A Busy Persons Guide To Preparing Healthy Meals – 5 Top Tips

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:

  1. Buy pre-prepared vegetables if you don’t have the time to wash and peel yourself.
  2. 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.
  3. 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.
  4. 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.
  5. 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:

Pesto tomatoes

Pesto tomatoes

Serves 1

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/



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