p. 12

Stanstead Journal - - FRONT PAGE -

(NC) Let's face it, be­tween work and school it's easy to fall out of your healthy eat­ing rou­tine. When cal­en­dars get filled with ev­ery­thing from hockey to er­rands, some­times we turn to quick so­lu­tions, but need­ing some­thing in a hurry doesn't mean you have to turn to fast food. Be­cel mar­garine has recipes and tips to help make meal prep for the week both heart healthy and easy. It can take less than 20 min. to prep meals for the whole week, not in­clud­ing cook­ing or bak­ing time. Keep these three use­ful tips in mind:

Know your fridge:

When it comes to meal prep­ping, you don't need to have all meals per­fectly mapped out — sim­ply take 10 min­utes prior to a gro­cery run to make note of what's miss­ing from your fridge that you need for the com­ing week. Don't for­get sta­ple items like mar­garine with sim­pler in­gre­di­ents. Did you know it can re­place but­ter 1:1 in any recipe? And it's ver­sa­tile for cook­ing, bak­ing, grilling and more.

Sun­day packing:

After a week­end gro­cery run, take time to pack weekly lunches on Sun­day —you can even use left­overs for week­night din­ners.

Stock the freezer:

If you're slow-cook­ing chicken or pot roast, try mak­ing a bit ex­tra and toss the left­overs in the freezer for fu­ture meals. You can even “up­cy­cle” left­overs to cre­ate de­li­cious sand­wiches for lunches. Try this quick, easy & de­li­cious recipe as your first step in make-ahead meal prep, as well as to make the most of fall's har­vest veg­eta­bles:

Gluten-Free Turkey Quinoa Meat­loaf

Prep Time: 15 min. Cook Time: 50 min. Makes: 8 serv­ings

In­gre­di­ents:

3 tbsp (45 mL) Be­cel But­tery Taste – no ar­ti­fi­cial colours, flavours or preser­va­tives – made from blends of plant & seed oils

10 ounces (300 g) crem­ini mush­rooms or white mush­rooms, finely chopped

1 medium zuc­chini, finely chopped

1/2 cup (125 mL) sweet onion,

finely chopped

1 lb (500 g) lean ground turkey

1/2 cup (125 mL) quinoa, cooked ac­cord­ing to pack­age di­rec­tions (about 1 cup cooked)

4 slices gluten-free sand­wich bread, pro­cessed into crumbs

1 cup (250 mL) no-salt-added tomato sauce, di­vided

1 large egg

1/2 tsp (2 mL) freshly ground black pep­per

1 tbsp (15 mL) firmly packed dark brown sugar

1/4 tsp (1 mL) salt

In­struc­tions:

1. Pre­heat oven to 375°F (176°C).

2. Melt mar­garine in large non­stick skil­let and cook mush­rooms, zuc­chini and onion, stir­ring oc­ca­sion­ally un­til veg­eta­bles are start­ing to brown and ten­der, about 8 min. Let cool.

3. Com­bine mush­room mix­ture with ground turkey, cooked quinoa, bread crumbs, 1/2 cup (125 mL) tomato sauce, egg & pep­per.

4. Form mix­ture into loaf & ar­range in shal­low roast­ing pan. Bake 40 min.

5. Blend re­main­ing tomato sauce, brown sugar and salt in small bowl.

6. Brush top of loaf with tomato mix­ture and re­turn to oven un­til meat­loaf is thor­oughly cooked, about 8 min­utes. Recipe tip: Cut the meat­loaf into sin­gle­por­tion serv­ings & store in plas­tic bags or con­tain­ers to pack for lunch or pre­pare in a hurry.

Nu­tri­tion in­for­ma­tion and more recipe ideas can be found online at be­cel.ca

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