Fit Fare

Photo Source: www.cdc.gov

Everyone knows that in order to eat healthy, it requires time to be set aside to construct a well-balanced meal or snack.   Over the course of the last few years, I have gone from being a microwave meal diva to actually using appliances like the oven and grill.  Along the way, I’ve discovered many shortcuts that have become my habits.  Here are a few shortcuts from my kitchen to help you utilize yours easier.

3 Easy Steps (with detailed tips) for Food Prep

1.  Take extra time when you come back from the grocery store to wash, clean, cut or slice, and separate all foods as you put them away.

Clean all fruits and vegetables.   Group items you know belong together like lettuce, tomatoes, onions, cucumbers and carrots for salads.   Cut or slice fruits like apples or pears, which contain a lot of moisture, then put a wet paper towel around it and put into plastic resealable bags for each access.   The moisture does not escape and it keeps the fruit looking and tasting fresh.  Set some fruits or vegetables aside for later so you can clean and cut them on demand.

With meats, poultry and fish, section them off into one or two serving portions in separate plastic sealable bags.   Marinate the meats, poultry, and fish with spices and seasonings, or marinades and sauces.   This helps remove the step of having to marinate once defrosted.  When this is done, all you need to do is defrost and cook.  

A basic chicken marinade is a mix of yogurt, lemon juice and seasoned spices.  If you are really short on time, use your favorite salad dressing as a marinade.  Marinated chicken is not only a time saver, but also very delicious when cooked as the meat gets cooked but retains its moisture and softness.  

2. Do your best to plan ahead the night before. 

When making the meals, stick the serving size meats/fish/poultry bag into the fridge the night before, so by the time you are home from work or ready to make dinner it is defrosted.   

Grill or broil food for fast cooking and optimal health and taste.   Grill strip or cubes of poultry or fish and keep in fridge for snacking with veggies like celery or carrots. You can also use these precooked cuts on salads or in wraps.

3. Do not resist cooking and freezing.   

While cooking fresh is a wonderful idea, life tends to happen.  That is why sometimes cooking in bulk can be essential to keeping a healthy lifestyle.

Cook double the amount needed and immediately freeze half.  This can work for literally any dish.  Just be sure to write on the container the date you put it in.   Also try to keep it in a microwave safe dish.