Busy lives call for time savers. There’s no doubt about it.
But taking short cuts need not mean missing out on fuelling your family with the good stuff!
A few sneaky strategies can help you get ahead with your families nutrition, so you don’t feel like you are falling behind when the business of life gets in the way!
COOK ONCE – EAT TWICE
It can be hard to get into the kitchen with enough time to make a full meal every night – so don’t! Call on those meal items that can be made into a dinner on multiple nights of the week! Quickly store extras safely in the fridge if you plan to use them in the next night or two, or tuck them away into the freezer to defrost for a later date.
Roasting a chicken? Pop in 2 or 3! Left overs are perfect for chicken noodle salad, noodle soup, chicken salad wraps, pulled chicken tacos, chicken and vegetable fried rice…. the list goes on!
Like salmon? Rather than panfrying a few fillets for dinner, think about oven baking a whole side of salmon. Leftovers can be used in things like homemade sushi, soba noodle and asian vegetable salad, in a rice poke bowl, added to a pasta with pesto and peas, or with a quick slaw to to top jacket potatoes.
Got a great recipe for bolognese or a veg pumped napolitana sauce? Grab your biggest pot and make a double or triple quantity. Use it for meals like lasagne, scrolls, mini pizzas, pasta, even a quick jaffle! Check out Julia’s great vegetarian lasagne on page 10 of our Summer Nutrition Newsletter for inspiration.
Don’t forget it’s totally ok to go pre-prepared when you are short on time. And not every dinner needs to be a gastronomic affair!
There are lots of nutritious quick options available these days. Aim for items that are minimally processed, and big on real, fresh ingredients. Check the nutrition panel for the ingredient list, and to watch the salt, fat and sugar content too.
If you know your week ahead includes some busy or late nights, think about adding these to your shopping trolley…
Proteins: Canned tuna, smoked salmon, frozen marinated chicken breasts or fish fillets, hummus dip or canned legumes of your choice!
Grains: Microwave rice and quinoa, flat breads, pizza bases, whole sourdough loaves, quick cook fresh pasta.
Veg: No prep veg like avocados, mini cucumbers, cherry tomatoes and baby spinach, pre-made salad bags, pre-cut roasting veggies, antipasto vegetable mix, or even pre-made fresh vegetable soups. Don’t forget frozen veggies like edamame, chopped spinach or kale that can be quickly heated and added to your speedy meal… anything you like to get you to your 2&5!