How much time do you spend in the kitchen? You don’t have time to cook? Do you sometimes buy takeout or processed foods? Well it doesn’t have to be that difficult. You can prepare healthy meals in your kitchen with minimum time and effort. Here are some fast and easy cooking tips for you and your family.
Use pre-cooked or pre-cut meat.
In many supermarkets whole chickens, turkey and chicken breast is available fresh from the rotisserie or grill. As well you can buy pre-cooked shrimp from the fish section. In most grocery stores they will cut your meat as you wish, so take advantage of this, and all you have to do is prepare a vegetable dish or side salad.
Stock up on frozen vegetables and don't forget about ready-to-eat veggies.
For easy cooking frozen vegetables are always handy. You can freeze them yourself or buy already frozen. In a few minutes your vegetables are ready to enjoy.
Take advantage of salad bars. They offer ready-to-eat raw vegetables and prepared salads or you can buy pre-cut, pre-washed bags of salad.
Salad as a main dish.
Make a big tossed salad with several kinds of greens, cherry tomatoes, red peppers and cut-up carrots. Just add your chicken strips, tuna or shrimp. For a healthier choice you can use hemp seeds, sesame seeds, flax seeds, quinoa, olives, sunflower seeds, pumpkin seeds or walnuts.
Get a blender.
Especially in the winter, soup is a good choice. Just boil your vegetables until cooked and blend them, with the cooking liquid. In minutes your soup is ready.
Another way to save cooking time is to skip the meat. Vegetables are perfect to make omelets, pasta, vegetarian burgers or burritos.
You can also buy organic canned beans. Use them in your salads, soups or as a side dish. They are an excellent source of fiber and protein. Make sure to rinse them really well to help reduce gas and bloating.
And my favourite brand of beans? Eden organic. Their canned aren't lined with BPA, a known carcinogen.
Use easy to prepare veggies
They require minimum time for preparation like baby carrots, cauliflower, broccoli, Brussels sprouts, asparagus, a bag of washed spinach leaves, zucchini, peas, cherry tomatoes and more.
Ginger, saffron, turmeric and basil are some of the herbs you can use in your meals. Not only can they make a simple dish a delicious one, they also have healing properties for those with digestive or inflammatory issues.
Always keep Greek or Balkan yogurt in your fridge. Almond and coconut yogurt are also good choices. You can make sauces, desserts, breakfast, smoothies or simply eat them with fruit. They are also cheaper than probiotics and contain all the necessary bacteria for digestive healing. Just make sure to buy the plain, the flavoured ones have WAY too much added sugar.
Fruit as dessert
Blueberries, strawberries and raspberries are full of antioxidants, so use them as dessert with ice cream, vanilla yogurt, nuts or coconut. Ready in a few minutes it's a great healthy choice for dessert or even a snack.
Last but not least invite your family or friends to cook with you. You can have a fun time together and save some time while you're at it.
Use these simple and quick tips to prepare and cook your meals and enjoy your healthy fast food.
Share your tips in the comments below, I love to see how creative people can get when saving time, and money.
And remember, if you feel you need help with meal planning and time saving tips, get in touch with me, I'm happy to help.
In good health,
Cheryl Wahl, RHN, Personal Trainer
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