Instant Food
There are many occasions when people want meals in a hurry. The food industry has catered for this need with instant foods such as two minute noodles, two minute couscous, quick cook polenta, instant spaghetti and lasagna, three and four minute pasta meals and ready to use chick peas and lentils. But just how healthy are these foods? Rosemary Stanton examines their nutritional value.
Instant Noodles
Instant noodles represent the biggest category of instant foods and supermarket shelves are lined with their varieties. Nutritionally, they are a good source of carbohydrates, but they do have some problem ingredients.
Vegetable oil is listed as the second ingredient, and while none of the common brands show nutritional information, their consumer information service will show that some products have as much as 16 grams of fat per serve. Each packet contains two serves, but most people eat a whole packet which means that a meal of noodles contains as much fat as a hamburger.
The other potential problem is salt and flavouring content. Salt is the main ingredient in the flavour sachet followed by sugar and various flavour enhancers including MSG, which many people wish to avoid.
Alternative
Not all noodle products are unhealthy. Look for less processed products, such as plain rice noodles, which cook in around the same time, contain no added flavouring and have virtually no fat. They can be supplemented with sauce or some quick stir fried vegetables.
Other pastas
Instant lasagna is a useful product with the same composition as any other pasta – low fat and high carbohydrates. Instant spaghetti cooks in 8 minutes, which is the normal cooking time for pasta of that consistency. Although it is not much faster to cook, it is a good pasta and makes an excellent quick meal.
Pasta snack packs are also available, but like the instant noodles they contain about 16 grams of fat and a lot of salt.
Instant couscous is a good idea although any couscous can be prepared by pouring boiling water over it and leaving for a couple of minutes. This method does not taste as good as when it is properly steamed, however it is a good quick meal and excellent for bushwalkers.
Legumes
Legumes are the best of the instant foods. Chick peas and lentils are very nutritious but preparing them can be time consuming. Instant legumes show how food technology can be used well. These products are soaked and cooked in pure water with no additives and the nutrients are sealed in vacuum packing. They are more expensive than ordinary chick peas or lentils but have excellent nutritional value.
Instant products are varied in quality but there are some that are good for you, and if fresh vegetables are added, a fast and nutritious meal is possible.
Ratings – Rosemary rates the nutritional value of instant foods in the following order
1. Chickpeas and lentils
2. Polenta and couscous
3. Instant spaghetti and lasagna noodles
4. Instant noodles and pasta snack packs
Recipes
Stir-fried vegetables with noodles
Ingredients
400g rice noodles
1 tablespoon vegetable oil
1 small chopped chilli
1 clove garlic, crushed
2 teaspoons finely chopped fresh ginger
6-8 cups vegetables (choose any or all of sliced onions, mushrooms, broccoli, cauliflower, Brussels sprouts, carrots or pumpkin plus green beans, snow peas, shredded English spinach, cabbage or Asian vegetables)
1-2 tablespoons soy sauce, preferably salt reduced
Method
Cook noodles according to packet directions.
Heat vegetable oil and stir-fry chilli, garlic, ginger and vegetables for three to four minutes, or until vegetables begin to soften slightly.
Add soy sauce and noodles and toss lightly together. Serve immediately.
Serves four.
Chick peas and English spinach
Ingredients
2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, chopped
1 chilli, finely chopped
1 bunch English spinach, stalks removed
450g Quickpulse chick peas
freshly ground pepper
1/2 cup chopped mint or parsley
Method
Heat oil in a large frying pan or wok and cook onion, garlic and chilli until onion softens.
Add chick peas and spinach and toss until heated through.
Season with pepper and add chopped mint or parsley.
Serves four.
Further Information
For more of Rosemary Stanton’s advice on food and nutrition consult:
Rosemary Stanton’s Complete Book of Food & Nutrition (Simon & Schuster, revised edition 1995, rrp $29.95)
Eating for Peak Performance (Allen & Unwin, second edition, 1994, rrp $14.95)