CF Cooking Episode 4: Healthy Food for Tired Busy People

CF Cooking Episode 4: Healthy Food for Tired Busy People



hi everyone my name is Paul I'm the Western Australian cystic fibrosis dietitian thank you for joining us today in the fourth video of our series for cooking for people with CF today we're looking at some recipes to help you recharge your batteries when you're really tired or just need a meal light here to keep you going really pleased to have Mitch message oiling me today which may be well known to many of you he's a tireless worker for the CF community is currently the vice-president of cystic fibrosis Australia he is the CEO of clan WI and is involved in a range of CF and other health-related bodies he also lives with and managers cystic fibrosis Mitch welcome thanks Paul it's great to be here and I think these videos are going to be a fantastic resource for that Sam community which with all the great work you do you must hardly have time to sit down we know the importance of nutrition in CA so tell me how do you wheat well when you are really tired for busy life is really busy and having CF does make you really tired so I found that I have to eat regularly but I also make sure that I have some convenience foods that are healthy available to me whenever I meet so I've got something and if I have takeaway I choose healthier options sounds good though all the recipes we have viewed today are designed to help you when you're really tired we have an avocado smoothie that is a great start to the day an Italian roast chicken that is so easy you won't believe how tasty it is a cheese omelet that takes just a couple of minutes to cook and the arm and vegan ginger energy balls are so delicious you and your friends will want more of breakfast is a really important meal because it gives you energy for the day and helps you to think into work it's also the meal I tend to overlook when I'm not hungry or imanari so this avocado smoothie is a really nutritious breakfast replacement that will give you energy to kickstart your day so Carrefour cup of oats in water overnight in the fridge in the morning drain off the water and place in a blender add half a ripe avocado and two to three hundred mils of full cream milk 100 grams of Greek three tablespoons of honey half a teaspoon of cinnamon half a banana and a handful of English then for Lambeth avocado smoothie quick and easy the recipe we've done here is for one person but if there are two of you simply double the ingredients this next recipe is really easy and surprisingly tasty it does take about an hour to cook in the oven but preparation is minimal so you have some time to do other things or just have a rest while your way Spray a roasting tray with nonstick spray and then arrange the chicken marinate in the truck with plenty of room to allow them to cook drizzle with extra virgin olive oil and then season with salt and pepper now add the onions and garlic celery curves and tins of tomatoes using the empty team wood half a tin of water in each tomato tea and then swirl then pour it into the next tin and repeat until you have all of the tomato juice and remnants out of the team's set your timer to roast the chicken for 45 minutes at 180 degrees Celsius then remove the tray from the oven and cover each piece of chicken with a slice of bacon turn the temperature down to 160 degrees Celsius and cook for another 15 to 20 minutes to slowly cook the chicken fruit tradition that is so easy to bake it's really healthy and delicious serve it with carbs potato or pasta and you have an easy meal for when your time when you're busier can be harder to eat healthy or adequately but there are recipes that give you the nutrition that you need and can be prepared in a flash this omelet is simple and fast it makes a quick snap or a meal when you're tired busy or just can't be bothered cooking eight olive oil in a pan to a moderate heat and break the eggs into a clean bowl add half an eggshell of cream to the egg mixture then salt and whisk to break up the eggs add the egg mixture to your hot pan and gently stir the egg mixture continuously to cook all of the mix evenly and prevent it burning on the bottom when it starts to reach a fluffy texture turn the heat down and let it cook to set add the grated cheese and after about a half a minute gently lift the egg around the edges and fold in half on itself cook it for a little longer and then if you're able flip it over to cook it on the other side and set the omelette omelettes are an inexpensive meal and give you a good surf of protein just serve with toast for carbs and you have an easy meal which like most people would see if I'm sure there are times you need an energy boost to get you through to the next meal that's absolutely true Paul but I found that while caffeine and energy drinks can give you a short-term boost they can also leave you more tied in the long run so I'd like to have a high energy snack available for when I need it thanks Mitch that's a great lead into our final recipe for today these bliss balls are really easy to make and a delicious energy boost to take with you whenever you need grind two cups of almonds in your food processor until you have a coarse to fine texture add the destin'd dried figs plus a ginger and cinnamon next put in the orange juice zest and either tahini or peanut butter salt and mix until it starts to form a ball you may need to use extra liquid at this point and you could use either olive oil or lemon juice or orange juice shake the mixture into small balls about the size of a strawberry and then roll in the desiccated coconut you can keep these in the fridge for five to seven days or in the freezer for longer but they probably won't last that long they're a great snack for an afternoon energy boost or / recovery after sport eating healthy doesn't have to be expensive in terms of time or money by planning ahead you could be ready for the days where you need an easy meal like today's chicken try cooking double the quantity of the recipe and then you can freeze some for an easy meal and leftovers are great today's mashed potato can be tomorrow's bubble and squeak with your bacon and eggs don't forget the carbs give you energy potato pasta rice and bread give you a muscles and brain energy to function thanks for your input Mitch it's been great having you in the safe kitchen do you have a closing message for the CF community I'd like to say that if you're feeling tired it may simply be that you haven't had enough sleep so I always try to eat well every day exercise when I can and rest when I need to because that's the recipe that works for me

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