Happiful October 2020

The humble ready meal
offers a lunch or dinner
solution in a matter of
minutes. Whether you’re
craving a bowl of pasta, a hearty
stew, or something more exotic,
a comforting meal can swiftly
emerge from the microwave. Yet
we’re often made to feel guilty
about not making more effort and
cooking from scratch.
It’s worth noting that, for some of
us, the simple act of ensuring we’re
hydrated and fed with three meals
a day, is an achievement worth
recognising in itself. Whether it’s
due to health struggles, fatigue, or
just life overwhelming us, no one
should feel guilty for not spending
hours cooking up a storm in the
kitchen. If a ready meal is what you
need to get through your day, then
absolutely reach for one!
Just because it’s a ready meal
doesn’t automatically mean it’s
unhealthy. Nutritional therapist
Sonal Shah, of Synergy Nutrition,
says: “There are ready meals
available which are lower in salt,
free from trans-fats, and balanced
with carbs, proteins, and healthy
fats.”
However, they do vary wildly
in nutrition levels, so it’s worth
checking the label to see the
amount of salt, trans-fats, and
fibre they contain. “It’s helpful to
remember that the ingredients on
the back of packaging are listed in
order of quantity. So, if fat, salt, and
sugar are listed high up, this means
that the product is made up mostly
of these ingredients,” adds Sonal.
Upgrade your ready meal
No time to cook, but want to make
your ready meal a little healthier?
Follow our simple suggestions to
quickly upgrade your ready meal
into a nutritious dish…
• Protein is really important for
energy, but can be lacking in
ready meals. Keep sources of
protein in your fridge to chuck
into your bowl at the last minute.
Cooked chicken is a great idea,
while tofu, which only takes
a minute or two to cook, is a
nutritious veggie option.
• One thing to look for is the
amount of fibre the meal
contains. We need around 30g
a day, so if you can’t find a high
fibre ready meal, stir some
fresh veg into a microwaved
meal instead. Sonal says: “Add
a side of fresh vegetables
or salad to make the meal
healthier. Steam, lightly boil,
or roast vegetables such as
broccoli, cauliflower, kale,
and asparagus, to boost the
nutritional value while you
wait for your meal to cook.”
Remember, frozen veg is just as
nutritious as fresh veg, and can
be defrosted in minutes.
• Instant brekkie options (such
as on-the-go drinks and quickcook
oats) have their place,
and are better than skipping
it altogether. But with a few
add-ons you can turn an instant
breakfast into a nutritious
powerhouse, that will keep you
going until lunch. Sprinkling
a teaspoon of chia seeds into
oats provides a great source
of omega 3, while a spread of
peanut butter on your toast
adds fibre and healthy fats.
If you’ve got a
busy weekday
schedule, consider
dedicating a
few hours each
Sunday to meal
prep for the
week ahead
Make your own ready meals
Of course, a cheaper alternative is
to make your own speedy ‘ready’
meals. If you’ve got a busy weekday
schedule, consider dedicating a
few hours each Sunday to meal
prep for the week ahead. Sonal
says: “Many dishes – such as stews,
soups, lasagne, chillies, and curries
– can be cooked in batches and
then frozen or refrigerated.”
If you hate messing around
with spices and sauces, why not
pre-marinade your meats before
freezing? You can then simply
chuck them in the oven with some
vegetables for a quick supper.
If you haven’t got time to batch
cook, Sonal also advises that meals
such as stir fries, pasta, and veggie
stuffed pittas, all take just a few
minutes to make. Investing in a
slow cooker – which requires just
a few minutes of morning prep for
a hearty evening meal – is another
great option.
72 • happiful.com • October 2020