I’ve received countless emails and requests from you guys, mostly students, for some quick, easy and healthy meal ideas that are affordable as well! I felt it was so important to help with this – it really can be difficult to find nourishing options when you’re on the go or out of home, whether at school, uni or work. This series will equip you with the skills and inspiration you need to create your own meals and snacks from scratch – making it so much easier to get the nutrients your body needs without breaking the bank.
I would love to hear your own tips and tricks for creating easy and affordable healthy meals that work for you too!
Part One: Easy Lunches
Lentils in Tahini
So simple and so delicious. Just add organic, canned lentils (drained and rinsed), a tablespoon of tahini, juice of half a lemon, olive oil, salt and pepper to a bowl and stir until lentils are coated. Add any leftover sautéed greens or roasted veggies and you’ve got a healthy meal in under 5 minutes.
5-Minute Vegan Bolognaise
The quickest bolognaise you’ll ever make! Just add a little organic tomato-based pasta sauce and some canned chickpeas (drained and rinsed) to a saucepan and heat until warm. Serve on a bed of shredded zucchini, add any other leftovers you may have and sprinkle a little parmesan cheese on top – voila!
Easy Garlic and Chilli Greens
A great side or foundation for any healthy meal – just chop up whatever greens you have in the fridge (I love broccoli, kale, leeks and silverbeat). Heat up a frying pan with 1 tbsp coconut oil, toss in a crushed garlic clove. Throw in the greens once the garlic is starting to brown and sauté. Sprinkle a few splashes of boiling water to the pan so the veggies steam at the same time. Once almost cooked, add a pinch of salt and chilli flakes, drizzle over some olive oil, tahini and lemon juice and sauté until well-cooked. Serve with your protein of choice!
Roast Veggies and Chickpeas
Any leftover roasted veggies are perfect for lunch the next day. Canned chickpeas are a great plant-based protein option and are so affordable too. This salad took me 5 minutes – washed greens, leftover roasted veggies, chickpeas (organic, drained and rinsed) and an easy tahini-lemon dressing (1/4 cup tahini, juice of half a lemon, 3 tbsp warm water and a pinch of salt stirred together until smooth!)
Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time. My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.
With kindest regards Samantha
I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.
When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.
I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.
Hey Jessica! I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again
I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!
Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.
Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!
I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).
I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud
My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.
I want to empower you to make good choices, every day. I want you to enhance your understanding of health and nutrition. I'm committed to making sure you live the best life. Because you deserve it. Are you ready to start feeling great?
Let me know your email address so I can send you an eBook '7 Days on my plate' - a little gift from me to you!