A busy person's guide to cheap, easy and time saving kitchen hacks for a healthier life. Part 1

Updated: Mar 30

Without a doubt, one of the most common barriers, that people have when wanting to maintain a nourishing diet and healthy lifestyle is TIME. We all want quick, easy, nourishing food without skimping on flavour or diversity, but don't know how to achieve this without spending $$$ on healthy food delivery services, until now.


This is my quick guide full of meal ideas, time tips and other gems that has helped me get through the daily grind and maintain good nutrition.


BREAKFAST

Nutrition

  1. Low Glycemic Index (GI). Low GI carbohydrates is great because is doesn't make your blood sugar spike and drop quickly, a major reason for low energy or unwanted sugar cravings. Choose whole grains and whole fruit, and avoid packaged cereals, refined breads, flavoured yoghurts or milks, lots of dried fruit and sweeteners.

  2. High protein. To assist satiety and energy levels include nuts, seeds, eggs or animal sources in your meal.

  3. Vitamins and minerals. Look for the oppourtunity to add fruit or vegetables.

  4. High fibre. Stick with real, whole food ingredients and you'll be right.

Ideas

  • Smoothies. A full meal you can transport, drink while multitasking and versatile. What do you put in your smoothie? Here is a blog to help out.

  • Frittata. Perfect when you want eggs for breakfast but are time poor. When making dinner on Sunday throw together a frittata and you will have a super easy breakfast (can be lunch or dinner too) that you can have cold or warm for the next few days.

  • Chia pods. High protein, no fuss breakky that can be dressed up anyway you want. If you want a chocolate raspberry pudding with yoghurt and a warmed grated apple and cinnamon pod the following day, you can!

  • Overnight soaked bircher. It's in the name! Just be mindful of dried fruit or too many sweeteners, opt for fresh fruit and spices like ginger or nutmeg.

  • Porridge. Whether made from oats or a gluten free alternative, it is the perfect base to get creative with. I always make sure there is a good source of protein in there in the form of nuts, seeds, nut butter or potentially some protein powder. There is so much more to porridge than having it with milk and brown sugar, honey or just maple. Check out this recipe.

  • Zucchini bread. If made ahead of time, this topped with almond butter or avocado

  • Whole-grain toast with smashed avo. feta and tomato. Have your avo mixture made the night before, just make sure you add some lemon juice to help keep it fresh.

  • Breakfast Muffins. Whether they be savoury or slightly sweet, most recipes are freezer friendly and are great to grab and go.

Time tip

  • Prepare as much as you can the night before to avoid the morning rush. Many of the above ideas can all be made ahead of time



SNACKS

Nutrition

  1. Portion: Be mindful of how much you eat, remember snacks are optional and serve as a lil' somethin' somethin' to get to you to your next main meal.

  2. Are you hungry? If you are then yes, by all means eat. Just double check it isn't mistaken for thirst, boredom or habit.

  3. Protein and fats are key: They can help keep you full and won't spike your blood sugars.


Finding it difficult to understand what your individual nutritional needs are?


Ideas

  • Dips and veggie sticks (a favourite of mine). I always keep a hummus, beetroot drip, baba ganoush, lentil dip or tzatziki on hand to pair with snow peas, cucumber, zucchini, broccoli or cauliflower florets, carrot, cucumber and even some baked potato, sweet potato or beetroot 'chips'. Latest favourite is the curried lentil dip available when you download this FREEBIE

  • Bliss balls. Easy and eat on the run, you can make them in big batches and freeze them. Try this delicious Fig and Flaxseed Bliss Ball recipe.

  • Sliced apple or pear with nut or seed butter, such a almond, ABC or tahini with a sprinkle of cinnamon.

  • Fresh berries. With or without a dollop of yoghurt.

  • Mixed nuts and seeds, 1/4 cup. Raw is preferred, but don't forget to treat yourself every so often with a tamari flavoured, smoked or some other delicious marinated blend, to keep it interesting.

  • Falafels with hummus.

  • Mini quiches. Can be frozen in advance and help with satiety.

  • Smoothie, similar to breakfast but you may not need as much.

Time Tip

  • Always have healthy options in the fridge, cupboard or stashed in the freezer. That way the grab-and-go won't be a chocolate bar or pack of chips.


Click here for Part 2 where we explore main meals and desserts



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Rachel Larsson 2020 ©

Melbourne, Australia