Fast food with real flavour

EATING a healthy, balanced diet is vital – but as Scotland tries to ward off its reputation as one of the unhealthiest nations, it seems as if not enough of us are taking heed.

Admittedly it's not easy. If you are a person who is constantly on the run, it can be an uphill struggle. Today more then ever, people find time is a luxury and many look for fast food options to keep themselves going.

Time is money, as the saying goes, so spending it in the kitchen when you can heat something up in minutes can seem a waste.

But when most quick and easy options are as packed with artificial, fat-drenched ingredients as our diaries are with appointments, it's worth taking into account that delicious home cooking can be simple – and quick.

"Fast food" tends to conjure up thoughts of greasy burgers, deep fried fish and chips and ready-made microwave meals saturated in salt, sugar and preservatives. But those aren't the only options.

There are misconceptions that eating fast food means compromising on quality and taste – but there are plenty of meals that are tasty, healthy and quick to create.

Often the best recipes can be founded on uncomplicated, good quality ingredients and we're lucky to have some great local produce and local suppliers on our doorstep in Edinburgh. Using quality ingredients means that your meals will be bursting with flavour. Classic dishes with a twist can be prepared simply and quickly without cutting corners or compromising on taste.

Healthy food does not mean copious amounts of time in the kitchen – nor does it mean a bland bowl of fruit or veg.

Eating delicious, healthy cuisine makes a refreshing change from grabbing a pre-packed meal on the go, and can give you more energy to tackle that ever-increasing to-do list throughout the day.

Every meal should be something you take pleasure in eating, Food should be something to savour and look forward to, not just something that acts as fuel and nothing more.

Salads are often thought of as unexciting, tasteless and a last resort for those watching their waistline, but flavoursome ingredients drizzled with the right dressing can create a fusion of irresistible tastes.

A classic combination of ingredients such as tomatoes, olives and mozzarella can prove that a creative twist on a classic can be an ideal meal solution. By adding lean meat or fish, you can provide sustenance to the salad.

Supermarkets now have pre-cut vegetables and fresh, ready-to-cook stir-fries. All you need to add is some chicken or prawns and you have a good meal in minutes. Don't forget eggs, which are versatile and an important source of protein, essential vitamins and minerals. Frittata is nutritionally balanced and will fill you up.

You can vary Spanish omelette recipes by including Feta or goat's cheese, or by adding different vegetables for different flavours and textures.

It's convenience food without reaching for the takeaway menu or microwave.

• Nicolas Drew is senior chef de partie at Oloroso, Castle Street, 0131-226 7614


RecipesBalsamic baby mozzarella salad (serves one)
Ingredients:
1 bag baby mozzarella
2 tbsp. balsamic vinegar
1 small bag mixed baby leaves (rocket, lambs leaf and water cress)
25g sun dried tomatoes
25g black olives
4 cherry tomatoes (cut into halves)
1 sprig flat parsley (roughly chopped)
1 lemon wedge

Dressing ingredients:
30ml olive oil
10ml lemon juice
1 tsp honey
Pinch mixed herbs
Pinch chopped garlic
Seasoning

Method:
Drain the mozzarella. Once drained, marinate the mozzarella in balsamic vinegar for ten minutes. Wash lettuce and dry. Chop and de-stone olives. Chop cherry tomatoes into halves.

To prepare the dressing, make the salad dressing by placing olive oil, lemon juice and honey in a blender. Blend ingredients, and then add a pinch of mixed herbs, chopped garlic and seasoning to taste. If the dressing seems too thick, add a little orange juice.

Mix the olives, cherry tomatoes and sun-dried tomatoes together. Roughly chop parsley and add together with a drizzle of dressing. Serve with warm crusty bread.

Sesame seed salmon skewer with pac choi (serves one)
Ingredients:
200g salmon
1 bamboo skewer (pre-soaked in water to avoid burning when cooking)
1 pac choi
50g baby spinach
1 tbsp olive oil

Marinade ingredients:
1 tsp sesame seeds
2 tbsp soy sauce
1 tbsp.olive oil
4 drops sesame oil
Big pinch garlic and ginger powder
1 tbsp chopped coriander
Small pinch 'five spice'
Drizzle of honey
Salt to taste

Method:
Cut salmon into thumb size chunks. Mix the sesame seeds, soy sauce, oil and spices together. Add a drizzle of honey and a pinch of salt to taste.

Marinate the salmon. Pierce the salmon with the bamboo skewer. Grill for seven minutes.

Cut pac choi stems in half lengthwise. Cut stem off as well as any bruised leafy tops. Rinse each half thoroughly to remove grit. Slice each half crosswise into thin strips. Place all in a colander and rinse lightly. Wash spinach. Heat pan with olive oil. Fry the pac choi until wilted. Finally, add spinach for the finishing touch.