Marika Day: Simple, healthy recipes for when life gets busy

Food makes us feel good. When we’re eating a healthy diet – particularly one that’s high in dietary fibre – it helps to create a strong gut, which can improve our mental health and wellbeing. 

I consider a meal ‘easy to prepare’ if it takes 30 minutes or less – and that includes preparation.

I recommend keeping a selection of healthy staple ingredients in your kitchen for quick meals. Mine include chickpeas, kidney beans, oats, rice and pasta in the pantry, and eggs, fruit and fresh vegetables in the fridge. I also keep plenty of nuts and seeds on hand for a healthy snack.

Apart from the nutritional benefits, healthy cooking is a great learning experience. Knowing exactly what goes into your meals is a great way to understand the role nutrition plays in how you feel. And if that’s not enough – you’ll save plenty of money in the long run, too.

Serves 4

2 tbsp extra virgin olive oil
1 onion, finely chopped
3 cloves garlic, crushed
2 tsp ginger, grated
1 tsp curry powder
2 tsp ground turmeric
2 cups red lentils
1L vegetable stock
400mL coconut milk
1/2 head of cauliflower, florets only
Brown basmati rice, to serve
Green beans, to serve
Greek yoghurt, to serve

1. Add oil to a large saucepan over high heat and sauté onion for three minutes, or until soft.
2. Turn heat down to medium and add garlic, ginger, turmeric and curry powder to pan and cook for a further two minutes.
3. Rinse lentils, then add them to the pan with vegetable stock and half of the coconut milk.
4. Cook over low-medium heat, stirring frequently, for 10 minutes.
5. Add cauliflower with any extra water if dhal is becoming dry. Cook for a further 10–15 minutes, or until lentils are cooked through.
6. Stir through remaining coconut milk and serve with rice, green beans and a dollop of yoghurt.

Serves 4

1 small butternut pumpkin, peeled and chopped
1 red onion, sliced
1 small head broccoli
2 medium carrots, cut in chunks
1 block extra firm tofu
1 tsp onion powder
1 tbsp extra virgin olive oil
1 tsp miso
1 cup left-over cooked rice or quinoa or other grain
1/4 cup chopped herbs (I used coriander, but you can use what you’ve got)

1. Preheat oven to 200’C.
   
2. Toss all veggies and tofu into the pan, season with onion powder, olive oil, salt and pepper.
3. Roast for 30 mins.
4. Stir through cooked rice and miso paste. Add a squeeze of lemon juice if you’ve got it and your herbs. Serve hot or cold.

Serves 2

1 tbsp extra virgin olive oil
250g chicken breast, diced
1 tbsp soy sauce
1 clove garlic, crushed
1/3 cup natural peanut butter
1/2 cup coconut milk
3/4 cup brown rice
Broccoli, to serve
Green beans, to serve

1. In a bowl combine soy sauce, garlic and chicken breast. Allow to marinate in the fridge for 20 minutes.
   
2. Meanwhile, cook rice to serve.
3. Heat olive oil in a frypan. Add chicken and cook on medium-high heat for four minutes, or until browned.
4. Add peanut butter to the pan and mix until it’s melted and coats the chicken. Add coconut milk and stir through.
5. Allow to simmer over low heat for another five minutes, or until chicken is cooked through.
6. In the meantime, steam broccoli and green beans.
7. Serve with cooked rice and steamed greens.

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Marika Day is a nutritionist and Accredited Practising Dietitian who knows what the body needs to function at its best. With more than five years’ experience in the health and fitness industry, Marika's holistic approach to diet and exercise is tried and true. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.