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Meal prep is a breeze with these fabulous five suggestions!
More people are choosing not to eat out these days, which means more time spent in your kitchen. But the good news is that you don’t need to slave away at the stove to come up with healthy, wholesome meals. These 5 ingredients will keep relatively well, don’t cost a bomb and are versatile enough to be used across multiple recipes.
An egg-cellent choice
Why we love it
There are myriad ways to enjoy eggs, which means you can eat them every day and not get bored of it. They are one of the best sources of protein available to us, besides being rich in a host of essential nutrients including omega-3, antioxidants, vitamins (A, E, B2, B5, B12, and D), folate, selenium, iron, iodine, and phosphorus.
Favourite recipe
For an easy dish that you can cook ahead and adapt for different meals, try a frittata. Simply whisk a few eggs, add in your favourite ingredients – anything goes! – and then cook it in pan over fire or pop it into the oven. You can have it as a Western-style breakfast or in the evening as one of the dishes to go with your rice meal.
Pro tip
Most refrigerators have built-in egg racks on the door but keeping your eggs on an inside shelf can help them last longer because the temperature within is lower and stays more consistent.
Carrots
Why we love this
You can eat it raw, creamed or boiled in an Asian-style clear soup. You can also throw it into any stir-fry dishes, have it juiced or blitzed in a smoothie, and even baked into a cake or muffin. Add to that the fact that it is a great source of beta carotene, fibre, vitamin K1, and potassium, among a long list of benefits, and we are fans of carrots for life!
Favourite recipe
Slice or cut up the carrots any way you like, then toss them in olive oil, chopped herbs, salt and pepper and roast in the oven till the edges caramelise. This makes a great side dish on its own with your favourite protein, or tossed in a salad.
Pro tip
Carrots can keep for up to a month if stored properly. After washing, pat to dry thoroughly, then wrap in paper and seal in a plastic bag.
Sausages
Why we love this
They come in a wide variety of flavours, protein types, and can be used across so many different recipes, from breakfast platters to dinner casseroles. There are even vegetarian and vegan options for those who prefer to go meatless. Go for the homemade variants that come in natural casings.
Favourite recipe
Snip open the casing of a sausage, roll up the minced meat mix inside and you get quick and easy meatballs to pair with a soup-noodle dish or as a sandwich filling. The good thing about using sausage mince is that the meat is already seasoned and flavoured so you don’t need to add anything to it.
Pro tip
Keto-friendly sausages are widely available these days, delivering the same enjoyable flavours and textures, minus refined sugar, preservatives and other additives that are bad news for health.
Sweet potatoes
Why we love this
If you love potatoes like we do but want something with a lower glycemic index and higher fibre content, sweet potatoes tick all the right boxes. They’re great replacements for potatoes in just about any recipe – hash, mash, fries, soup, wedges, chips, roasts, stir-fries, and the list goes on.
Favourite recipe
We rarely meet a waffle we don’t like but making them with mashed sweet potatoes take them to a whole new level of enjoyment. You can make them ahead and freeze, then pop them into the toaster whenever you want a bite.
Pro tip
Don’t refrigerate them raw – this can harden the centres and affect the taste. They store best in a cool, dark, and dry place but if that’s not available, keep them at room temperature, in a loose bag or open basket.
Avocado
Why we love this
Not all fats are made the same and the avocado is the best example of good fat that you want to incorporate into your diet. Known as the “olive oil of the Americas”, its health properties include 20 minerals and vitamins. Add an avocado to any meal you’re making for an easy nutritional boost. The best thing is, they don’t need to be cooked; just slice up and serve.
Favourite recipes
Avocado mayonnaise is the way to go. You just need a few ingredients and a blender or food processor, and it can keep for several days in the refrigerator. Use it as you would regular mayonnaise. It’s a delicious and easy way to add healthy fat into your meals.
Pro tip
Buy them at varying stages of ripeness so you always have an avocado that is ready to eat.
