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If you are looking for stress free ways to support your health and your families health but you don't have a lot of time right now then check out my 5 one pot meal ideas below. Don't sacrifice your health and wellness by choosing ready made store bought meals or take away meals because they are easy and quick. They lack important nutrients that you need to stay healthy right now and they are also packed with sugar, salt and other additives that down regulate your immune system. So here we go, here are 5 one pot meal recipes that I am sure you and your family with love. Give then a try and take the stress out of meal planning this week. For more inspiration in the kitchen contact me for additional meal planning programmes and ebooks.
What you will need: 2 salmon fillets (wild alaskan is ideal) 2 tbsp dijon mustard 1 tbsp honey 1 pack of asparagus Extra virgin olive oil Sea salt Directions Preheat your oven to 190C Mix your dijon and honey, rub it all over your salmon fillets Mix your asparagus with some olive oil and sea salt Place them all on a baking tray and bake for around 15 minutes, you can put the grill on too if you like it with a bit of a crisp on top.
What you will need: 8 carrots chopped 2 white potatoes chopped 4 green onions chopped or use whatever onion you have 2 tsp dried thyme 1 1/2 tsp ground ginger 1 tsp ground all spice 1/2 tsp sea salt 1/2 tsp black pepper 1/2 tsp cumin ground 1/4 tsp nutmeg ground 4 cups of vegetabe broth or just use filtered water (may need some extra sea salt) 1 tbsp maple syrup (add extra tbsp if you want it sweater at the end) 1 lime juiced 1 cup coconut milk from the can 1/4 cup fresh coriander (chopped, optional) Directions: Add a dash of coconut oil, cold pressed rapeseed or olive oil to a pan. Add the onions for a few minutes, then the spices. Follow with the carrots, potatoes and remaining ingredients. Allow the soup to simmer for about 30 minutes or until the veggies are soft. Then blend with an immersion blender or transfer to an upright blender (make sure you let out the heat when blending) and combine until smooth. Add any extra spices you would like or flavours. Top with a sprinkling of sesame seeds and enjoy.
What you will need: 1 tbsp coconut oil 400 g of free range/pasture raised/organic chicken breasts (dice into chunks or strips) or use chickpeas to make this plant based 1 tsp turmeric powder 1/2 tsp cinnamon 1/2 tsp cardamon 1/4 tsp cayenne pepper 1/2 tsp sea salt 3 large tomatoes diced or you could use 1/2 tin of diced tomatoes 1/2 cup of parsley chopped and divided 1 tbsp raw honey 1/4 cup of sultanas or raisins (you could also use chopped apricots or dates) Kale, Broccoli or beans to serve with (or other veggies you have that need using up) Directions: Heat coconut oil in a pan over medium heat. Add in the chicken (or chickpeas they won't take as long to cook), turmeric, cinnamon, cardamon, cayenne and salt. Cook for 10 minutes, stirring occasionally. Stir in tomatoes, half parsley, honey and dried fruit. Cover and cook for another 10-15 minutes until all the flavours combine and the chicken is cooked through. If using chickpeas they will be nice and soft by now. Steam your veggies while you keep the stew warm, divide into portions and enjoy.
What you will need: 2 cups of organic oats (gluten free if needed) 1 tsp baking powder 1 tsp cinnamon 2 cups of unsweetened almond or oat milk (I recommend Plenish or rude health) 2 organic eggs 3 tbsp honey or maple syrup 2 cups of frozen blueberries or mixed berries 1/4 cup of chopped pecans or walnuts optional Directions: Preheat oven to 190C In a bowl mix the oats, baking powder and cinnamon. In another bowl mix the eggs, milk and maple syrup or honey. Then place 1 cup of berries in an 8x8 baking dish, top with the oat mix and then pour over the liquid mix. Then top with the remaining berries and optional nuts. Bake for 15-20 minutes or until the oats have absorbed the liquid. Divide into 6 portions and serve with organic yogurt or coconut yogurt about 1/4 cup.
What you will need:
350-400g of grass fed strips of beef or steaks cut into strips 2 cloves of garlic, peeled and finely sliced 1 thumb size piece of ginger, peeled and finely sliced 1-2 fresh red chilis, sliced (depending on heat level you can reduce these or remove them) 1 tbsp Tamari or liquid aminos Toasted sesame oil 1/2 lime, juiced 1 large red pepper, sliced 1 pack of snap peas or mangetout sliced 1/2 head of broccoli, chopped into small pieces 4 spring onions, finely sliced 1 small bunch of coriander chopped Directions: Heat a wok or frying pan over high heat with a bit of coconut oil, then add the beef (or the tofu if using), garlic, ginger and chilis. Cooked until beef is almost done, add the tamari or aminos and lime for last 30 seconds then remove from the pan with the juices. Heat the pan again with a bit of sesame oil and add in the spring onions, red pepper and broccoli. Cook until tender and then add the snap peas/mangetout for the last 5 minutes. If they get to dry add in a splash of water. Add back in the beef and toss with the coriander until just heated through. Divide into portions. You can serve with brown rice noodles or buckwheat noodles or organic rice.
4 Comments
9/20/2024 11:20:14 pm
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AuthorDebbie Vanderboom is a Nutritional Advisor, Natural Juice Therapist and foodie who loves using fresh, wholesome food to nourish the body. Educating her clients on the importance of choosing healthy foods on a daily basis is her focus. She provides her clients with recipes, resources and meal plans to help develop healthy eating habits for life. Archives
May 2023
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