Hey guys! It's been far too long and I promise this break has not been intentional! New town, new job and slow progress to internet access! Even though I left you guys in the summer, I think this month's topic will help during these cold winter months. So today, I would like to give helpful tips for the busy adult, whether you're male, female, parent or single! Let's explore easy recipes to get us through the working week!
Helpful Tips
Here are a few tips to overcome some common barriers which stop us from making those healthy food choices.
- Plan your meals.
- Make a shopping list and stick to it.
- Make sure you meals are balanced - brown carbs, protein and plenty of vegetables.
- Choose a variety of meals.
- Keep it simple - you're more likely to stick to it.
- Make a budget - save time and money when shopping!
- Don't go shopping when you're hungry - it leads to impulse buying!
Meals
Let's start with breakfast :)
Banana and Apricot Bagels (Change 4 Life)
Ingredients: 4 wholemeal bagels sliced in half, 80g of low fat soft cheese, 40g ready to apricots chopped and 2 small bananas.
Instructions
- Preheat grill. Lightly toast the cut sides of each bagel
- Mix the reduced fat soft cheese and apricots together and spread over the bagel bases. Top with sliced banana and sandwich the bagel tops in place.
How about lunch?
Mexican bean and tomato soup (One You Easy Meals)
Ingredients: 2 tablespoons of vegetable oil, 1 garlic clove crushed, 1 small onion 1/4 teaspoon of chilli powder, 1 can of chopped tomatoes, 1 N/A reduced salt vegetable stock with 850 ml of boiled water, 1 tablespoon of tomato puree, 1 can of mixed beans, 1 can of sweetcorn, 1 tablespoon of fresh coriander or parsley and a pinch of ground black pepper.
Instructions
Ingredients: 240g of lean braising steak cut into chunks, 2 medium onions chopped, 1 pepper deseeded and chopped, 2 carrots, 2 garlic cloves, 2 teaspoons of curry powder, 2 cans of chopped tomatoes, 2 tablespoons of mango chutney, 2 tablespoons of tomato puree and 200g of easy cook long grain white rice.
Instructions
Instructions
- Heat the oil in a large saucepan and gently cook the garlic and onion for about 3 minutes until softened.
- Add the chilli flakes or powder , and the tomatoes and bring to the boil.
- Pour in the stock and the tomato puree, mixed beans and sweetcorn (drained if tinned). Heat and simmer for 15 - 20 minutes.
- Add the parsley or coriander and season some pepper. Dish into small bowls and serve with a slice of wholemeal bread. Serves 4 adults.
Wait for it... let's do dinner!
Brilliant Beef Curry (One You Easy Meals)
Ingredients: 240g of lean braising steak cut into chunks, 2 medium onions chopped, 1 pepper deseeded and chopped, 2 carrots, 2 garlic cloves, 2 teaspoons of curry powder, 2 cans of chopped tomatoes, 2 tablespoons of mango chutney, 2 tablespoons of tomato puree and 200g of easy cook long grain white rice.
Instructions
- Brown the beef in the large saucepan or flameproof casserole dish over a low heat. Add the onion and cook for 5 minutes, stirring occasionally.
- Add the peppers, carrot and garlic. Cook for 5 minutes, stirring often to stop it from sticking, adding a little water if necessary.
- Add the curry powder and stir well to mix, then add the tomatoes, mango chutney, 300ml water and the tomato puree. Cover and simmer gently for about 1.5 - 2 hours or until the meat is tender, adding more water if necessary, ( or throw in the slow cooker the night before if you have time)
- About 15 minutes before serving, cook the rice according to the packet instructions. Serve with the curry. Serves 4 people.
What about some treats the whole family can enjoy?
Rhubarb and Custard Crunch (BBC Good Food)
Ingredients: 450g rhubarb, trimmed and cut into chunks, roughly 500g of ready to eat custard and half quantity of honey crunch granola.
Instructions
- First make the honey crunch granola with almonds and apricots.
- Heat the over 150C/130C fan/gas 2. Arrange rhubarb in a roasting tin big enough to carry the rhubarb in a single layer and cover with foil. Bake for 15 - 20 minutes until just tender, then cool in the tin.
- Spoon a little rhubarb into bases of 6 glasses or pots, then top with a couple of tablespoon of custard. Sprinkle granola, then repeat the layers to fill the glasses. Serves 6 people.
And that's a wrap! Thanks so much for taking the time to read my blog. Tell me what you think of the meals. Catch up again in the New Year! Soph :) xx
