Meals made easy for the holidays
The busy holiday season is just beginning, which means our meals can sometimes take a back seat to other activities, leading to less healthy convenience or takeout consumption. I am sharing my top five tips for getting a meal on the table during the holidays — and, of course, these also apply at any time of year because life can be chaotic year-round.
1. Meal plan. You do not have to plan every meal, but simply planning a few easy supper meals for the week can save you time and money on the grocery bill, as well as reducing food waste. 2. Prep ahead. Again, this does not have to mean spending hours in the kitchen on your day off. Any small task can help to put you ahead during the week: for example, making a soup for lunches, or cutting up vegetables your family eats regularly so they will be ready in the fridge for when you need them throughout the week. 3. Use frozen veggies. Vegetables and fruits should fill up half of your plate at lunch and supper, and this is often an area people struggle with their diet. Frozen vegetables take just minutes to prepare and can help to balance any meal! 4. Cook once, and eat (at least) twice. Take advantage of leftovers! You can eat the same meal again or reinvent it into
something new. For example, with leftover chicken breast, you can make quick chicken quesadillas the next night.
5. Fish, tofu or beans and lentils are versatile and quick proteins to rely on when
time is tight. The salmon glaze recipe can be prepared in minutes. While the salmon is in the oven, throw together the rest of the meal such as rice and steamed veggies. This is a great family meal during the week but it also makes a perfect holidayworthy main dish. Preparation takes half of the time as an average roast, so you will have more time to enjoy with your guests. The pre-sliced frozen lemons and limes used in the recipe, new from the PC Insiders Collection this season, are another time-saver!
If your meal plan does not go as expected, have a few bailout meals as backup. Breakfast for supper, such as poached eggs or an omelette with your favourite add-ins, grilled cheese sandwiches with veggies sticks, or a quick shrimp stir-fry can all be prepared in about 20 minutes or less. You can easily make any meal a balanced one by remembering to make half the plate veggies, one-quarter protein, and onequarter whole grains.
Terry Daley is a Registered Dietitian with Atlantic Superstore in New Glasgow. Do you have a nutrition health goal in mind? The Atlantic Superstore dietitian team can coach you to success! Set up a personalized appointment at bookadietitian.ca or email us for more information at dietitian@loblaw.ca. Dietitian services are also available for schools, business and community groups.