One of the things I’m often asked as a health coach, particularly around meal planning, is what easy recipes can be made on a week night. As much as it would be great to create a culinary masterpiece every evening, I actually think healthy eating is a whole lot easier when you have a few staple meals you can make time and time again with a few twists. These are my current favourites and we tend to eat these in come kind of rotation every couple of weeks, just changing up a few ingredients to suit. After sharing these on Instagram I’ve had loads of requests for the recipes, so here we go!
I make this time and time again! These are great for lunch or dinner, I sometimes make them up and eat one on an evening and the other the next day for lunch:
- 4 large free range eggs
- 1/2 - 1 cup of cooked / raw veggies
- handful of cheese
- Pre heat the oven to 200c. If your veggies need to be cooked first fry them or roast them. Oil your pan (I use two individual ceramic trays). Beat the eggs and chop or grate the cheese then mix in with the eggs. Divide the veggies or other ingredients between the trays and then pour over the egg and cheese mix equally divided. Bake in the oven until the quiche is firm - this will depend on the size of your tray, with my two small ones it's about 20 minutes.
- You could also use muffin liners to make mini egg muffins - the silicone muffin liners would be great.
You can put all sorts of ingredients into these depending on the season, here are some of my favourite combinations:
- Red onion + feta cheese
- Butternut squash + goats cheese
- Leek, pea + feta cheese
- Roast red onion, peppers and courgettes + mozzarella
- Bacon and cheddar
You can make a larger portion in a big quiche tin by doubling the ingredients if you want to make more portions, I’m looking forward to trying this with my new silicone pan! If you’d like to make them lower calorie, replace two of the eggs with 3 egg whites. I prefer these cold from the fridge, but you can have them warm from the oven too. Delicious!
Beef Ragu with Courgette Spaghetti
- 1 onion
- 500g of beef mince (I get the 3 for £10 deal on organic beef at Sainsbury's)
- selection of veggies - mushrooms, peppers etc
- tomato passata - I use about 1 1/2 cups
- 2 tsp Italian herb seasoning
- Optional - fresh garlic 1-2 cloves
- Warm some oil in a large frying pan. Finely chop the onion and add that to the pan, cook for a few minutes until softened. Then add the mince and cook well until all pink bits have turned brown. Add your veggies and continue to cook until they have softened a little. Add the passata and seasoning and simmer for 10 minutes or however long you have.
- If using garlic crush it and leave it out before adding near the end of cooking as this retains the healthy compounds in the garlic instead of adding at the start. This can be served with the courgette spaghetti, regular pasta or on top of a baked potato or sweet potato.
- Tip - sometimes I change up the flavours of this by leaving out the Italian seasoning and adding hot chilli powder instead.
If you don’t have a spiraliser just use a veggie peeler to make ribbons with the courgette or use your grater like a mandoline, as demonstrated in this post. I love adding some parmesan or a few chopped olives and fresh basil to this. Sometimes I serve the sauce on top of the raw courgette, other times I add the courgette spaghetti to the pan and warm it through. This is a nice easy low carb meal and can easily be made for partners who need a bit more food – I just boil up some pasta for James to have with his. You can make this a vegan meal by using a couple of tins of green lentils (or any bean really) in place of the beef.
Red Lentil and Veggie Curry
- 1-2 tbsp of curry paste of choice, my faves are Pataks Tikka or Korma pastes or Thai Taste Red Curry Paste
- 2/3 cup of dry red lentils
- 1/2 cup of tomato passata
- 1/2 tin (200mls) of coconut milk, I use full fat
- Hot water from the kettle as needed
- Fresh, steamed or frozen vegetables - about 1-2 cups
- Add a dollop of the coconut oil to a large pan or wok over a medium heat. Add the curry paste and stir to combine, cook for a minute or so until it becomes fragrant. Rinse the red lentils in a sieve then add to the pan along with the tomato passata and coconut milk. Bring to a simmer, adding hot water as needed until the red lentils are tender and 'fluffy' (basically whenever it gets a bit thick and sticks, add more water) If using fresh or frozen veg, add these at the start, if using pre cooked / steamed veggies add at the end.
As with the other recipes this is about adding in whatever vegetables you have lying about, or that are in season. Currently I love adding some steamed new potatoes, but in the winter squash or sweet potato would work. Cauliflower is also great in this. I tend to steam my vegetables separately rather than cooking them in with the curry as I find this works best for me, however you can easily add a handful of frozen veg and they will cook through quicker and stay crunchier.
What are your current go to meals? How do you change them up when you have different ingredients on hand?