The healthy recipes at Well Nourished have been created to inspire you to create nourishing and delicious meals simply and quickly. The basic whole food ingredients heal and nourish your body in a way only ‘real’ food can. If you feel you ‘don’t have time to prepare healthy meals,’ I would ask if you to consider if you have the time to be unwell? I know I don’t.
Cooking whole food meals does not mean endless hours in the kitchen, although it will involve some forethought and organisation. I personally have a routine to keep my pantry well stocked to minimise the time I spend shopping. I prepare many meals in bulk (to freeze for those days that escape me) and I often double up for lunches. For example, if I’m cooking a roast for dinner, I’ll cook two chickens – one for dinner and another for the weeks lunches (meat and salad, fresh spring rolls, sushi, sandwiches). If I’m steaming vegetables, I’ll often have eggs for the following days lunch boiling in the pot below the steamer.
There are so many things you can do to prepare extra food that doesn’t require a whole lot of extra time in the kitchen. I will share the ways I minimise food and time waste with each of my recipes.
I have categorised each recipe into breakfast, lunch box, meals, salads and snacks. However, it is merely cultural conditioning – a ritual dictated by history that determines what we eat and the order in which we eat it. Any meal, salad or breakfast can also double as a snack. Leftover dinners can fill lunch boxes. So, if you feel like muesli for afternoon tea, or leftover spaghetti bolognese for breakfast, then go for it.
The recipes are formatted with many ‘options’ and ‘variations’ for either omitting or interchanging ingredients. The reason I have structured the recipes this way is:
- To demonstrate the flexibility within a recipe. With the exception of baking, cooking is not an exact science. Well Nourished recipes allow you to be creative and once you have gained confidence in the kitchen, you should be able to combine a group of flavours without following a recipe.
- To allow for dietary restrictions and food aversions. I try to give options for dairy, wheat, gluten, nut and fructose free dishes where possible. If you have dietary restrictions or really dislike certain foods, then choose the alternative that suits you best. Also, if you don’t have a certain ingredient in your pantry, chances are you can still create the dish by either omitting or replacing the missing ingredient.
- So you can choose to make a very simple meal with only a few ingredients, or build flavour and most importantly nourishment with a few more ingredients and a little extra effort.
Also, look out for time saving, storage or nutritional tips at the end of some recipes.
Remember, the recipe is just a guideline, a source of inspiration. Experiment! Enjoy creating your own deliciousness and nourishing your family with delicious SLOW (seasonal, local, organic, whole) foods.