How can I prepare tasty and healthy meals for my family in a rush?
As much as I’d love to diligently prepare a healthy feast for my family every night, often life always seems to have other ideas. By the time I’ve got after school clubs, play dates, homework and late meetings out of the way, I find myself staring blankly into a cupboard or freezer in a panic, wondering what I can throw together in seconds to fill us all up. Surely there must be a way I can manage mealtimes better, and ensure my family eats well most nights?
Don’t worry, you’re not alone! The one question I hear the most is, ‘Can I still cook healthily when juggling job, family and a busy social life?’ And the answer is a definite ‘Yes.’
The trick is not to get too overwhelmed by what needs to be done, but to plan ahead and cook in advance. Start making lists, and don’t be afraid to let your kids chime in – they are wonderfully creative and have great ideas for mealtimes. Even if you haven’t planned ahead, you can still create a delicious meal. A secret of mine is that some of my signature dishes evolved from mixing leftovers. It’s amazing how imaginative you can be in inventing new dishes when you’re under pressure!
To help you learn to eat healthily while balancing all your responsibilities, I have put together some of my best cooking and preparation tips.
Consider what season we have
Usually, seasonal veg and meat tend to complement each other splendidly, so let Mother Nature do your shopping list. Play with lots of textures, colours and flavours.
Make a weekly shopping list and a daily meal planner
Concentrate on the key ingredients of each meal. Some people find sticking to a recipe 100% too dull, as they feel it takes away spontaneity and creativity. Let your kids help you when picking the ingredients and deciding on the final touches.
Prepare condiments, rubs and sauces in batches
It feels great to know your homemade seasoning doesn’t contain any toxic additives. Add to your key ingredients and you’ve got a meal!
Cook in batches
I recommend using a slow cooker because the preparation time is short and the cooking method is nutrient-preserving since your food cooks at about 65-80 degrees. Make wonderful autumn or winter stews that can be frozen and re-heated at a later date. Starters, mains and desserts can all be made in a slow cooker, ensuring that, in moments of rush, there will be a nourishing dish already waiting.
Plan your meals according to colour and make up your own scheme
Anything goes for me. I like to use the traffic light as inspiration (so I have something green, red and yellow on the plate). If you feel adventurous, why not cook with the seven Chakra colours? Or maybe ask your children for ideas: What colours do they love? What colours are in their favourite painting? If they’re involved in the planning and preparation, they may be more enthusiastic about eating too!
Food is such an important – and pleasurable – part of our daily life. And with a few clever preparations and fun experimentation, your family can enjoy delicious and nutritious meals every evening. So happy cooking and exploring!
Answered by Nadja Christin, personal chef, healthy cookery teacher and founder of revolutionary food business Eatneon.