Plan your meals in advance and keep the larder stocked - low fat thai restaurant dishes

I believe many of us grew up in meat. and-two-
Vegetable Dinner family, delicious barbecue dinner on Sunday, homemade dessert every week.
No pizza, burgers and convenience items, and a bucket of vanilla ice cream in the fridge is considered a treat.
Growing up in South Africa, from India to Greece to China, all kinds of dishes are a normal part, but the meals are normal every week.
I think we need to cut our expenses right away and go back to the weekly menu planner.
No one of us has endless time to shop, prepare food and clean up afterwards.
So if we keep reasonable healthy ingredients in the fridge and in the store cabinets, we just need some fresh ingredients to make a delicious weekend dinner.
I had a Vegetarian Day, two seafood meals and a red one when I was planning a weekly menu --
One or two chicken dinners.
This is a healthy structure that is in line with nutrition advice.
The goal is to plan dinner five times a week as you can have something quick for the other two nights, run out of leftovers or go out.
This can reduce food waste and give you a rest.
In terms of a healthy diet, the refrigerator may be your best friend or your biggest enemy.
So many highly processed, high-fat, high-sugar, and high-salt foods are frozen products.
The potato waffles, ice cream and ready-made meals in those boxes seem comfortable as you always have food on hand to feed the hungry kids, but they are notfoods.
I don't stay at home often.
Cooked food other than soup.
I prefer to put some key ingredients in the fridge to help me make delicious, fast and healthy meals in a few minutes.
Large supermarkets store frozen spinach bags and freeze spinach in small golf ballssized bundles.
Simply add the freeze to the curry and stew, or if used in another recipe, it can be thawed.
I love the fresh little leaf spinach as a salad leaf, but cooking it makes it nothing, so frozen spinach is a great solution.
No problem with frozen fish.
Although the texture is not suitable for high-
End dishes like sushi, very good quality for everyday recipes.
Reserve salmon and hard white fish like Harko, black line fish and cod.
Choose a common fish instead of a fish coated with batter or breadcrumbs.
: You can buy frozen prawns with shells and veins from some supermarkets and all Asian markets. They are low-
Good source of calories, protein, easy to cook.
Just add them to your pan.
Fry or whatever you are cooking and cooking until it is firm and pink.
For defrost, simply put them in the refrigerator or rinse quickly under cold water.
I prefer the full-bodied cheese such as mature cheddar cheese and Parmesan cheese.
The stronger the taste, the less you need.
Frozen cheese changes texture, so frozen ground cheese, while not ideal for sandwiches, is ideal for melting.
Small boxes of fish are sold in supermarkets and fishmongers.
A pie mixed with salmon Ding, smoked fish and white fish.
Buy fresh ones and put a few homemade fish pies and seafood chowder in the fridge.
Very budget friendly and a great way to eat more fish.
I haven't found a decent garlic paste yet, so I smashed a few garlic bulbs and frozen the garlic paste in the ice cube tray.
There are about three cloves of garlic in a cube, but it will lose a little taste during freezing, so it won't be too strong for children.
Not the healthiest ingredient, but a bit of bacon, especially smoked bacon, is a great help to add to the flavor of the dish.
When they thaw quickly in the pan, you can use them from freezing, just separate them with a wooden spoon.
So is Chorizo.
This is a very greasy sausage, but when sliced and fried, it turns into delicious chili and garlic oil, perfect for frying onions, vegetables and meat without the need to add extra oil.
Cut into a certain length before freezing and wrap with plastic wrap.
Frozen berries are handy for smoothies and healthy desserts.
Not all the berries are freezing well, but the raspberry and blackberry are great.
If you season with orange, cinnamon and vanilla and use less sugar, the pieces are a great home dessert.
Add whole wheat flour and oats to the stuffing.
This is a high-fiber, slow-release carbohydrate rich in B vitamins.
The traditional addition of soup and stew helps to thicken the sauce.
Barley is a great base for lots of salads, perfect for packed lunches.
Barley was also found to be effective in managing and losing weight in patients with type 2 diabetes.
For white rice with higher nutritional index, Brown is a very easy food.
Not only a side dish, but also a perfect base for healthy rice dishes such as jambalaya, seafood, fried rice and Asian rice.
Brown rice is rich in B vitamins and is good for weight management.
Super easy to prepare.
Barely covered in a bowl with boiling water, tightly sealed with plastic wrap, then left to absorb for 10 minutes.
Delicious, the texture and taste of the nuts, which fills the gap in the couscous type recipe, but more fiber.
I wrote in detail about the health benefits of oats.
They are available in many ways in my list of top 10 super foods.
In addition to breakfast porridge, cereal and granola, a healthier dessert ingredient can be added to combine meatballs and veggie burgers with banana bread and muffins. this gluten-
Free grains from South America are rich in protein, mild fibers and energy nutrients.
I cook quinoa at least once a week as it is a supplement to almost any cuisine, very easy to cook and very good texture.
Because it is a protein cereal, it can help to lose weight.
This is a family favorite, if you choose high-
Fiber, choice of whole wheat.
The taste and texture are not much different and your family may not even notice swop.
Pizza is often classified as junk food, but it becomes a great family meal when you use the whole wheat pizza base, pasata, and lots of vegetables as ingredients.
I can't do it without these.
Of course you can use them for lunch.
The boxes are packed, but I use them for tortillas, which is the ultimate fast, low-fat tortillas.
Put a tortillas in Africa
Sticky pan, no oil.
Apply with garlic sauce or sauce with a bit of ground cheese, some peppers and scallions on top.
Put another tortillas on top and flip over while baking below.
Anyone who follows my column knows that I support not eating meat on Monday.
It is a global campaign that encourages people to eat a vegetarian meal every week to reduce the environmental impact of farmed animals.
From a health point of view, to the plant --
Basic meals are good for health.
While increasing fiber and nutrition, you will naturally reduce calories and saturated fat.
Of course you can cook your beans with dried beans, I use my favorite beans like cannellini beans.
But canned beans are great.
Reserve butter beans, kidney beans, haricot and cannellini.
Mexican dishes, salads, and almost all the soups or stews are added.
Since I use chickpeas a lot, I cook a bag of 500 grams of chickpeas a week.
Add chickpeas to salad, curry and soup.
Turn them into veggie burgers and dip them in sauce like hummus.
It is nutritious and especially suitable for the healthy growth of children and women.
There are several different types of lentils that are all cooked according to different textures.
The red lentils are very mushy and are perfect for veggie burgers and soups.
Brown and green lentils are stronger, so they are a great choice for dishes like lentils.
Lentils are strong and ideal for lentils salad.
I keep plenty of dried herbs and spices, porridge, vinegar and other condiments to enliven the recipe.
But don't buy too many bottles unless you have recipes to use.
Don't be afraid to try new things. you will be surprised what children like to eat.