Time Poor & Dirt Cheap Recipes – Edition 1

Time Poor & Dirt Cheap Recipes – Edition 1

Kicking off our “Time Poor & Dirt Cheap Recipes” series, The Healthy Chef Teresa Cutter gives us her take on a healthy, quick and cheap option to warm up winter nights.

Our lifestyles can be pretty hectic these days and the oft-delivered excuse for people not cooking is LACK OF TIME. Well, that pretty much won’t wash anymore. The healthiest meals are often the easiest to make and I have shared my foolproof way that will make healthy cooking in your kitchen an absolute breeze. 

I approach my cooking the same way a chef plans his meals in a restaurant or a busy hotel. I need to have a plan, so, on the weekends I take a look at what’s in season, what I feel like eating, and the key ingredients I have to play with. Weekends are a great time for preparing so called “wet dishes”. It’s the culinary term for slower cooked foods that contain lots of liquid such as a Bolognaise sauce or Boeuf Bourguignon that keep really well in the fridge for about 3 days or even freeze for a later date. I keep my recipes simple and don’t make anything complicated. I want to be able to come home from work and have a healthy delicious meal on the table in around 10-20 minutes. 

I live by the motto: Keep it fresh – keep it simple – make it yourself. I personally would much rather make myself a simple meal at home than eat out as I know exactly what I’ve put into my body. 

I look back at my great Aunt and Uncle (Ciocia and Wujek) …they had it right. They used to eat simply, but the quality and nutrition was there; stuff like freshly made scrambled eggs for breakfast, served with fresh tomato, or cultured yoghurt served with fresh strawberries. Dinner was as simple as fresh vegetables drizzled with cold pressed olive oil and served with sautéed fish that my dad had caught after work. It was the no fuss – and budget friendly food that you could easily make yourself to be nourished every day. 

Rethink your plate and how you serve food. I try and make veggies and salads the main component of each meal then compliment with protein. 

If I’m ultra time poor, I often have a few bags of baby spinach in the fridge and some tins of tuna or organic tinned beans in the cupboard that will instantly transform leafy greens into something magnificent. 

Learn how to take care of yourself everyday and teach yourself how to cook…. it’s the most important thing you’ll ever do. 

Pan Roasted Broccoli with Lime + Tamari Almonds

If you need a warm nourishing meal that’s quick and easy to make then you can’t go past my warm broccoli salad with kale, lime and roasted tamari almonds. It’s my go-to wellness recipe that makes you feel amazing after eating it. Delicious on its own or served with extra protein such as steamed white fish drizzled with extra lime, olive oil and black pepper. 

Enjoy for breakfast, lunch or dinner! 

What’s great about it:

  • The broccoli is full of alkalinising, anti-inflammatory and anti-cancer phytonutrients called sulforaphane that work to support optimum health and protect against disease.
  • It’s a true superfood rich in antioxidants, including vitamin C, E and CoQ10. Broccoli is also a wonderful source of B group vitamins, vitamin K, calcium, iron, magnesium, potassium, phosphorus and manganese.
  • Almonds are high in the minerals potassium and magnesium to help nourish the nervous system when under stress.
  • The lime helps to alkalinise whilst the black pepper will enhance digestion and work as an anti-inflammatory. 

Recipe

  • 1 head of broccoli, roughly chopped
  • ½ bunch kale, trimmed and finely sliced
  • 1 clove garlic, smashed
  • 1 generous teaspoon fresh grated ginger
  • 2 tablespoons olive oil
  • sea salt and pepper to taste
  • 1 whole lime
  • 1 bunch coriander, chopped
  • handful tamari roasted almonds, chopped
  • Green chilli – optional

 

  1. Sauté the broccoli in a large pan with the olive oil, garlic and ginger over a medium heat, making sure to toss the pan occasionally and allow the broccoli to cook through. This should take about 3 minutes. 
  2. Add the kale and toss through until just wilted. Add chili if using. 
  3. Squeeze over the lime juice and toss through the coriander. Season to taste add a generous amount of black pepper.
  4. Serve in bowls sprinkled with tamari roasted almonds.  Enjoy! Serves 1 – 2
Sacha Loutkovsky
sacha.l@orionfg.com.au
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