The advice on the pressure cooker can be key to easy healthy eating. Pressure cook a pot of beans and a pot of brown rice on the weekend, or any other free time opportunity, store them in a ceramic bowl in the fridge. When you want dinner throw some sunflower/pumpkin/sesame seeds in your dry wok or pan and roast them stirring w a wooden spoon over a medium flame till they turn golden (takes less than five minutes) set them aside. Chop some veg, maybe chicken or other meat if you want, saute in good virgin olive oil, veg first, the protein in the meat makes it stick to the pan, add meat pieces sprinkle spices as you stir, I like garlic, thyme, curry, pepper. When stir fry is oil coated and looks hot. sprinkle soy sauce (tamari is best) over, stir in, cover, and turn heat down to low. The salt in the tamari will bring moisture out of the veg and the stir fry will steam to your desired degree of cooking. Microwave some rice and beans, plate the beans rice and stir fry, sprinkle seeds on top...yum.