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FAST FOOD HACKING

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GET TOOLED UP Get a decent knife. It won’t be super cheap but it will last a lifetime if looked after well.

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PANS > a small saucepan > a pan with a lid > a decent frying pan > a wok

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TINS / TRAYS > a tin you can roast stuff in > a flat ‘baking tray’

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AN ELECTRIC STEAMER These are cheap, and excellent.

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TIP 1: LEARN TO CUT STUFF UP You can halve your prep time by learning some knife skills.

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TIP 2: YOU CAN STEAM MOST VEG Depends on the veg and whether you like it crunchy or soft but anywhere between 10 and 25 minutes in a steamer. Done. Lovely.

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EASY MEALS A source of protein + a big pile of veg. The more colourful your meal the better.

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WASH AND CHOP UP > broccoli > brussels sprouts > carrot > beans > corn on the cob

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PUT IT IN THE STEAMER

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GET YOUR PROTEIN > A chicken breast > Pork, lamb or beef steak > Halloumi > Tofu or Quorn > Tuna, salmon or other fish

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COOK > Bit of salt and pepper > Get your pan hot, give it a spray with some olive oil > Turn on the steamer > Cook your meat/fish/halloumi

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TIP 3: WHAT YOU DON’T STEAM YOU ROAST Roasting makes everything delicious. > Roast cauliflower > Roast sweet potato > Roast brussels sprouts > Carrot ‘chips’, courgette ‘chips’

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ROAST EXTRA VEG. Keep it in the fridge for quick meals.

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STIR FRY STUFF Stir frying is the ultimate quick meal.

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GET EVERYTHING READY IN ADVANCE > any veg you like cut up small > garlic, ginger, spring onion, chilli > cashew nuts > chicken / beef / salmon / tofu etc. > soy sauce

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HAVEN’T LEARNED TO CUT STUFF UP YET?

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CHEAT You can buy jars of “lazy” ginger, chilli and garlic. You can buy frozen ginger, chilli and garlic You can buy ready prepared stir fry veg.

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COOK 1. Get the wok nice and hot. Add a little oil. 2. Chuck in the ginger, chilli, garlic, spring onion 3. Stir like mad for a minute or two 4. If using meat add it, get it brown, chuck onto a plate 5. Put in the rest of the veg 6. Add a little soy sauce and cover the pan 7.When the veg is almost soft enough put back in the meat and cook till done.

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THE SMALLER YOU CUT UP THE VEG - THE QUICKER IT COOKS

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YOU PROBABLY DON’T NEED RICE OR NOODLES.

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IF YOU MUST MAKE IT WHOLEGRAIN (IT’LL TAKE A LITTLE LONGER TO COOK THAN WHITE)

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“Eat food. Not too much. Mostly plants.” — Michael Pollan