Whether you’re finding it a challenge to find the time to prepare a healthy nutritious dinner after a full day’s work at the office or household chores, or lack inspiration about what to cook, following are two versatile “recipes” that you can adapt to suit you and your family’s tastebuds. Quick and easy to prepare, nutritious and delicious, perfect for taking the stress out of dinner time, salads and soups are the way to go.
My number one tip here is to experiment with flavors that you enjoy. Salads needn’t be boring iceberg lettuce + tomato + cucumber.
Step 1: Check out all the lovely greens at your local growers market or health food store: arugala, watercress, kale, chard, red lea lettuce, endives, radicchio, pea greens, baby spinach, beet greens, mustard greens and sorrel, for example.
Step 2: Add a combination of any of the following veggies: shitake mushrooms, grated beetroot, pumpkin, potatoes, carrots, celery, cucumber, tomatoes, avocado, haloumi cheese, a boiled egg, walnuts and chia seeds.
(Fish or meat if you must, but remember to choose sustainable fish and grain-fed meat that is free from hormones and other health hazards. Go to http://www.eartheasy.com for a list of sustainable seafood choices.)
Step 3: For the dressing: extra virgin cold pressed olive oil + apple cider vinegar with a little cracked pepper and sea salt. Or if you prefer creamy dressings, try this healthy version: extra virgin cold pressed olive oil + the juice of a fresh lemon + a teaspoon of dijon mustard + a handful of coriander + a tablespoon of tahini and a little cracked pepper and sea salt.
Step 1 – the base: start by adding vegetable stock or miso paste mixed with hot water to each soup bowl
Step 2 – noodles or rice: add a small serving of cooked buckwheat noodles, udon noodles or brown rice.
Step 3 – seasonal vegetables: add a small serving of lightly steamed vegetables such as bok choy, broccoli, kale, carrots, celery, mushrooms and/or daikon.
Step 4 – protein: add a small serving of tofu, tempeh or an egg (fish or meat if you must, but remember to choose sustainable fish and grain-fed meat that is free from hormones and other health hazards. Go to http://www.eartheasy.com for a list of sustainable seafood choices.)
Step 5 – seasoning: add finely sliced ginger, garlic, coriander, spring onion, a sprinkle of sesame seeds, and a splash of tamari and sesame oil.