5 nutritious easy-to-prep recipes for moms on the go

If you're still settling into the new year while running after busy toddlers and chasing deadlines, try these easy-to-prepare recipes for busy moms.

Our expert, Monique Piderit, a registered dietician at Nutritional Solutions offers some easy-to-prepare recipes for busy moms.

Egg muffins

This recipe can work as a lunch box filler or for a quick and easy breakfast. Add your child’s favourite veg.

*Serves 12

Prep time: 5 minutes to prepare, 20 – 25 minutes to cook.

 Ingredients

  • 12 eggs
  • ½ onion, diced
  • 2 cups vegetables of choice, diced (carrots, baby marrows, spinach, mushrooms, peppers, tomatoes etc)
  • 1 round low-fat feta
  • Salt and black pepper, to taste

 Method

  • Preheat oven to 180°C.
  • Spray a 12-cup muffin pan with non-stick cooking spray
  • Beat the egg and then add salt, onion, vegetables of choice and feta.
  • Pour the egg mixture one third of the way up in each muffin cup.
  • Bake for 20-25 minutes or until set completely.

Egg muffins

ALSO SEE: 3 healthy and wholesome breakfast recipes for busy moms

No-bake energy balls

Healthy fats like nuts and seeds are essential for a healthy brain. 

Prep time: 10 minutes to prepare, 30 minutes to chill, 10 minutes to make energy balls.

Ingredients

  • 1 cup raw oats
  • 2/3 cup desiccated coconut or coconut flakes
  • 1/2 cup nut butter e.g. peanut butter, almond butter
  • 1/2 cup ground flax seeds
  • 1/2 cup dark chocolate chips
  • 1/3 cup honey
  • 1 tsp vanilla essence

 Method

  • In a bowl, stir all ingredients together until thoroughly mixed. Cover and chill in the refrigerator for 30 minutes.
  • Once chilled, roll the mixture into golf-ball sized portions. Store in an airtight container and keep refrigerated for up to 1 week.
  • Makes about 20 energy balls.

Healthy energy balls

Peachy mint iced tea

Don’t forget to send a water bottle to school each day and extra for long hot days or after-school sport.

*Serves 8

Prep time: 5 minutes

Ingredients

  • 4 rooibos tea bags
  • 2 litres boiled water
  • 1 cup fresh mint
  • 1 cup diced peaches or 1 tin peaches (in fruit juice), drained

Method

  • In a large jug, add 4 tea bags to 2 litres of boiling water. Allow to steep for 5 – 10 minutes.
  • Remove tea bags. Add mint and peaches, roughly chopped.
  • Cool in the fridge overnight. Serve chilled.
  • Makes 2 litres of iced tea.

Peachy mint iced tea

Banana choc smoothie

Make smoothies the night before and store in an on-the-go coffee flask or glass bottle to drink in the car on the way to school.

ALSO SEE: 7 healthy smoothies that moms and kids will enjoy

*Serves 1

Prep time: 5 minutes

Ingredients

  • 1 small banana
  • 2tbsp raw oats or oat bran
  • ½ cup plain yoghurt
  • 1 tsp unsweetened cocoa powder
  • Water or ice, as needed

Method

  • Blend banana, oats, yoghurt and cocoa powder.
  • Adjust consistency using water or ice as needed.

Chocolate and banana smoothie

Carrot cake oats

*Serves 1

Prep time: 5 minutes to prepare, eat the next day.

Ingredients

  • 4 tbsp raw oats
  • ½ cup plain yoghurt
  • 1 grated carrot
  • 1 tsp cinnamon
  • 1 tsp honey

Method

  • Mix together oats, yoghurt, carrot, cinnamon and honey.
  • Spoon into a container or jar with a tight-fitting lid.
  • Close and refrigerate overnight.
  • Serve hot or cold, as desired.

Oats

'
scroll to top

Send this to a friend