortillas brown too quickly, cover with aluminum foil.
  7. Serve with green salad.

VARIATIONS: Replace the wheat tortillas with corn tortillas and the carrot with canned kidney beans, rinsed and drained (60 ml / 1⁄4 cup per serving).

Spinach, ricotta and lemon pizza

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Servings: 2 | Preparation: 10 minutes | Cooking: 13 minutes

  1. Preheat the oven to 200°C (400°F). Place a sheet of parchment paper on a baking sheet.
  2. Heat 5 ml (1 teaspoon) of oil in a non-stick skillet. Cook the garlic and spinach for about 1 minute. Drain spinach to remove excess water. Salt and pepper.
  3. In a small bowl, place the ricotta and lemon zest. Salt, pepper and mix.
  4. Place the pitas on the baking sheet and spread them with the ricotta mixture.
  5. Garnish with the garlic spinach and drizzle with the remaining oil.
  6. Bake for about 12 minutes or until the bread is lightly browned.
  7. Garnish with sunflower seeds

VARIATION: Replace sunflower seeds with pumpkin seeds.

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