Quick & healthy: Fish and bean salad
One of our missions here at eatwise, is to dispel the myth that making healthy meals from scratch is time consuming. It really doesn’t have to be.
The key is to stock up on quick-cook, short-cutting staples. We love ready-washed bags of spinach and kale, watercress and rocket, frozen broad beans and peas, tinned sardines, natural spice mixes, smoked mackerel, prepared 100% veg stir-fry mixes, eggs, avocados, smoked salmon…
Here are some of the regular midweek recipes we turn to:
- Chopped chicken/lean beef strips, stir-fried in coconut oil with a pack of prepared mixed vegetables, handful of cashews, seasoned with sesame oil and tamari soy sauce
- Smoked mackerel fillets with a sweet potato microwaved, half an avocado and a large handful watercress
- Scrambled eggs with two handfuls spinach/kale and crumbled feta (add spring onions and/or cherry tomatoes)
- Fish and bean salad: Cooked or tinned tuna/salmon/mackerel with organic cannellini beans, sliced red onion, chopped fresh tomatoes, leaves of choice, dressed with olive oil and lemon juice
- ‘Egg-fried rice’ salad: Pre-cooked prawns/salmon mixed with cooked brown rice, spring onions, defrosted peas, a chopped boiled egg, spinach leaves, dressed with a little sesame oil
- Turkey mince stir-fried in coconut oil and good quality Thai curry paste and any mixed vegetables, served with cooked brown rice and a squeeze of lime
- Rye bread toasted and topped with half an avocado, smoked salmon/tinned sardines and lots of rocket leaves (replace fish with a hard-boiled egg or cottage cheese to make it veggie)
- Butternut squash/sweet potato chunks microwaved, mixed with organic canned lentils, crumbled feta/goat’s cheese, mixed seeds and rocket, dressed with olive oil and lemon juice
