This is the second part of an educational series by Giant Eagle Corporate Nutritionist, Judy Dodd and Author, Laura Taxel entitled 'EAT HEALTHY'. Check back for updated advice on living well.
When it comes to meals, tight schedules and budgets pose extra challenges for the cook especially if eating healthy is a priority. Planning ahead makes the job easier. Taking time can save you time and the food you put on the table will be good for your wallet and your wellbeing. Here are some tips to help you get started.
• Concentrate on “planned-overs”. Buy items on “special” and make enough for more than one meal.
- Roast a chicken or turkey breast. A second meal can be sandwiches, a stir fry or a chicken Caesar salad.
- Use the crockpot for chili (beans with or without the ground turkey, tofu or lean beef) or ground turkey Sloppy Joes. Make enough to freeze the extras.
- Make a beef brisket or pot roast. On Day 2, use leftovers for beef barbeque; combine cut up meat with veggies, canned tomatoes and potatoes or noodles for a stew or with broth for soup.
• Stock up on basics:
- Rice, couscous, and pasta… Try some whole grains for added nutrition.
- Marinara sauce, canned tomatoes, pasta sauce, and packaged broth or stock.
- An assortment of frozen vegetables that can be steamed or microwaved when fresh vegetables aren’t available.
- Fresh, dried or canned fruit in juice (not heavy syrup). Add to salads, enjoy as a side dish or snack.
- Canned beans (black, pinto, kidney, chick-peas). Add to soups, salads, wraps or main dishes for protein and fiber.
- Peanut or soy butter, nuts, canned tuna and salmon .
- Pre-formed lean burgers, chicken breasts, fish fillets, and lean pork chops or medallions. Wrap individually and freeze. These can be thawed quickly in the microwave and finished on a grill or under the broiler.
Information provided by
Judy Dodd, MS, RD, LD, Giant Eagle Corporate Nutritionist. To get more of her wellness advice click on the
Healthy Living tab at
www.gianteagle.com