Meal Prep for Lazy People

Chapter 1

The Healthy Eating Style

Healthy eating means eating a variety of foods that gives the body the necessary nutrients to maintain one’s health, have a bubbling energy and to feel good. These nutrients are six in all and they are carbohydrates, protein, vitamins, fat, minerals and water.

Eating the right way helps you to stay active and lovers the risk of contracting diseases.

Nutrition is as important to everyone as air is. Eating well helps the body to stay strong and healthy.

Bad nutrition affects the immune system and energy level.

Eating healthy requires some basic steps which are stated below.

1. Eat only the right types of food. Eating junks does not help the body and it causes one to increase in body weight.

2. Eat only the recommended amount of food.

3. Ensure you read label on food packs to compare and choose healthier foods when shopping. The required daily value will help you in making the right decisions

4. Reduce your intake of foods and drinks that are high in fats, sodium, calories, and fats.

5. Eat more of dark green vegetables and fruits.

6. Choose whole grains such as brown rice, barley, quinoa and oats when shopping.

7. Lower fat milk is also recommended for consumption.

CHAPTER 2

Vegetables And Fruits Recipes

Terrific Brussels Sprouts with toasted Hazelnuts and Kale Salad

This is a special dish that can be served to guests.

Serves: 5-10

Preparation Time: 10 minutes

Cook Time: 40 minutes

Ingredients:

2/3 cup (3 oz.)  Hazelnuts

2 tablespoons medium shallot, finely chopped

1/4 cup freshly squeezed lemon juice

1 small garlic clove, grated finely

2 tablespoons Dijon mustard

2 teaspoon salt

Fresh black pepper, grinded

1/2 cup olive oil

3/4 pound trimmed & thinly sliced Brussels sprouts

2 small bunches Tuscan kale, stemmed, thinly sliced

1 cup Manchego cheese

6 radishes, halved, thinly sliced

1 crisp apple, cored & cut into matchsticks

Directions:

1. Heat your oven to 350°F.

2. Arrange hazelnuts in a baking pan, toast for 8-10 minutes, toss twice until the skins are blistered.

3. Then, remove hazelnuts from pan, place on a kitchen towel, and rub against towel to remove skin. When done, spread the nuts out and allow to cool, then chop coarsely. Set aside.

4. Whisk the chopped shallot, lemon juice, garlic clove, mustard, 1 teaspoon salt, and 1/2 teaspoon pepper in a medium-sized bowl. Then whisk in oil in a slow but steady stream. Set aside.

5. Mix Brussels sprouts and Kale in a large-sized bowl. Add about three-quarter of the dressing into the bowl; use your hands to massage the dressing into the sprouts and Kale. Taste and add more dressing if needed (you may choose to use all of it or little). You can freeze the leftover dressing for another time.

6. Then add the cheese, half of the radishes, and apple; toss all together to mix well, season with salt. You can add pepper if you wish.

7. Then, transfer to a serving dish, and top with nuts and the remaining radishes.

Tips:

1. You can prepare dressing 3 days ahead, covered and chilled.

2. The nuts can be toasted and chopped a day ahead. Cover the toasted nuts and keep at room temperature.

3. Brussels sprouts and Kale can be sliced a day ahead too; place in an airtight container and chill.

Poached Asian Pears with star anise, mango and papaya

A Refreshing and Satisfying Asian recipe

Serves: 4

Preparation Time:  25 minutes

Cook Time: 1 hour 15 minutes

Ingredients:

2 star anise

2 tablespoons freshly squeezed lemon juice

1 Cinnamon stick (cut into 2 inch piece)

3/4 cup sugar

1 medium- sized ginger, sliced

1 cup white wine, dry

2 cups water

4 large Asian pears, peeled & cored

1 16 oz. mango, diced

1 3/4-pound papaya, evenly diced

Directions:

1. Place a medium-sized saucepan on cooker.

2. Add star anise, lemon juice, cinnamon stick, sugar, ginger, wine and the water into the saucepan. Stir continuously until sugar is dissolved. Cover and let simmer for 5minutes.

3. Peel the pears and core. Add to the syrup. Add water to cover up the pears. Cover pan to simmer pears until tender, 40 minutes.

4. With a slotted spoon, take out pears to a shallow bowl. Increase the heat and boil liquid until liquid reduces to your consistency, about 25 minutes. Sieve syrup and pour over pears. Chill.

5. Place a pear in centre of plate. Spoon mango and papaya around pear. Spoon syrup over and serve.

Appetizing Red Cabbage with Caraway seeds and