- Hey guys.
I'm no master chef, but I'm in a rush in my daily life,
so I need quick, healthy, easy meal options
to make during the day.
So let's get some ingredients.
I got my new school shopping list right here.
No more pen and paper.
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I'm no Gordon Ramsay when it comes to being in the kitchen,
but I do know a thing or two about nutrition.
These are five quick, easy, and nutritious meals
that you can make at home when you're on the go.
Enter Chef Dr. Mik.
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Let's start with my favorite dish.
I like to call this bad boy The Underdog,
'cause most people think sardines, ew, no.
First of all, sardines are delicious.
Second of all, they're an excellent source
of omega 3 fatty acids.
That's the stuff that you need
to develop a healthy brain, healthy eyes.
We've seen a lot of studies show
that people who consume fish on a regular basis
not only are smarter, but they also sleep better.
Below that, you have guacamole that has hass avocados in it.
It has tomatoes, it has onions, rich in vegetables.
All on tip of this crisp bread
which has sunflower seeds, flax seeds,
sesame seeds, it's rich in whole grains,
has three grams of fiber, three grams of protein.
This is a killer nutritious snack
that you can really eat on the go.
Don't mind a sardine.
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Up next we have something that I munched on
all the time in college.
The Dorm Room Special.
It's really simple.
It's not elegant.
But it really does the trick.
Oven roasted turkey breast followed by my favorite cheese,
muenster cheese, and then you have two slices of cucumbers.
A lot of nutrition packed into this little bad boy here.
You have proteins from the cheese and the turkey
and then you have antioxidants
and polyphenols from the cucumbers.
Cucumbers contain lichenins and they have a strong
history of research in connection
with reduced risk of cardiovascular disease
as well as some cancers even.
And who doesn't like themselves a little extra crunch?
(Mikhail popping mouth)
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The Antioxidant 1-2 Punch.
That's right.
The reason why I call this Antioxidant 1-2 Punch
is because green apples, my favorite kind of apples,
yes, Granny Smith, have a ton of antioxidants
as well as polyphenols, so the saying
an apple a day keeps your doctor away is partially true,
because they do have a host of health benefits.
They also are rich in fiber which keeps you fuller longer.
It also helps with sugar management.
Then you have on the side as a little dipping portion
of cottage cheese, rich in protein, calcium, B12,
all essential nutrients to keep your body going.
And you finally top it off with a little bit of extra flavor
from cinnamon, which is zero calories.
That's right, zero calories.
And cinnamon also loaded in antioxidants.
That's the two in the 1-2 Punch.
Cinnamon has shown promise in
preventing issues with your heart.
It's also shown to help better manage sugar
within your body, whether you're diabetic of not diabetic.
Antioxidant 1-2 Punch tastes great and low calorie.
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The Bear Pleaser.
Yup, I named this after my puppy Bear.
And what this is is just basic Greek yogurt
mixed with some multigrain, gluten free granola.
I added a couple walnuts for myself,
because I love walnuts, and then finish off
with a little drizzle of honey.
Greek yogurt, rich in protein
and a great source of probiotics.
Yeah, probiotics is all that bacteria that lives
within inside your gut that helps you
to have healthy digestion, helps you to go to the bathroom
more regularly, normal stools.
We've seen a lot of benefits from people eating yogurt.
The multigrain granola is great,
because the one I buy has actually
nine different seeds and nuts in it.
You're getting a lot of of fiber.
You're getting a lot of nutrients packed in
and that crunch is unbelievable.
I think that yogurt on its own,
especially plain yogurt and granola,
is kind of tasteless.
So what I do is I take my favorite,
I guess food topping you could call it,
and I drizzle a little bit of honey on top,
give it a ton of flavor,
because honey is rich in sugar.
But honey is also rich in polyphenols,
antioxidants, and we've seen some promising studies
talking about the favorable effect on cholesterol.
So this is a meal that I love and Bear loves.
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Last and least.
It may not be the most adult one of these five,
but it's certainly a favorite of mine in childhood.
Peanut butter and jelly.
Peanut butter really gets a bad rap
because it's high in fat.
It has some saturated fats and in small amounts
saturated fats are not bad for you.
And it's rich in unsaturated fats
which are also good for you.
Peanut butter is also a great way
for people who are vegetarian or vegan
to get their protein up.
When selecting the bread for your PB & J,
make sure it's one that has whole grain and whole wheat
in the first two ingredients to make sure
it's the healthiest type of bread that you can get.
Rich in fiber.
If you're gonna choose a jam,
make sure it's a high quality jam,
not just jam that's packed with a ton of sugar.
Make sure it's made with real fruit.
Clearly you don't need to put in a lot of effort
to make really quick and nutritious foods.
I mean, most of these here have three or four ingredients
at most and maybe they took me five minutes to make.
As always guys, stay happy and healthy.
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Look, I am no Bobby Flay. (laughing)
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Look, I am no Gordon Ramsay when it comes to cooking,
but I do know a little thing about nutrition.
A little thing about nutrition?
(static) Let's break down each one.
(Mikhail popping mouth)
How does that become my thing?
(Mikhail popping mouth) (static)
If you like this nutrition video,
please give it a like and a share.
You wanna see what I eat in a day, click here.
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