Not much effort required

Why 'no time for healthy eating' is just an excuse—expert reveals

Munich (dpa/tmn) - "Healthy eating is too much trouble - I don't have time for that. I need something quick in the evenings": That's a common excuse from people who opt for fast food or prefer preparing meals using supposedly quick convenience foods. Is there any truth to that?

Anja Schwengel-Exner sees it differently: "I don't have time for healthy eating is often just a way of saying 'I don't make time for it'", says the nutrition expert at Verbraucherzentrale Bayern. She explains how to create a quick, healthy meal without much effort in an interview.

Does preparing healthy meals really take more time?

Anja Schwengel-Exner: Not at all. For example, those in a hurry can quickly prepare a salad. Either chop salad ingredients yourself or pour oil and vinegar over pre-cut ingredients and season with salt and pepper. Those who like it can sprinkle some cheese on top, slice a baguette - done!

Or how about a packet of fresh spinach or arugula? Just tear open the bag, wash the leaves, tear them into smaller pieces with your fingers, add some chopped tomatoes and a dressing of your choice. The salad becomes a bit more sophisticated if you grate some Parmesan on top.

It becomes more filling if you add canned chickpeas or kidney beans. They also provide valuable protein and don't need to be cooked first. Rinse the contents of the can with some water, drain, distribute on the other salad ingredients, add sauce - the bowl is ready. It hardly takes any time at all.

What are other examples for those in a hurry?

Schwengel-Exner: You can also mix canned chickpeas with a mixture of a few drops of flavorless rapeseed oil and a nice spice, such as cayenne pepper or a Bruschetta spice with tomato and basil flavor and some salt, and put them in the oven. They become beautifully crispy. Use the baking time of 10 to 20 minutes to slip into your jogging suit and get comfortable on the couch.

Or how about a quick vegetable stir-fry? A frozen vegetable mix is suitable for this, which you can stock up on when shopping. It is simply sautéed with a little oil in the pan. With some sautéed onions it becomes more spicy. Those who like it can add more vegetables and puréed tomatoes, season the whole thing with pepper, salt and some herbs - they are available frozen or pre-cut. For more protein, you can simply add legumes or tuna from the can, meat or feta to taste. With a baguette or whole grain roll - and you have a healthy meal.

In the refrigerator, there are also fresh pasta - usually prepared with egg - and gnocchi. They are ready or browned in 2 to 3 minutes and can simply be added to the pan.

But also dried pasta can be prepared quickly - with the water boiler trick. Just put the pasta in the pot on the stove, then pour boiling water from the water boiler over it and let it finish cooking at medium heat. That saves a lot of time.

It's clever to also prepare 2 or 3 portions more than you need right away and then freeze them. Then it goes even faster the next time by just reheating them briefly in the microwave.

It also works with a healthy sandwich - without sausage or cheese. Just with sliced cucumber, radishes or tomato - who likes it with pepper and salt. Also vegetable or vegetarian spread makes itself well on the bread. That goes quickly and makes full.

What do I need to change to avoid quickly reverting to supposedly convenient convenience foods or uncontrolled rummaging in the fridge and devouring packets of egg salads, liverwurst, etc.?

Schwengel-Exner: Changing your mindset can help. Thinking 'Oh no, I still have to make something to eat' won't motivate you much. A trick: Don't wait until you're at the doorstep, but think about it at lunchtime what you'll have for dinner. Then you can look forward to it. If you visualize your Mediterranean vegetable dish with tagliatelle before cooking, you'll likely eat less and save calories. If healthy eating is important, you can reprioritize. Instead of spending half an hour on Instagram and similar, or texting on your phone, 10 minutes might be enough. Use the rest of the time to prepare food - involving your partner, kids, or friends if possible. This also creates valuable family time or strengthens friendships.

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