Too often we spend our days taking care of other people’s happiness and wellbeing while we neglect ourselves. But self-love is so important because it determines how much capacity we have to give to others.
One of the best ways to nourish yourself is by feeding your body nutritious meals. Are you so busy and stressed that you rely on takeaways each night? Do you reach for the biscuit tin because you haven’t had any time to source healthy delicious snacks? If the stress and changes of the pandemic have wreaked havoc with your eating habits and overall health, you’re not alone. But now it’s time to take back control. Stop, take a breath, and dedicate a few moments towards taking care of yourself and the nutrients you choose to put into your body.
Planning is key when it comes to good nutrition, so it’s worth setting aside just an hour of your weekend to plan out the coming week’s meals and do some grocery shopping and simple food preparation. Assess what you already have in your pantry, freezer and fridge, look at your schedule and see which days you’ll have more or less time to cook, and then get some inspiration for healthy meals that are quick and easy to knock up.
Healthy lifestyle brand Tony Ferguson has a section on their website dedicated to creating a customised meal plan for you, depending on your lifestyle and wellness goals. They also feature delicious recipes, which should inspire you on your wellness journey. Here are three healthy food ideas to help you get started (all recipes serve four people).
Asparagus Frittata
INGREDIENTS
2 bunches asparagus
8 eggs
3 tbs chopped chives
3 tbs chopped dill
1 tbs olive oil
1 garlic clove, crushed
Salt and pepper, to season
METHOD
- Bring a large saucepan of water to the boil and cook asparagus until just tender. Cut into 1cm lengths and allow to cool.
- Preheat grill.
- In a bowl beat the eggs and herbs with salt and pepper. Stir through the cooled asparagus.
- Heat the oil in a 22cm non-stick frying pan over medium heat and gently fry the garlic until fragrant. Add the egg mix and cook 5-6 minutes or until the base is set and lightly coloured. Place under the grill until browned on top.
- Serve with a mixed salad.
Aubergine & Pepper Dip with Baby Marrow Chips
INGREDIENTS
Dip
1 large aubergine
2 red peppers
Olive oil spray
2 garlic cloves, chopped
1 tsp ground coriander
1 tsp paprika
Juice of one lemon
2 tsp olive oil
Salt and pepper, to season
Baby Marrow Chips
1 large baby marrow
Olive oil spray
Moroccan or Cajun seasoning
METHOD
Aubergine & Pepper Dip
1. Preheat oven to 200ºC.
2. Place the aubergine and peppers on a lined baking dish, spray with olive oil and bake for 30 minutes or until the pepper is blackened. Place the pepper in a bowl and cover with plastic wrap until cool. Set aubergine aside to cool.
3. Peel the skin off the pepper and remove seeds. Remove the skin from the
aubergine and place the flesh in a food processor with the pepper, garlic, spices,
lemon juice and oil. Process until smooth. Season to taste.
Baby Marrow Chips
- Preheat the oven to 220ºC and line a baking tray with baking paper.
- Cut the baby marrow into 3mm slices and spray with olive oil on both sides. Sprinkle lightly with seasoning.
- Bake for 15-20 minutes, turning once, or until well coloured.
Clay Pot Chicken
INGREDIENTS
3 garlic cloves, crushed
1 tbs fish sauce
1 tbs salt reduced soy sauce
2 tbs lime juice
1 stick lemongrass (white part only), finely chopped
1 tbs Maggi seasoning
480g chicken thigh fillets, halved
1 large onion, cut into quarters
1 red chilli, thinly sliced
1 cup salt reduced chicken stock
100g fresh shiitake mushrooms, halved
4 spring onions, cut into 4cm lengths
600g Chinese cabbage, shredded
Lime wedges to serve
METHOD
- Combine garlic, sauces, lime juice, lemongrass, seasoning and chicken in a bowl. Cover and marinate in the fridge overnight or for at least two hours.
- Preheat oven to 180ºC.
- Place chicken and marinade in an ovenproof dish with lid together with the onion, chilli and stock. Mix to combine and cook, covered, for 45 minutes. Add the remaining ingredients and cook for a further 15 minutes.
- Lime wedges to serve.
Whether it’s starters or snacks, seafood or vegetarian dishes, there is always the option to make healthier choices with your food and with your life, even starting with small changes. All it takes is a change of mindset, and the determination to make it happen. A stronger you means you’ll have more energy to care for others – so kindness should always start by being kind to yourself first.
