Quick, Healthy On-the-Go Meals
If you’re as busy as us, you’ll know that when it comes to fuelling up on the go it’s easy to fall into bad habits and opt for high calorie, high convenience items packed full of sugar, salt and everything in between.
But it is possible to banish the bad stuff regardless of how busy you are – here are our top five quick, healthy meals that you can whip up in a matter of minutes and use to fuel up on the go.
Egg muffins with kale, ham and cauliflower rice
Ingredients (makes six)
- 1 cup cauliflower, cut into bite-sized pieces
- 3 large eggs
- 1 cup kale, torn into bite-sized pieces
- 3/4 cup ham, cut into bite-sized cubes
- Salt and pepper to taste
- Preheat your oven to 200 degrees and coat your muffin tin in healthy spray or oil.
- In a food processor, blitz the cauliflower until it resembles rice.
- In a large bowl whisk the eggs, before adding your kale, ham and cauliflower rice. Season and mix well.
- Divide the mixture between the six holes in the tin and bake for around 20 minutes or until the eggs are set. Allow to cool before eating.
One-pot courgette noodle soup
Ingredients (serves two)
- 1 large courgette
- 2 cups vegetable stock
- 2 individual miso soup packets
- 10-16 asparagus spears, trimmed and halved
- 1-2 tsp Sriracha chill sauce
- 1-2 tbsp toasted sesame seeds
- 2-4 spring onion stalks, chopped
- With a spiralizer or peeler, slice the courgette into noodles.
- In a medium-sized pot, bring the two cups of vegetable stock to the boil, before adding the miso soup and asparagus spears.
- Boil for one minute to soften the spears, before reducing the heat to low. Add the zucchini and simmer for four minutes on the low heat.
- Garnish with Sriracha, sesame seeds and spring onion, and serve hot.
Quick Italian quinoa salad
Ingredients (serves four)
- 1 cup quinoa
- ½ cup white cannelloni beans
- ¼ cup chopped spring onion
- 1 roasted bell pepper, chopped
- ½ cup marinated artichokes, halved
- ¼ cup fresh bell pepper, chopped
- 1 medium tomato, chopped
- ½ teaspoon lemon zest
- 1 tbsp fresh parsley, chopped
- 2 tbsp fresh basil, chopped
- 1 tbsp garlic powder
- ¼ tbsp dried oregano
- Cook the quinoa as per the manufacturer’s instructions.
- In a medium-sized bowl, combine all ingredients before tossing to combine. Season to taste.
- If you have time, refrigerate for about 30 minutes to let the flavours mix.
Turkey, avocado and goat’s cheese panini
- 2 slices wholegrain/multispeed bread
- ½ ripe avocado, sliced
- Salt and pepper
- 3 slices oven-roasted deli turkey meat
- 1-2 tbsp goat cheese
- Place avocado on one side of the bread, seasoning with salt and pepper. Spread the cheese on the other slice and top with turkey meat.
- Close the sandwich and heat in either a panini press, griddle pan or a skillet. If using a pan or skillet, weight down with a heavy pot. Flip, repeat on the other side and serve warm.
Asian prawn salad
Ingredients (serves two)
- 1/2 small aubergine, sliced into 1/4-inch-thick rounds
- 2 tbsp extra-virgin olive oil
- Salt and pepper
- 1 cup shelled edamame beans
- 2 medium carrots, shredded
- 3 tbsp brown rice vinegar
- 2 tablespoons orange juice
- 1 1/2 tbsp low-salt soy sauce
- 1 tbsp chopped shallot
- 1 tsp finely grated fresh ginger
- 1 tsp toasted sesame oil
- 1/2 cup cold cooked brown rice
- 2 tbsp chopped cilantro
- 3 cups chopped cabbage
- 5 ounces peeled and deveined cooked large shrimp
- 1/2 cup roasted unsalted cashews
- In a large bowl, toss aubergine with 1 tbsp olive oil, a pinch of salt and 1/4 tsp pepper until well coated. Arrange in a single layer on a baking sheet before grilling for 7-8 minutes on a medium heat. Leave to cool2. Bring a small saucepan of water to a boil. Add the edamame beans and cook for around five minutes or until tender and bright green. Drain and cool.
3. In a blender, blend the carrots, vinegar, soy sauce, shallot, ginger, sesame oil, 1 tbsp olive oil and ¼ tsp pepper until as smooth as possible.
4. Toss the rice with 1 1/2 tbsp cilantro. Divide salad ingredients evenly between 2 containers, sprinkling with 1/2 tbsp cilantro. Cover containers and pack dressing separately. These will keep for at least two days. Shake dressing before serving