Too Busy For A Nourishing Breakfast, Lunch & Dinner? Not With These 3 Easy Recipes!
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Too Busy For A Nourishing Breakfast, Lunch & Dinner? Not With These 3 Easy Recipes!

Posted

19 April 2018

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There will be times when life gets a little overwhelming and you wish there were more hours in the day to finish work, study, spend time with the kids and socialise. One simple thing you can (and must) do is eat well to maintain good health. Here are three recipes to get you started.

Life is one complicated balancing act and whether you’re a parent, working, studying or even a combination of everything, sometimes we forget (or don’t have the energy/time) to look after ourselves. Fatigue, bad eating habits and a lack of exercise are symptoms of busy lives; but as we all know good health is the foundation of success, happiness and longevity. And, the easiest thing to change as we embark on a healthier lifestyle is the way we eat and the ingredients we use.

The most important thing is to follow simple recipes using ingredients that can be easily found at your local market or supermarket. Once you have incorporated a selection of nutritious recipes into your daily routine, the changes in your health will be obvious. To help you get started, we have compiled a day’s meal plan with recipes. They’ve been picked based on affordability, easy preparation and most importantly, good nutritional value.
The ingredients listed below is sufficient for three meals. Adjust the quantities accordingly and prepare more meals in advance for yourself or for more people to eat.

The ingredients listed below is sufficient for three meals. Adjust the quantities accordingly and prepare more meals in advance for yourself or for more people to eat. 

Breakfast: Egg Cups 


Serves 1

bigstock Woman holding baking mold with 206267128

Ingredients

  • 3 eggs
  • 1/3 carrot or any other vegetable that’s in your fridge, finely chopped
  • 1 tbsp. onion, finely chopped
  • 1 tbsp. spring onion (green part), finely chopped
  • Coconut oil to grease the muffin mould
  • Salt and freshly ground pepper to season

Method

    1. Preheat oven to 180°C.
    2. Beat the eggs and add the rest of the ingredients.
    3. Grease your muffin mould with the coconut oil and pour in the mixture.
    4. Bake for 15 minutes until the tops turns golden.

Tip: This is a great meal prep dish - prepare it in advance and increase the quantities so you have a ready snack, breakfast or meal (serve with salad) when you don’t have time to cook that day.

 

Lunch: Sesame Breaded Chicken with Mango-Green Salad and Chilli Dressing 


Serves 2

bigstock 195490546

Ingredients

  • 1 cup grated carrot
  • 1 cup bean sprouts/li>
  • 2 diced tomatoes
  • 1 handful of nuts or seeds
  • Fresh lemon juice
  • Oil of your choice - olive, coconut, flaxseed, avocado
  • Salt to taste

Method

    1. Make the dressing with vinegar, oil and chilli padi.
    2. Peel and dice the mango and add to the leafy greens.
    3. Cut the chicken breast into smaller pieces, roll in the sesame seeds and pan fry with a bit of coconut oil.
    4. Toss the salad with the dressing and top with the chicken.

 

Dinner: Buddha Bowl 


Serves 2-3

bigstock Healthy Lunch Bowl With Grille 226082260

Ingredients

  • 1 cup grated carrot
  • 1 cup bean sprouts
  • 2 diced tomatoes
  • 1 handful of nuts or seeds
  • Fresh lemon juice
  • Oil of your choice - olive, coconut, flaxseed, avocado
  • Salt to taste

Method

    1. Combine lemon juice, oil and seasoning to make a dressing and drizzle on top.

 

A Buddha Bowl is composed of vegetables, healthy grains and protein. Ingredients can be raw or cooked and you can choose any dressing or none at all. It’s one of the best ways to use up leftovers and is a fantastic option for a quick and healthy meal.

If you like these recipes and would like to know more, our Nourish, Heal, Glow programme has 60 Asian-inspired recipes (with vegan versions) designed for busy people like you. We believe that knowledge is power and want to equip you with real tips and advice on how to shop for the correct ingredients, plan meals and most importantly, sustain a productive and healthy lifestyle. Click here to learn more about the programme!  


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