Typically, preparation time is only
around 5 minutes. Some go all the way up to 10 minutes.
Usually, you make a ton and freeze what you don’t guzzle
immediately.
If you’re looking for good food
ideas that are also fast, simple and tasty, you’ve found
them. Try these.
In addition to savoury foods, several of the ideas
are especially for those with a ‘sweet’ tooth.
Comments welcome.
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Fitnessblasting
Axiom #1.
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You don’t have to be a fanatic to be fit!
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1. Razor Sharp Chicken
Work time less than 10 minutes
If you like a hot dish, try this. It’s
practically unbeatable for taste. It’s also fast
to make, better than you can buy and almost completely protein.
Ingredients
- 2 chicken breasts (or leg parts).
- 2-3 tbsp Vindaloo paste (eg Patak’s).
Super Simple Method
- Wash meat thoroughly and cut into strips.
- Thoroughly mix with Vindaloo paste.
- Without oil, cook for around 5 minutes in shallow omelette-type
pan, turning frequently.
The result is a dry and extraordinarily sharp
dish. For a less dry result, add a small amount of water
to the Vindaloo paste when mixing.
Variations
- Instead of Vindaloo paste, use a mix of a little plain
flour with chilli and paprika powder.
- Add lemon juice for extra tang.
Tip
- When cooked, divide into several portions. Eat part
now and freeze the rest for later.
- The sweetness of Massive Apricot Confiture
as a side sauce goes a treat with Razor Sharp Chicken.
2. Commando Cake
Work time about 5 minutes
As they say, this looks good, tastes good and
does you good. And it’s so easy to make and lighter
than you think.
Commando Cake will ‘over-satisfy’
those with a sweet tooth. This is because it indulges
the craving for sweetness and is full of nourishment that satisfies
hunger too. Practically a meal in its own right.
This makes it a brilliant snack for kids.
It stops them eating rubbish loaded with bad fat and sugar,
which will never satisfy them anyway.
Ingredients
- 1 cup ground almonds.
- 1 cup oat flakes.
- Half cup protein powder (natural).
- 5 tbsp fruit sugar (or sweetener equivalent).
- Half cup sultanas.
- 2 tbsp ground flax seeds.
- 3 tsp Mixed Spice.
- 1 tsp vitamin C powder.
- 4 eggs.
- 4 oz cottage cheese.
Super Simple Method
- Mix all dry ingredients in large bowl.
- Blend eggs & cream cheese.
- Add blend to bowl ingredients and mix thoroughly (no added
liquid).
- Pour mix into cake tin to depth of around 2”/5 cm.
- Bake at 200 for 40 minutes.
Variations
- Add a couple of tbsp of peanut butter.
- Sprinkle a few sesame seeds on cake top before cooking.
Tips
To check if ready, poke with clean knife (or skewer).
If it comes out clean cake is ready.
3. The Mighty Mac
Work time under 5 minutes
In essence, this is a super tasty and super fast
way to prepare fresh fish. The protein and good fat content
of mackerel make this an excellent meal for health and a satisfying
one.
Ingredients
- 2 Fresh mackerel.
- Lemon juice.
- 50 grams Button mushrooms.
- Seasoning.
- Side salad.
Super Simple Method
- Finely slice mushrooms.
- Mix with 1 to 2 tablespoons of pure lemon juice and seasoning
such as black pepper.
- Stuff inside of cleaned mackerel (de-headed and de-tailed).
- Roll fish separately in foil.
- Bake in hot oven for 20 minutes.
- Serve with side salad of tomatoes and greens,
Variations
By tradition parsley is often served with fish
though I’ve never been keen on it. But for those
who like it chopped parsley can be added to the mushroom mix.
4. TNT
Work time about 5 minutes
Simple and satisfying, Tuna ’n’ Tomato
is great on toast for a quick snack.
Ingredients
- 1 can Tuna chunks.
- 1 cup Tomato & Basil Sauce
- 1 tbsp Parmesan cheese.
Super Simple Method
- Mix drained Tuna chunks with Tomato & Basil Sauce.
- Heat in microwave until hot throughout.
- Sprinkle Parmesan cheese on top and microwave a few more
seconds to melt.
Variations
Why bother with any? This is great.
Tips
This is so simple you don’t need any.
OK. Make a side salad and maybe some spaghetti too.
5. Ginger Cracklies
Work time around 5 minutes
Ingredients
- 2 eggs.
- 1 cup ground sunflower seeds.
- 1 cup sesame seeds.
- 1 tbsp coconut oil.
- 1 tbsp fruit sugar (or sweetener).
- 2 tsp ground ginger or mixed-spice.
Super Simple Method
- Beat eggs in bowl.
- Add all other ingredients and mix thoroughly.
- Roll-out no more than a quarter of an inch/half a centimetre
thick.
- Cut into rounds about 2.5”/6 cm across.
- Bake on flat tray at 225 for around 20 minutes.
6. Battle Burgers
Work time around 10 minutes.
Everyone worries about what’s in some mass
produced beef burgers yet we all love them, especially kids
and adults! So, why stress yourself? Make your own in
10 minutes. They’re really tasty and packed full
of nothing but meat, egg and onion! In fact, all protein,
no dross!
Ingredients
- 1lb lean minced beef
- 1 onion
- 2 eggs
- 1 scoop of natural protein powder
- Salt and pepper to season
Super Simple Method
- Dice onion and put in a bowl
- Add all other ingredients
- Shape and make into burgers
- Grill on both sides until done
Tips
- Make more than you need and freeze (either grilled or
uncooked).
- Add chilli powder to spice up!
