Healthy and Easy Make Ahead Meals
Start writing your shopping lists now to get your hands on the accessible ingredients in the following recipes so that you won’t be stuck for meal inspiration this week.
50g sun dried tomatos
1 cup chopped kale and bok choi or any greens of your choice
1 cup chopped pepper
Sea salt and pepper, to taste
Preheat oven to 200C.
Soak the sun dried tomatoes.
Dice all vegetables. You can add more or less of any of them, but keep the overall portion of vegetables the same for best results. In a large mixing bowl, whisk together eggs, vegetables, salt and pepper.
Pour mixture into a greased muffin pan, the mixture should evenly fill 8 muffin cups.
Bake 18-20 minutes, or until a toothpick inserted in the middle comes out clean.
Serve and enjoy! Leftovers can be saved in the refrigerator throughout the week.
1 tbsp coconut oil
1/2 cup chopped red pepper
1/4 cup chopped onion
2 cups chopped kale, de-stemmed and rinsed
8 large eggs
1/4 cup almond or coconut milk
Preheat oven to 350 degrees. In a medium bowl, whisk the eggs and milk together. Set aside.
In a non-stick pan, heat about a tablespoon of coconut oil over medium heat. Add onion and red pepper and sauté for 3 minutes, until onion is translucent. Add kale and cook until it wilts, about 5 minutes.
Add eggs to the pan mixture, cook for about 4 minutes until the bottom and edges of the frittata start to set.
Put frittata in the oven and cook for 10-15 minutes until the frittata is cooked all the way through. Slice and serve. (This is also a great dish to use for lunch/dinner/breakfast over a few days).
Vegetable nut burgers
1 medium size sweet potato
½ cup of broccoli
50 grams of almonds
Dash of Coriander
1/2 cup of oats
30 g Milled linseeds to roll the burgers in (extra may be needed)
Place sweet potato in a pot of water and bring to the boil. Simmer until cooked.
While the sweet potato is cooking, steam the broccoli over the pot.
Place all the ingredients with the exception of the milled linseeds into a food processor and process until all ingredients are well incorporated.
Form burger shape with the mixture and cover the outside with milled linseed to help the burgers retain their shape.
Grease a cooking tray with coconut oil and cook for 30 minutes turning after 15 minutes.
1 tin of sustainably source sardines in olive oil drained or fresh sardines if possible – gutted and cooked
1-2 sticks of celery chopped
1 tbsp of plain yoghurt
Place all ingredients in your food processor and blitz until it resembles a pate like texture.
Have with baked sweet potato or with a green salad.
300g of lean beef mince or turkey mince
2 onions chopped
1 clove of garlic chopped
3 carrots peeled and sliced
2 sticks of celery sliced
400g of tomatoes chopped
1 tbsp of tamarind
Sea salt to season
In a saucepan gently saute the onion, garlic, celery and carrot until softened.
Add the mince and lightly fry until browned.
Add the tomato and tamari or water and cook for about 3 minutes.
Simmer over a low heat for 1 hour until the sauce is thick and rich.
Serve with some courgette noodles or cauliflower rice.
1/2 cup cooked basmati rice
1 can (15 ounces) black beans or chickpeas, rinsed and drained
2 asparagus stalks, finely chopped
3/4 cup chopped tomatoes
1/4 cup minced fresh parsley
2 tablespoons finely chopped red onion
1/4 cup lime juice
1/4 cup olive oil
1 teaspoon ground cumin
Heat beans through in a saucepan.
In a large bowl, combine the beans, asparagus, tomatoes, cilantro, parsley and onion.
In a small bowl, whisk the lime juice, oil, cumin, salt and pepper. Stir rice into bean mixture. Drizzle with dressing; toss to coat.
Serve with your choice of proteins such as chicken, prawns or add hummus for a tasty lunch.
Read More from WatchFit Expert Sinead Loughnane.