Hungry? How to whip up simple, healthy meals in minutes
No time to cook? Forget take-out. Making healthy meals doesn’t have to be a chore, says Zoe Bingley-Pullin. Instead, try these quick recipe ideas.
Feeling too tired and time-poor to cook dinner? Welcome to the club!
According to new data, more than two-thirds of busy working Australians rely on takeaway at least once a week because of their hectic schedules.
“We’re all so busy these days and when you already feel overwhelmed, cooking can just seem too hard,” The House of Wellness co-presenter, chef and nutritionist Zoe Bingley-Pullin says.
However tempting it may be to curl up on the couch with take-out and in front of the TV, research shows eating junk food regularly takes a serious toll on our health, increasing the risk of obesity, cardiovascular disease, type 2 diabetes and fatty liver disease.
“Takeaway meals simply aren’t going to provide the cross-section of nutrients we require, and because they’re not properly portion-controlled, you end up eating far more than you should,” Zoe says.
Fast, healthy meals at home
Luckily, Zoe says, making quick meals at home that are also good for you is easier than you might think.
Hungry? Here are four nutritious dinner ideas to try.
Five-minute meal
There’s a reason this simple combo has become an Aussie breakfast staple.
But, Zoe says, it’s just as tasty and nutritious for dinner on nights when you can’t be bothered cooking – and it’ll be ready long before Uber Eats arrives.
Avocado on toast
Smash a whole avocado in a large bowl. Add 4-6 chopped cherry tomatoes, 2 tbsp crumbled feta and a few torn basil leaves or your herb of choice. Slather over toasted grain bread and season with sea salt and cracked pepper.
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10-minute meal
OK, you’re craving pizza. We get it.
Making your own using wholemeal pitta bread for the base is healthier, cheaper and much lower in calories than store-bought alternatives or takeaways.
Pitta bread pizza
Pop the pitta under the grill for 2-3 minutes or until one side is nice and crispy. Turn it over and add your favourite topping ingredients. For a Mediterranean twist, spread hummus over the base and add spinach leaves, chopped cherry tomatoes, olives and feta.
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20-minute meals
Felling a bit more adventurous?
These delicious dinners are as easy as they are nutritious – and both your wallet and waistline will thank you.
Capsicum, rice and quinoa rocket salad
Ingredients
3 large tomatoes, chopped
1 yellow capsicum, washed, de-seeded and cubed
1 red capsicum, washed, de-seeded and cubed
1-2 cups cooked rice and quinoa
1 small Spanish onion, finely sliced
100g fresh rocket
2-4 tbsp pepitas, to serve
2-4 tbsp crumbled feta, to serve
For the dressing
4 tbsp extra virgin olive oil
3 tbsp chopped fresh basil
1/2 lemon, juiced
Salt and pepper
Method
Mix the salad ingredients together in a large bowl. In a small bowl or jar, mix together the dressing ingredients. Pour dressing over salad, toss and serve topped with pepitas and feta.
Serves 4-6
Spicy tomato and chickpea stew
Ingredients
1 tbsp extra virgin olive oil
2 onions, thinly sliced
2-4 garlic cloves, crushed
1 tbsp ground cumin
1 tbsp ground coriander
1 tsp sweet paprika
1-2 red capsicums, de-seeded and roughly chopped
2 x 400g cans chopped organic tomato
425g organic tomato puree
2 x 425g cans organic chickpeas, drained and rinsed
1 tbsp honey
1 cup flat-leaf parsley, finely chopped
Salt and pepper
Method
Heat a medium fry pan over moderate heat. Add olive oil and onions and cook for 3-5 minutes. Add garlic and spices and cook for 1-2 minutes. Add capsicum and cook, stirring, for 4-5 minutes. Stir in tomato, puree, chickpeas and honey. Bring to the boil, then reduce heat and simmer for 15 minutes. Stir through the parsley. Season and serve with salad or toast.
Serves 4-6
Written by Dimity Barber.
