By Anna Barter, 31st January 2024 11 healthy meal-prep ideas for saving time and money this January
January meals don't have to be dull. It's the perfect opporunity to try out new receiptes that'll boost your plant load, increase protein intake and save you cash in the long run. here, 11 nutrionists and fitness exeprts share their favourite meal prep recipes to bring some zing to your new year menu rotation. Trust us, you''ll be fighting over those plasetic containters in no time.
Mediterranean prawn pasta from Ladies Who Crunch
From one inspirational woman to another. Nancy Best is the founder of fitness community Ladies
Who Crunch, and sheʼs passionate about helping busy women improve their strength (both mental
and physical) through movement. When it comes to meal prep, Best is fully on board. “So many women have absorbed myths and misinformation about carbohydrates from diet culture, which is something Iʼm always trying to address withinLadies Who Crunch,” she tells us.“ Our resident chef delivers wholesome recipes and cookalongs to help our community embrace ingredients like pasta and rice, which are so important as part of a balanced diet. The flavours of aubergine, olives and basil in this recipe make a fresh, fuss-free dish that is just as delicious cold for lunch the next day.”
Serves two
Ingredients
300g trofie pasta, or your preferred short pasta
300g cherry tomatoes
1 tsp dried oregano
400g tin artichoke hearts
20 kalamata olives, or any strong black olive
200ml white/rosé wine, or 50ml vodka
5 anchovy fillets, in oil (not brine)
1 tsp sugar, optional
250-300g raw king prawns, fresh/frozen both
fine
10-15g fresh basil leaves, a small handful
Olive oil, a few tablespoons
Salt, to taste
Method
1. Preheat the oven to 220-250°C and boil the kettle for the pasta water.
2. If using frozen prawns, run them under lukewarm water for a few minutes to start the
defrosting process, then set aside to finish defrosting slowly. Donʼt be tempted to use hot
water.
3. Place the tomatoes and garlic cloves in a heat- proof dish and cover generously with a few
tablespoons of olive oil, a good pinch of salt & the oregano, then roast for about 20mins, or
until blistered and bursting.
4. Meanwhile, drain and quarter the artichoke hearts, pit and half the olives, and roughly chop
generously, then add the pasta. Cook for 10 mins, or al-dente as per packet instructions.
5. Add the boiling water to a large pan, season generously, then add the pasta. Cook for 10mins, or al-dente as per packet instructions.
6. Meanwhile, heat a splash of oil in the frying/sauté pan and add the artichoke hearts. Fry for around 3-5mins until beginning to colour.
7. Add the wine or vodka and simmer for a few minutes until the alcohol has evaporated.
8. Meanwhile, remove the partially roasted garlic cloves from the oven and chop them together
with the anchovies. 9. Turn the heat down to low and add the garlic, anchovies and prawns to the pan for a few minutes, along with a few tablespoons of pasta cooking water.
10. Pour in the roasted tomatoes with their juices, and add the olives.
11. Check the sauce for seasoning. Add a tsp of sugar or a little more salt if needed.
12. Once cooked, drain the pasta and add to the sauce, stirring to combine.
13. Remove from the heat and stir in the basil leaves. Finish with a drizzle of olive oil, then
serve.
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