You’ve had a long day at the office, you might have even knocked out a post-work sweat session (well done you), but now it’s 8pm and you’d rather cut your tongue out than slog away over the stove. Before you turn to muesli, remember healthy eating doesn’t have to be time consuming. Here are five simple but delicious meals, courtesy of Green Press co-founder James McLoughlin, that will be ready before you can say, “a pepperoni pizza, please.”
These recipes minimise cooking time and maximise health benefits – packed with veggies, protein and a touch of healthy fats. Aside from Cyndi Lauper’s chicken, all the meals are vegetarian so feel free to add meat for an extra hit of protein if you so desire. You can also tweak them to use the ingredients you have on hand (and stop wasting so much food).
5 recipes ready in 30 minutes
Cyndi Lauper Crispy Chicken
“If you’re lost and you’re hungry, you will find me. Thyme after thyme.”
Remove chicken from fridge and season with salt, pepper & a tablespoon of olive oil
Put thyme under skin
Get skillet or pan and put in 1 tablespoon of olive oil, turn heat to medium-high
Wait one minute, let it get hot
Add chicken, skin side down first until golden brown (roughly 4 minutes) and flip.
Sear off the bottom side of the breast (4 minutes). Sprinkle fresh chopped thyme leaves
Dice and steam broccoli, asparagus and capsicum on high heat for 3 minutes, or until vibrant and cooked
Strain and rinse under cold water – bonus points if you add ice while straining as this stops the cooking process, retaining the nutrients, crunch and flavor
Season with sea salt and pepper and top with almonds
Squeeze the juice from 1/4 lemon on top of vegetables and chicken
Winter Warmer Salad
1 carrot (medium sized)
1 Beetroot (medium sized)
1 Kipfler potato (medium sized)
1/4 red onion
3 kale leaves
1 cup choice of lentils (canned)
4 garlic cloves
2 tbsp extra-virgin olive oil
Preheat oven to 215 degrees Celsius
Wash, peel, rewash, and chop beetroot, carrot, potato, onion, and garlic
Place on a lined baking tray, drizzle with olive oil and season with salt
Place in oven for 25 minutes
Remove stem from kale and discard (or put aside to juice), massage and chop leaves, set aside
Rinse off lentils under cold running water, set aside
Remove roast veggies when cooked, allow to cool.
Combine all ingredients and season to taste.
Note: To get the full nutrient benefits of the vegetables, allow them to cool on the bench for 20 minutes, then rest in the fridge for 30 minutes to completely stop the cooking process (do not cover as they will sweat and turn rancid). This can be done prior in the week so the veggies are on hand to throw together.
Pomegranate, Pear and Poached Egg Salad
2 soft boiled eggs
1/3 cup pumpkin seeds
2 tbsp extra-virgin olive oil
2 tbsp balsamic vinaigrette
1/4 tsp salt
1/8 tsp freshly ground pepper
100g baby spinach
2 ripe pears, cored and sliced
1/2 cup pomegranate seeds
Optional Extra: 1/4 cup walnut parmesan
To poach the eggs, fill a small pot with water (approx. 3 litres) and 100ml white vinegar. Bring to boil.
Crack one egg into small bowl.
Turn pot down to medium heat. Drop slowly into pot – no bullshit whirlpool required.
Crack second egg into small bowl and drop into pot.
While they are cooking for three minutes, fill a large bowl with water and a handful of ice.
Three minutes after dropping second egg in (hopefully you did that fast), scoop eggs out and put in chilled water. We don’t want them to continue cooking.
In a mixing bowl, whisk together the balsamic vinaigrette, olive oil, salt and pepper to make a dressing.
In a separate large mixing bowl, add the spinach, pears, pomegranate seeds and pumpkin seeds to the bowl and toss gently, mixing in the dressing.
1 cup quinoa
1/2 cup black beans (canned)
1/4 cup diced onion
1/4 cup tomato
1/2 tsp smokey paprika
1 tsp cumin
1/4 cup coriander
Sea salt (to taste)
Cook quinoa as per instructions
Rinse black beans
De-seed tomato and dice with onion
Combine with salt and spices
Top with washed coriander and diced avocado
Super Simple Stir Fry
1/2 cup cashew
1 cup broccoli
1 cup zucchini
1 cup bok choy
3/4 cup capsicum
1/2 cup spring onion
2 tbsp sesame oil
2 tbsp tamari soy sauce
1/2 – 3/4 cup water
Wash and chop vegetables
Heat pan on medium with sesame oil, add cashews and fry until golden
Add vegetables (excluding spring onion) and liquid, cover pan with a suitable lid and let steam for 2 minutes or until water evaporates (if veg are still a bit too firm, crank the heat and add a dash more water)