30 Minute Meals

Now that school is back in session and the chaotic fall routines are picking up, we are all on the run—literally. Between the daily grind of work and chauffeuring the kids to after-school sports and other activities (not to mention fitting in your own workout), it can be very difficult to find the time to sit down as a family for dinner—let alone make it!

Too often we turn to takeout or order-in as the easy answer. But no longer—the key to getting a good dinner on the table in fewer than 30 minutes is to think and cook like a chef. Embrace the “mise en place” mentality, which really just means organizing the ingredients before you cook and arming yourself with five family-favourite meals to get you through the week.

Count on foods that cook quickly and are good for us, such as omega-3 rich fish and lean chicken. Choose fresh vegetables that don’t require a lot of handling or even peeling—broccoli, cauliflower, and cabbage are easy choppers and are at their peak, seasonally. Plus, they’re part of that group of cruciferous wonder foods that have it all: they’re rich in vitamins and fibre, plus disease-fighting phytochemicals.

And make friends with a can of beans. Canned lentils, chickpeas, and black beans are time savers and are also a great source of iron, folate, fibre, potassium, and protein. Just be sure to buy canned beans that are free of BPA. Many organic varieties are BPA-free, and BPA-free varieties say so on the label.

Set the timer, grab your chef’s knife, and get ready to enjoy the new fast food.

Recipes

• Mexi Monday: Salmon Tacos with Roasted Tomato and Black Bean Salsa
• Skillet Tuesday: Mediterranean Chicken and Lentils
• Whole Grain Wednesday: Coconutty Almond and Broccoli Pasta
• Curry Thursday: Saucy Halibut and Cauliflower Curry
• Souper Friday: Noodle Chicken Bowl