Five Weeknight-Friendly Meals
By Nutritionist and GoodnessMe Box Health Editor Melissa Fine.
Dinner doesn’t have to be complicated to be healthy. Here are some weeknight meal ideas that you can whip up in less time than it would take to pick up takeaway…
1. Tibetan Dal
Dal just became super easy thanks to wholesome meal starters by Cook Simple (find it at the supermarket), who have reshaped the concept of a boxed dinner. There’s nothing in their Tibetan Dal kit but fibre and protein-rich lentils, onion, spices, sea salt, garlic and cilantro – Just simple, real food (No funny coded preservatives, thickeners or artificial flavours). The only other ingredients you need to make this are olive oil and a can of diced tomatoes – Follow the easy instructions on the box and in 20 minutes you’ll have dinner for four served. Season with some cayenne pepper if you’d like some extra spice and top with plain Greek yoghurt, fresh cilantro and a side of low GI basmati rice. Voila!
2. Breakfast for Dinner
Eggs are my go-to meal for when there’s either nothing much in the fridge or when I want to make something quick and satisfying after work or a night time exercise class. Two scrambled eggs with a side of sautéed spinach and smashed avo on spelt toast is usually how I do it. Omelettes are another great option, and can easily be bulked up with whatever veg you have in the fridge. And of course, feta makes every meal better!
3. Simple Salmon
I love how easy salmon is to cook, and because it’s naturally packed with flavour from its essential omega-3 fats, you don’t need to do much other than brush it with olive oil and season with sea salt and pepper; Bake in the oven at 220 degrees C for about 15 mins, or until it’s cooked through to your liking. Serve with a squeeze of fresh lemon juice and your favourite roast veg or salad. You could also add a side of tangy Cranberry Wild Rice from Cook Simple to to balance the salmon’s richness.
4. Melissa’s Meal in a Miso Soup
- 1 single-serve sachet instant miso soup (I get mine from the health food store)
- 1.5 C boiled water
- 1/3 block firm tofu, cut into chunks
- 1 carrot, thinly sliced
- ½ red capsicum, cut into chunks
- 1 zucchini, sliced
- ½ C dry rice noodles (optional)
- Add all ingredients to a small pot on full heat.
- Cook for about 3 mins – Until the water is bubbling, the noodles (if using) have softened and the vegetables are lightly cooked through.
- Bulked-Up Pasta
How I do pasta: Top a Greek-style salad with a handful or two of good quality pasta (I like brown rice and quinoa penne) and a can of tuna in olive oil (party drained – Keep some of the oil as dressing). Then throw n a couple handfuls of rocket or spinach, which will wilt a bit from the heat of the pasta. Delicious as is, or with a good quality tomato pasta sauce or pesto stirred through. Thanks to the protein from the tuna and filling fibre from the veg, this makes for a much more satisfying meal than your average bowl of penne.