Cooking doesn’t have to be overwhelming, especially with recipes tailored to fit ADHD-friendly principles. You can create delicious meals without stress by focusing on simplicity, quick preparation, and minimal ingredients. Check out these easy recipes you can try at home!
January 2025, CJ Pringle, ADHD Coach @ Agave Health
One-Pan Chicken and Vegetables
Ingredients:
2 boneless, skinless chicken breasts
Optional: Cut into smaller pieces
2 cups of chopped vegetables (e.g., zucchini, carrots, or broccoli)
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
Instructions:
Preheat your oven to 400°F (200°C).
Place the chicken and vegetables on a sheet pan.
Drizzle with olive oil and sprinkle with garlic powder, paprika, salt, and pepper.
Toss everything to coat evenly.
Bake for 25-30 minutes or until the chicken is cooked through and vegetables are tender.
5-Minute Microwave Mug Omelet
Ingredients:
2 eggs
2 tablespoons milk
Handful of chopped vegetables (e.g., bell peppers, spinach, or mushrooms)
Salt and pepper to taste
Instructions:
Crack the eggs into a microwave-safe mug and whisk with milk.
Stir in the vegetables, salt, and pepper.
Microwave for 1 minute, stir, then microwave for another 30-60 seconds until cooked.
Serve immediately.
Simple Pasta Salad
Ingredients:
2 cups cooked pasta (e.g., rotini or penne)
1 cup cherry tomatoes, halved
½ cup diced cucumbers
¼ cup feta cheese (optional)
2 tablespoons olive oil
1 tablespoon lemon juice or balsamic vinegar
Salt and pepper to taste
Instructions:
Combine pasta, tomatoes, cucumbers, and feta in a large bowl.
Drizzle with olive oil and lemon juice or vinegar.
Toss to combine and season with salt and pepper.
Chill for 30 minutes or serve immediately.
Quick No-Cook Wraps
Ingredients:
1 large tortilla or wrap
2 slices of deli meat (e.g., turkey or chicken)
1 slice of cheese
Handful of spinach or lettuce
1 tablespoon hummus or mayonnaise
Instructions:
Spread hummus or mayonnaise onto the tortilla.
Layer deli meat, cheese, and greens.
Roll up tightly and slice in half if desired.
Serve with a side of fruit or chips.
Easy Smoothie Bowl
Ingredients:
1 frozen banana
1 cup frozen mixed berries
½ cup milk or yogurt (dairy or plant-based)
Toppings: granola, coconut flakes, nuts, or fresh fruit
Instructions:
Blend the banana, berries, and milk or yogurt until smooth.
Pour into a bowl and top with your choice of toppings.
Serve immediately.
Bonus Tips for ADHD-Friendly Cooking:
Prep in advance: Chop vegetables or cook grains in bulk to save time during the week.
Use shortcuts: Pre-washed greens, frozen veggies, and pre-cooked proteins are great time savers.
Embrace repetition: Stick to a rotation of favorite meals to minimize decision fatigue.
These recipes are quick, simple, and designed to help you gain confidence in the kitchen. Which one will you try first? Let us know how it turns out!
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