Healthy eating means eating a well-balanced diet including any or combination below 5 fresh food groups as 1. Vegetables, legumes, and beans 2. Fruits 3. Grains (cereal food) 4. Lean meats, poultry, fish, eggs, legumes/beans, nuts, and seeds 5. Milk, yoghurt, and cheese Make any recipe for a quick bite or cuisine, helps to ensure nutrition rich diet.

When you’re pressed for time but still want a nutritious and delicious meal, the key is to focus on high quality ingredients and simple cooking techniques. I prioritise whole foods that can cook quick, such as protein rich fish and steaks, seasonal soft veggies, and whole grains. For example a stir fry, can be prepared in minutes using chicken or tofu, along vegetables. Adding fresh herbs, spices, and a squeeze of citrus can enhance flavour without extra prep time. Using techniques like roasting or sautéing allows for maximum flavor retention while keeping the process quick and efficient. Time efficient doesn’t have to mean compromising on taste or nutrition!

When time is limited, I focus on simple strategies to ensure a meal is both nutritious and delicious. Quick-cooking whole grains like quinoa or couscous serve as a nutritious base, ready in under 15 minutes. I pair these with lean proteins such as scrambled eggs, tofu, or canned beans for a balanced meal. To save prep time, frozen vegetables are a lifesaver—steamed or stir-fried, they retain their nutrients and cook in minutes. For flavor without extra effort, I rely on spice blends like Italian seasoning or garam masala, which add complexity without the need for elaborate sauces. Stir-frying or steaming keeps things light while preserving the natural flavors of the ingredients, making the meal wholesome and satisfying.

Ensure your pantry has a collection of spices and herbs which enhance taste, flavour, texture and appearance Include plant-based foods like legumes, vegetables and grains as each of then have unique taste and flavour while combining the right ingredients in the right amount