With prolonged work hours hijacking meal time, it is becoming increasingly tough to stick to a proper meal schedule, let alone a healthy diet. “We have noticed an increase in people either skipping meals or having their food late. Since it is difficult for them to juggle work and cooking, many eat junk food or eat late, which in turn affects their health,” says sports nutritionist Sudeep Ghosh. Urging people not to ignore their health and nutrition, health coach Mariam Begg says, “We substitute proper nutrition for what’s quick and easy. Being stressed and overworked requires your body to be fuelled with the right nutrition to reduce inflammation and maintain immunity.” These health experts have shared with us quick and healthy recipes that will come in handy when you are pressed for time…
YOU CAN TRY THESE QUICK RECIPES AT HOME
Proats – 15 to 20 minutes
This is a combination of oats and proteins. Cook oats in plain water. When ready, add two scoops of whey protein. If whey protein is not available, grind almonds and peanuts to a powder and add to the oats. Mix well and add a few slices of banana and two tablespoons of honey.
Nutritional value (approx):
44gm of protein
36gm of carbs
18gm of fats
Oats upma – 30 minutes
Soak oats overnight or three to four hours before cooking. Chop one onion and one tomato. In a pan, add a teaspoon of ghee and fry the onions and tomatoes in it. Add curry leaves. You can also add vegetables like carrots, beans and peas to this mix. When the vegetables turn brown, add the soaked oats and mix. Sprinkle salt and pepper and mix well.
Nutritional value (approx):
26gm of carbs
6-8gm of protein
8gm of fats
Baked tofu veggie breakfast cup – 45 to 55 minutes
Preheat the oven 180C. Heat oil in a pan and add four cloves of garlic, one chopped onion, Italian herbs and one cup of chopped mixed vegetables (red and yellow peppers, sweet corn, broccoli, tomatoes and spring onions). Saute with pepper and salt for two or three minutes on medium heat. Let it cool. Squeeze out any excess liquid from 80 grams of medium firm tofu and puree until smooth. Add spices(salt, turmeric and pepper), one tablespoon tahini, two tablespoon nutritional yeast and two tablespoon oats flour, water and puree until smooth. Combine the tofu mixture and sauteed vegetables until incorporated. Divide the batter into six medium muffin tins or cups, leaving 1 cm at the top. Bake for 30 to 35 minutes or until golden brown on top. Allow to cool on a wire rack in the muffin cup for at least 10 minutes. Serve warm or cold with tomato ketchup.
Nutritional value (approx, in one quarter cup of firm tofu):
7gm of fats
2.2gm of carbs
1.9gm of fiber
14gm of protein
Fruits and nuts butter – 15 minutes
If all else fails, keep some nut butters and trail mix handy and pop them over a fruit like a banana or an apple. Coat the banana, apples or pears with two tablespoons of nut butter and add roasted peanuts, seeds or raisins on top and either freeze or flatten so you can snack on it later.
Nutritional value (approx, in two tablespoons of peanut butter):
7 gm carbs
3 gm fiber
8 gm protein