Taking short cuts in the kitchen doesn’t mean shortchanging your health!
Enjoying healthy balanced meals is a must if you want to manage your health and maybe lose some weight too. As a busy person your emphasis should be less about preparation and cooking and more about assembling meals that are not only easy and quick but nutritious and tasty too.
5 Top time saving tips:
- Buy pre-prepared vegetables if you don’t have the time to wash and peel yourself.
- 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.
- Cooked starches such as rice, pasta, stampkoring (crushed or pearledwheat), 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.
- Chicken fillets and hard-boiled eggs can also be prepared in larger quantities and stored in the fridge for up to a week. This makes it easier to add protein to your meals.
- When cooking, prepare a little extra for the next day or use meal leftovers which can be stored in microwave-safe containers for quick and easy balanced meals on the run.
An example of a quick easy meal on the run:
Energy 1 592 kJ
1. Cut 2 large tomatoes in half and slice away the rounded sides so that the 4 halves can rest level on a plate.
2. Top each tomato half with 1 t ready-made pesto and ½ t tapenade or 2 chopped olives for all 4 tomato halves.
3. Place a thin slice of mozzarella or brie cheese on top of the pesto and olives (use only 1 matchbox of cheese for all 4 tomato halves).
4. Grill the tomatoes until the cheese bubbles.
5. Serve on a bed of baby spinach mixed with rocket leaves and 3 mini pita pockets (heated under the grill). Season with black pepper.
These tips are from “Fast Food for Sustained Energy” by G Steenkamp and C Erasmus. It is a realistic and practical guide for people who need to eat on the run. Order your book from www.celynnerasmus.com/book/