No time to cook balanced meals? No sweat! Use these tips to help you manage your energy, your health and your waistline, even while on the run!
VEGETABLES and SALADS – Always try fill your plate with lots of colour from fresh fruit, salad or vegetables!
- Roasting vegetables in larger quantities and keeping them chilled for a few days makes for quick reheating and adding to meals, or for instant use in salads.
- Keep a good selection on hand of ready-to-eat veggies such as crudités (cherry tomatoes, baby corn, baby carrots, sugar snap peas etc.)
- Frozen veggies have come a long way – keep a selection in your freezer.
- Make salads that can keep for a few days such as grated carrot and pineapple, coleslaw etc.
- Home-made vegetable soups are a smart way to add generous amounts of vegetables to a meal. Make vegetable soups in bulk and freeze in smaller batches.
STARCHES – Add one fistful of starch to each meal.
- Cooked starches such as rice, pasta, barley and mealies can be cooked in larger quantities and stored in the fridge for up to a week and frozen for up to a month.
- Tinned legumes and beans make for a fast healthy starch choice.
- Roasted or mashed sweet potato lasts for a few days in the fridge!
PROTEINS – Add a portion of lean protein to each meal
- Chicken fillets and hard-boiled eggs can also be prepared in larger quantities and stored in the fridge
- When cooking savoury mince, make more than is needed. Freeze in smaller portions. Ready-cooked mince can be added to cooked sweet potato or tinned chickpeas, or piled on top of seed loaf toast or into a mini pita pocket with lots of salad vegetables.