Everyone knows that a healthy meal is important. What sometimes becomes an issue is finding time and creativity in the middle of a busy week to create different and nutritious recipes.
Life can get pretty busy, especially if you have small children at home.
If this is something you go through, know that you are not alone, and we are going to explore a few ways that can help you prepare the best meals for your family without sacrificing too much of your time.
All of the food items mentioned are SNAP-eligible.
SNAP is the Supplemental Nutrition Assistance Program, which is commonly known as food stamps. In North Carolina, SNAP is also known as Food and Nutrition Services.
To learn more about SNAP or to apply for the program, contact the More In My Basket program by calling their toll-free phone number at 1-855-240-1451 or visit their website at morefood.org.
Precooked Whole GrainsPrecooked whole grains are a tasty side that can be mixed with vegetables or meat for a complete meal. These food items increase your fiber intake and lower your risk for colon cancer, type 2 diabetes and heart disease. Some examples of whole grains are brown rice and quinoa.
The great thing about precooked whole grains is that they do not take a long time to cook. They can be found frozen or in ready-to-microwave pouches. Just watch out for added sodium on the packaging. Look for brands that have lower sodium content.
Frozen VegetablesSpeaking of frozen items, frozen veggies are another great way to consume healthy food for long periods of time. Frozen produce, such as green beans, corn and carrots, maintain the same nutrients frozen as they do fresh.
Another perk is that frozen vegetables that are not packed in a sauce typically have zero milligrams of sodium. Read the nutrition label on the back of a frozen vegetable package and compare the sodium with its canned counterpart. Frozen vegetables are great in salads, added to canned soups or served with rice.
Precooked Chicken StripsCold chicken strips found in the deli area are lower in sodium and easy to pull from the fridge to create fast meals. If you are also interested in healthier options, choose lightly breaded or skinless chicken strips. You can eat them with a salad, whole grain sides, vegetables, or you can add them to sandwiches or a pasta dish.
Another great idea is to buy a whole chicken, break it down, and freeze the different parts. You can use all the parts of the chicken to create a variety of meals. Pull different parts out of the freezer to add to a chicken noodle soup, make a sandwich with other ingredients, or have a piece or two with rice and vegetables.
Chicken bones are also great to use for homemade broths which can also save a lot of money down the line when you make soups and chili.
Lower-Sodium Soups and BrothsCanned soup is a great and usually cheaper option if you are running out of time during the week to cook. Although it is true that even “healthy” soups have a lot of salt, there are plenty of options out there nowadays that boast less sodium.
You can also add veggies, rice and proteins to make your soup more flavorful and balanced.
Another great way to start a base to soups, chili, and to add flavor to dishes is using chicken and vegetable broths. They are also shelf stable, so easy to keep in the pantry until ready to use and typically even lower in sodium than some canned soups.
Canned and Frozen SalmonCanned and frozen salmon is rich in omega-3’s, essential vitamins, and is a lean protein. Whether eating canned or frozen, pairing salmon with frozen vegetables and rice can make for a quick meal. You can also add it to a salad.
If you are low on time, even to boil an egg, you can buy prepackaged hard-boiled eggs. They still contain protein, low saturated fat, antioxidants and minerals. They can be a good addition to a sandwich, a salad or even a breakfast bowl.
You can make your own ready-to-eat boiled eggs by boiling a few extra to have on hand in the fridge. Save an empty egg carton and mark it for boiled eggs or buy a plastic one at a dollar store to dedicate to boiled eggs.
Frozen FruitsSimilar to frozen vegetables, frozen fruits also retain the same nutritional value as their fresh counterparts. Frozen fruit can be thrown into a smoothie or added to a lunch box with yogurt. Another option is dried fruits, which can make for a great snack on their own or added to salads and trail mixes for even more fiber and antioxidants in meals.
At the end of the day, find what fits better with your and your family’s schedule and do your best to get creative with not only these items, but whatever else you may have at home.
Preparing a shopping list before leaving your home to go to the grocery store is always a great idea and can help you in saving time as well.
If you would like to find more cooking and meal planning tips, visit the Onslow County Cooperative Extension Office at 234 NW Corridor Blvd. in Jacksonville or call 910-455-5873.
