These 15 minute healthy meals will change your life. They’re easy to make, use cheap ingredients, are healthy (to me, at least) and taste delicious.
⏱ TIMESTAMPS
0:00 Introduction
1:00 Breakfast
3:14 Lunch
5:58 Dinner
12:13 Conclusion
OVERNIGHT OATS RECIPE
Ingredients (serves 1)
– 50g rolled or porridge oats
– 100g milk
– 40g Greek yogurt
– 1 tbsp sweetener (e.g. honey, maple syrup or xylitol)
– pinch of cinnamon
– pinch of salt
– extra mix-ins (e.g. chocolate powder, fruits, etc)
– extra toppings (e.g. maple syrup, sliced banana, tahini, peanut butter, etc)
Method
– Mix everything together and leave in the fridge for at least 8 hours
– Top with extras as desired
GARLICKY LEEKS ON TOAST RECIPE
Ingredients (serves 1)
– 1 tbsp EVOO
– 1 tbsp butter
– 2 medium leeks, thinly sliced
– 4 garlic cloves, minced with Microplane
– 1 tsp smoked paprika (or other hot spice)
– 2 eggs
– 2 slices of bread (wholemeal for healthier, sourdough for tastier)
– 3 tbsp Greek yogurt
– Lemon juice
– Salt (table and Maldon rock salt) and pepper
– Hot sauce (e.g. Frank’s)
Method
– Heat 1 tbsp butter in a frying pan on medium heat. Once the butter has melted, add leeks and garlic and sauté until the leeks are soft, about 6-8 minutes.
– 1 minute before done, add 1 tsp smoked paprika (or other hot spice), then take off heat.
– In a non-stick pan, heat up 1 tbsp EVOO on medium heat. Once hot, crack in 2 eggs and immediately season with salt and pepper. Cook until done.
– Meanwhile, cook 2 slices of bread in toaster. Once toasted, cover both slices with Greek yogurt alongside a pinch of Maldon sea salt and pepper.
– Split the fried leeks between the two slices, then top with eggs, a squeeze of lemon juice, and hot sauce.
QUICK TOMATO SAUCE AND PASTA RECIPE
Ingredients (serves 2-3)
– 1 tbsp olive oil
– 1 shallot
– Seeds and spices: 1 tsp mustard seeds, etc (add whatever you like)
– Aromatics: 4 garlic cloves (again, add whatever you like)
– 1 tbsp tomato puree
– 350g passata
– 1-2 tbsp balsamic (could also use a pinch of sugar and some lemon juice instead)
– 4 pork sausages, unlinked
– 1 tbsp butter
– 250g pasta (fusilli, ideally)
– Handful fresh basil
– Chives, finely sliced
Method
– Dice shallot as finely as possible
– Heat 1 tbsp EVOO on medium heat. When hot, add the diced shallot and sauté for as long as possible to caramelise them. At least 5 minutes, but the longer the better.
– Once caramelised, add 4 cloves of garlic grated on a Microplane, alongside any other aromatics, seeds or spices. (Frying the spices and aromatics in the oil is called “tempering” and it releases more flavour from the seeds and spices).
– Add 1 tbsp tomato puree to the pan and fry until it turns a brick-red colour. This is also bringing out the paste’s flavour.
– About 1 minute later, add 350g passata, 1-2 tbsp balsamic vinegar and a handful of fresh basil and mix everything together.
– Reduce heat and let simmer
– Just before mixing with pasta, taste and adjust salt and pepper and balsamic as needed.
– Meanwhile, cook sausages (I’m using J Kenji Lopez-Alt’s method):
– Place the sausages into a pan, submerge with cold water. Bring the pan to a boil over high heat.
– Poach the sausages until they register 60-65C on an instant-read thermometer.
– Once the temperature has been reached, drain the sausages in a colander. Wipe out the pan with paper towels, heat over medium-high heat and add 1 tbsp butter.
– Fry the sausages until browned all over.
– Slice the sausages into bite-size chunks.
– Bring pan of salty water to a boil.
– Add 250g pasta and cook until al dente — thats about 7 mins for this (specific times will depend on the pasta used — larger pasta takes longer to cook, smaller takes less time).
– After 7 minutes, add some of the pasta water to the tomato sauce and mix well. Drain the pasta and add to the pasta to the sauce
– Top the pasta with sausages then mix through
– Top with sliced chives
SOURCES
– BBCGoodFood garlickly leeks: [
VARIA
– Filmed with a Sony A6000
– Audio recorded with a Shure SM58
– Edited with Adobe Premiere Pro