The main reasons that people eat unhealthily are commonly due to the convenience of fast food and unhealthy food. Compare this to the effort required to cook healthily. Here are some tips on how to save time and prepare a healthy meal when you are busy.
Invest in a slow cooker. A slow cooker is an important addition to your kitchen. It saves time and allows you to cook stews and soups the day before.
Throw away those instant noodles - they aren't good for you! Instant noodles are high in MSG (monosodium glutamate), contain tartarzine (artificial coloring that makes its yellow color) and are made from wheat flour (inflammatory). They do not contain any nutrients that your body requires on a daily basis.
Shop smart. Look for bargain deals, for this recipe I purchased a roast chicken at $7 when the deli was about to close. The wings and thighs were consumed for one meal that night and the leftover breast meat and bones were used to make soup stock for this recipe.
Prepare the chicken and veggie stock the day before.
Place in a slow cooker:
5 cups filtered water
1 piece cooked chicken breast, shredded. (or leftover chicken breast from a roast and bones to add to the flavour)
1 carrot, chopped
1 potato, chopped
1 tomato, sliced
1 onion, sliced
4 cloves garlic, crushed
dash of pepper
1 tablespoon tamari sauce
Slow cook for 6-10 hours.
Remove chicken bones and stir the soup.
Now the fun part - cooking rice vermicelli in 10 mins.
1 bunch rice vermicelli - rough estimate for 2 people
1 tsp ricebran oil
2 tsps chopped spring onions
pepper and 1 tbsp tamari sauce
In a heated small pan, add rice bran oil. Beat the eggs in a bowl and add the pepper and tamari sauce. Fry eggs in the pan, 3 mins on each side. Place the cooked eggs on a plate to allow them to cool. Once cool, slice the eggs into thin strips with a knife.
In a separate pot, add the soup stock and bring to boil. Add a bunch of rice vermicelli and make sure it is submerged in the soup. Boil for 10 mins. Scoop the rice vermicelli in 2 separate portions, divide the ingredients evenly. Top with sliced egg and spring onions. Enjoy!
Thursday, September 27, 2012
Saturday, September 22, 2012
It seems I have plenty of time on my hands? I am a Lord of the rings fan and today I am celebrating Hobbit day. I have adapted the hobbit foods to fit into a healthier version of 'second breakfast'.
For the salad, combine:
2 Adelaide tomatoes, sliced
1 bunch of mixed salad (spinach, lettuce, radicchio)
2 tablespoons italian dressing
For the soup:
2 carrots, chopped fine
2 medium potatoes chopped
1 onion chopped
2 tablespoons Massel chicken stock powder
Boil ingredients in 1-1.5 litres of water. for 20mins Add a pinch of salt, pepper and Massel chicken stock to taste
For the bread:
2-4 slices of toasted gluten free bread
You can choose butter or hummus as a spread. Olive oil as a dip is also a healthier option.
Stir fry mushrooms:
1 flat mushroom, sliced
8-9 white button mushrooms, sliced
4 cloves minced garlic
In a heated pan, add rice bran oil and stir fry minced garlic. Add mushrooms and cook on medium heat for 10-15mins.
2 ears of corn with husks and leaves intact
Remove one side of the leaves and give the corn a brief rinse
Steam for 15-20mins.
For the drinks:
1 cup seedless grapes
1 apple, sliced
Blend on high in a blender. Serves 2 cups.
Happy Hobbit Day!