The best 3-course meal ever
Your Monday night spinning class is the one thing that keeps you focused and sane for the rest of the week. But when you come home around 10 p.m., famished and exhausted, you end up chowing down a bowl of noodles. Healthy? No. Handy? Yes.
But what if we told you that you can have a quick dinner — a nutritious one — even when you come home late at night?
“People think it’s so much faster to eat pre-packed carbs when it’s really not. You can sear a piece of steak in under the time that it takes to boil pasta,” London-based Nutritional Health Coach Madeleine Shaw tells Metro. “It’s a mentality, as well. People genuinely believe that ‘healthiness’ is difficult. Whoever thinks that is just lacking knowledge and inspiration,” she adds.
We’re all guilty of turning to comfort when we’re tired and hungry, so the solution is to keep the kitchen stocked with clean, no-fuss foods and to plan ahead: “You’ve got to fill the fridge and your cupboards with healthy staples: avocados, nuts, seeds, salads, eggs, fish, meat — all these things add bulk and substance to a meal. And if you can, try and dedicate a couple of hours on the weekend where you cook meals that you can freeze for the coming week, such as soups and stews so that all you need to do is de-frost,” she explains.
Here are the recipes she wants you to try making — even on a late night.
Starter: ‘Get the Glow’ Salad Bowl
• 50g of sugar snaps
• 50 of green beans
• 20g of rocket
• 1 tbsp of chia seeds
• 1 lemon
• 2 tbsp of olive oil
• A pinch of sea salt
Steam the sugar snaps and green beans in a little water for 3 minutes. Then transfer to a bowl of ice cold water to blanch. Place the rocket on your plate and scatter the beans and sugar snaps. Zest some lemon rind over your salad, drizzle the olive oil and scatter salt and chia seeds over the top.
Main: Chilli-crusted Tilapia with Cauliflower Rice
• 1 tilapia fillet
• 1 tsp of chili flakes
• 1/4 of a cauliflower
• 1 tsp of turmeric
• 3 tbsp of coconut oil
• A pinch of salt
• 2 dried apricots
• 50 of rocket
• 1 tbsp of olive oil
1. Cut the florets of the cauliflower roughly leaving the stalks. Place them in the food processor and blitz for a minute until the cauliflower has rice-like consistency. In a pan, place 1 tbsp of coconut oil with turmeric and salt on medium heat. Slice the apricots into thin segments (keep a few to the side for garnish). Get the apricots and cauliflower into the pan, stirring for three minutes so the turmeric colours the cauliflower through.
2. In another pan, place 1 tbsp of coconut oil on a medium-high heat. Rub the fish in chili flakes and when the pan is hot get the fillet on. Pan-fry each side for one minute.
3. Now you’re ready to plate. White fish, cauliflower rice garnished with juicy apricots and rocket on the side to add a crunch to your creation. Finish with a drizzle of olive oil.
Dessert: Dairy free Banana Ice-cream
Serves: 1 (and a little extra)
• 2 frozen bananas
• 1 can of coconut milk
• a handful of goji berries
1. Peel and freeze the bananas overnight or pop them in the freezer before work. Open the coconut milk and you’ll find that this separates to coconut cream at the top and coconut milk at the bottom.
2. Using a spoon, extract 2 tbsps of the cream first and then 4 tbsps of milk and place them in your food processor with your frozen bananas. Blitz for around three minutes until it runs smooth. Top with antioxidant packed goji berries or any other nuts you can get your hands on.