Let's face it, we are all busy, over extended, tired. Whether you are working your way through school, providing for a family, a single mother, or a working couple your life and your time are very taxed. Companies like the fast food giants, know this and they exploit it. They are aware that the idea of slaving over a kitchen stove after a long day, while the kids run around screaming is a dread that most people live with everyday, and as such offer you a cheap alternative, the 5 min $10 meal with no cleaning or preparation involved.

I have seen this so many times, a tired and over whelmed mother walking her kids into MacDonald's or the like to feed them and save the hassle of shopping, preparing, cooking convincing the kids to eat and then the horrible clean up at the end. I feel for you I really do, but I also worry about the health of our nation's children as they grow up with this kind of diet. So for that reason I have sat down and made up this little list of a few very healthy, very tasty meals that are cost effective and will consume very little of your time. I hope they are of some help in lightening your already over bearing load.

1. Sushi rolls These are super easy to make, and can constitute anything from a lunch box meal to a full dinner. The preparation time in minimal, the clean up time is nearly non issue and the health benefits are through the roof.

Here's how it's done!

What you need:

• Nori sheets (seaweed squares)

• Cooked rice

• Cut up a few cucumbers into sticks

• A small saucer with soy sauce

• Your choice of seafood

I tend to use the following for my sushi nights:

Crab meat: comes in long strips and is easy to roll into sushi rolls

Hotate (scallops): see salmon, plus these are a great source of energy.

Salmon: I just love salmon

Muscles: tasty as hell

Tuna with some light mayo: great for the kids if they don't like the idea of fish.

Now making this type of sushi is similar to a burrito, you just start with the Nori, add some rice, then add you choice of raw seafood and cucumber sticks, fold the nori like a burrito, dip it lightly in the soy sauce and enjoy.

Note you can also use left over's like chicken, roast beef etc to make these for the kids lunches the next day. The concept is sushi, but there are many applications.

2. Simple stir fry.

Grab some basic vegetables; I use cabbage, bean sprouts, chick peas and carrot (thin sliced)

Some thin cuts of meat, I prefer chicken but any will do.

Udon noodles

Soy sauce

Rice

Cook the meat with a modest amount of soy, till nearly done, add vegetables, as the vegetables begin to cook add a small cup of water to create a soup, then add udon, cook for a few more minutes. Serve with rice to the side. This dish takes me about 20mins to prepare in total. Simple tasty and healthy.

There are a couple of ideas for now, I will be adding more detailed recipes to my diet pages on INFORM 4 FREE each few weeks so please feel free to stop by and have a look for more simple healthy meal ideas, there are quite a few up there already.

Eat healthy, save money and enjoy meal time together.