You’re in a hurry, you’ve forgotten to prep in advance and now your stomach’s growling – don’t worry, we’ve got you covered! Here are 3 simple meals ideas that are full of nutrition, flavour and they’ll only set you back by 10 minutes.
Tofu bowl with greens and kimchi
This tofu bowl is tasty, packed with fibre and protein, and it'll provide you with a hefty dose of probiotics from the gut-boosting kimchi. Here’s what you’ll need to make it and why it’s so good for you.
Tofu: This protein-packed soy product is loaded with iron, calcium and potassium. It’s worth noting this tasty food is a complete protein, meaning it contains all 9 essential amino acids.
Leftover brown rice: This type of rice helps to keep your blood sugars stable, unlike white rice which tends to hit the bloodstream quicker. Brown rice is also far more nutritious than its white counterpart – providing a good dose of flavonoids and phenols; these two antioxidants are responsible for slowing the signs of aging. You’ll also enjoy a boost of calcium, iron, phosphorus and B vitamins 1 and 6. That's why you should work this rice into your weekly meal plans; it's so easy to add it to your next-day lunches and dinners.
Kimchi: Bursting with probiotics, kimchi is an excellent companion to a healthy gut. It’s also rich in vitamins and minerals; in one serve it packs in 19% of our daily vitamin B6 needs, over half our vitamin K needs and over 20% of our vitamin C needs.
Broccoli: This green veggie provides calcium, phosphorus, vitamin K and fibre. It also helps reduce inflammation, provides slow-release energy and adds in a satisfying texture to your dish.
Simply heat up your rice, steam your greens for 5 minutes, lightly fry up your tofu with any seasonings you enjoy, and add your kimchi on the side.
Pro tip: Don't heat your kimchi up with the tofu; we tend to keep this stuff cold so as to keep those gut-boosting probiotics alive!
Hearty salad with leftovers
This salad is not your typical lettuce-filled affair – it’s packed with healthy fats, slow-release energy and a balance of sweet and acidic flavours.
Leftover roast sweet potato: This starchy veggie adds a sweetness to your salad, and the crispness from roasting adds an element of contrast to the softer and crunchier ingredients you’ll add to your salad.
Chickpeas: You can either cook these yourself or just get them straight from the can for extra convenience. Chickpeas add a dose of iron and protein to your salad, plus they pack in nearly 75% of manganese in just one cup. In that same portion, you’ll find 71% of folate and nearly 65% of copper.
Leftover quinoa: This complete protein is loaded with antioxidants and iron, and the fibre lowers our bad cholesterol levels and keeps our blood sugars stable, making it the perfect addition to any meal. It may even protect against damage to the heart – in fact, regularly consuming quinoa is associated with a lower risk for heart disease.
Cucumber and tomato: This is a salad after all, so we’ll need a few raw veggies, and the cucumber adds the perfect amount of crunch. The tomato provides an acidic element that compliments that sweetness of the sweet potatoes.
Olive oil: A tablespoon or two of this stuff adds in a dose of healthy fats, antioxidants and vitamin E for healthy skin, hair and nails.
Just mix all your ingredients together, and feel free to add any condiments you enjoy. Mustard, olive oil, Greek yoghurt, sea salt, pepper, lemon and a bit of apple cider vinegar make for a delicious dressing.
Loaded avo sandwich
Sandwiches are the classic quick meal – they’re easy to assemble and simple to make, but that doesn’t mean they have to be boring! Here is a tasty sandwich idea that has all your bases covered – nutrition, flavour and simplicity.
Wholemeal or sourdough bread: These are our favourite high-nutrition, minimally-processed breads, but any whole grain bread will provide fibre and slow-release energy to give you that midday boost.
Avocado or hummus: Or both! Avocado packs a sizeable amount of healthy fats, along with vitamins K and C, and hummus is another healthy-fat powerhouse, with the iron of chickpeas and the antioxidants of olive oil, you can’t go wrong with either of these creamy sandwich toppings. Plus, it doesn’t hurt that they taste delicious!
Cheese: Adding in a bit of cheese does wonders for helping you meet your daily calcium requirement of 1000 milligrams per day – with around 20% of that amount provided by most hard cheeses. They're loaded with vitamins A and K, so add a bit of cheddar, Swiss, tasty cheese or even a bit of cottage cheese to give your sandwich that something extra.
Beetroot: This might not fly in other parts of the world, but in Australia, beetroot is the king of sandwiches and burgers. It adds a little sweetness and flavour, not to mention it’s brimming with folate, manganese, potassium and vitamin C – beetroots are known for the following health benefits:
- Improving blood flow
- Lowering blood pressure
- Increasing energy
So don’t skip the beetroot for your next sandwich! They’re so cheap to buy canned, or you can boil fresh beetroot yourself, either way you’re guaranteed a dose of essential nutrients.
Slaw: What’s a sandwich without a bit of coleslaw? Grate up your carrots and cabbage, then add a dash of mayo for that classic crunchy topping.
Pro tip: You can use store-bought mayo, just check the ingredients for any added sugars or preservatives. If you can’t find a healthy option, why not whip up a batch of mayo yourself? It’s one of the easiest condiments to make, you need only mix eggs, oil and a type of acid – vinegar or lemon juice will do.
Now here’s a simple recipe that takes exactly 10 minutes to whip up – it’s a classic egg dish from the 5-Day Detox eBook that also happens to be anti-inflammatory and loaded with antioxidants. Speedy dishes don’t have to be unhealthy – so, if you’re short of time, give this a whirl.
Grounding Turmeric Omelette
- 2 eggs
- 1 tablespoon coconut milk
- Sea salt, to season
- Freshly cracked black pepper, to season
- 1 teaspoon butter
- 1⁄4 medium (37g) red onion, finely sliced
- 2 tablespoons coriander stems, finely chopped
- 1 large kale leaf, finely shredded with a knife
- 1⁄2 teaspoon turmeric, ground
- 1 tablespoon coriander leaves, to serve
- Add eggs, milk and a seasoning of salt and pepper into a small bowl and whisk together until combined. Set aside.
- Melt butter in a small frying pan on low-medium heat. Add in the red onion and sauté until softened, about 5 minutes. In the last minute, add in coriander stems, kale and turmeric and sauté until fragrant and kale has softened.
- Pour egg mixture into pan, on top of onion and kale. Allow egg to cook for 2 minutes, until set. Fold over half the omelette and continue cooking for another minute. Transfer to a plate, and serve with a sprinkle of coriander leaves.
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