Are meal kits healthy?

Start eating better with healthy and delicious meal kits 

Using a meal kit delivery service to help with weekly meal planning can break the habit of ordering expensive, calorie-packed takeout. 

A study carried out by The International Journal of Behavioural Nutrition and Physical Activity shows a direct correlation between time spent on food prep at home and a healthier lifestyle.

When you put fresh ingredients together yourself, or get them delivered straight to your door with a meal kit delivery service such as Fresh Prep, you have total control over what you’re eating. That can make a world of difference to your health.

At Fresh Prep, we focus on healthy whole foods when we develop recipes for our meal kits. Our recipe developers always incorporate fresh, unrefined ingredients and our sourcing team works hard to find quality ingredients, even if they sometimes cost more. 

In our recipes, we recommend you add salt to taste and we include a hearty portions of vegetables in all recipes. We include housemade ingredients and made-from-scratch sauces to avoid highly processed ingredients.

We have plenty of health-inspired recipes in our January menu. Here are our Top 10 to help kick start your healthy 2022:

  1. Chicken Hummus & Cauliflower Plate

In this delicious dish, Za’atar spiced chicken breast bites and caramelized onions are served on a healthy smear of our house made hummus sauce. This Middle Eastern feast is rounded out with cauliflower, pickled cabbage salad with fresh dill and toasted sunflower seeds and a side of toasted whole wheat pita – perfect for soaking up every last bite!

Pickled cabbage provides probiotics and vitamin K2, which are known for their health benefits, plus many other nutrients. 

  1. Lao Crispy Rice Salad 

Inspired by Nam Khao, one of our favourite dishes from Lao, this crispy rice salad packs some serious goodness! Spicy red Thai curry paste and ginger (a great source of antioxidants) are simmered into broken rice with toasted coconut flakes. This flavourful rice is then fried and tossed with napa cabbage, thinly sliced carrots, and heaps of aromatic Thai basil, cilantro and mint. 

  1. Chickpea Shawarma Bowl

This bowl is inspired by the much-loved traditional Middle Eastern flavour of shawarma, turned into a fresh and healthy salad bowl! This vegetarian dish features a tasty mixture of spring greens, cucumber, red onion, rainbow tomatoes, za’atar spiced toasted pita, and feta.

Did you know

Chickpeas offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease.

  1. Sesame-Crusted Seared Tuna

This seafood recipe is fresh, healthy and flavourful with sesame-crusted and gently seared MSC Certified Yellowfin Tuna. The tuna, an excellent source of B12, is served atop nutty brown rice alongside a filling salad of napa cabbage, thinly sliced carrots and avocado with a Chinese sesame paste dressing. 

  1. Spicy Thai Lentil Stew

A delicious middle-ground between Thai red curry and a comforting stew, this fragrant dish has notes of lemongrass, ginger, and lime. Filled to the brim with sweet potato, bell pepper, and Swiss chard, it’s a satisfying and spicy dish that will warm you up from the inside out.

Did you know

Lentils are high in protein and fibre and low in fat, which makes them a healthy substitute for meat. They’re also packed with folate, iron, phosphorus and potassium. 

  1. Ginger Cilantro Lime Chicken Salad

A healthy bowl of tropical flavours made right in your kitchen! A light-yet-creamy coconut yogurt dressing is tossed with napa cabbage and lightly charred green beans. The bowl is topped with protein-rich pan-seared chicken breast with warming yet fresh flavours of ginger, cilantro and lime. The final touches of toasted coconut shreds tie this health-inspired recipe all together for a crispy texture and subtle sweetness.

  1. Spicy Salmon Salad

Inspired by our love of chili oil, this salad is sure to bring a little heat to your dinner time routine! Spicy chili oil marinated, sustainably sourced salmon sits atop a colourful salad of romaine, radicchio, green lettuce and dill. Garnished with crispy chickpeas, all tossed in a creamy lemon caper dressing. 

Did you know

Did you know, the impressive benefits of chili oil include protecting the skin, boosting cognition, relieving pain and soothing inflammation.

  1. Kimchi Beef Lettuce Cups

Light on carbs but heavy on flavour, these kimchi beef lettuce wraps are perfect for a weeknight dinner. Thinly sliced beef sizzles in a Korean bulgogi-inspired glaze and is stacked into delicate baby gem lettuce leaves. The wraps are balanced with bright carrot and cucumber pickle and served with a funky garnish of fresh kimchi. As a fermented food, kimchi is an excellent probiotic, with the same lactobacilli bacteria found in yogurt and other fermented dairy products to aid healthy digestion.

  1. Curried Maple Mustard Arctic Char

We bring you the perfect balance between comforting and healthy. Crispy sustainably sourced Arctic char is generously coated in a warming curried maple mustard glaze. The char is perfectly paired with a side of garlicky roasted kale and rosemary roasted butternut squash. Arctic char is a great source of omega-3 fatty acids. These fats help to keep the heart healthy and are good for brain development. Arctic char is also an excellent source of protein, needed to build and repair all parts of the body.

  1. Za’atar Roasted Vegetables & Hummus

Get healthy by filling your dinner bowl with all the colours of the rainbow. This Middle Eastern-inspired recipe starts with a base of bright turmeric seasoned rice, topped with za’atar roasted broccoli and cauliflower and crispy chickpeas. Finish it off with a sweet and zippy orange sumac dressing, creamy hummus and some freshness from gem tomatoes and aromatic mint.

Start your New Year off right with Fresh Prep Meal Kits and Add-ons 

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