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How to Create 3 delicious dishes in less than 59 mins

October 17, 2018

Do  you love healthy, delicious food but don’t have the time or the desire to spend hours in the kitchen slaving over a hot oven?

 

Being a busy woman you may be feeling overwhelmed with everything’s vying for your  attention. . With deadlines looming and projects piling up, it can be challenging to find the time and keep up the consistency with making healthy meals at home.

 

You may have a few minutes to throw something together before work, or stop at your favourite take out after work when you are feeling exhausted , but that usually means you get a quick,  maybe not a very healthy meal.

 

And you know that a “convenience food” diet is not particularly healthy and can even become an expensive habit if eaten on a regular basis.

 

I, too, experience the challenges of having little time left available for organizing and preparing healthy meals.

 

So how can you get organised to prepare and eat healthy ,when finding the time to do it is challenging?

 

Today, I would like to share some simple tricks and tips ,that will not only keep you on track and feeling on top of your busy schedule, but are easy to make a part of your regular routine.

 

Welcome to my cooking club of simplicity and minimalism.

 

With recipes that are  easy to follow: quick, efficient, and easy to do even when you have too many balls  in the air.

 

Let’s first explore the benefits of home cooked meals

 

For your health

 

  • You will be using fresh ingredients that you source yourself.

  • You will be eating whole, natural , unprocessed foods and getting their full health benefit

  • You can avoid take outs and processed, bulk cooked food

 

“You Are What You Eat” 

 

If you think about the days you are most productive: chances are that you ate healthy and a good combination of macro- nutrients that suit your body type.

 

All the food we consume is converted into glucose by our body and this provides the energy for our brain to function.

 

Your secret to eating healthy is about being organised and prepared in advance: so that you can eliminate decision fatigue and making healthy eating the easiest possible option.

 

 

The benefits of preparing several meals together

 

When you get organised and plan in advance you will save on your grocery bill as you are only purchasing ingredients you need.

 

  • Being organised will result in having to cook less dishes and less cleaning up afterwards

  • You will have more time for your favourite activities

 

 

So what’s the solution? How can you make 3 healthy meals in less than 59 minutes and avoid spending hours in the kitchen?

 

The answer: it’s all in the prep work and cooking methods!

 

My grandmother and mother handed down many recipes. I have adapted some of them and prepare them together to save precious time.

 

The right cooking method can save you HOURS every day. The best, fastest ways to cook include:

 

I always find it easier and quicker to prepare 3 or 4 dishes at the same time because:

  • You chop up all ingredients for the 3 dishes at the same time

  • You cook in one pot/baking dish

 

My secret weaponis baking paper. 

 

  • You save on having to wash the baking dish and just change the baking paper.

 

 “Healthy eating doesn’t always require time-consuming cooking!”

 

BULK PREP

 

You will need the following :

  • Baking tray -approx. dimensions -L32, W22, D5cm.

  • Casserole pot with lid approx. 26cm

  • Baking paper

  • All the Ingredients for recipes #1,#2 and #3

 

Prep Method:

  • Step #1-Preheat oven to around 200C and line your baking tray wit baking paper

  • Step #2 Chop up all the veggies that you need for the 3 recipes below

  • Step #3-I start every dish with chopped onion and garlic. So say we have 3 dishes here then I would use approx. 3-4 Spanish onions

  • Step #4-Prep and start  cooking #3 dish when your #1dish  is cooking in the oven

 

So without further ado I present you the RECIPES

 

Recipe #1 -Roasted Vegetables

The easiest and simple recipe ever, the vegetables turn out tender and packed with heaps of flavour! Delicious with meat or fish or with quinoa if you are vegetarian

 

Tip: As soon as its ready, change the baking sheet and make #2-Roasted Peppers & Eggplant

 

Ingredients:

  • 1 ½ cups cubed sweet potato( skin is optional)

  • 1 ½ cups  cubed up pumpkin( skin is optional)

  • 1 Spanish onion, chopped roughly

  • 4 springs of fresh rosemary

  • Salt and pepper to taste

  • 3 table spoons Italian herbs

  • 10—12  cloves gallic, peeled

  • 3 table spoons of virgin cold pressed olive oil

 

Directions:

  1. Preheat the oven to 200C

  2. Line with baking paper 

  3. Transfer the sweet potato, pumpkin, garlic cloves , fresh rosemary and onion in the baking tray

  4. Drizzle with oil and sprinkle the Italian herbs over the vegetables.

  5. Roast in the oven for around 20-30 mins (turn with a spatula now and then) until the vegetables are soft & golden around the edges.

