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Quick healthy meals for parents without time




Being a parent comes with a lot of work. For one, you probably always find yourself rushing from one thing to the next without any time to rest. Amid your busy day, opting for a takeout can be tempting. However, fast foods are notoriously high in fat and salt.

Even when life gets busy, it is important to ensure that you and your family’s health remains a top priority. Fortunately, you can pull off cooking for the family without spending hours in the kitchen. Beko Philippines lists quick and easy recipes, approved by FC Barcelona nutritionists, which you can make in under 30 minutes.

Chicken and Spinach Wrap
1 wrap
1 hard boiled egg
100 g roast chicken
50 g raw spinach
½ avocado
1 tomato
50 g rocket sesame seeds
Salt and cayenne
Direction: Take a large tortilla. Flake the chicken inside the tortilla. Slice the avocado, boiled egg and tomato. Cut the spinach leaves into pieces. Place all the ingredients inside the wrap and roll. Season with sesame seeds, salt and cayenne as desired.

Veggie Nuggets
125 g shredded carrots
225 g broccoli florets
1 garlic clove
2 eggs
125 g breadcrumbs, divided
100 g shredded cheddar cheese
1 g onion powder
1 g salt
10 g canola oil
Seasoning (optional)
Direction: Shred carrots. Steam broccoli until tender. Place shredded carrots, steamed broccoli, garlic, eggs, one cup of breadcrumbs, cheese, onion powder in food processor and pulse for 15 seconds until well combined. Mixture should easily form into a ball. If it’s too crumbly, add water one teaspoon at a time, until you achieve the desired consistency. Form mixture into balls. Flatten slightly into round discs. Place remaining breadcrumbs into a shallow dish. Coat each nugget with breadcrumbs. Heat oil in a skillet on medium high heat until hot. Arrange nuggets in the skillet and cook about three to four minutes each side until golden brown and crispy. Serve with yoghurt and mint dip.

Smoked Mackerel and Avocado Toast
4 thick slices cereal bread
2 avocados
250 g smoked mackerel
2 Granny Smith apples
A handful of shelled walnuts
12 cherry tomatoes, halved
Fresh rosemary
Extra virgin olive oil
Direction: Toast the bread slices. Peel the avocados and spread them over the toast. Cut the apple into thin slices and place them on the avocado. Add the smoked mackerel, cherry tomatoes, walnuts, rosemary and then season.

In preparing these quick recipes, consider using Beko’s FSGT61121 DXL Cooking Range, which has three gas plus wok burner, oven and grill. This cooker has a CleanZone, where the inner glass doors are coated in oleophobic technology, which resists dirt and grime.

The oven also has a Gas Safety feature, which senses flames that might occur. If the flame goes out accidentally due to wind or some kind of liquid, the gas flow is automatically cut off. Its fan-heating application makes it possible for multifunctional Beko ovens to save up to 40 percent energy than the standard outlines by “A” Energy efficiency class.

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