HEALTHY FOOD FOR BUSY PEOPLE – PART 1, STARTING THE DAY RIGHT.



Have you ever got home late at night after a long, hard day at work and thought, I am too tired to cook, I just can’t be bothered. Or got a takeaway on the way home, or grabbed a sandwich and eaten on the train home? Even skipped meals during the day due to being busy? I have, many a time and it takes an awful lot of will power to get into the kitchen and cook an evening meal, let alone it be a healthy one. I am a busy Mum to one adorable and ever patient husband and two energetic children. There are times when I have felt Miss Bowline-Hitch from Old Jack’s Boat on Cbeebies. Her catchphrase, is ‘Got to go, busy, busy’ with her mobile phone ever attached to her person.


Back in 2012, an article in Cosmopolitan showed that 47% of Brits where having 20 minutes or less for lunch and our ever busy lifestyles were causing us to eat on the go (https://www.cosmopolitan.com/uk/body/health/a17453/study-shows-brits-busy-lifestyles-are-causing-bad-eating-habits/). More recently, a report by Action on Salt found that some Chinese Takeaway dishes had as much as salt as FIVE McDonald Big Macs and many had more than half an adult’s entire daily allowance (https://www.theguardian.com/society/2018/mar/13/calls-for-warnings-on-astonishingly-salty-chinese-food). Ouch that is a lot!

Well, I am here to show you that if you are busy, then your eating habits don’t have to suffer. If you start to miss meals and grab a muffin/croissant with your coffee or a bar from the vending machine then your body isn’t get the right food.


Breakfast


When I originally wrote this blog, I originally intended on doing one blog. However, it was too long, so I have spilt it into three parts. This is the first part – Breakfast!


Sometimes, even I am guilty of not getting breakfast. There are days when I am trying to get both kids out of the house for school and nursery and, if it wasn’t for my husband thrusting a cup of tea at me, I wouldn’t get anything. However, it only takes a little bit of investment, some of these take a little prep, but once done you can grab and go. Now, go and buy some Mason Jars. These are invaluable for transporting breakfasts such as overnight oats with you or even salads/lunches with you. Plus they look good and will make your work colleagues envious!


Muffins.

  • Prep Time – 10 minutes

  • Cooking Time – 20 -25 minutes

  • Makes 12 and last up to 5 days in an air tight container.

  • Calories - 124

  • These don’t take long to make and you can make them sugar free and low fat. Instead of sugar, soak some dried dates in boiling water for 10 minutes. Drain, then chop and add to 1 large egg, 3 bananas, 90 ml of Olive Oil, 100ml of milk and 2 tablespoons of maple syrup. Mix together.

  • In another bowl, sieve 280g self raising flour with 2 teaspoons of baking powder. Add in 25 g of oats then mix in the date and banana, stir well and divide into muffin cases.

  • Bake at 195 C /175 C Fan.

  • They freeze well, just take out the night before you need them.

Overnight oats.

  • Prep Time – 5 minutes.

  • No cooking time, leave overnight in the fridge

  • Calories - 285

  • Get that mason jar out and put in 40g of porridge oats. Add in 150ml of semi skimmed milk, some mixed seeds such as pumpkin seeds or an Omega 3 seed mix, and dried fruit of your choice.

  • Seal and place in the fridge overnight.

  • In the morning, add 1 tablespoon of honey or 1 grated apple and mix through. If you are in a rush, take with you to work and eat it there.

Bacon and egg cups.

  • Prep Time – 10 minutes

  • Cooking Time – 20 – 25 minutes

  • Calories - 103

  • Makes 6 and lasts up to 4 days in a sealed container in the fridge

  • Place 6 muffin cases in a muffin tray. Cut up some lean bacon from a pack of 8 rashers and line the inside of the muffin cases.

  • In a bowl, mix together 4 eggs, 50 ml milk, 1 tsp mixed herbs, 1 chopped tomato and 20g crumbled feta cheese.

  • Place the egg mixture into the lined muffin cases and bake in the oven at 195 C / 175 Fan.

  • These freeze well too, again just take out the night before you need them.

All of these options will keep you full and provide healthy way to start your day. Your body will thank you, it will be getting essential nutrients such as potassium, fibre, vitamin C, essential fats, protein and iron. It will enable your body to kick start its metabolism and fuel you for the start of the day.


Alternatives

  • If you have a milk alternative, use a plant based alternative for the muffins and overnight Oats. With Almond Milk the oats work out at 235 calories.

  • Instead of Banana and Date, why not use other fruit and flavour combinations. Try, Blueberry or Apple and Cinnamon

  • For the bacon and egg cups, why not try different mixes, such as peppers and tomatoes or add some mushroom and sausage for an English breakfast hit. These are good for toddlers too.

If you want any more information, please email me at flick@ridgewaynutrition.co.uk.

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