The Balance of Health and Wellness: Quick, Nourishing Meals

Balancing health and wellness with our daily routines can feel like a challenge, but it doesn't have to be daunting. Eating well is fundamental to feeling our best. The key lies in simplicity and smart choices, focusing on meals that are both nutritious and easy to prepare.

A well-balanced meal is one that combines proteins, healthy fats, and carbohydrates, providing the energy and nutrients needed to support overall health. Embracing this balance doesn't mean hours in the kitchen but making smart, flavorful choices that are as delightful to eat as they are good for you.

Meals inspired by the Mediterranean diet are known for their health benefits and vibrant flavors. These dishes emphasize fresh vegetables, lean proteins, healthy fats, and whole grains, making them both delicious and nutritious. One standout example is Greek Chicken Souvlaki with Tzatziki Sauce. This Mediterranean-inspired meal is high in protein, lower in carbohydrates, and perfect for summer. It’s easy to prepare and full of flavor, making it an excellent option for those busy days when you still want to eat well.

Now, let’s bring a taste of the Mediterranean to your table with this delicious recipe.

Greek Chicken Souvlaki with Tzatziki Sauce Recipe

Ingredients:

For the Chicken Souvlaki:

• 1.5 lbs (680 g) boneless, skinless chicken breasts, cut into 1-inch cubes
• 3 tbsp olive oil
• 3 tbsp lemon juice
• 3 cloves garlic, minced
• 2 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste

For the Tzatziki Sauce:

• 1 cup Greek yogurt
• 1 cucumber, grated and excess water squeezed out
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp chopped fresh dill
• Salt and pepper to taste

Instructions:

Marinate the Chicken:

1. In a large bowl, combine olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and pepper.
2. Add the chicken cubes and toss to coat. Cover and refrigerate for at least 30 minutes, preferably 2 hours.

Prepare the Tzatziki Sauce:

1. In a medium bowl, combine Greek yogurt, grated cucumber, minced garlic, olive oil, lemon juice, chopped dill, salt, and pepper.
2. Mix well and refrigerate until ready to serve.

Cook the Chicken:

1. Preheat a grill or grill pan over medium-high heat.
2. Thread the marinated chicken onto skewers.
3. Grill the chicken skewers for about 10-12 minutes, turning occasionally, until fully cooked and golden brown.

Serve:

• Serve the chicken souvlaki with a side of tzatziki sauce. Add a simple Greek salad (tomatoes, cucumbers, red onion, olives, and feta) for a refreshing and balanced meal.

Nutritional Information (per serving, serves 4):

• Calories: Approximately 350 kcal
• Protein: 40g
• Carbohydrates: 10g
• Fat: 15g
• Fiber: 2g

Time Breakdown:

• Prep Time: 15 minutes
• Marinate Time: 30 minutes to 2 hours
• Cook Time: 12 minutes
• Total Time: 1 hour (with marinating)

This dish is a perfect example of how you can enjoy flavorful, healthy meals without spending hours in the kitchen. Incorporating recipes like this one into your diet can help you maintain a balanced lifestyle while enjoying rich flavors of global cuisine.

About the Author:
Yolanda Trevino, PLC, HHP, HWC
Founder of Evolutionary Body System | Author | Entrepreneur

Yolanda Trevino is the founder of Evolutionary Body System. Her expertise in holistic wellness has led to the creation of transformative programs and tools aimed at fostering resilience and personal growth. Yolanda is also a multi-published author, with works including “Embrace Gratitude: 28-Day Reflection Journal,” “Lessons Learned at 40,” and "Cultivating Mindfulness, Self-Awareness and Growth." As an entrepreneur, she also founded Microhair Aesthetics, focusing on hair and skin wellness. Join her on a journey to holistic well-being and discover the transformative power of integrating body, mind, and spirit.