5 Time Saving Tips for Healthy Eating

One of the biggest reasons we are struggling to keep that extra weight off our thighs, bums and tums is because we live such busy lifestyles running around after kids, working full time and fitting in exercise, leaving little time to cook and prepare meals.

Pre-packaged meals and takeaways are not only a quick way to organise a meal, but they are also a quick way to consume a lot of extra kilojoules, sugar, fat, salt and preservatives. This leads to weight gain, or at least holding on to that weight you want to shift!

So, let’s get in the kitchen instead! Healthy eating does not need to be complicated, expensive or time-consuming!

1. Use Frozen Vege

They are just as nutritious & save time on slicing and cooking. Add them to the side of any dish with a squeeze of lemon juice and salt & pepper, or toss them into a stir-fry or curry.

2. Double or Triple your Recipes

Use leftovers for lunch boxes or freeze as emergency meals for those days you have completely run out of time.

3. Swap Pasta and Rice for Wholemeal Couscous

It only takes 5 minutes to cook and is delicious!

4. Cook with Canned Tuna

This does not have to be boring! Try it with:

• wholemeal pasta, passata sauce and vege.
• wholemeal pizza base with low fat cheese and vege.
• in wholemeal wraps and sandwiches with low fat cheese and salads.

5. One Tray Dinners

Chuck fish, chicken or meat on a baking tray, add vegetables, season then bake (see this week’s recipes

Check out these super speedy & healthy ‘One Tray Meals’ all served with asparagus which are extremely nutritious and in season – all you need is 5 ingredients and 25mins

Chicken Bruschetta

Serves: 4 Time: 25mins Cost: $15 approx.

• 2 chicken breasts (approx. 400g)
• 1 tomato
• ½ bunch basil
• Balsamic vinegar
• 1 pack asparagus

1. Pre-heat oven to 180^o
2. Slice chicken lengthways
3. Place chicken on baking tray, drizzle with olive oil, season with salt & pepper.
4. Cook in oven for 6mins.
5. Meanwhile, finely dice tomato and basil, season with salt & pepper, mix.
6. Add asparagus to baking tray, drizzle with olive oil, season with salt & pepper
7. Cook for further 12mins.
8. Spoon tomato mixture over chicken breast and drizzle with balsamic vinegar.

Serve!

Fish and Skinny Chips

Serves: 4 Time: 25mins Cost: $15 approx.

• 460g fish (we used blue grenadier)
• 1 lemon
• ½ cup desiccated coconut
• 1 sweet potato
• 1 pack of asparagus

1. Pre-heat oven to 200^o
2. Finely cut sweet potato into matchsticks (¼ inch thickness).
3. Place sweet potato on tray with drizzle olive oil, season with salt & pepper.
4. Cook for 13mins.
5. Meanwhile, zest skin of lemon and mix with desiccated coconut.
6. Cut fish into small slices, dip into coconut mixture, making sure it’s evenly coated.
7. Add fish and asparagus to tray, drizzle with olive, season with salt & pepper.
8. Bake for a further 10mins.

Serve!

Eggplant Parmigiana

Serves: 4 Time: 25mins Cost: $9 approx.

• 1 eggplant
• 1 can diced tomatoes
• ½ bunch basil
• low fat cheese (aprox 60g)
• 1 pack of asparagus

1. Preheat oven to 180^oC
2. Slice eggplant lengthways (approx. 1cm thick) then place on baking tray
3. Drain canned tomatoes with a sieve.
4. Finely chop basil and grate cheese.
5. Spoon drained tomatoes evenly over eggplant slices
6. Sprinkle basil and cheese onto eggplant, season with salt & pepper
7. Add asparagus to tray, drizzle olive oil, season with salt & pepper
8. Bake for 20mins

Serve!