February 22, 2022

Many of us are back at work at least a few days a week, the kids are back at school and life seems busier that ever! When a long day ends it’s good to have a few healthy, quick-to-make, tasty meal ideas we can turn to. Nutritionist Kate Walker from Lifespark Nutrition has shared her tips for easy meals that are yummy and nourishing.

  • Explore Cuisine Edamame Fettuccine is a winner in our house as it only takes five minutes to cook and because it has the same protein as a chicken breast per serving, you don't need to cook protein with it. Just add some vegetables such as baby spinach or sautéed mushrooms or steamed broccoli and add some pesto. 
  • Our favourite meal at the moment is made by adding a touch of salt, pepper and cumin to a bowl of Te Atatu Toasted GF porridge, then coating our chicken loins, thighs or breasts with it and baking it in the oven. It's like homemade KFC! A real hit with the family. 
  • Scrambled eggs and bacon or feta with vegetables in a wrap is another of my favourites.
  • Add tinned tuna and salad to rice – if you are really pressed for time, you can use the 90-second rice pouches from the supermarket.
  • Alamir Bakery Falafel Bites can be cooked in the microwave in 30 seconds, then added to a bed of spinach with some chopped veges. Throw over Greek yoghurt mixed with lemon juice and wholegrain mustard (and parsley or mint if you have it). 
  • I keep McCain Oh My Veg frozen vegetables on hand – the come in a range of different flavours (found in the freezer section) and contain a mix of quinoa, edamame beans or chickpeas. Combine half a packet with a serve of protein or eat the whole thing for a quick easy dinner.
  • Have pre-made soups in the fridge or freezer for those ‘just in case’ days.
  • My Grilled Salmon Steaks with Pesto recipe can be made in 15 minutes and is a great source of Omega 3. The recipe is for two but just double it to feed a family of four. Or if you have a bit more time, this Vege Curry is ready in 25 minutes and is a really cost-effective meal option.
  • Slow cookers are great as you can put them on in the morning and then have a no-fuss dinner ready to go four to eight hours later. 
  • Crustless quiche or frittatas are also a great way to use up leftover veges. Try adding roast veges to a brownie tray with other veges you like, such as baby spinach. Then whisk up enough eggs to cover the veges, add a handful of grated cheese, and pour the egg mixture over the veges and bake until the egg sets. They make great lunches too. 

Nutritionist Kate Walker set up Lifespark to support people from different ages, backgrounds and ethnicities to be able to make the healthy lifestyle changes they want to see and address health concerns such as weight loss, digestive issues, stress and anxiety,  and hormonal issues. She prides herself on being friendly, approachable and non-judgmental. She is an expert in coaching clients to navigate Covid lockdowns by encouraging them to improve their mental, physical and immune health through nutrition, mindset and exercise.