If there’s one thing I hear a lot from Mums, it’s that they simply don’t have the time to cook healthy meals – which is why I keep sharing these quick, easy and healthy meal preps you can do in around 20mins hands on time.
Using one tray bake recipes are the number one way to speed up your meal prep time while having your fridge stocked with some healthy food for the week.
What we’re making
- Brocolli Tuna Bake – a new recipes I’m sharing and if you love tuna bakes, you will LOVE this.
- Healthy Pear Crumble – a delicious and healthy option for brekky, snacks or even dessert.
- Chicken Tikka Masala – one tray bake style. The easiest way to make a curry with xero mess and max flavour.
Meal Prep Recipes
Broccoli Tuna Bake
If you love tuna bakes, you will love this healthy and delicious version jam packed with veggies, protein and flavour! Gluten Free
Servings: 4 serves
Ingredients
- 4 cups of broccoli
- 1 small red onion finely diced
- 2 cloves of garlic finely diced
- 1 zucchini diced
- 1 Celery Stalk
- 1/3 cup grated goats cheese + extra to sprinkle on top
- 1/4 cup good mayo try meadow and marrow
- 1/4 cup water
- 1 TBS olive oil
- 1/4 cup almond meal
Instructions
- Preheat oven to 180C
- Dice/finely chop all veggies and add to a lightly greased baking dish.
- Add the rest of ingredients except almond meal and stir to combine well.
- Sprinkle almond meal and goats cheese on top and bake in oven for 25minutes.
Dads Healthy Pear Crumble
This incredibly easy dish is also gluten, dairy and refined sugar free and a great option for brekky, a snack or even dessert! Use the juiciest pears you can find and I guaruntee this will be a hit!
Ingredients
- 1 cup cashews
- 1 cup walnuts
- 1.5 cups almond meal
- 1-2 TBS 100% Maple Syrup
- 5-6 Juicey Ripe Pears about 1kg
- Coconut Flakes
- 2 Tsp Cinnamon
Instructions
- Preheat oven to 180C. Roughly chop pears into bite sized chunks and add to a baking dish. Sprinkle with 1 tsp of cinnamon.
- Pour almond meal on top of pears and use a wooden spoon to press it down, filling in the gaps.
- Pulse the nuts in a blender (or hand crush) and layer ontop of almond meal.
- Drizzle with Maple syrup then add an extra 1 tsp of cinnamon and coconut flakes.
- Bake for 30minutes or until pears are soft (the riper the better!)
Notes
** You really need juicey, ripe pears for this one. Ripe and ready pears make this recipe juicey with lots of moisture.
One tray bake Chicken Tikka Masala
There's no easier way to make a curry then chucking it all in the one dish! Enjoy this delicious chicken tikka with a side of rice and or a bowl of greens for a mild dish the whole family will love. Gluten and Dairy Free.
Servings: 4 SERVES
Ingredients
- 400-500 g Chicken Breast
- 1/3 Cup Chicken Tikka Masala Paste
- 1 Brown Onion Diced
- 2 Large Carrots
- 1 Sweet Potato
- 1 Can tinned tomatoes
- 1 400 ml Can coconut milk
- Fresh Coriander to Serve
Instructions
- Preheat oven to 200C
- Dice veggies and chicken and add to a lightly greased baking dish. Stir through all ingredients until well combined.
- Cover with foil and bake for 50minutes or until veggies are softened (cut them into small chunks so they cook faster).
- If you're having rice, put on to cook at least 20minutes before serving.
Notes
Use any veggies you've got in the fridge!
I'm Michala Torrisi
I'm a Naturopath & Nutritionist who is all about making healthy eating as quick, easy and delicious as possible. Most days you'll find me in my Kitchen with my daughter Honey, designing recipes and resources to help you create beautiful healthy food while saving hours in the kitchen each week!
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I'm Michala Torrisi
I'm a Naturopath & Nutritionist who is all about making healthy eating as quick, easy and delicious as possible. Most days you'll find me in my Kitchen with my daughter Honey, designing recipes and resources to help you create beautiful healthy food while saving hours in the kitchen each week!
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Please go to the Instagram Feed settings page to create a feed.