Written by Courtney Human RD(SA)

It’s 2023 and Midline Dieticians is back and ready to ease your Janu-worry. The biggest struggle after the splurging of December is not getting sucked into the FAD diet extremist culture of January, so let’s talk about setting New Year’s Resolutions the ‘dietitian-approved way’.

What about setting practical and sustainable food or lifestyle goals conducive to our health and well-being? Keeping in mind by subtracting the often-expensive quick-fix methods means adding more budget-friendly maintainable changes. Often when it comes to nutrition, we tend to overcomplicate things. Even as a dietitian myself I forget about the basics that count, and it’s the basics that bring budget and balance together. So, this year I decided to keep the goals simple, but then break them down into more atomic habits in my day, so that’s its specific to me and my lifestyle. Maybe, you can try to do the same. Let me introduce my 5 New Year’s Nutritional Resolutions for 2023:

1. Put more effort into breakfast!
   Breakfast is a meal I struggle to enjoy whether it’s being in a rush or getting bored of the standard wholegrain cereals. An attitude change was much needed because if there’s a time to overindulge in all the food groups and have a healthy size portion it’s breakfast – our bodies respond in the best way to this! Personally, I want to focus getting creative with high-fibre cereals (Fibre >6g per 100g). Prepping overnight oats, climbing on the baked Weetabix trend, or even adding oat bran to my smoothies. Setting that alarm earlier and prepping something yummy, that I will look forward to.
2. Drink more water!
   I read a book called “Atomic Habits” and it spoke about building a new habit onto an existing one. Every time I made myself a morning cappuccino, I would make sure to fill my water bottle while the kettle was boiling. I realized how little water I was drinking when I realized for how long I would not go to the bathroom for. So, I located the bathrooms in my workplace and made that time to refill my water bottle. Every time I was hungry I would first drink water and realized most of the time I was just thirsty. This year I want to continue building on this. How much water should you aim for? 1 cup per 10kg of your body weight.
3. Be more active than before!
   I am that person who doesn’t gym for months and then gets a spur of motivation. I would go so hard on a Monday that I am stiff to the point of barely walking and then I skip gym for the rest of the week to “recover”. But not this year, I’m starting with 3 light-intensity 30min sessions a week and increasing the duration by 10% weekly. Our bodies respond better to small frequent sessions a week VS one giant session so listen to your body and take advantage of the small steps it wants us to take.
4. Experiment with plant-based proteins.
   Heart-healthy, high fibre and low fat, how much harder can these poor pules try to get our attention? Plant-based proteins are not only one of the most affordable protein sources but can also be very convenient when coming straight out of the tin. How about some air-fried tinned chickpeas lightly salted and spiced as an afternoon snack or a mixed bean fresh citrusy salad? Let’s experiment together with at least 2 meals or snacks a week.
5. Practice meal prepping once a week.
   Putting the effort in now and thanking yourself later. In the past whether it’s bulk-making wholegrain rolls for the week, wholesome wraps or just making a hearty large portion of mince, it saved me wasting money, time, and the unnecessary calories of going for a cheeky takeaway or skipping a meal and then over-snacking. Sometimes food can’t always be our first priority in those stressful times and when our nutrition falls on the back burner so does our mind and body’s performance.

So, let’s kill two birds with one stone and not just meal prep together with this “whatever-is-in-your pantry” loaded mince recipe below but also experiment with adding some plant-based proteins in there too. Simple, tasty and the perfect addition to a balanced meal on a budget.

Portion, label and freeze for easy access during the week or serve! Maybe a mince toastie, stuffed gem squash or baked potato, alongside some wholewheat pasta or brown rice, or even as a cottage pie or mince burrito

Now go and set your New Year’s Nutritional Resolutions! Comment and let us know what they are or what you think of ours. Cheers to us starting 2023 with balance on a budget!

Whatever-is-in-Your-Pantry Loaded Mince

Courtney Human RD (SA)

Make meal prep a breeze with this loaded mince recipe, which not only uses what you have in your pantry, but also makes use of some delicious plant-based proteins. Simple, tasty and the perfect addition to a balanced meal on a budget!

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 20 minutes mins

Course Main Course, Side Dish

Servings 6

Ingredients

  

• 1 tbsp Olive Oil
• 1 Large Onion
• 1 tsp Crushed Garlic and Chili
• 500 g Lean Mince
• Salt and Pepper
• Mixed Herbs
• 70 g Tomato Paste
• 1/4 cup Red Wine
• 2 Medium Carrots
• 1 Green Pepper
• 1 tin Tomato and Onion Mix
• 1 tin Lentils, Drained

Instructions

 

• Add to a large pan olive oil, onion, and fresh garlic and chilli. Shallow fry on low heat until golden in colour
• Add the mince to the pan and brown it, spice it, and taste it until you are happy
• Add the tomato paste to the mince
• Pour the red wine in and allow to cook out
• Chop the carrots, green pepper, and fresh tomato in a rough dice and add to the pan
• Add tinned tomato and onion to the mince
• Throw in the drained tinned lentils
• Simmer on low heat for 20 minutes, until moist but not watery
• Taste, adjust seasonings, and serve or store!

Notes

This is just what I had in my pantry - don't be scared to add any other fresh vegetables or tinned beans/lentils to your loaded mince!

Keyword balanced, meal prep, mince, pantry, protein