You’re too lazy to make healthy food
OK, OK, not lazy – “differently motivated”. If that’s the problem, flip it around. “Think of this as your motivation: the alternative is to spend a lot of your time reading food labels, then trying to pick from the healthiest options available,” says nutritionist Rick Hay.
Not appealing? Time to scale it back: there are dozens of recipes that take minimal prep but still produce something delicious and healthy, without hours of julienning carrots and chiffonading kale. Start manageable, and use your small successes to build momentum.
MAKE SOUP WITH A KETTLE
No, not by pouring it in there, you savage. “This soup is supereasy,” says David Bez, who turned his relationship with food around in 2010 after challenging himself to make a different salad every day for a year. “Prepare an instant miso soup and add pastrami or smoked ham, watercress, pumpkin seeds and ribbon carrot. There’s no need to cook – you just need a kettle and a potato peeler for the carrot.” Protein, veg and healthy fats: sorted.
KNOW YOUR BOWLS
“Smoothie bowls are an easy option for breakfast,” says Bez. “One of my favourites is just banana, lemon juice, turmeric powder, hemp protein and honey, topped with granola, yogurt and coconut flakes. It’s full of protein, flavour and antioxidants.” Get a spice rack, spend two minutes alphabetising it, and you’ll never again have to search for the turmeric.
UPGRADE YOUR BRUNCH
Sure, pancakes are a hassle. But two-ingredient pancakes? Sensational. “Upgrade your weekend brunch by making a healthy alternative to traditional American breakfast pancakes,” says nutritionist Fiona Hunter. “Purée a banana and mix with two eggs for the batter. Cook them for a minute or two each side, then throw a few berries on top. Easy.”
EAT TOAST… OCCASIONALLY
Mornings a blur? You can still operate a toaster. “A strong coffee and a muffin won’t keep you going long but scrambled eggs on granary toast with a side of avocado will get you through the gym,” says Pilar Manzanaro, a nutritional therapist and founder of Purple Carrot Health Food Nutrition. “If you don’t have time to cook eggs in the morning, try nut butter on toast served with a few berries.” Save it for mornings when you’re training, and use those carbs as fuel.
…OR JUST GET A TAKEAWAY
“You can always order a healthy takeaway after a busy day,” says cardiologist and healthy diet campaigner Dr Aseem Malhotra. “Anything works as long as you’re avoiding sugar, refined carbs and anything cooked in industrial seed oils like corn or sunflower, which become toxic and pro-inflammatory at high temperatures. I insist my local Indian always cooks my food in butter or ghee. With Italian food, opt for the fish and vegetables cooked in extra virgin olive oil.’
“Cooking dinner at the end of a long day can be a bit of a chore – so get more creative”