People who come to my cookery demos are constantly surprised by all the advise and tips I give during the demos. It isn't just a cookery class where you get to taste all the dishes as they are made but you learn so much about food and food preparation as well. I would like to share some of these tips and advice with you. This is part 2, Part 1 can be found here
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Below I have listed some of the challenges people face when trying to follow a healthy diet and my suggestions on how to best overcome those challenges.
1 ."Lack of food to fall back -When life throws a curve ball at you, how to eat more healthy and keep going".
Freezer food
- when you make a batch of something you like that freezes well, freeze extra portions to have when you need it, eg Dahl, Biryani, bolognese, chowder, tikka masala, lamb shanks, curries etc.
Eggs
- eggs are so nutritious and you could cook a 3 egg omlette in minutes, try adding chives and cheese or red onion or herbs to spice it up. If you have a bit more time a fritatta can be a great meal.
Store cupboard
- Tins of tuna or sardines or chickpeas or mixed beans are a great quick and nutritious hit, I love Shines Irish Tuna
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2. " Food on the go, always rushing and never seem to have enough time to prepare nutritious snacks and meals".
I can relate to this one, I always seem to be on the go and I need to plan this one quite often.
Power bars-
these are the delicious ones (picture below) I put in my goodie bags, if you email me I can give you the recipe, once you have the nutritious ingredients in stock it only takes 20 mins to make and they keep in the fridge for 1 month. They are great to take in a little tupperware in the car, to work or after school. I often bring them out sailing as they are very nutritious and easy to eat. If you have a to skip or postpone a meal these are great!
Toasted seeds
- Here is the recipe for toasted seeds
, I suggest you have jar on hand in your car on on your desk for when you get hungry. They stay fresh for up to two weeks and are so much better for you than savoury snacks you might buy.
Portable Meals
- I often pack a meal into an insulated lunch box and bring it with me rather than resorting to fast food at events. e.g. salmon & rice, chowder, dahl, curry with rice, sushi etc.
3. Balancing a family who all want to eat different things.
This is a hard one as no two families are the same! These are some tips that work for me;
Plan - plan for the week ahead, ask each family member to choose a meal they like and incorporate that into the weeks plan so they understand each other's preferences.
Make one meal only - We all eat the same thing, with some variation eg Fish; kids might have homemade baked potato wedges and we will eat quinoa salad with the same fish and veg.
Eat together and talk about the food - Protein to make you strong, (1/4 plate), vitamins and minerals to keep you healthy (1/2 plate) and good quality carbohydrate (1/4 plate) to fill you up. If a child doesn't like one part of the meal I make sure there is enough there they will like.
4. "Stepping out of The Office for lunch and deciding what to eat that's healthy"
My first bit of advice is bring your own ! That way you are in control of what is in there and the quality, organic etc. Dahl is a brilliant option or left overs from dinner last night.
Secondly, Have a plan , a hungry tummy can lead you astray! Think about where you will go and what you might like before you head out.
Nutrition guidelines - Thirdly - you are dependant on what is around you but aim for good quality protein, a wholegrain carbohydrate and plenty of veg.
5. "A lot of my clients struggle with breakfast when they are used to the typical cereal, juice, toast option"
This was from a nutritionist, as I am sure you are aware this type of breakfast is way too high in carbohydrate; cereal and toast can be a quick option but not a balanced option, here are some alternatives.
Eggs - they are so nutritious and organic eggs are great value. Until about 4 years ago I didn't eat eggs ( unless they were cooked in something) so it isn't a breakfast I would have naturally ha. Noe I usually have an omlette with kimchi and 1 slice sourdough toast or avocado and tomato salad. But you can have scrambled eggs, poached eggs, fried egg, boiled egg, frittata or baked eggs - almost a different type of egg for each day of the week!
Oats
- overnight oats or porridge are a nutritious way to start to the day, jumbo oats provide a slow release of energy, together with milk for protein and topped with berries make a nutritious breakfast.
Banana and blueberry pancakes - occasionally I make these pancakes from oats, banana and milk (can be nut milk if necessary) here is Fiona's food for life banana and blue berry pancake recipe.
I hope this advice helps you and please feel free to email me any of the challenges you face and I will post my practical advice here for you anonymously.
happy cooking
Fiona
