While whipping up a healthy nutritious meal is the goal, the reality of life can often get in the way of all the good intentions you had of getting home after work and preparing a tasty and balanced meal. According to Kim Beach a qualified personal trainer and author of new book Beach Fit, putting your health first should not be such a time consuming chore. Kim’s shares some of her time saving hacks to help you make your health and fitness goals a priority.
image via pinterest
Organisation is key
To keep on track with my health goals I like to get all my groceries delivered straight to my door. This simple way of grocery shopping not only saves me hours but also keeps my pantry stocked as to avoid having the temptation to order takeaway. I devout one day a week to sit down and plan all my meals for the week (I love to do this Sunday, it’s my me time) This is where I do all my meal preparations. I make my meals and snacks for the week to come, put them in the fridge and when it is meal time I simply heat and eat.
Before bed a great time saving trick is to soak oats so they are ready for the morning. I measure ½ cup of oats and rinse with water (drain the excess water) then put in a container with cinnamon and your choice of milk. Cover the milk just over the surface of the oats. Cover container and pop in the fridge overnight. In the morning just take out of the fridge on your way to work or training and add some fruit, chia seeds, nuts or any healthy toppings of your choice to add some flavour (These little treats can last a few days so you can make a few in advance)
Another great breakfast option is the classic smoothie. I love to put oats in my smoothie not only to create some creamy texture but also to add some fibre, protein and to leave me feeling full and provide you with lasting energy throughout your day. Try putting your choice of milk, frozen berries, chia seeds, vanilla and oats in the blender, pour in a drink bottle and off you go.
I use my sandwich press for everything! Eggs, vegetables, fish, chicken, haloumi or heating up things like my tuna and sweet potato patties (see recipe). It cooks quickly and is easy to clean and put away. Saves me a lot of time on the washing up!
Your rice cooker can be used for white and brown rice as well as cooking quinoa and steaming vegetables. Once you have cooked let the food cool, place in a container in the fridge and over the week scoop how much you need for your meal. Heat then eat!
Keep it simple
With all the complications life can throw at you I like to keep my cooking quick and simple. All my recipes take 15 minutes to ensure I maximise my time. Here is a recipe that is quick and easy to make and sure to help save you time in the kitchen.
Tuna and Sweet Potato Patties Recipe
2 small sweet potatoes (about 500g)
400g tuna in spring water, drained
4 spring onions, finely sliced
1-2 garlic cloves, grated or chopped
1 egg, lightly beaten
1 cup (80g) rice crumbs
2 tbsp spelt flour
2 tsp sesame seeds
1 tbsp olive oil
1 tsp finely chopped parsley
1. Preheat the sandwich press. Cut sweet potato into small cubes and steam them for 5-10 minutes until soft. Transfer to a bowl and use a fork to mash roughly.
2. Heat olive oil in a non-stick pan over medium heat, add the spring onions and garlic and cook for a couple of minutes until softened. Add the tuna, sweet potato, egg, rice crumbs and parsley to mixture. Stir until combined. Use your hands to form the mixture into patties. Combine the flour and sesame seeds in a bowl and lightly coat each patty (dusting off any excess).
3. Place patties on the sandwich press and, with the lid up, cook on each side for 4 minutes until warmed through and golden.