Healthy meals are centred on a variety of nutritious foods, and are low in sugar and saturated fats, says registered dietitian Kelly Scholtz, Cape Town based spokesperson for the Association for Dietetics in SA.
These tick most boxes. They use fresh vegetables and fruits (high in vitamins, minerals, antioxidants and fibre); whole-grains and legumes (chickpeas are especially rich in soluble fibre); chicken, beans, quinoa and those chickpeas for protein; milk and feta for calcium and more protein; and healthy fats (avocado, olive oil, chia and pumpkin seeds).
They are also simple and fun to make and delicious!
Quick Quinoa Salad
1/2C uncooked Smartbite quinoa
1C water
1/2C chopped baby spinach
1/2C chopped cherry tomatoes
1/3C diced red onion
2T lemon juice
2T olive oil
1/2t sea salt
t ground pepper
2 ripe avocados, chopped and sliced
1/3C crumbled low or reduced-fat feta
1. Rinse and drain quinoa, then add it to water in a saucepan and bring the water to a boil. Reduce to a simmer, cover and cook for 10 minutes. Fluff with a fork and let it cool for 5-10 minutes.
2. In a medium bowl, toss together the cooked quinoa with the spinach, tomatoes, red onion and feta.
3. In a small bowl, whisk together lemon juice, olive oil, salt and pepper. Add this dressing and the avocado to the quinoa mixture and gently stir it in.
4. Serve at once or leave to chill in the fridge for an hour or two, adding the avo just before serving to prevent browning. You can also prepare this salad in advance and store it in an airtight container in the fridge for 3-4 days.
5. To add more protein, toss in ½C cooked Smartbite chickpeas or canned white beans, or add chopped, grilled chicken.
You can make this a meal on its own with crusty whole-grain bread, or a side-helping of brown rice.
Or serve it with:
Roast Chicken in Couscous
8 chicken portions, seasoned with your favourite herbs
2 red onions, cut in wedges
2 carrots, thickly sliced
2C chicken stock
2C Smartbite couscous, or whole-wheat
Flat-leaf parsley and lemon wedges to serve.
1. Preheat the oven to 200ᵒC and grease a large baking dish.
2. Place chicken, onion and carrot in the dish.
3. Bake for 40 minutes or until golden or just cooked through.
4. Place the stock in a microwave-safe bowl and cook on high (100%) for one min or until heated through. Stir in the couscous, then spoon the couscous mixture around the chicken in the dish.
5. Cover and bake for 10 minutes or until the couscous is tender. Use a fork to separate the grains.
6. Top with parsley leaves and serve with lemon wedges.
Chia Seed Pud with Pumpkin Seeds
1C dairy or plant-based milk, unsweetened, or calcium-fortified milk alternative
2T Smartbite chia seeds
1 or 2 tsp Smartbite honey
1T Smartbite pumpkin seeds
1-2T cacao powder (optional)
Fresh berries and cinnamon to garnish.
1. In a mason jar (or any airtight container) place milk and chia seeds. Stir with a spoon until thoroughly combined.
2. Add honey, pumpkin seeds and if using it, cacao powder.
3. Put the lid on the jar and shake until all of the ingredients are well mixed.
4. Place the chia seed mixture in the fridge and let it sit for at least three hours to set.
5. Serve topped with fresh berries and a sprinkling of cinnamon.
Tip: Prepare in the morning before work, or the night before. Alternatively, it also makes a great breakfast!
Other quick, wholesome dinner alternatives:
A stir fry with whole-wheat noodles – “add chicken or tofu for protein”, suggests Scholtz.
Whole-wheat pasta mixed with roasted vegetables, fresh rocket leaves, low fat or reduced-fat feta and chickpeas/chicken.
Bolognese with lots of finely grated vegetables sautéed along with the mince, such as carrots, baby marrows and mushrooms. “Add cooked lentils to increase fibre content and reduce red meat-consumption,” she says.
Also try our pomegranate and almond smoothie recipe
IMAGE CREDIT: 123rf.com