Sometimes it’s hard to keep up with life. It’s just what happens on occasion, no matter how much we try to slow down and do less. Kids get sick, work gets full on, life stuff happens, the house descends into chaos…
For times like this I think it is a great idea to have an emergency dinner capsule. A list of options for dinner that you can rely on, that you feel good about and most importantly that are no fuss to you. What goes on that list is a personal choice and whilst I’ll happily share with you what is on mine, I’d like to encourage you to create your own. I find often we forget about the good and easy options that we love, so this is a way to dig them out and keep them front of mind!
No rules, but a few things to note
- Keep it simple! This is meant to make your life easier. To give you peace of mind and a stress free approach to dinner when life gets busy. It is NOT an exercise in how much nutritional value you can cram into one meal.
- Make it varied! Having said that it is a great idea to make the meals relatively varied so you can alternate and have different things that are ‘good for you’, should you rely on this capsule for longer than a few days or a week. I’ll show you below what I mean.
- Enable others to help you! Choose meals that your partner (or older kids) can whip up too. By sharing some of the responsibility load, it will already make your life lighter.
- Start small! How many meals you choose for your emergency dinner capsule is entirely up to you. I’d recommend five to start off with. That gives you enough room to make them varied and eat a different meal every day of the working week but it’s a small enough amount to not get overwhelmed.
Here is my emergency dinner capsule!
Anchovy, Broccoli and Chilli Penne
Full of green goodness.
If you want to make it extra ‘good’, use wholemeal pasta.
Green Soup with Ginger and Miso
Warming and soothing. Great if you feel stressed out and under the weather.
Lots of greens and fermented goodness with the miso.
Salmon and Soba Noodles Salad
Soba noodles are partly or completely made out of buckwheat which adds extra nutritional value.
Ham and Artichoke Lasagne
So very easy to make! Only layering required.
A complete meal in one baking dish. What’s not to love!
A simple green side salad of baby spinach with a lemon and olive oil dressing will round it out (if you can be bothered).
Tomato and Olive simmered Chicken
Super moorish and simply served with good crusty rye bread (easiest option) one of my favourite dishes.
You can also serve it with rice or potatoes if you wish, brown rice if you want to be ‘extra good’.
And as a back up I’ve added a pantry staple that I have in the house at all times:
Pasta con Ceci
Why this emergency dinner capsule works for us:
- All of the family love these dishes!
- It can sustain us because it includes
- wholewheat, buckwheat and rye, potatoes, (brown) rice and chickpeas.
- a variety of leafy greens (broccoli, green chard, spinach)
- a variety of vegetables (leek, sweet potatoes, artichokes, tomatoes, red onion, spring onion, snow peas)
- one meal with oily fish.
- two meals with lean protein (ham and chicken)
- two vegetarian meals.
Of course there is room for improvement – there always is – but if sh*t hits the fan and I can’t think straight, these meals will keep us going without too much stress. Even if my husband has to do the shopping and cooking.
And lastly, a couple of ‘no recipe’ options
There are a few other meals that we rotate and I can rely on, that are noteworthy:
Potatoes with Cucumber Yoghurt (and flaxseed oil)
My toddler looooooves this meal. Loves it. Have never seen him eat that much. Make it tsatziki if you like, I just mix together yoghurt, grated cucumber and salt.
Sweet Potato and Celeriac wedges with Kimchi Yoghurt
(Ok, maybe no kimchi for the toddler.) Simply stir a bit of kimchi and a pinch of salt through yoghurt – delish).
Vegetable Soup
Use a base of chopped leek and potato, (and bacon for flavour if you’re so inclined) and then add any other vegetable you have floating in your fridge. I like to add about three different kinds. Top up with water, season, cook until tender and then blend to a creamy soup.
Make it more nutritious by adding a seed and nut sprinkle for crunch.
Abendbrot – it’s a German thing
Good quality sourdough rye bread with cured meats, cheese, eggs and raw vegetables such as baby spinach, tomatoes, cucumber, radishes, spring onions and antipasti such as olives, artichokes, and hummus. I reckon we have this about twice a week at least. So easy, varied and no cooking!
Couscous salad
A tray of random roasted vegetables is easily transformed into a proper dish with the addition of couscous (I like wholewheat or spelt.). Top couscous with hot water, let it sit for 5 mins until tender and then add the chopped roasted vegetables, some raw vegetables, baby spinach leaves and a dressing of lemon juice, olive oil, salt and pepper.
Other possible additions are feta, chicken, fresh herbs… anything you like really!
Create your own emergency dinner capsule
Don’t worry too much about the variety aspect just yet. Start by choosing meals that you love and can easily throw together. Then you can revisit your list later and see where you can add some wholefood goodness without too much fuss or switch meals when you come across something better.
I would love to know what you’ll include in your capsule or if you have any meal suggestions that others could benefit from too! Please leave a comment below and let me know :).
Much love,
Katrine x
