Nourishing meals with minimum prep

Time is of the essence for everybody, we lead busy lives, so how can we ensure that we are eating healthy nutritious meals with great ingredients but minimum fuss? I have a few suggestions to get you on your way…

All in one bowl - Salads

Salad is such a versatile meal because you can use almost any combination of vegetables, including leafy greens, cucumber, radish, peppers, spring onion, tomatoes, avocado, olives, etc. I love mixing some steamed or roasted vegetables like broccoli, cauliflower, pumpkin, potato or green beans to my fresh salad. For the protein component (and satiety) add any of the following: salmon, tuna, cheese, hard-boiled eggs, leftover sliced or diced chicken, beef or other meat. The healthy oil is provided by a simple homemade dressing. The more you practise your knife skills, the faster you will slice and chop and you will find that you can prepare a wonderful, colourful salad bursting with flavour in about 10 minutes.

Dressing: My basic dressing is so easy - Good Extra Virgin Olive Oil (EVOO), lemon juice, a pinch of salt. 2-parts oil to 1-part lemon juice. You can add many different ingredients such as soy sauce, mustard, balsamic, garlic, herbs, etc. However just olive oil and lemon juice work wonders. Shake it up in a glass jar.

slow cooked lamb shanks

Slow cooking

Slow cooking using either a dedicated slow cooker or a low heat oven are wonderfully time saving, because you only have to do minimum preparation, throw everything into the pot, and let the slow heat create the magic.

The basis of any stew is sautéing aromatic vegetables including onion, leek, garlic, carrots and celery (no need to use them all) and gently browning the meat in a spice base. You then combine the aromatic vegetables with the browned meat, add the liquid, put into the slow cooker or suitable pot and into the oven and let cook while you get on with your daily routine. An hour before the end of the cooking you may want to add some root vegetables like potatoes or sweet potatoes to complete the meal.

Quick searing

This is where BBQs and frying pans come in very handy. You can have your protein ready in a matter of minutes including the preparation. I love serving meat with roast vegetables, so half an hour before I intend to cook the meat, I chop potatoes, sweet potatoes, pumpkin, parsnip, carrots, etc., and place on oven tray, I brush them with olive or avocado oil, sprinkle with salt and the spice of my choice, throw in some rosemary from my garden, and place in a preheated 200 C oven. While vegetables are roasting I prepare steaks, chicken breasts (sliced vertically to ensure they cook evenly) , lamb chops or fish by rubbing seasoning and olive/avocado oil into the flesh. When vegetables are almost ready place meat in hot frying pan or on BBQ, sear meat for 2-3 minutes on either side. Depending on how rare you like your meat, you may want to cook a little longer. Don’t forget to turn the meat often so as not to burn it. Serve with steamed, baked or roast vegetables and a salad.

Roasting

I love roasting! All I do is set my oven to 200 C, chop an onion, slice a lemon, pound some pink peppercorns with saffron and course salt, put the lot including the chicken thighs (yes, usually chicken Maryland) and 50ml olive oil into a bowl. Mix well together. Place all ingredients on baking tray, chicken skin side up. Add potatoes, sweet potatoes, parsnip, or any other vegetables you fancy. Place in hot oven, roast for about 45 min. Your meal is ready! Serve with some green veg and/or salad.