Let’s face it, there’s quite a few of us out there who really struggle to come up with flavoursome nutritionally balanced meals - particularly in the evening after a long day. Hunger takes over and a pasta and sauce dish which is ready in minutes involving little preparation wins!

Here are some of our quick to prepare nutritionally balanced meal suggestions that might just make it onto your table this week:

Sardine or tuna pasta

Ingredients:

  • 1 tin sardines or tuna (drained)
  • ½ tin tomatoes
  • ½ cup peas or edamame beans
  • ½ cup sweetcorn
  • Handful mushrooms (sliced)
  • 1 cup uncooked pasta

Method

1. Boil the pasta with peas or beans and sweetcorn.
2. Drain when cooked and add tomatoes, mushrooms, sardines or tuna and return to the heat stirring until cooked through.

Chickpea and spinach curry

Ingredients:

  • 2 tins chickpeas
  • 2 tins chopped tomato
  • 1 red onion (sliced)
  • 1 bag spinach
  • 1 tsp chilli powder
  • 1 tsp garam masala
  • 1 tsp turmeric
  • 1 tbsp natural yogurt

Method

1. Rinse and drain chickpeas. Add to saucepan with all ingredients except the spinach.
2. Cook for 15 minutes until chickpeas are cooked through, then add spinach cooking for further 2 minutes until spinach reduces in size.
3. Serve with yoghurt.

Chickpea and spinach curry

Sardines on toast

Ingredients:

  • 1 tin sardines
  • 1 slice granary or seeded bread
  • ½ avocado

Method

1. Toast your bread.
2. Whilst your bread is toasting, drain the sardines and mash in a bowl.
3. Mash avocado.
4. When toast is done layer mashed avocado onto toast and then add mashed sardines.

Basic omelette

Ingredients:

  • 2 eggs
  • 10g cheddar cheese
  • Mixed frozen veg or chopped vegetables of your choosing (mushrooms, peppers, etc.)

Method

1. Stir fry vegetables until almost cooked.
2. Whisk eggs and add to vegetables.
3. Grate cheese on top and cook at moderate heat without overcooking base.

Omelette

Baked salmon

Ingredients:

  • 1 salmon fillet
  • Frozen stir-fry vegetables or pre-prepared salad
  • 1 tbsp soy sauce

Method

1. Wash your salmon fillet.
2. Place on a baking tray and bake in the oven for 10 minutes at 180 degrees.
3. Whilst salmon is baking, add stir-fry vegetables to wok and cook or plate salad.
4. Serve all with soy sauce as dressing.

Salmon fishcakes

Ingredients:

  • 420g tinned wild salmon
  • 250g potatoes
  • 5 anchovies finely chopped or 1 tsp anchovy paste
  • 2 tbsp lemon juice
  • 2 tbsp chopped parsley
  • 2 tbsp mayonnaise (optional)
  • ¼ tsp cayenne pepper (optional)
  • 1 egg
  • Breadcrumbs
  • Olive oil or coconut oil for cooking

Method

1. Peel and chop potatoes and boil until ready to mash.
2. Mash potatoes then add rest of ingredients mixing well.
3. Mayonnaise is optional depending on consistency of mash. If the mixture is too dry, then add mayonnaise to help bind ingredients.
4. Take large handful size amounts of mixed ingredients and form into fishcake shape.
5. Place fishcakes on plate and leave in fridge for 15 minutes to cool (this will help them keep their shape when cooking).
6. When ready to cook dip each fishcake on both sides in the beaten egg and then in breadcrumbs.
7. Heat oil in frying pan and when very hot add fishcakes to pan cooking approximately 5 minutes on each side.

Fishcakes

No-carb bolognaise

Ingredients:

  • 250g lean minced beef or vegetarian alternative
  • 1 tin chopped tomatoes
  • 1 carrot sliced
  • 1 red onion sliced
  • Handful mushrooms sliced
  • ½ cup peas
  • 2 cos lettuces

Method

1. Add all ingredients to saucepan (except lettuce) and cook for 15 to 20 minutes.
2. When ingredients are cooked through serve in cos leaves and wrap the lettuce leaves into taco style.

For more recipes, tips, and resources to help you promote your physical wellbeing, visit CABA's physical wellbeing microsite.

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Written by: The Natural Alternative Health & Wellbeing Ltd

The Natural Alternative Health & Wellbeing Ltd was founded in 2006 by Anjanette Fraser whose previous career was in Corporate Finance at PricewaterhouseCoopers, London. With a previous career in finance and studying a MSc in Nutritional Medicine, Anjanette translates the latest scientific research into an easier to understand format to improve employee health, and making healthcare more accessible by bringing Nutrition health professionals into the workplace.

Author: 
The Natural Alternative Health & Wellbeing Ltd

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