Finding a balance

14 Apr 2016
POSTED BY Alvin Thomas

Busy parents know that getting tasty, nutritious suppers on the table can be challenging so try these top tips for making meal times easy.

Weeknights: the time of day when the sun goes down and you are left with only limited time to finish answering emails, helping the kids with their homework and, of course, getting everyone fed. There is little to no time to think about what to serve, let alone prepare. So when it comes to dishing up quick, wholesome meals, maximising efficiency with preparation is key.

Rather than serve your family the same go-to dish, day-in and day-out, up the ante with a frozen prepared meal. Frozen foods are not only a fantastic resource for getting a delicious meal on the table in a jiffy but can help you meet guidelines for balanced nutrition by simply accompanying with a healthy side dish. Balance Your Plate, an educational campaign created by Nestlé, can help create a balanced meal. It offers suggestions on pairing frozen meals with sides of vegetables, fresh fruit, whole grains or low-fat dairy.

When choosing the right frozen-ready meal for you and your family, look for items that offer high-quality ingredients and preparation techniques that highlight flavour and simplicity. For example, a lasagne or delicious frozen crumbed fish could do the trick, and there are plenty of options to choose from in supermarkets. You can easily pair these with a refreshing Apple and Walnut Arugula Salad to achieve wholesome but tasty fare.

For more tips for building balanced suppers while using frozen prepared meals, search for “balance” at

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Fresh Apple and Walnut Arugula Salad

Fresh Apple and Walnut Arugula Salad

Fresh Apple and Walnut Arugula Salad

Servings: 1

Prep time: 10 minutes


  • 6 cups torn mixed salad greens
  • medium apples, chopped
  • 1/2 red onion, sliced
  • 1/2 cup dried 
  • 3 tbsp chopped walnuts, 
  • 1 garlic clove, 
  • salt and pepper
  • 4 1/2 tsp balsamic vinegar
  • 1 tbsp honey
  • 1 1/2 tsp lemon juice
  • 2 tbsp olive oil
  • 2 tbsp crumbled goat cheese (optional) 


  • In a large bowl, combine the greens, apples, onion, cranberries and walnuts.
  • In a separate small bowl, whisk together garlic, a pinch of salt and pepper, balsamic vinegar, honey and lemon juice. Then slowly add olive oil, continuing to whisk.
  • Pour dressing over greens, and toss. Top with goat cheese, if desired. Sprinkle with salt and pepper.

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