Feeding the family healthy meals that don ‘t break the bank and don’t take hours to prepare and cook night after night can be challenging and stressful. When you throw in the idea of healthy eating people often feel that it’s an expensive challenge. Many patients/clients/friends/family that I see think eating healthily is expensive. Agreed, it can be expensive but it doesn’t have to be. Steer clear of gimmicky health kicks and tricks and stick to basics.
Fresh – Tinned – Frozen
We all know fruit and veg is good for us and will fuel our body with the vitamins and minerals our body needs to function. Yet we don’t seem to eat enough of them. Why? Buying fresh fruit and veg is great but there’s nothing wrong in using tinned or frozen too. If you’re worried you won’t use your fresh fruit and veg in time before they go off then buy some tinned and frozen options as well. Try to have a stash of fruit and veg in your cupboard and freezer so that you are able to add some plant power to every meal. On days when I’m working and don’t have time to sit and eat breakfast at home before dashing out the door with the toddler, I grab my overnight oats from the fridge and throw in a handful of frozen berries and eat when I get to work. That’s 1-2 portions of fruit before 9am. If life is hectic and there’s no time for meal planning, no time for food shopping you can easily add some frozen or tinned veg to a pasta bake. Just the other day I added some frozen peas and runner beans to a pasta bake. It helped to bulk out the dish with some extra green goodness.
Pulses – lentils, peas and beans
Beans, peas and lentils whether they be dried or tinned are a great source of low-fat protein, are cheap and count towards your daily recommended portions of fruit and veg. Protein doesn’t just need to come from meat or fish, have you ever made a spag bol or chilli with beans rather than mince? It’s cheaper, tastes delicious and reducing your meat intake will aid to reduce your carbon footprint and won’t do your digestive system any harm either.
Making larger portions or extra portions on days when you have more time means you can then freeze and eat for lunches or dinners on days when you have less time. Having very little time to prepare and eat food is one of the most common complaints I hear from patients/clients/friends. Unfortunately, if we want to live long healthy lives we need to prioritize time for decent meals. Cooking from scratch is the best way to know that your food is decent and honest. Grabbing food from fast food chains or ordering a take away is not cost-effective (it’s really really expensive) and definitely not good for you. Making extra portions or batch cooking can be hard to get in the swing of as it takes a little forward planning but if you have young children this really will be a god send on those days you just run out of time!
I have plenty more tips and tricks like these so stay tuned for more by subscribing to my blog and you’ll get emailed them straight to your inbox. I think that’s how it works, ha, I’ve no idea. Just trying to sound like I know what I’m talking about when it comes to blogging ; )
I have no idea why I haven’t made this before, but I think it is one of the best things I’ve made for a while! This is pecan nutbutter. So simple and so delicious. I definitely don’t think I’ve made enough though, as every time I’ve passed the jar of it in the kitchen I’ve been spooning it straight in to my mouth. Haha.
This will be a pretty short blog post as it’s so simple to make. Here’s what you will need to make this yourselves – pecans, coconut sugar and a food processor. Ingredients
1.5 cups of pecans
2 tablespoons of coconut sugar Method
Preheat oven to 180 degrees.
Spread pecans across a baking tray and put in the oven to roast for about 8-10 minutes. Take out of the oven and allow to cool down.
Once they have cooled place pecans in the food processor and whizz around until they crumble. Then add the coconut sugar. Whizz around again until the mixture is beginning to become more wet in consistency. Depending on how powerful your food processor is it should blend together for about 3 minutes. Stop blending once it is completely blended and smooth and runny in consistency. That is literally it!
Providing you don’t eat this in one sitting it should last a week in an airtight container. There’s no nasties in this so you know exactly what you’re eating. Pecans are a great antioxidant and help to prevent the hardening of arteries.They are rich in healthy fats (oleic acid) with plenty of B3 so perfect at combating fatigue, if you’re feeling the slump reach for the nutbutter!
Enjoy and let me know if you make this – tag me in your creations, comment on one of my posts and feel free to let me know of any questions you might have. I’m already thinking about all the things I’m going to add it to or eat it on : )
Had a lovely day in sunny Kingston visiting a friend yesterday. That was until Amelie screamed the whole car journey home. A journey that should have taken 1 hour 20 minutes took me 2 hours 30 minutes. I had to keep pulling up at the side of the road to settle her. Every time I settled her and continued driving the whole drama started again. At one point I thought we might as well set up camp at the side of the dual carriageway for the night. Then last night I saw every hour roll by with a baby that wouldn’t sleep *yawns and rubs eyes*. Think it’s going to be one of those days today, so I have made these healthy chocolate energy balls this morning. This is my ‘go to’ snack in an attempt to get me through the day.
When I used to work in London there was a very well known health food shop next to my gym and they used to sell these tasty protein balls, but at £1.80 for only one they are quite expensive. I never thought to make my own, until this morning. So here’s my own version. Packed with so many energy boosting ingredients.
1 cup Almonds
1 tablespoon Coconut Oil
2 tablespoons Raw Cacao Powder
2 tablespoon Chia Seeds
2 tablespoon Flaxseed
2 tablespoon Desiccated Coconut
1 tablespoon Maca Powder
So easy to make – literally throw everything in to the blender and blitz for a few minutes. Roll in to balls and put in the freezer for an hour. They can then stay in the fridge for you to eat as and when you wish (will last a few weeks but will probably be gone in a day). These are so healthy for you – nothing but goodness in them. They will give you an energy boost without that horrible slump a little while later. Full of heart healthy fats such as omega 3, which will lower cholesterol, blood pressure and reduce heart disease. Full of vitamin E, iron, magnesium, zinc and antioxidants which will keep your skin, hair and nails glowing and healthy. Check out my ingredients page for the full health benefits, there are far too many to list here!