You’re too lazy to make healthy food

Men's Fitness - - Features -

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”

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