Whe month of September, often considered the second of January, is the perfect time to set goals and adopt new habits. Meal prepping is a great way to help you stay on track and achieve your goals. Benefits include helping you stick to healthier foods, saving money, minimizing food waste, saving time and reducing stress.
Sophie Dillon, nutrition manager at Fresh food for fitnesshas put together some nutritious recipes (breakfast, lunch and dinner) that take less than 30 minutes to prepare and cook.
Yogurt and berry granola
Greek yogurt is a great source of protein
(Fresh food for fitness)
Greek yogurt is a great source of protein and can also benefit your gut, as it is a food-based probiotic (as long as it is labeled as containing live cultures), and this recipe from Homemade granola is full of slow-release carbohydrates. , providing a lasting release of energy for your morning and helping to keep your blood sugar levels more stable.
Advice: Cook your granola in batches and store in an airtight container for ease and a nutritious on-demand addition to your yogurts, smoothies, or if you just feel like a simple carby snack.
Serves:2
Time: 25 min the first time, 5 min once the granola is on hand
Ingredients:
A handful of berries of your choice
½ cup ricotta cheese
½ cup Greek yogurt
½ vanilla pod
1 scoop of vanilla whey
For the granola:
50 g buckwheat groats
100g oat flakes
20g maple syrup
5 ml olive oil
½ teaspoon ground ginger
Method:
1. Blend the ricotta cheese until smooth, then stir in the Greek yogurt, vanilla bean and whey protein.
2. Preheat the oven to 170°C.
3. Place all granola ingredients in a bowl and mix thoroughly.
4. Line a baking tray with parchment paper, pour the granola mixture onto the tray and bake for 10 minutes.
5. After 10 minutes, remove the tray and stir around the granola to break up any large lumps.
6. Return to the oven for another 10 minutes, then take it out to cool.
7. Place yogurt in a bowl and top with granola and berries of your choice.
Bang bang chicken stir fry
This Quick Stir-Fry is an Easy Lunch Winner
(Fresh food for fitness)
Quick and easy meals are essential to reaching your fitness goals, and this stir-fry is an easy midday winner. We recommend making a few extra servings and putting them in the freezer for an easy dinner on busy days.
Advice: If you find yourself with extra chicken, set it aside to enjoy in a bang-bang chicken salad.
Serves:2
Time: 15 minutes
Ingredients:
2 chicken breasts, cut into strips
½ juice of a lime
1 tablespoon of peanut butter
½ teaspoon tamari sauce
½ tablespoon Sriracha
½ carrot, julienned or grated
½ red pepper, sliced
1 spring onion, sliced
1 tablespoon oil of your choice (we recommend sesame for a pleasant nutty flavor)
3 nests of rice noodles
½ tablespoon sesame seeds (optional)
½ red pepper, sliced and seeded (optional)
Method:
1. Thoroughly mix sriracha, lime, salt, lime, peanut butter and tamari with a whisk.
2. Mix all the ingredients so that the chicken is well coated
3. Heat the sesame oil in a wok. Once hot, add the chicken to the pan and cook until browned.
4. While the chicken is cooking, cook your noodles according to the package directions and let sit for a minute before adding them to your pan.
5. At the same time, add your carrots and red pepper and stir until everything is coated in the sauce/oil mixture.
6. Once the chicken is cooked and the vegetables are tender, add your spring onions and arrange the plates.
7. Garnish with sesame seeds and chili pepper, if desired.
Crispy Tofu Poke Bowl
Tofu is not only packed with nutritional benefits, it also works well in leftovers.
(Fresh food for fitness)
Tofu is an excellent source of plant-based protein, containing all the essential amino acids your body needs. It is also rich in vitamins and minerals, including calcium, iron and vitamin A.
The great thing about crispy tofu, aside from its nutritional benefits, is that it works just as well with leftovers. Add it to a tofu satay curry, pad thai or in a salad for a boost of plant-based protein.
Serves:2
Time: 30 mins
Ingredients:
1 block of firm tofu
1 tablespoon of olive oil
½ teaspoon smoked paprika
1 teaspoon of corn flour
½ carrot
100g cucumber
50 g edamame
50g peas
150g uncooked rice
100 g tender-stemmed broccoli
1 tablespoon sesame seeds (optional)
1 sheet of nori, cut into strips (optional)
Salt to taste
Method:
1. Drain the tofu and cut it into equal sized pieces.
2. Mix the tofu with the corn flour, salt, olive oil, smoked paprika and tofu.
3. Roast on covered baking trays at 190°C until golden and crisp – about 20 minutes. Drain once cooked.
4. While the tofu is cooking, cook your rice according to the instructions.
5. Meanwhile, prepare your vegetables. Chop and seed your cucumber.
6. Steam your tender stem, peas and edamame.
7. Once your crispy tofu and your rice are cooked and drained, arrange everything on plates and decorate with the nori and sesame seeds.
