Use these ingredients anytime to make quick + nutritious meals!
EGGS
Nature’s perfect food. Protein + fat in one little package. Scramble 3 eggs with spices, add some veggies and goats cheese for a quick breakfast or make an omelet. Hard boil half a dozen eggs and keep them in the fridge for a quick snack or add them to salads.
AVOCADO
Cut in half, sprinkle over some black pepper and eat with a spoon, or crack an egg into the center and bake in the oven on 180c until cooked. Add 1/3 -1/2 an avocado to your smoothie to thicken it up and keep your more satiated.
SUSTAINABLY CAUGHT TINNED FISH (TUNA, SARDINES OR SALMON)
Add to anything! Scrambled eggs, omelets, salads, eat straight out of the tin. The perfect snack or on-the-go food.
FROZEN BERRIES
Add frozen berries to smoothies, eat them on their own as a snack, add to full-fat yoghurt and top with nuts for a nutritious breakfast.
QUINOA
A perfect gluten-free grain alternative! Cook up a massive batch of quinoa and keep it in a sealed container in the fridge for up to one week. Use it in place of rice and couscous. Mix through a hard boiled egg, some quinoa, spinach, avocado and tuna into a simple salad. Eat it with curry or mince. Make a healthy quinoa and veggie stir fry.
SPINACH
The ultimate green. Because of its neutral taste, it can be added to just about everything and eaten at every meal. Scramble some eggs add spinach, make an omelette add spinach, use spinach as a based for your salads, add a handful to your smoothie. Try to fit some spinach in wherever possible!
ALMONDS
Another great snack food that can be easily eaten on the go. Almonds can also be added to salads or a stir fry to up the crunch factor and add some protein and healthy fat. You can also make your own nut milk. Soak some almonds in water over night, drain and then blend with clean water in the morning. Keep in the fridge for 5 days and use in your smoothies.
PROTEIN POWDER
For a quick smoothie add a 1-2 scoops of protein powder, water or nut milk, a handful of frozen berries, a handful of spinach and some ice. Blend and drink. Choose a ‘clean’ whey protein isolate powder with no added artificial flavours, fillers or preservatives.
Article by Kavisha Jega
Holding a Masters degree in Wellness, Kavisha works to promote optimal health and well-being by teaching people how to move away from processed foods and towards a more nourishing whole foods diet. Her educational seminars and cooking workshops draw on her knowledge of whole food cooking and passion for wellness to show everyday people that healthy eating can be easy and attainable. A lover of all things food and travel, Kavisha also has a wellness travel practice, which focuses on connecting health savvy travellers with good food by showcasing local, organic and whole food experiences all over the world.
W: www.kavishajega.com
F: www.facebook.com/kavishajega
I: @kavisha_jega
