Too busy to be healthy

We all have busy lifestyles these days. We’re flying from work to pick up the kids, trying to fit in a gym session, seeing friends and family, work commitments, daily chores and so on. How do we fit in the time to prepare healthy food on top of all that?

Being healthy doesn’t have to be time consuming. Here are five examples of meals that can be prepared and cooked in less than 20 minutes, which provide us with an array of vitamins and nutrients.

I always cook up enough for another meal too so I can take it for lunch the next day. That’s two healthy meals achieved in 20 minutes!

1. Fresh fish (Salmon, Mackerel, Tuna, Haddock…)

  • Fresh fish baked in the oven dressed in fresh lemon.
  • Vegetables can be roasted or steamed depending on your preference.
  • These can be served with home cooked chips, sweet potato wedges or new potatoes.

Home cooked chips recipe: red potatoes (red skin) or sweet potatoes, cut into slices and fried in coconut oil. Dressed in rock or sea salt and apple cider vinegar.

Fish is high in Omega-3, great for our heart and brain health, high in minerals and are a source of low fat protein.

2. Chicken stir-fry or curry

  • Chicken and vegetables cooked in spices and coconut oil for a very quick, easy and healthy meal.
  • Served with boiled rice.

Chicken is the healthiest meat we can consume, it’s a lean protein, contains beta-carotenes for our eye sight, a good source of iron and selenium, as well as Vitamin B3 which is great for cognitive support.

3. Omelette or frittata

  • Mushroom and vegetable omelette or frittata (one’s fried and one’s baked for a varied dish).
  • You can be as creative as you like with this and add in all of your favourite flavours.
  • Served with fresh salad or home cooked chips. 

Eggs contain B vitamins, vitamin D, minerals such as zinc, copper and iron, and are considered one of the most nutritious foods on the planet, as they are a good all-rounder when it comes to health benefits.

4. Steak

  • Pan fried in coconut oil, with cooked onions and garlic.
  • Served with stir fried vegetables and a fried egg, all in coconut oil.
  • Served with fresh salad or home cooked chips.

Steak is packed full of protein and heme iron, which is absorbed and used by the body easier than iron found in green vegetables. Red meat should be consumed no more than once a week.

5. Sausage casserole

  • Sausages, onions and garlic in a casserole dish on the hob with olive oil
  • Once the sausages start browning, add in chopped tinned tomatoes, tomato puree and chilli powder
  • Once simmering add kidney beans, chick peas, lentils, peppers and fresh herbs
  • Season with rock salt and pepper

These are all simple yet effective meals to have on your dinner rota. You’ll fuel your body, lose weight and feel great all at the same time – without slaving away in the kitchen!