5 MEALS UNDER 5 MINUTES

Busy all the time? Me too! Life can be hectic so today I am sharing some fast & furious meal hacks for you to save time tonight. Save these ones for the evenings you realised you forgot to get something out of the freezer of for your ‘fright night’ of the week, the night the kids have sport or you work late or what ever your fight night is. You don’t always have to have a big heavy meal, in fact that’s never ideal, these five suggestions here may seem a little light on, but sometimes that’s not a bad thing.

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FRIED RICE

All you need is a microwavable pack of 2 minute 30 seconds brown rice, frozen peas & corn and an egg or 2. Microwave the rice, boil the peas & corn at the same time as you scramble a few eggs. Pop the hot rice in a salad bowl, drain and add the peas & corn and egg.

TUNA MORNAY

Open a 500g can of tuna, 1 can of Cream of celery soup, 1 can of corn. Add into a sauce pan and heat, add grated cheese. When the cheese melts it’s good to go.

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EGGS ON TOAST

Wholemeal toast, with avocado instead of butter then fried or poached eggs on top of that, try adding a squeeze of lemon it tastes amazing.

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SPINACH & CHICKPEA CURRY

Fry off your favourite curry paste with garlic, ginger and some onions. Add a can of chickpeas and some spinach leaves, then add a can of crushed tomatoes and coconut milk. Let it simmer for 5 minutes and you have a vegetarian 5 minute meal.

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TOMATO & BASIL SOUP

Grab 2 cans of crushed tomatoes, blend them so they turn to liquid add some basil. Heat up on the stove or the microwave. Toast some wholemeal bread, spread with a bit of butter mixed with some garlic to taste like garlic bread.

So there you have it, five fast five minute meals from ingredients that you usually have in the pantry. Don’t panic on nights when you forgot to get something out for dinner, it doesn’t automatically mean you need to now have take-a-way it just means you now have to whip something up.

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THE ABS DIET

Want to know a secret for a better healthier you? Follow my simple ABS rule. This will ensure you meet your daily recommended fruit and vegetable intake. Did you know you should be having 2 pieces of fruit and 5 serves of veggies a day? By following the ABS rule it will help you achieve this easily everyday. abs

1. APPLE

Simply eat an apple everyday, have them in a bowl in a spot where you will see them everyday such as the kitchen bench and grab one a day. Pack one in the kids lunch box also.

2. BANANA.

Next is a banana again a very common fruit that is available all year round. Do the same thing and leave it out on the bench where you will see it each day to remind you to eat it.

3. SALAD.

Any kind of salad will do you can even keep it really simple and just have spinach leaves, tomatoes, carrot, mushroom and cucumber. So simple all you need to do is chop them up and eat.

I bet you didn’t think it could be that easy to meet your 3 fruit and 5 vegetables a day? Well it is and it can work for the whole family. Keep the fruit bowl full and keep a lunch a salad or have salad with dinner. Clean eating is really easy, much easier than most people think in fact. Stop focusing on dieting and simply focus on wholesome foods that are full of life and energy. Add these to your daily diet of lean protein and complex carbs and you will feel healthy and full of energy in no time.

Remember abs are made in the kitchen, 80% of your shape is food, it’s only 20% exercise.

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6 FOODS TO BOOST YOUR MOOD

There is so much that happens after you pop something in your mouth, some foods make you feel crappy and some will make you feel great. The following nutrient rich foods promote those feel awesome neurotransmitters in your brain and are worth adding to your plate each day. Below I am sharing six easy ways for you to boost your mood by bed time.

FOLATE. Lentils, spinach leaves and avocado are all packed with folate. You are one salad away from feeling great right now.

ZINC. The most abundant trace mineral in the brain, one of your best sources is pumpkins seeds. You can add these to your morning oatmeal or to your salads, or simply snack on them through out the day. pumpkin-seeds

 

ZINC & VITAMIN B12. Red meat and shellfish are packed with zinc and vitamin B12, which will help to keep your blood cells and nerves healthy. Good excuse for a Surf & Turf BBQ tonight. untitled

ESSENTIAL FATTY ACIDS. Salmon, tuna, mackerel, sardines, anchovies, chia seeds, flaxseed and walnuts to name a few are all super sources of essential fatty acids such as Omega-3’s. These help to reduce inflammation in your body and brain. So now you need to add some salmon or a can of tuna to your salad and you are already feeling better. walnut

 

VITAMIN B6. Bananas, chicken, vegemite and egg yolk are great sources of vitamin B6 which helps make serotonin, one of the feel good hormones.

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AMINO ACID. Bananas, turkey and dark chocolate, yes chocolate al contain the amino acid, tryptophan. This also acts as a sleep inducer so there’s ones are great to have before bed at night.  choc

Add these bad boys to your diet today and feel awesome for it. Try to eat these mood boosters everyday and watch your mood improve and your general outlook on life. Food is your medicine so experiment with the above and see how you go.

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Its’s not too late to join my Color Run team, or to help me raise money for the National Breast Cancer Foundation chick HERE for more info.

 

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