Try some of these handy food prep tips to help make meals faster, cheaper and healthier!
Shortcut #1 : Canned fish
- Canned fish like tuna, salmon and sardines are loaded with good fats for heart and brain health.
- Look for varieties in spring water or olive oil with less than 400mg sodium per 100g.
- Keep cans in the pantry to add to pasta, salads, toasties, frittatas or savoury muffins.
Shortcut #2 : Frozen peas
- Versatile and budget-friendly, frozen peas have all the same nutrients and health benefits as fresh.
- Green peas are a source of antioxidants, including vitamins E and C, and carotenoids.
- Peas are very high in hunger-busting fibre, providing around 5g in a 1/2 cup serve.
Shortcut #3 : Barbecued chicken
- A store-bought cooked chook is a time-saving hack for busy families, and costs about $10.
- Discard the skin to cut back on saturated fat and kilojoules.
- Shred and store leftover meat in the fridge to use in sandwiches for lunch, on a pizza or in salads.
Shortcut #4 : Canned chickpeas
- Can’t find no-added-salt varieties? Just drain and rinse well to reduce the salt by 40 per cent.
- Legumes cost a fraction of the price of meat, so they’re an easy way to cut your weekly grocery bill.
- Regularly eating legumes can help lower your cholesterol.
Shortcut #5 : Bagged slaw
- Ready-made salads save precious time washing and chopping vegies.
- If the slaw comes with a creamy dressing sachet, add a little reduced-fat yoghurt to make the dressing go further.
- Add toasted nuts and seeds for flavour and crunch.