Few would disagree, that on some nights the thought of whipping up another appealing and nutritious meal for the family simply seems too hard. Ask yourself: is there anything you can prepare from scratch, in less than 10 minutes, with minimal ingredients that will tick a number of nutritional boxes.
The good news is that once your pantry is stocked with a few food staples, it is far easier to put together a quick, nutritious meal than you think!
Nutritionally, the two main things that tend to be missing in meals prepared on-the-go is a good source of protein and vegetables. These are foods less likely to be on hand when you have not had a lot of time to get to the shops. Simply keeping a supply of tinned fish, ham or a few eggs on hand will ensure that you always have a couple of protein-rich options ready-to-go. Tinned and frozen vegetables will also keep for many months and can be incorporated into many dishes.
So, if you regularly find yourself void of inspiration in the kitchen, here are five quick and easy meals that are guaranteed to impress the family and offer much in the way of nutrition at the same time.
Five minute meals: eggs
The great thing about eggs is that they can be served with anything and are extremely nutritious. No matter if you scramble them, make an omelette or frittata, or serve them on toast. Rich in protein, essential fats, iron and Vitamin A and Vitamin B12, all you need to do is add extra vegetables, lean meat, fish or sauces and you have a nutritionally complete meal ready in just minutes.
Five minute meals: mince
Whether its beef, pork, chicken or turkey mince – not only is it quick to cook but the kids love it! You can use mince in multiple meals, which makes it perfect for busy mums. While the extra lean varieties are best cooked in tomato sauce with grated vegetables, mince can be made into spaghetti sauce, pies, san choi bau and tacos – just to name a few. And, it can be seasoned with a number of flavours whether your preference be Asian, Mexican or Italian.
Five minute meals: frozen fish and vegetables
In an ideal world we would shop for fresh produce each day, but let’s be honest – who has that kind of time? For those days, when you literally have nothing for dinner, pulling out some frozen fish along with vegetables will mean you have a nutritious meal in no time. There is now a range of frozen fish varieties that can be steamed or grilled that are already seasoned and frozen vegetables can be just as nutritious as fresh ones – as long as you do not overcook them.
Five minute meals: BBQ chicken and salad
Whether you pick one up form the local supermarket or takeaway store, there are plenty of meals worse than some BBQ chicken and salad! Remember, children like plain food and you could choose a lot worse than a few pieces of chicken served with sliced tomato and carrot.
Five minute meals: lean sausages
Kids love sausages and the good news is that the leanest snags on the market can contain less than 10 per cent fat – which is relatively lean for meat in general. As many small children reject lean red meat, they are also at risk of having low iron levels. As iron is crucial for optimal brain function, it is so important that we tick the box for red meat at least a couple of times a week. A lean sausage served with salad or vegetables is a fantastic five-minute meal that kids will love.
Article from Bellamy’s Organic