Tuesday, 11 May 2010

Quick fixes

Life in the city can be pretty hectic and I'm sure a lot of unhealthy eating can be blamed on a lack of time for preparing food.

Most instant meals or easy snacks are low in nutrients and high in refined carbohydrates and fats. However in striving to be healthy whilst juggling a busy schedule I have come up with some pretty healthy suppers that can be prepared almost as quickly as a microwave ready meal, and I thought might be useful to share with you.
Bon appetit!

Salad: buy a ready washed baby leaf salad, add some tinned (drained) pulses (chickpeas, black beans, kidney beans etc.) for carbs, some smoked mackerel or smoked salmon for protein, add some chopped tomatoes/peppers and jazz up with some sun dried tomatoes, seeds, olives, anchovies or whatever you have in the cupboard. Drizzle with olive oil and serve.

Omelette: a very quick hot dinner. Beat two raw eggs, add salt and pepper and dried herbs (sage and oregano work well). Pour into a hot oiled frying pan. Once the egg is in the pan and slightly cooked top it with some chopped spinach, tomatoes and a little goats cheese. When the omelette is ready serve it folded in half and the goats cheese will melt.

Soup: an easy and filling meal or snack and the big supermarkets all stock fresh ranges. I've enjoyed Waitrose three bean and Tesco organic lentil and tomato soups recently. Go for soups with lots of veg in them and avoid those with added cream or sugar. Heat in the microwave and serve with a couple of slices of rye bread, ryvita or rice cakes.

Stuffed pita: stuff a wholemeal pita with
ready roasted chicken, or roast chicken or turkey slices, a generous amount or rocket and a teaspoon of mayo. For a veggie alternative swap the chicken for hummous and add some chopped peppers.

Instant wholegrain rice: not as good for you as freshly boiled brown rice due to the pre-cooking and addition of oil, but very useful to keep in the cupboard for emergencies. Microwave the rice, then microwave some frozen mixed veg. Mix the rice and veg together and add some Sacla stir in pasta sauce. Serve with some salad leaves and smoked mackerel, cooked chicken, or a grilled veggie burger. Alternatively heat some seame oil in a frying pan over a medium heat add the rice and mixed veg, a little no sugar soyasauce (clearspring or kikoman) and pour over a beaten egg, as it starts to cook stir it to break it up - voila super quick egg fried rice!

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