Today you will learn a new recipe for simple and healthy cooking. I think a lot of people have a bad misconception of healthy eating – that it’s boring, expensive or bland tasting. We all have extremely busy lives, so the need for fast, simple and nutritious meals is apparent now more than ever before. Most people make the excuse that they are too busy to cook and prepare healthy food. I know so many people who buy expensive pre-made salads to be ‘healthy’ that have zero flavours and are usually full of hidden nasties. So, the big question remains, how do you eat healthy food on a busy schedule and on a budget?
Simple and Healthy Cooking: Plan, plan and plan some more
The recipe for simple and healthy cooking is to write out your meal plan every Sunday and do a big weekly shop to make sure you have everything you need. I always find it fun trying to find new recipes, but I’ll always grab my staple ingredients so I’m stocked up if I get home late and need to make something fast and simple. If you are super organised, try and meal prep on a Sunday.
Granted, you’ll need a few hours, lots of Tupperware and ideally a freezer for this – however it’s a massive time saver in the week! Unless I know that I’ll have a completely free evening during the week (which is rare), I’ll usually make fast and easy meals that I can whip up in about 20 minutes. I always like to stock myself up on lots of fresh vegetables and some fish/meat.
My usual is a fillet of salmon/white fish, chicken breast, beef/lamb mince and some tinned tuna as a back-up. I buy around 12 eggs per week and added a couple to stir fry’s for a little extra protein too! Veg is what I love – and I never used to so you can 100% change your eating habits. I always buy a variety each week and usually go for whatever is on offer.
Spices are your new best friend
The next recipe tip for healthy cooking is to befriend your spices. Once you’ve stocked up on a few staple ingredients, it gets so much easier. I enjoy cooking once I get used to which ingredients work well. I used to buy a tonne of pre-made sauces thinking I was making a healthy choice but then realised that they are full of salt and sugar. Since moving to Australia, I came across a brand called Mingle Seasoning which you may have seen me post about a few times on Instagram. They are blended pure spices which help to give your food some serious flavour! I love using these, as for any dish they have a specific flavour that works well. The bottles are also HUGE meaning they last longer, plus they are all gluten-free and sugar-free!
Since moving, I’ve had so much more fresh fish and it’s just DELICIOUS – I’m actually a little obsessed. Combined with some roasted veg it really is one of my current favourites. The best thing is, you can make a huge batch of roasted veg and it will keep you going for the next few days.
Simple and Healthy Cooking: Delicious Roasted Veggies with Fish
1 x white fish fillet – I chose Barramundi
Coconut oil for cooking
1 tbsp Sammy All-Purpose Seasoning
2 tbsp Sofia Spicy Seasoning
Avocado oil/olive oil
Squeeze of lime
Vegetables for roasting:
1 x Aubergine/Eggplant
1 x Courgette/Zucchini
3 x cloves of garlic
1 x red onion
1 x sweet potato
2 x carrots
Vegetables for frying/boiling:
A handful of sugar snap peas
Simple and Healthy Cooking: Method
Pre-heat your oven to 220C. Start by chopping up all your veg into fairly small chunks and place onto a large baking tray lined with foil – for less washing up! Season your veg with salt and pepper, 2 tbsp of Sofia Spicy Seasoning and drizzle with avocado/olive oil. Mix well and pop into the oven. Whilst this is cooking, season your fish with salt, pepper and Sammy All-Purpose Seasoning.
Keep turning your vegetables every 10-15 minutes to ensure they don’t burn but become nice and tender. Once they have been in the oven around 45 minutes you can cook your fish and fresh veg. Heat a little coconut oil in a pan and fry the fish on medium-high heat for around 3 minutes each side. Cook your fresh vegetables either in a pan or boil for 2/3 minutes – I chose to do mine in a pan. Once your fish is cooked, your roasted vegetables should be done and you can plate everything up! Serve with a squeeze of lime and enjoy!