I often hear people say that they just don’t have time to eat healthily but, with a little careful planning and making the most of the time you do have, you (and your family) can eat healthily every day.
Let me give a few examples:
Eggs – so versatile and easy to prepare in advance. Hard-boil and keep in the fridge, perfect for an on-the-go snack, chopped into salads, sliced for a tasty sandwich with spinach and dill – (feel the energy boost!) or use in my retro eggs-mornay for a quick, tasty supper.
Alternatively make individual breakfast muffins for an instant breakfast you can take with you to enjoy with your morning coffee.
Jacket potatoes can be cooked at any time you are using your oven – scrub the skins and pierce right through with a skewer (to allow the steam to escape to prevent the potato “bursting”) An average sized (170-180g) potato will take around an hour in a hot oven (200c). You can tell if they are cooked by squeezing gently; they should be soft.
One cooled you can freeze in freezer bags. To reheat make use of the microwave (around 5 or so minutes) then pop under a hot grill to re-crisp the skin.
For a really healthy alternative, sweet potatoes can be dealt with in exactly the same way!
When you are making your favourite pasta sauces (mine is this red-lentil Bolognese) make twice as much and freeze half for another day or keep some back for lunch the next day.
Prep your fruit and veg on the day of purchase and you’ll find you are much more likely to use it all instead of leaving it to wilt away at the back if the fridge because you are too tired in the evening to bother.
Scrub or peel carrots and store in air-tight containers lined with damp kitchen towel – just check after the 2nd day that the paper hasn’t dried out – re-dampen if so, they’ll keep for 5-7 days.
Cut up bananas into 3 cm chunks and “open-freeze” (place individually on a tray and freeze uncovered), once frozen place into freezer bags and just take out what you need for your smoothies.
Remove grapes from their stalks and place in a dish lined with kitchen towel. When you are ready to eat simply take what you need and wash before eating. (They will keep much longer if you don’t wash them before you are ready to eat them.)
Chop onions and store in air-tight containers, lots of meals involve chopped onions so this is a real time-saver. I do the same with my sweet peppers, take one red, one yellow, and one green and dice then mix them all together in an air-tight container – great for garnishing a salad, sprinkling on your sandwiches and wraps and for using in stir-fries and other recipes.
So, by spending just a little bit of really productive time in the kitchen you really can eat healthily everyday without sacrificing too much of your quality time.
I’ll be back next week with some more time-saving ideas in the meantime I’d love to hear your ideas for speeding up your mid-week meals – please comment below!
Bye for now.