Three nourishing on-the-go meals for busy people
We all live very busy lives juggling work, families, children, social events and general life admin. Because of this it can be hard to get nourishing, healthy meals in every day - you probably just end up grabbing the closest thing possible!
With just a little bit of preparation ahead of time, you can make sure that you are also getting the best nutrition possible.
Overnight Breakfast Smoothie for One
This recipe is an easy, make ahead breakfast that will keep you feeling satisfied until lunch. Double the recipe for your partner or kids!
Ingredients
- 80g gluten free oats
- 2 tbsp chia seeds
- 2 tbsp honey
- 150g organic yoghurt
- 100g frozen organic blueberries
- 150-200ml water
- Optional add-ins:
- desiccated coconut, cinnamon, raw cacao, scoop of protein powder etc.
Method
- First, mix the chia seeds with about 1/4-1/3 cup water, stirring every few minutes until a gel forms.
- Then just, add all the ingredients to a high-powered blender and blend for about 30 seconds until smooth.
- Pour and drink immediately or store in containers / glass jars and pop in the fridge overnight.
Salad in the Jar
Getting enough veggies in can be hard for even the most health conscious people. But recycled, glass jars makes a simple salad feel gourmet, and keeps it fresh for a few days. The best thing is that the combinations are endless and it's a fun way to eat the rainbow of veggies every day. These are perfect for picnics too!
Ingredients
- 1-3 tbsp of your favourite dressing
- Heavy veggies - chopped up cucumber, celery, capsicum, carrot, corn etc.
- Beans or grains - cooked black beans, cannellini beans, brown rice quinoa etc.
- Protein - leftover roast chicken / ham / lamb, grilled steak, tuna flakes, smoked salmon, organic goat’s cheese, hardboiled organic eggs etc.
- Fats - raw nuts, pepita seeds, sunflower seeds etc.
- Light veggies - tomatoes, avocados, berries etc.
- Salad leaves - mixed mesclun leaves, kale, baby spinach, rocket etc.
Method
- Layer any combination of your favourite salad ingredients, starting with the salad dressing and finishing with the salad leaves (as numbered).
- You can also just put the salad dressing into a separate bottle / container and pour on just before eating if you wish.
- To serve, just shake out the ingredients into a bowl.
Tuna Veggie Muffins
This recipe makes about 8 muffins, so it is a good one to whip up on the weekend and pop in the fridge for a few days of snacks. They freeze really well, so double the batch and save time next week. You will probably find the kids or not so healthy work colleague will get excited about these if you add some grated cheese on top!
Ingredients
- 1 tbsp coconut oil
- 1 small onion
- 1 clove garlic
- 3 organic eggs
- 1 cup grated zucchini
- 1/2 cup grated carrot
- 250g tin tuna flakes in springwater, drained
- Himalayan sea salt
- Cracked black pepper
- Dried basil
Method
- Preheat the oven to 180 degrees Celsius. Grease a muffin tin with some coconut oil.
- Whisk the eggs in a large mixing bowl.
- Add all the remaining ingredients and stir everything through well until combined.
- Divide the mixture evenly over 8 of the muffin tins.
- Bake for 25 – 30 minutes, until the tops are golden brown.
- Allow to cool before storing in an airtight container in the fridge. To store in the freezer, wrap each muffin in plastic wrap.
Image source: http://kblog.lunchboxbunch.com