As a nutritionist, chef and mother, I frequently get asked for quick yet healthy meal ideas – many of us want to be healthy but the demands of life get in the way. A misconception I hear around ‘quick’ food is that it is unhealthy. However, this couldn’t be further from the truth. Quick can be healthy; you simply need to be able to navigate the supermarket shelves and be aware of the healthy options available.
When searching for healthy ingredients to make quick meals from, a perfect option is SunRice Microwave rice. Available in Quick Cups or larger Steamed Rice pouches, I especially like Brown Rice for its mild nutty flavour – it contains no preservatives, no artificial colours, is gluten-free and offers a great source of dietary fibre.
SunRice Quick Cups are a clever idea when cooking for one, or even two. The cups are single serve, come in a variety of different types of rice and are ready in just 40 seconds – or 60 seconds for two cups.
If cooking for the whole family, SunRice Steamed Rice pouches are a great option to make a meal from, or to serve as a side dish. This rice is ready in under 3 minutes and can be microwaved in the pouch, which means convenient cooking – and less washing up!
Here is a quick and tasty recipe using SunRice Microwave brown rice that is healthy too:
Scrambled Coconut and Turmeric Tofu Brown Rice
Prep: 5 minutes
Cooking: 10-15 minutes
1 small red onion, finely sliced
1 garlic clove, crushed
½ tbsp. fresh ginger, grated
1 tsp. turmeric powder or ½ tbsp. fresh turmeric, grated
1 cup kale, finely chopped
1 cup firm organic tofu, crumbled
handful, coriander leaves, finely chopped
1 cup coconut milk
1 packet 250g SunRice Steamed Rice Brown Rice
1 red chilli, finely diced
EV olive oil or coconut oil
½ tbsp. tamari (gluten-free), to taste
In a frying pan, heat olive oil over a medium heat, add onion and sauté for 1-2 minutes before adding garlic, garlic and chilli. Cook for a further 2-3 minutes.
Heat rice according to packet directions.
Add crumbled tofu, kale and turmeric powder. Stir-fry for 1-2 minutes before adding coconut milk, rice and tamari. Let simmer for 3-4 minutes until warmed through and kale has wilted. Take off the heat and stir through the coriander.
Serve in 2 bowls, topped with extra coriander.