When it comes to preparing meals for yourself or your family, planning is often left to the last minute, which can lead to choices that might not be as healthy as we wanted them to be.
If you’re busy but want to eat a bit healthier, these tips may help:
- Plan ahead. Create a meal plan for the week that includes three meals each week with enough servings for leftovers. If you have children, have them get involved in the meal planning process as well. Often when kids are involved, they will be more likely to accept the options prepared.
- Use kitchen gadgets. If you don’t have time at night to prep a full meal, try using a slow cooker. Prep all the ingredients in the morning and voila! You have a meal done when you get home. Or you could try a pressure cooker or air fryer to make meals quickly.
- Save leftovers when meal prepping and freeze them for the days that you don’t have time to prep a meal.
If you are trying to cut down on saturated fats or sugar, try these substitutions:
- Nonfat Greek yogurt for sour cream. This will give you some beneficial probiotics to help with your gut health.
- Olive oil for butter. This will be better for your heart, as olive oil is high in heart-healthy fats that help to lower "bad" LDL cholesterol.
- Whole wheat flour for white flour. This will add more fiber to help you feel full longer, control blood sugars better and prevent constipation.
Need meal ideas? Start with these three recipes:
Winter Brussels With Pear Chutney
Source: dishingouthealth.com
Total time: 30 minutes
Serves 6
Ingredients:
4 tbsp extra-virgin olive oil
1/3 finely chopped shallots
1 small pear cored and finely chopped
1 tbsp maple syrup
3/4 tsp salt
3 tbsp white balsamic vinegar
2 tsp finely chopped rosemary
1 lb brussels sprouts, trimmed and halved
Preparation:
- Heat 2 tbsp oil in large skillet over medium heat.
- Add shallots, cook 3 min.
- Add pear, maple syrup and 1/4 tsp salt; cook 3 min.
- Stir in balsamic vinegar and cook 8-10 min until pears soften and mixture is golden.
- Stir in rosemary and transfer to a bowl.
- Add remaining 2 tbsp oil to pan. Arrange brussels, cut side-down and cook undisturbed for 4 min until golden brown.
- Toss and continue to cook until crisp tender, 5-7 min. Season with remaining salt.
- Add chutney back to pan and toss with sprouts.
- Transfer to a bowl and serve.
Pressure Cooker White Bean Turkey Chili
Source: healthyheartyrecipes.com
Total time: 22 minutes
Serves 8
Ingredients:
2 tbsp olive or avocado oil
1 medium yellow onion, diced
2 garlic cloves, minced or grated
2 cups shredded cooked turkey
2 4.5 oz cans diced green chiles
3 15 oz cans great northern beans, drained and rinsed
4 cups chicken or vegetable broth, low sodium
1 tsp ground cumin
1 tsp dried oregano
1 tsp salt
1/2 tsp ground black pepper
2 TBSP fresh cilantro
Toppings (optional): lime wedges, sliced green onions, shredded cheese, sour cream (or nonfat plain Greek yogurt), crushed tortillas, chopped cilantro.
Preparation:
- Set the insta pot to sauté and add the oil to the bottom of your pot. Once the oil is warmed, add diced onions. Cook for 2-3 minutes until onions soften.
- Add garlic and cook 1 more minute, then turn off sauté function.
- Add remaining ingredients to the Instant pot: turkey, green chiles, beans, broth, cumin, oregano, salt and pepper.
- Secure the lid and seal the steam valve. Select manual HIGH PRESSURE for 12 minutes.
- Once the chili has finished cooking, perform a QUICK RELEASE. Remove the lid and stir in cilantro. Serve immediately with your favorite toppings.
Vegan Stuffed Peppers
Source: simple-veganista.com
Total time: 1 hour
Serves 6
Ingredients:
6 large bell peppers (any color), top cut off and seeds removed
1 tbsp olive oil or 1/4 cup water
1 medium onion, diced
3-4 cloves garlic, mined
2 (8 oz) packages tempeh, crumbled
1 cup zucchini, diced
1 cup yellow squash, diced
8 oz package mushrooms, sliced
1 tsp dried oregano
1 tsp dried basil
generous pinch red pepper flakes
1/4 cup fresh chopped parsley
1 can (14 oz) tomato sauce
1 cup cooked rice
Mineral salt & pepper, to taste
Preparation:
- Preheat oven to 350 degrees F.
- In a large skillet, heat oil/water over medium heat, add onion, garlic and crumbled tempeh, sauté for 5 minutes.
- Add the zucchini, yellow squash, mushrooms, oregano, basil, red pepper flakes, parsley, salt and pepper, and tomato sauce, cook for 2 minutes or so.
- Add rice and mix to combine. Remove from heat.
- Fill each bell pepper with vegetable mixture, making sure to pack it well. These are hefty stuffed bell peppers.
- Sprinkle with optional vegan shredded cheese.
- Cover with lid or tin foil.
- Place dish on the center rake and bake for 35-40 minutes.
- Remove cover and bake for another 5-10 more minutes. Cooking times vary, adjust to suit your needs.
- Once done, let cool a few minutes and serve with a sprinkle of freshly chopped parsley.
