While rushing between work, workouts, social engagements, and blasting emails by the hour - there's just no time to eat healthy, right? Wrong! Here are 4 easy ways to supercharge your busy lifestyle with vitamin packed (and delicious) treats on the go.
Yes it can be tempting to dish out reasons (or excuses) for naughty snacking or grabbing takeout. But here’s the good news, eating healthy can also be convenient. Many 'superfoods' – those nutrient-loaded items that pack a lot of health benefits – are actually available just about anywhere, and so easy to work into your eat-and-run lifestyle.
It’s also a great way to form positive eating habits, not just for ourselves, but the whole family if they join in too. So the sooner you start, the better!
Christian Andrew, superfoods expert and Head Chef of YouFoodz, has the low-down on how to supercharge your busy lifestyle with vitamin packed (and delicious) treats on the go.
1. Blend your smoothie
Drinking your fruit and veg is a powerful way to get in a nutritious, balanced meal on your way out the door or after a workout. The trick is to blend your smoothie, as opposed to juicing, as it allows you to include the whole fruit and veg into a drink.
Ingredients recommended are kale, the super green that is high on the list of the world’s healthiest foods, flaxseed oils and chia seeds - high in omega 3 fatty acids, bananas for iron and potassium, and tasty goji berries which have a higher concentration of antioxidants than any other known food in the world. Add soy or delicious dairy-free ice cream for extra texture and flavour.
Tip: Make a big batch on the weekend or the night before and freeze it in an ice cube tray. In the morning, chuck your cubes into a water bottle and you’ll have a nice cold smoothie in under an hour.
2. Whip up a healthy pancake mix
Reclaim your brekkie with a healthy pancake! You can whisk the mix in two minutes, store it for up to 2-3 days, and there are so many delicious and nutritious recipe variations to suit different dietary needs. They’re also additively good.
Top with antioxidant-filled blueberries and dark chocolate to satisfy your sweet tooth. Just one-fourth of an ounce daily of dark chocolate can reduce blood pressure and bad cholesterol.
Tip: Make the pancakes light and fluffy by beating your egg whites until soft peaks form – it’s a healthier alternative to using baking powders or bicarbonates.
3. Roll’em up wraps
Mix up your sandwich routine with a wrap. They’re fabulously portable and you can load them up with delicious super-powered foods in a flash. They are convenient, simple and a perfect one-handed desk-side lunch when you just have two hands free.
Tip: Choose a soy and linseed wrap – they’re a great source of fibre to help with digestion and are also high in protein for energy.
4. Smoosh your superfood into a bar
Replace naughty snacking with a ‘raw’some superfood energy bar full of legumes, pulses, nuts and seeds. It’s tasty and delicious and you can make them in bulk ahead of the working week – just chuck all your ingredients into a large mixing bowl, and smoosh them together with warm peanut butter or honey to create a scrumptious bar which will satisfy your sugar craving.
Complement the nutty crunch with a few goji berries and dark chocolate morsels.
Tip: Pack your bar with walnuts – they contain the most omega 3 fatty acids, which may help reduce cholesterol, of all nuts. Omega 3s have been shown to improve mood and fight cancer. The antioxidant melatonin, found in walnuts, also helps to regulate sleep.
Are you ready to start eating healthy? Here’s a meal plan to help make superfoods your go-to recipes:
Try a delicious homemade bircher muesli packed with naturally energising oats and sprinkled with sweet supersede dukkah filled with chia, sesame, sunflower and pumpkin seeds.
Try our Bircher Muesli with Cranberry Yoghurt recipe.
After a cheeky mid morning snack?! Throw a banana, a handful of blueberries and a scoop of natural peanut butter into a blender with your choice of milk or coconut water and blend for 30 seconds. This will keep you full until lunch.
Try our Healthy Smoothie on the Go recipe.
Toss a salad together in the morning. Eat it as so, or roll it up with a soy and linseed wrap. They key is to incorporate vibrant colours such as leafy greens including spinach and broccoli stocked with cancer-preventing properties, red fruit and veg like tomatoes that come with power antioxidants, and orange and yellow foods, carrots, pumpkins, lemons or corn, essential to maintaining healthy eyes and skin.
Try one of our many recipes from our salad collection.
If you have the munchies, snack on a trail mix of roasted nuts and seeds. You can make it ahead of time and store it in one big Tupperware container to last you the whole working week. A nice handful with sultanas and goji berries will help take you through afternoon craving time at 3pm.
Dinner is all about replenishing the body with vital nutrients so it can repair itself overnight. A great combo is sweet potato which has a low Glycemic Index and broccoli (one medium stalk contains almost 200 per cent of your recommended daily dose of vitamin C) with a beautiful piece of steamed salmon. Sprinkle unrefined brown sugar on the sweet potato to make it taste like candy!
Try one of our many recipes from our salmon collection.
Enjoy soy, sugar-free or even dairy-free ice cream with antioxidant-rich blueberries, goji berries and extra dark chocolate.