The winter weight gain is something most accept. Grabbing the easy and greasy take away to warm you up can seem like the best choice until the extra kilos start to creep onto your waistline. If you are like many of us eating healthy which are friendly on the wallet can be a challenge. I am here to help you use 8 main ingredients which you can easily buy at the supermarket to prepare 5 quick, easy and healthy dinner meal options.
Step 1: Make a list.
The amount you will need to buy will depend on the number of people you are cooking for.
- Leafy Green: baby spinach, rocket etc.
- Rice (preferably brown)
- 4 bags of assorted frozen vegetables (you can select your favourites here and bonus they are pre-cut up and still hold the same, if not more nutrients than fresh vegetables)
- Low fat cheese
- Lean meat: skinless chicken breast and kangaroo meat are my favourite as kangaroo is a very lean meat and good for your cholesterol levels.
- Beans: kidney beans or mixed beans.
- Onions
- Eggs (go for free range if possible)
The little extras:
- Seasoning salt and pepper
- Extra Virgin Olive oil
- Tomato Paste/Sauce
Step 2:
Prepare most of the meal before the meal itself to minimise the time preparing and cooking the food. I recommend choosing Sunday and take the time to enjoy the experience.
- Cook all the meat (try using olive oil over a saturated fat oil). Then store all days but the meal for that night in the freezer. Remember when thawing meat it should be on the bottom of a fridge to minimise the risk of food poisoning.
- Cook the pasta/rice and store in the fridge.
Step 3: Prepare!
Day 1
Meatless Monday: Vegetable Frittata
Ingredients:
- Eggs
- Vegetables
- Onion
- Cheese
- Leafy Greens
Method:
- Cook onion in a pan with extra virgin olive oil
- Using microwave cook a bag of vegetables
- In a pan cover the bottom with egg white
- Add vegetables and onion
- Cover the rest of the mix with egg white
- Add low fat cheese
- Cook until ready
- Serve with leafy greens as a side salad drizzled with some olive oil on top.
Day 2
Mexico Madness!
Ingredients:
- Beans
- Low Fat Cheese
- Leafy green
- Onion
- Lean meat
- Rice
Method:
- Cook the onion in olive oil.
- Add the tomato paste/sauce
- Add beans and/or lean meat
- Heat the rice in the microwave
- Serve rice on a plate, add the mix and cheese on top with the leafy greens on the side with a drizzle of olive oil. Enjoy!
Day 3
Soup’s Sup!
Ingredients:
- Onion
- Tomato Paste/Sauce
- Beans
- Vegetables
- Cheese
Method:
- Cook the onion in olive oil until brown.
- Prepare a pot of boiling water with a dash of salt
- Add onion, beans, tomato paste/sauce and vegetables into the pot.
- Serve with cheese on top and add salt (sparingly) and pepper if desired
Day 4
Stir Fry Happy.
Ingredients:
- Lean meat
- Vegetables
- Onion
- Rice
- Egg
Method:
- Cook the onion using olive oil in a pan
- Add the vegetables to the pan and cook until soft.
- Add lean meat until brown each side
- Add egg
- Heat rice in microwave
- Plate with rice underneath and fried vegetable and meat mix on top. Season as desired. Enjoy!
Day 5
Parmigiana Goodness!
Ingredients:
- Lean meat
- Onion
- Vegetables
- Rice
- Cheese
Method:
- Cook onion in olive oil until golden brown
- Add vegetables and grill until soft.
- Cook meat in a separate pan in olive oil and a pinch of salt and pepper
- Add cheese on top of meat
- Warm rice in microwave.
- Plate and serve with rice, vegetables and meat on separate parts of the plate. Enjoy!
Take home message: By being savvy and preparing just a few ingredients, getting through winter with a healthy and happy body can be manageable and even enjoyable!
