Easy & Healthy 20 Minute Meals

 

I read recently that millennials know how to make money and develop software, but they don’t know how to plant a tree or grow spinach. Worryingly, this feels all too true. Our culture is built around enjoyment that eating brings, but we’ve morphed this into a culture with relies on convenience rather than home cooking. I know many of my friends enjoy cooking, but lose confidence in their cooking abilities falling at the first hurdle.   

Cooking and food preparation has significantly decreased over the years, with food consumption now heavily relying on convince. However, with this has come a decline in health and a rise in obesity. Food preparation habits and skills are associated with healthier dietary intake. One study showed young adults who regularly prepared food, consumed fast food less frequently and were more likely to meet dietary recommendations (1).

 
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It is understandable, that after a long day whether it be work, family lives or social lives, it’s tempting to spend money on convenience fast food or even what we believe to be a ‘healthy’ option on deliveroo. Even the healthiest options can still be loaded with added sugars, salts and fats which we are unaware of.  Therefore, food preparation and planning is key. I always recommend planning your lunches and dinner on a Sunday and ordering the food you need. I can guarantee you will save money and follow a healthier diet.

With people spending more time scrolling through Instagram than cooking, Rebel Recipes and I have come up with a 20-minute meal recipe, done in 3 ways to help keep time to a minimum and the fun still in cooking! Ditch the delieveroo greasy pizza’s, for some wholesome all veggie healthy mini socca pizza’s. This is a great mid-week recipe to invite your friends around for a catch up whilst digging into these delights! Why not swap the toppings every week? See which one is your favourite? 

 

“The recipe is packed full of fibre to support our gut health, as many of us are not gaining the average 30g a day if fibre.

 

This dish is easy and versatile to make. The recipe is packed full of fibre to support our gut health, as many of us are not gaining the average 30g a day if fibre. The base is also gluten free, which can therefore allow cooking for people with allergies a lot easier. The toppings are loaded full of veggies, again increasing your fibre intake as well as an abundance of vitamins. This meal is a great way to sneak in your 5 a day without even trying.

Recipe

Per Pizza

1/2 cup Gram flour per pizza 
1/2 cup water 
1 tsp Apple cider vinegar 
1/2 tsp Sea salt 
Splash Rapeseed oil 

Toppings

Kale pesto with mushrooms 

2 cups kale (tough stalks removed)
1 cup spinach 
1 cup walnuts
2 tbsp olive oil
Juice and zest 1 lemon
3 tbsp nutritional yeast
Pinch himalyan salt
5 tbsp water 

2 cups mushrooms of choice - chopped a little 
Splash olive oil 
1/2 tsp Salt 
Twist black pepper

Roast peppers, olives, pine nuts & rocket 

1 yellow pepper 
1 red peppers 
1 tsp olive oil 
1/2 tsp sea salt 
2 tbsp Tomato paste 

2 tbsp green Olives 
Pine nuts toasted 
Handful Rocket 


Pea & mint, charred courgette & asparagus

3 cups frozen peas defrosted 
2 cloves garlic 
1/4 cup good quality tahini 
1/4 cup extra virgin olive oil 
Juice 1 lemon 
1 Tsp sea Salt 
Big handful fresh mint 

Asparagus sliced in half if large 
1 Courgette sliced 
1 tbsp olive oil 
1/2 tsp sea salt 

Method

  1. Preheat a non-stick frying pan with a little olive oil. 

  2. Add the ingredients to large bowl and mix until you get a think batter. Spoon the mixture into the pan and fry for 1-2 minutes until the underside is firm. Carefully flip and then cook for another minute or so until the bases are cooked through and slightly golden.

References 

  1.  N.I. Larson, C.L. Perry, M. Story, D. Neumark-SztainerFood preparation by young adults is associated with better diet quality. J Am Diet Assoc, 106 (12) (2006), pp. 2001-2007

 
 
Claire Thorburn