With a week to go until the start of the school year, juggling work, school and activities leaves little room for cooking. However, it is possible to prepare quick, balanced and delicious meals without spending hours behind the stove. Alexandra Murcier, dietitian-nutritionist, gives her tips for eating healthily despite a busy schedule and offers six quick recipes, ready in 10 minutes flat.
The basics of a balanced express meal
The specialist advises systematically integrating vegetables and monitoring fat: “Then, we always try to include a portion of vegetables in each meal and we measure the quantity of oil or sauce used, that is to say 1 to 2 tablespoons maximum per person and per dish.“. Fresh fruit for dessert remains the best option to combine fiber and nutrients.
This method allows you to create satisfying dishes without depriving yourself. The idea is to get to the basics with simple foods, which require little cooking, but guarantee energy and balance.
The 6 quick back-to-school recipes
To save time without compromising on quality, Alexandra Murcier offers six quick and practical recipes, ideal for back to school:
- Nicoise salad: “Made with salad, olives, brown rice and tuna, it is filling and delicious“. Add eggs, spring onions and peppered artichokes for the traditional version;
- The omelette revisited : “Here we twist the omelette with a few strips of raw peppers inside and accompany it with two slices of wholemeal bread” ;
- Smoked salmon salad: “It consists of baby spinach, smoked salmon, button mushrooms cut into slices and quinoa, pre-cooked, to save time” ;
- Avocado toast: “Wholemeal bread, garnished with avocado and two fried eggs” ;
- Sautéed vegetables with turkey breast: an ideal express dish “to stock up on fiber and vitamins” ;
- Beef carpaccio : “Serve with arugula and two slices of wholemeal bread“.
These recipes can be prepared in less than ten minutes, adapt to the constraints of a busy back-to-school season and allow you to stay on track with a balanced diet.