Simple steps to transform your kitchen … and your health!
The Tough Part — Step 1: Pitch and Toss
If you were going to eat those last few pretzels, you would have by now. Or that last scoop of freezer-burned ice cream. Or that pumpkin pie filling from two Thanksgivings ago. Your pantry, fridge and freezer are not repositories for forgotten foods. Start your spring-cleaning by tossing anything that’s outstayed its expiration date. Next, throw away anything that’s been in a storage container all winter. And if you’re taking this time to clean up your daily diet, toss out the temptation. Remember my favorite healthy eating tip: you can’t eat it if it’s not there. Start from the top shelf to the bottom, tossing as you go – in the pantry, the refrigerator and the freezer. If you feel as if you’re being wasteful, consider that you’re actually investing in putting your health first.
The Fun Part – Step 2: Shop, Stock & Splurge
Shop: Two things to know before you go — don’t shop on an empty stomach, and don’t shop without a list. And the best list starts with meal planning. Look ahead and plan your meals for the next few days or even a week. Review the recipes and only put on your list the ingredients you’ll need.
Stock up. Foods I always have on hand include:
• greens
• pre-cut veggies
• eggs
• almond milk
• frozen chicken breasts
• salsa
• hummus
• quinoa
• oats
• almonds
• oil and vinegar
• avocado
• bananas (which I freeze when they start to over ripen, then I use them in my morning smoothies. You could do the same with avocado!)
Canned or jarred foods I always have on hand include:
• low-sodium beans (black, navy, kidney, garbanzo)
• low-sodium vegetable and chicken stock
• wild Alaskan salmon
• artichokes
• roasted red peppers
Pre-cut and pre-washed veggies really help reduce my prep time. They may be a little more expensive, but you’re saving time and investing in your health!
And speaking of saving time, don’t forget your friend the freezer. Many grocery and health food stores carry organic, non-GMO frozen fruits, vegetables, fish, grilled chicken, and more. Having these on hand really reduces your weekly shopping time, daily cooking time, and ensures you always have something healthy to eat.
Splurge: I found that having nice-looking, high-quality storage containers makes prepping and storing my food more convenient and a lot more fun. Plus, with glass containers, I can see everything at a glance – no more guessing what’s wrapped in foil or stored in that cloudy container! In fact, put your healthy foods right up front on the shelves of your pantry, fridge and freezer so you “crowd-out” less healthier choices.
The Smart Part — Step 3: Prep and Package
Preparing healthy and delicious meals in less time just takes a little scheduling. My favorite tip: cook once, eat twice (or more!) This is the best way I know to make mealtime more efficient. You might have heard this referred to as “batch cooking.” Here’s what you do:
- Pick a cooking day. Instead of cooking every night, pick a day or two when you’ll cook for the week ahead. Sure, you’ll spend a little more time in the kitchen on your cooking day(s), but you’ll get an extra hour or two the other days (or evenings) of the week!
- Double or triple your recipes when cooking. When you prepare more than you need for one meal, you’ll have plenty to pack for lunches and future dinners. If you’ll have brown rice with a couple of meals this week, cook it in batches. If you bought a head of broccoli, roast it all for the week and use half now, half later. Learn to love leftovers!
- Have it your way. Try different ways to eat the same meals; if you’re grilling chicken breasts, make extra to chop and include in salads or soups. If you’re cooking quinoa, make extra and the next day, add some cooked spinach or kale, beans and raw veggies for a quinoa-based salad – served warm or cold.
- Prepare for the next day tonight. If you pack a lunch, select your favorite mix of leftovers the night before, and pack it in an insulated lunch box. Include everything you’ll need to enjoy the meal at work, school, or wherever you’ll be for lunch. Don’t forget to grab your lunch box before you head out in the morning!
- Package well. Remember the high-quality storage containers you bought? Use them to store your pre-cut veggies, fruits, and leftovers in single-serving or family-sized portions, then freeze or refrigerate them. When you’re ready to prepare a meal, just take out the number of containers you need for the number of people eating with you, warm them up and serve!
When you cook in batches, you’ll begin to find your own favorite tips and shortcuts. My clients who have tried this approach say it’s made their lives so much easier! Let’s get together and brainstorm some strategies that will help you in the reality of your life!
