This time of year is super busy. With school starting and everything going on, there is hardly any time to get healthy and fast meals on the table. Please see these great tips from Better Health Channel to help you conquer your busy schedule and still eat at home. Remember this month is family mealtime so don’t forget to make it a goal to eat more at home with your family.
Keep your pantry well stocked You may be tempted to order takeaway if your pantry is bare, and you can’t face the thought of going to the supermarket. The secret is to stock long-life ingredients that can be combined in any number of ways to create interesting dishes.
Suggestions include:
• Buy long-lasting vegetables like potatoes, carrots and onions, which can form the basis of soups or casseroles.
• Stock plenty of dried pasta, such as spaghetti, fettuccine, macaroni and spiral varieties.
• Keep a selection of other long-life carbohydrates like rice (stock different varieties such as white, brown, arborio and jasmine), Asiantype dry noodles, lentils and couscous.
• Use tinned tomatoes, tomato paste, tinned corn and other vegetables (look for ‘no added salt’ varieties) for pasta sauces, soups or casseroles.
• Stock a range of canned fish – for variety, include tuna, salmon and sardines.
• Keep tins of legumes on hand (for example, kidney beans, three-bean mix, chick peas).
• Keep a supply of canned and packet soups (look for ‘no added salt’ varieties).
• Have a stock of oils and vinegars, including olive oil, sesame oil, balsamic vinegar and red wine vinegar. You can make a wide range of salad dressings or marinades with these ingredients if you include a dash of herbs and lemon juice.
• Stock dried herbs, including basil, coriander, mint, thyme, oregano and mixed herbs.
• Useful condiments include tomato sauce, mustard, mayonnaise, relish, stock cubes, ready-made stock, soy sauce and chili sauce.
• Dried goods to stock include pine nuts, curry powder, sun-dried tomatoes, and shiitake mushrooms.
• Store a variety of nuts – these are a great meat alternative, especially in pasta or rice dishes.
• Fresh crushed garlic and ginger are available in jars and fresh herbs are available in tubes to keep in the fridge.
• Citrus fruits like oranges have a long life when refrigerated.
• Fresh lemon and lime juice can be bought in bottles and stored in the fridge.
• Buy red meat and chicken already sliced or diced or marinated. —mh— Make the most of your freezer and fridge. Keep your fridge and freezer stocked with handy, healthy food. For example:
• Buy frozen vegetables. Contrary to popular belief, these products retain a high proportion of their nutrients.
• Grated cheese can be sealed and stored in the freezer to increase its shelf life.
• When buying fresh meat, choose de-boned varieties. Divide the quantities into meal-sized portions and freeze separately.
• Buy bread in bulk and keep it in the freezer until needed.
The above pantry and fridge items can offer you a range of easily prepared main meals, including pasta, casseroles, stews, curries, soups, risottos, stir fries and salads. —mh— Time-saving cooking suggestions for busy people include:
• Make extra portions – while you’re making your pasta sauce, casserole or soup, make double (or even quadruple) the quantity you need. Freeze the remainder in meal portions, and you have ready-made meals for later in the week or month.
• Double up on tasks – you can save time if you do two things at once. For example, prepare your pasta sauce while your spaghetti is cooking.
• Prepare one-pot meals – one-pot meals such as soups, risottos, stews, curries and casseroles save on washing up.
• Use a microwave – it’s easier and quicker to microwave foods than cook them in the oven or on the stovetop. Check your manufacturer’s instructions on how to best cook different foods using your microwave.
• Use small, thin chunks of food – they cook faster than big chunks.
• Don’t throw out leftovers – store them appropriately (such as refrigerating or freezing) for a quick meal the next day. Or reinvent the leftovers in a creative way; for example, pasta sauce can make a tasty Jaffle filling.
• Cook the night before – for example, cook in the evening (when any children have gone to bed) and, if you have a partner, ask them to help you with the preparation like chopping vegetables. This will speed up the process and make it more fun. This means time-consuming recipes like soups, curries, stews or casseroles can cook while you relax in the evening.
COMMENTS FROM MICAH
MICAH HOLCOMBE
Milam County Extension Agent
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