Plan ahead. This may actually seem like a time consuming idea,
but it really is not. Two hours of planning can save 5 or more
hours in the long run. How? Consider this scenario: On Sunday
afternoon, Brenda, working mom of three, selects 5 suppers she
would like to prepare for her family for the coming week. She
finds recipes, notes the ingredients she needs, and goes grocery
shopping. By Sunday evening, she already knows what’s for
dinner for the next five days. Brenda just gave herself and her
family the gift of some family time after work all week. Had she
not planned, each night could have turned into a mad search for
a supper idea, another trip to the store and back, and harried
preparation… or the guilt of feeding her hungry crew yet
another bucket of greasy chicken.
When doing some kitchen task, see if you can double or triple
the output to save time in the future. This is the "while
I’m at it…" mindset. For example, if your dinners
often begin with a chopped onion, as mine do, then next time you
chop an onion, chop a few more and throw the extras into a baggie.
Think about it: chopping 5 onions one day takes less time than
chopping 1 onion every day for 5 days. Plus, you’ll spare
the tears, and you only have to wash the cutting board once. Another
suggestion: if you bake, next time double the dry ingredients,
throw them into a baggie and label it "dry ingredients for
_______." This works well for pancakes, muffins, breads,
etc. Next time you want to bake, you won’t need to get out
all the ingredients and measure – you’ll have your
very own homemade mix ready to go.
Set aside a half hour, twice a week, to wash and cut up fruits
and vegetables, and store in containers in the fridge. That way,
when you get the munchies, reaching for a bowl of juicy chunked
fruit or crunchy, colorful veggies will be as easy as grabbing
that bag of cookies… and much better for you. The best fruits
for this are ones that don’t brown easily, like berries,
melons, and pineapple. Of course, apples, bananas, pears, grapes,
etc. are ready to eat as they are. Good veggie candidates are
carrots, celery, tomatoes, cauliflower, bell peppers, and broccoli.
Ready-to-eat veggies are also perfect for when you want to throw
together a quick salad or stir fry. They're great for little snackers
too, and help teach them good eating habits early on.
When you cook a healthy meal like a soup or stew, double the recipe.
Use one half and freeze the other. Homemade frozen dinners are
perfect for days when the unexpected comes up and you need to
just heat & serve. They're also a lot better for you than
many prepared frozen entrees, which are usually very high in sodium,
fat, or both.
If
you have appliances, use them. Bread machines, crock pots, pressure
cookers, rice cookers, and food processors all save time.
Keep
nutritious, quick-cooking staples in the cupboard and for lightning-fast,
easy suppers. Here's a partial list: pasta, quick-cooking brown
or white rice, cous cous, bulgur wheat, canned legumes (pinto,
black, white, and kidney beans, chick peas, and lentils), instant
oats, freeze-dried vegetables, low-sodium, no fat added soup mixes,
jarred tomato sauce, stir-fry sauce (or other jarred sauce you'd
enjoy over veggies – read labels), herb and spice blends,
canned tomatoes, corn, and peas. A note of caution: Many of these
foods are high in sodium, so rinse well when appropriate or look
for low-sodium versions.
Finally, prioritize. We can all say "I don’t have time
to shower" or "I don’t have time to surf the web"
but we consider these activities a normal part of our day. Make
the time to eat right and exercise. Health -- yours and your family’s
-- is your top priority.
All
Contents ©NutraWiz 2000-2003
To Contact Us:
781-391-6444 (eastern time)
NutraWiz@aol.com
