Healthy eating is often a casualty of crammed schedules, too many people running in too many directions, the exhaustion that can accompany illness, or the temptation of pre-packaged meals. But it's worth it to plan nutritious meals that take minutes to prepare, using economical provisions from local markets and staples from your fridge and cupboards.
Foods to Have on Hand
A well-stocked pantry makes meal decisions simple and food preparation a snap. The Center for Spirituality and Healing at the University of Minnesota suggests a basic list of healthy foods. Keep non-perishables that combine for a meal, like raisins and steel-cut oats with cinnamon for breakfast. Stockpile brown rice, quinoa, risotto and dried pastas. Olive, canola and toasted sesame oils, low-salt tamari, balsamic vinegar, and bottled sauces are key ingredients of many easy dishes. Canned tomatoes, tomato paste, tomato sauce, artichoke hearts, canned fish and beans are mixable and versatile. Keep onions, green onions and garlic in the crisper for longer shelf life. Fill cupboards with dried fruits, vegetable bouillons, all-fruit jams and preserves, nuts and nut butters.
Family Grazing
The kids will eat whatever is available so be sure it is quick and healthy. Fresh veggies are great when cut up and dipped in hummus. Low-fat yogurt and whole fruit is a satisfying, no-prep, breakfast or pick-me-up. Whole grain crackers and low-fat cheese will hold the hungry until dinner. Water is easier to grab than a soda and has no high fructose corn syrup in it. Pre-packaged fried, fatty and sugary snacks or meals don't really save any time when you count the cost in health.
Cook Once, Eat Twice
Leftovers can be liberating. The University of Nebraska Extension advocates cooking healthy meals in large batches and freezing the extra for future meals. It takes no longer to make a big tray of lasagna or a huge pot of stew than it does to make one meal. The savings in time and food dollars really adds up. Pulling a pre-made, nutritious meal out of the freezer on a busy night is healthier, cheaper and just as quick as take-out. Turning tonight's broiled salmon into tomorrow's cold salmon salad is another way to stretch food dollars while shrinking preparation time.
Groceries from the Green Market
Farmer's markets have some of the freshest and most interesting food available---all in season and none shipped half-way around the world before it gets to you. Bring cash, your own shopping bag and a general list of ingredients for your favorite quick meals. The American Dietetic Association recommends talking to the vendors to learn recipes for unfamiliar items. Be flexible: if there's a lot of squash, make that casserole-of-the-week instead of green beans. Look for poultry, eggs, cheeses and baked goods---and end-of-day bargains that farmers don't want to cart home.
Healing Strategies
Planning and cooking meals may seem overwhelming if you suffer from a chronic illness, but that's exactly when you need regular, nutritious meals. The Tennessee Department of Health AIDS Support Services suggests relying on your blender and your microwave to make meal prep fast and easy. Frozen berries with low-fat yogurt is an instant blender smoothie. Blenders turn cooked veggies into tasty soups. Canned or frozen soups heat in minutes in the microwave. Pour them over pasta, rice or whole grain toast for dinner. Throw pine nuts, frozen peas, minced garlic and a few chopped herbs in with 5-minute cous cous for a delicious lunch.
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