After a long day of work or study, crafting a healthy meal may not excite or delight you, but realistically, this is the time we need it most. To restore and replenish. We need to make sure energy levels and stress hormones are well taken care of through a proper, nourishing dinner. The good news is, it doesn't need to be tricky.
I know sometimes my meals seem extravagant, but I truly believe that is because of the variety of vegetables and spices I use, making it super vibrant and colourful. Truly, it's never too difficult! Before studying nutrition I was no chef. I still am no chef. I am just a nutritionally-minded cook, who breaks all the rules, is very messy, and hates cleaning up. In light of that, let me share some tips and tricks to save you time and ensure that at 7pm you aren't ordering in or settling for toast or oats ;)
Prep your leafys.
Slice or shave, wash and spin-dry bundles of spinach, rocket, lettuce, purple cabbage, or pre de-stem kale, and keep in air-tight glass containers in the fridge. I try to rotate my options. That way when you are ready to make a quick lunch/dinner you can grab a handful for the base of your salad. You can also quickly access your greens for smoothies.
Bake your veggies whole.
Walk in the door, throw a whole pumpkin, sweet potato, cauliflower, broccoli, carrots, onion, garlic etc. in the oven on 180 C and let it cook whilst you shower, tend to children, or just simply put your feet up for a few moments. No need to peel or chop (especially if buying organic). Just let it cook for 20 mins – 1 hour (depending on your veg and the size), and either unwind, do some chores or prepare a side salad whilst it cooks.
Have a bunch of grains pre-soaked/cooked.
Soak grains in the fridge in glass tupperware for a few days, so it is at the ready for you to drain, rinse and cook. Soaking can help digestion and absorption of nutrients. I do 1 cup brown rice in one tupperware, 1 cup quinoa in the other. If this is simply ridiculously prepared for you or you don't feel it necessary, quinoa is a quick 14 mins to cook, soaked or not, so should always be kept on hand for a fast food choice to bulk up your salads!
Spice up your meals!
Having spices on hand is essential to making meals more interesting and nutritious. Turmeric, cumin, curry, chili, cinnamon are my most used. Herbamare is also a great way to intensely flavour meals with no added salt required. You will be surprised how good your whole-cooked veggies, tempeh or boiled grains taste with some of these thrown on and some greens.
It is the easiest thing to cook. Honest! Simply slice or chop it up, mince some garlic and fry it in a pan with coconut oil and tamari, 3-4 mins each side. Ready in less than 10! Fast food!
Keep beans on standby.
I know clean-eating involves minimal packaging, but there is no need to cook beans and legumes from scratch (unless of course you wish to!). There is also little evidence to suggest that beans do indeed make you bloated, that could simply just be placebo. So give them a go! They are an easy, substantial addition to any meal. Be sure to drain and rinse them thoroughly to reduce the likelihood of a bad reaction.
Canned or bottled diced tomatoes..
This makes the easiest curry, soup or pasta sauce base! Add it to a pan with some cumin spice, garlic, salt and pepper (at minimum) and you are good to go in 10!
Pre-make a salad dressing on a Sunday.
Salads can take as quick as 15 mins of chopping. 2-3 cups leafy greens, tomatoes, cucumber, capsicum, onion, avocado, seeds… Add ½ cup canned beans or legumes to that and you have a decent meal! The only thing sabotaging it is a lack of healthy salad dressing options at the market. Don't douse your goodness in oil, have a big batch of clean salad dressing made up ready to use for the entire week. Find some easy recipes here.
Settle with a smoothie (late night).
If you get home later, don't feel guilty about taking the easy route out. A smoothie is a quick and easy meal with minimal washing up and maximal nutrition. Including handfuls of greens is a good way to still get your vitamins and minerals in now that you are replacing a full meal with a liquid alternative. Fibre! My late night smoothie would look something like this: 1 banana, 2-3 cups spinach or other leafy greens of choice, almond milk, 1 tbsp flaxseed, 1 date, 3-4 brazil nuts or walnuts, ½ cup berries or mango (optional). Pinch of nutmeg to induce sleep might also help :)
Info provided by Sami Bloom, a Certified Health Coach and Yoga Instructor currently completing a degree in nutrition. To learn more about Sami visit her website