Wouldn’t it be wonderful if a meal is ready for you after a day of work? How often do we drive home tired and don’t have the energy to prepare a wholesome dinner for ourselves? What if you have children and they are picky eaters? Does this sound familiar? Here are 5 tips for you:
- Make a list of your family’s 10 favorite dishes using 5 ingredients or less. Keep a recipe and shopping list for each one of them.
- Try to make them in advance on the weekend or when you have free time in the evening. Tune into your favorite podcast or turn on some good background music while you cook.
- If a meal can be kept frozen like lasagna, manicotti, casserole, spaghetti sauce or soups, make them all in one day, label and freeze them to be consumed during the week. Make enough so you can have leftovers for lunch. This will save time and money.
- Open a can of tuna or chicken and whip it with a tablespoon of mayo and mustard. You can wrap it with tortilla, lettuce or make a sandwich.
- To make your plate healthier, grab a bag of salad or steam pre-cut, pre-washed vegetables. Or roast your veggies and keep them in the fridge so you can mix and match with protein of your choice.
Here is an easy recipe for Black Bean and Corn Salad, which doesn’t require cooking, is high in fiber, nutritious and low in calories. It can be kept in the refrigerator for 3-4 days.
- 2 cans of black beans, rinsed and drained (14.5 oz can).
- You can use any kind of beans.
- 2 cups of frozen corn, thawed
- 1 red bell pepper
- ½ cup of finely chopped red onion (or white)
- ½ cup of chopped cilantro
- Juice of 1 large lime
- 3-4 tbsp of olive oil
- 1 tbsp cumin, ¼ tsp garlic powder, ¼ tsp black pepper, red pepper optional, salt to taste
- Cooked shrimp (optional).
Combine all ingredients and toss to coat. Enjoy!
Enjoying a healthy meal doesn’t have to be complicated. The more you practice, the easier making quick healthy meals becomes. Often there is elegance in simplicity. One doesn’t have to be a kitchen master to prepare a nice meal, just a little pre planning.
For more nutrition and wellness tips click HERE.
Check out our most recent newsletter HERE.