The power of planning
Are you stuck in a food rut or are mealtimes feeling too rushed?
If you ask most dietitians about the secret to getting healthy meals on the table in a hurry, they will say it’s all in the planning.
A meal plan is the key to saving time, energy and money, along with setting you up to make better food choices and reduce food waste in the kitchen. A plan will help you make a grocery list, so you have healthy choices in your kitchen. And you will be less likely to make poor food choices or resort to take-out or restaurant meals.
BUILD YOUR PLAN
•Make a list of meals that your family likes.
•Use a calendar or a blank sheet of paper.
•Check the fridge or freezer for foods you can use in your meal plan. Check the Sobeys flyer for sales and meal ideas.
•Write down your meal plan for the week or even a few days. Don’t forget to include leftovers in your meal plan.
•Make sure each meal fits your family’s schedule.
•Get ideas for new foods or recipes you would be willing to try.
ASK FOR HELP
Post the meal plan where your family can see it. Ask them to help in some way. Meals will be ready quickly if everyone pitches in.
TIME SAVING TIPS
•Save cooking and clean-up time by making one dish meals such as chili, casseroles or soup.
•Cook once, eat twice. Pick a day of the week where you can do some cooking. Double your recipes and freeze for another meal.
•Plan to cook extras that you can use in another meal. Grill extra vegetables, roast another chicken breast or cook more pasta than you need. Then you have the start of a quick stir fry, salad or power bowl for another meal.
•Use a slow cooker to have one pot meals ready when you get home. Or speed things up and use a multicooker.
•Use ready-to-go foods like pre-made salad, pre-cut vegetables, rotisserie chicken or pizza from the deli. These are great time savers when you are in a rush.
•Look for quick cooking proteins, like shrimp, fish fillets, stir-fry strips or thin cut meats.
•Stock up on canned beans to add to soup, rice or salads. Try black beans, chick peas or lentils.
•Make space in your freezer for frozen vegetables. Just heat and eat!
GET READY AHEAD OF TIME
•Grate cheese and store in the fridge for sandwiches or salads. You could also freeze for pizzas and sauces.
•Chop vegetables like carrots, celery or peppers. Use in salads or stir fries or serve in lunches with dip.
•Freeze meat in a marinade so it is ready to cook when you thaw it.
•Cook extra grains like rice or quinoa and freeze into meal sized servings.
•Take foods out of the freezer the night before to thaw in the fridge. Thawed items cook faster than frozen.
Slow Cooker Taco Chili
Serves 6
Ingredients:
1 cup 250 ml Frozen vegetables, spaghetti mix
1½ cups 375 ml Black beans, drained and rinsed
1 cup 250 ml Tomato sauce
3 cups 750 ml Tomatoes, canned, diced, no added salt
2 tbsp 30 ml Cumin
2 tbsp 30 ml Chili powder
2 cloves Garlic, minced
½ tsp 2 ml Crushed red pepper flakes
1 tbsp 15 ml Jalapeno, seeded and minced
½ tsp 2 ml Sugar
1½ tsp 7 ml Lime juice
⅓ cup 75 ml Sour cream, fat free
2 tbsp 30 ml Cilantro, chopped
Directions:
1. Place all ingredients, except the lime juice, sour cream and cilantro, in a crock pot. Cook on low for 4 to 6 hours or according to directions from manufacturer.
2. Mix lime juice and sour cream. Place a dollop of sour cream/lime mixture on top of each serving.
3. Garnish with cilantro.
Nutrition Information per Serving: Calories 131, Fat 1 gram, Carbohydrate 26 grams, Fibre 8 grams, Protein 7 grams, Sodium 543 milligrams
TIP:
Try this meatless taco chili for a twist on your traditional recipe. No crockpot? Put in a covered casserole dish and bake in the oven at 325 F for two hours.
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