Do you ever skip meals because you simply don’t have time to eat? Or find yourself choosing less-than-healthy foods because you are exhausted from juggling everything in your life? It’s no surprise that you often feel low on energy, unable to think clearly and craving those sugary treats.

Food is essential for our health. It provides us with the nutrients we need to repair and rejuvenate our bodies, sleep well, keep illness at bay, balance our hormones, keep our mental health in check, think clearly and look and feel at our best.

Here at Valentte, we understand that making healthy food choices can be tricky, especially when you live a busy life. Keep reading to find out our food tips, learn more about sugar, discover how to save time and money in the kitchen and enjoy two brilliant family-friendly recipes that will be ready and on the table in just 15 minutes.

Eating healthy should always be simple, delicious, and fast. So, forget about those fad diets where you exclude whole food groups or focus on certain nutrients and instead, focus on eating a healthy, well-balanced diet.

This means…

…Filling your plate with as many fresh fruits and veggies as you can.

…Choosing healthy proteins like fish and meat, beans and lentils, nuts and seeds, and fats such as oily fish and avocados.

…Cooking with ingredients that are as close to their natural state as possible.

…Avoiding processed foods as much as you can (if you really must choose something pre-made, ideally find something with five ingredients or less).

…Avoid junk food as much as possible BUT allow yourself some treats every now and again, so you don’t feel deprived.

…Eat regular meals (no skipping!) to give your body the fuel it needs to thrive.

We thought you’d ask that question! As you know, sugar is best avoided when you’re trying to eat healthy. Too much sugar can damage your teeth, cause you to gain weight and can even cause type 2 diabetes. It’s also highly addictive because, when we eat sugar, our brains reward us with a spike in one of the feel-good chemicals, serotonin. The more sugar we eat, the more we experience this spike and the more we crave sugary treats.

When it comes to energy, sugar can be a double-edged sword. Although it does temporarily give us that ‘boost’ we wanted, it also causes our blood sugar levels to eventually dip, taking our energy levels with them.

If you’re struggling with sugar cravings, why not try our Rejuvenating Bergamot and Lemon Pulse Point Roller for an instant energy boost.

When life gets busy and you’re struggling to find time to cook, don’t worry. There are certain tricks and hacks you can use to save time, get organised and avoid spending hours in the kitchen every night.

Meal planning: Outline the meals you will eat everyday beforehand, so you don’t need to think about it every day. You can shop according to your meal plan, therefore saving on wasted food.

Meal prep: Prep the ingredients you’ll need and store them in the fridge in individual packs so they’re ready when needed.

Batch cooking: Cook larger amounts of food, pop the leftovers into your freezer then pull them out when needed instead of choosing processed Ready Meals.

Using a slow cooker: Invest in a slow cooker and let your meal simmer away while you work, ready to eat when you get home. It’s super hand and convenient and there’s so many slow cooker recipes to choose from.

Prepare snacks ahead: Prepare several healthy snacks such as carrot sticks and chopped celery so you can eat healthy when you’re feeling peckish and need something quick.

Here are two of our favourite quick, easy, and healthy recipes that will be on the table in as little as 15 minutes. We’ve chosen both a meat and a vegetarian option that are sure to keep the whole family happy. Each recipe serves 4.

Packed with flavour and nutrients, and affordable, you’ll tick those nutritional boxes and keep those energy levels high.

Ingredients

200g cooking chorizo, sliced.
2 x 400g cans chopped tomatoes.
2 x 400g cans drained butter beans.
1 x 130g jar pesto.

Method
1. Pop a large saucepan over a medium heat and add the chorizo.

2. Fry gently for about 5 minutes until starting to turn dark brown.

3. Add the tomatoes and butter beans, bring to the boil then simmer for 10 minutes.

4. Finally, stir through the pesto, season lightly then serve.

A healthy veggie option that fills you up and ensures you’re getting all the nutrition you need.

Ingredients

400g can chickpeas, rinsed and drained.
1 small red onion roughly chopped.
1 garlic clove, chopped.
A handful of flat-leaf parsley or curly parsley.
1 tsp ground cumin.
1 tsp ground coriander.
½ tsp harissa paste or chilli powder.
2 tbsp plain flour.
2 tbsp sunflower oil.

To Serve…
Toasted pitta bread, to serve.
200g tub tomato salsa, to serve.
Green salad, to serve.

Method
1. Drain the chickpeas, pat dry with kitchen paper and tip into a food processor.

2. Add the onion, garlic, parsley, cumin, coriander, harissa paste, flour and salt then blend until smooth.

3. Shape the mixture into four patties using your hands.

4. Place a frying pan over a medium heat, add the sunflower oil then fry the burgers for a few minutes until browned.

5.Serve with toasted pitta, tomato salsa and green salad.