Quick and healthy meals

Stir-fry

Switch on the rice cooker, and by the time the rice is all done you can have one of these favourite stir-fries on the table. As stir-frying happens very quickly, it’s good to get your ingredients chopped and ready for cooking in advance. Keep the food constantly moving, using a tossing motion. Don’t allow anything to stick to the pan or sit in one place too long. When the ingredients are cooked and combined, add seasonings such as soy, sweet chilli or oyster sauce to bring the flavours of the stir-fry together.

Soups

Drag out your biggest pot and fill the house with the delicious aroma of soup bubbling away. We usually think of soup as being something that requires hours on the stovetop, but these recipes prove that a filling bowl of soup won’t take you hours on end.

Quick and healthy meals

Fish

Easy to prepare, low in fat and full of flavour, fish is one ingredient everyone should know how to prepare.

Speedy salads

Don’t just think of salads as a side. Thai beef, sticky pork and teriyaki chicken are just some of the options that prove salads can be a satisfying and speedy main meal.

Rice

Rice dishes don’t need to take all afternoon to put together, and some of the healthiest can be made in a flash. Try a quick cooking risotto, a simple rice bake or even a speedy salad. These recipes also make great leftover options to pack in the lunch boxes the next day.