  6. Place vegetables on a dish and let them cool down.

  7. Pronto, ready to eat

 

Tip: ”Baking time may vary depending on the thickness of the vegetables”

 

Before

 

After

 

Recipe #2-Roasted Peppers & Eggplant

This recipe is easy, quick  and will keep in the fridge for up to 10 days.

Delicious with meat or fish or with quinoa if you are vegetarian

Pack in an air tight container.

 

Ingredients:

  • 1 red capsicum pepper 

  • 2 yellow capsicum peppers

  • 3 small eggplants

  • 5 garlic cloves crushed

  • 3-4 table spoons apple cider vinegar 

  • 4-5 table spoons of virgin cold pressed olive oil

 

Directions:

  • Your oven is already preheated so just change the baking paper and you are readyto go.

  • Arrange the eggplant and the red & yellow peppers in a baking tray.  

  • Drizzle the oil and sprinkle the seasonings over the vegetables.

  • Roast in the oven for around 20-30 mins (turn with a spatula now and then) until the vegetables are soft & brown.

  • Place vegetables on a dish and let them cool down.

  • Peel the skin off the peppers and the eggplant.

  • Place the flesh in a serving dish and add garlic ,apple cider vinegar and  olive oil.

  • Refrigerate once cooled and Vella!

 

Before

 

After

 

Recipe #3-Chicken Meatballs in tomato sauce(with green beans)

  • This is a family recipe that has been passed down from generations.

     

    I love the simplicity of this recipe and that you can store the left overs and have them for lunch the next day.

     

  • This will keep fresh in the fridge for 3-4 days so you can always make extra.

  • I often make 2 portions especially if I know I have a very busy week ahead

  • It’s a great family meal and You can serve it with quinoa, which is so quick to cook or rice if you prefer or eaten on its own

 

Ingredients:

  • 500g  Free Range Chicken Mince 

  • 3 garlic cloves crushed

  • 1 egg lightly whisked

  • 1 Spanish onion, chopped roughly

  • 1/2 bunch of fresh flat leaf parsley 

  • Salt and pepper to taste

  • 30-50g of rice crumbs( you can add more or less for consistency)

  • 3 tins of crushed tomatoes 

  • 150ml of tomato puree

  • 250ml vegetable stock(r eady made or you can make it using cubes)

  • 500g fresh green beans

 

Directions:

  • Place the chicken mince , parsley, garlic, onion , rice crumbs, egg, sea salt and pepper in a large bowl. Mix with your hands or spoon until well combined.

  • Wet your hands to prevent the mixture sticking to them. Roll tablespoons of the mixture into balls, place on a tray while making the sauce.

  • Meanwhile, to make the tomato sauce, transfer the 3 tins of crushed tomatoes, 250ml vegetable stock and 150ml of tomato puree in to the casserole pot . Add a bit of salt and pepper to taste.

  • Place on medium/high heat , as the mixture starts to boil, turn the heat down and start adding the chicken balls one by one and mixing at the same time.

  • Once all the chicken balls are in and have cooked for about 5 mins add the green beans.

  • Turn down the heat to simmer for around 20 mins.

  • You are ready to serve!

 

 

When you get organised and fine tune quick, simple weekly routines you will always be 100% prepared and in control of your eating, no matter WHAT life throws at you. 

 

I would love to know how you found these recipes, please drop me a line..

 

Are you a busy woman who feels overwhelmed at the thought of planning and preparing healthy meals and struggles with finding the time to make it happen?

 

 

I ‘m here to help. If you want to become the boss of efficiency and organization, so that you can consistently make healthy choices, even when life gets busy and hectic, book a free 15-minute mini-coaching session with me and I’ll show you how to transform your life.

 

 

Irena Geller

Emotional Eating Coach

BSc (Biomed), Cert IV (PT), Wellness Coach (Level 3))

I coach 35+ women to put down their fork and pick up their life.  If you want to end your struggles with excess weight, stress and self-belief, using your strengths and capabilities, book a free 15-minute mini-coaching session with me and I’ll show you how to transform your life.

 

  1. Your environment influences your food choices

  2. Irena’s recipe book

 

 

 

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