8 nutritious 10-minute meals for the time-poor parent

This family recipe list needs to be put into a weekly calendar in your home. Nutritious on-the-go recipes that work in the morning, for a healthy midday snack or when you just need to throw something together.  

1. Avocado and truffle Avocado is just unreal. You can bake cakes with it. I mean unreal. Anytime of the day. Read on.

1. Chop up that bad boy.
2. Dose it in black-cracked peppercorns.
3. Throw it onto rye bread specifically and drizzle truffle oil on top for a hearty morning breakfast.

  2. Over-morning/lunch/the late late oats These have been re-hashed from overnight oats as 20 minutes soakage is perfect for the same effect.

1. Right. Chop up a banana. Smash it to a pulp.
2. Mix it with a half cup peanut butter, the cup of almond milk, the teaspoons of agave syrup, vanilla and cinamon. (Chia seeds too if you like).
3. Pop in the oats.
4. Stick it in a container whatever is at hand: babies feeding container if you have one eye on the clock. Our Sophie I'm looking at you.
5. Vóila. Tasty brekkie is ready for the handbag. Try these other recipes if you want to experiment.

  3. Bean there for that Heinz beans are naturally high in fibre and protein with a low fat content. This is a complete meal at any time of the day especially at breakfast. No messing.

1. Stick on the oven (150C or Gas 6).
2. Get some regular beans.
3. Get a slice of regular bread or tiger bread works beautifully. Cut in half.
4. Heat beans and in the meantime base the bread with real butter.
5. Get some tinfoil. Place half slice on with hot beans on top. Cover with remaining slice.
6. Cover over tinfoil and twist edges.
7. 5 mins in the oven and it is the ultimate upgrade to baked beans.
8. Add half a teaspoon of curry powder if eating this in the evening*. Like amazing*

  4. Protein yogurt and berry nice fruit Dried cranberries are your new best friends. I promise you will never leave the kitchen counter.

1. Boil the kettle.
2. Throw some cranberries into a bowl with the yogurt.
3. Drizzle agave syrup if you are bold.

  5. The morning scramble Smoked salmon with scrambled egg and basil made with cream. No bread. Include black coffee with cinnamon.

1. Boil the kettle.
2. Get 2 eggs.
3. Break eggs into a non-stick pan with a drop of cream.
4. Furiously mix with spatula.
5. Whip in the basil (1/2 teaspoon)

  6. Poached emosh Poached eggs with little fish that pack a powerful energy punch.

1. Boil the kettle.
2. Get 2 eggs.
3. Grab the tin of sardines. Open lid halfway. Pour and squeeze the oil or brine out
4. Fetch a saucepan. Throw in the boiling water and 1/3 of a cup of Apple Cider Vinegar. Swish it round with metal spoon until the water is spinning.
5. Gently break in the two eggs and spin water again.
6. Remove when done and eat with fish on top.

  7. Sweet mother of bacon Hear me out on this one. Perhaps, the consequence of having nothing on the morning of a friends wedding or the day after the night before. When you are starving anything goes but, this is truly delicious.

1. Get some coconut oil, Bacon. An apple, cabbage (we are Irish, you ave cabbage) and some onions.
2. Chop them up basically.
3. Get the wok/pan and fire it all in.
4. Stick an egg on top of the lot and cook slowly until done. Yummers.

  8. Egg non-muffin top

1. Get a cake tin.
2. Little oil on each section.
3. Anything you like in here. Eggs, spinach and fea cheese is the fastest.
4. Bang it all in and its done in a jiffy!

Yum...