DEL.ICIO.US30 ways to improve your meals — and health
For the Journal-Constitution
Thursday, January 01, 2009
In 2009, make food a priority. Look for seasonal produce that is locally grown; slow down when you are eating to notice the full flavor of seasonal fruits and vegetables. Include Georgia produce in your meals. Here are just a few examples: fall apples, summer peaches or tomatoes, and winter squash or Swiss chard. Here are 30 ways to include quick and easy, yet healthful meals this year.
AJC file photo
Don’t cook twice when once will do the trick. Use your leftover baked chicken to make chicken salad.
James Baigrie for Real Simple
Want to save time? Try buying bagged vegetables to add to salads.
Sunny Sung/AJC file photo
Couscous salad is a delicious way to incorporate more grains into your diet.
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1. Breakfast for dinner. Try eggs with sautéed spinach, onions, mushrooms and low-fat cheese. Add whole grain English muffins and fresh fruit to round out the meal.
2. Quick greens. Instead of simmering with meat for hours, simply sauté kale, collards, Swiss chard or spinach in a nonstick skillet with olive oil and crushed garlic. This is a great side dish and preserves the vitamins.
3. Oven roasted veggies. Put eggplant; asparagus; sweet potatoes; butternut squash; Brussels sprouts; green, red and yellow peppers; and onions on a large cookie sheet, season with salt and pepper, then bake on high heat until tender. Drizzle a bit of olive oil on top for healthful monounsaturated fat and for caramelizing.
4. Cook once and eat twice. Leftover baked chicken can be used in Cuban sandwiches or chicken salad. Use leftover salmon in a salad or stuff in a wrap, pita or tortilla.
5. Canned is good. Use canned beans (drain to remove extra sodium) for fish, chicken or simple vegetarian burritos. Add sliced avocado and salsa with low-fat sour cream or plain nonfat yogurt.
6. Take the short cuts. Purchase bagged vegetables for an after-school snack or to add to salads. Even though the bagged vegetables claim to be triple washed, wash and spin or drain them to avoid salmonella and E. coli.
7. Quick grains. Couscous cooks quickly when added to boiling water or broth. Just cover and from heat, then fluff with a fork when water is fully absorbed. Try packaged varieties blended with herbs and spices.
8. Pick up rotisserie. Takeout chicken is an easy addition to a large, mixed green salad. Also try making a quick stir-fry with sautéed zucchini or yellow squash and brown rice.
9. Add more grain. Try whole-grain mixes with barley, couscous, Israeli couscous or wild rice.
10. Kick up your soup. Take boxed soups up a notch with a splash of balsamic vinegar, fresh herbs or cheese. Frozen seafood or mixed vegetables will add texture, too.
11. Food section. Clip recipes and tips from the Food & Drink section of the Atlanta Journal-Constitution on Thursdays.
12. Edamame as a snack. Replace bowls of chips with bowls of edamame. Frozen packets are ready after five minutes in boiling water.
13. Stuff mushrooms. Use portobello caps to hold fresh spinach and garlic. Sprinkle with Parmesan or shredded mozzarella, then bake until the cheese has melted.
14. Customize your condiments. Take low-fat mayo and stir in sun-dried tomatoes, pesto or vinegar. Serve it on veggies or turkey burgers.
15. Brighten your dishes. Add a baked sweet potato and stir-fried snow pea pods to plates for more color. Sauté tilapia with olive oil then top with salsa and lemon juice. Blanch veggies a pinch of salt, then dip in ice bath to preserve color.
16. Use your slow cooker. This is an invaluable tool for chili or spaghetti sauce. Combine the ingredients, turn on to a low setting for 8 to 9 hours and have dinner close to ready when you walk in the door.
17. Buy bulk, store separately. Cut individual 3- to 4-ounce portions of chicken or salmon, separate with wax paper and store in the freezer.
18. Eat Mediterranean. Incorporate parts of this heart-healthy diet with dishes such as baked fish with orzo and broccoli.
19. Eat more squash. Slice acorn squash in half and remove seeds. Add chopped apple, walnuts and a small amount of brown sugar inside the squash, then bake at 350 degrees about 45 minutes or until soft.
20. Switch to wheat pasta. Whole-wheat pasta has more fiber. Try rotini pasta with broccoli and low-fat Alfredo sauce topped with shaved Parmesan and freshly ground black pepper. Add salad and garlic bread for a complete vegetarian meal.
21. Make your own pesto. Using your food processor, chop one bunch of fresh basil or arugula, 1/4 cup toasted pine nuts, 1/4 cup extra virgin olive oil, 1/4 cup grated Parmesan and 3 cloves garlic.
22. Fish your way. Marinate fillets with olive oil, lemon juice and chopped garlic or top with teriyaki sauce, then bake, broil or grill. The rule for not overcooking fish is to cook for about 10 minutes per inch.
23. Frozen fresh. Frozen vegetables retain vitamins and minerals and are the best option if you have run out of fresh veggies. Stir-fry with tofu or shrimp.
24. Cultural cooking. Try dishes from other countries on the weekends such as Mexican chicken soup.
25. Try tabbouleh. Make the Middle Eastern salad of bulgur wheat, fresh parsley, lemon juice, olive oil, chopped tomato and cucumber. Serve with pita and roasted eggplant.
26. Go nuts. Nuts and seeds are great sources mono- or polyunsaturated fats. Toast in the oven at for 10 minutes at 350 degrees for added flavor. Almonds may help lower LDL cholesterol, and walnuts contain omega 3 fatty acids. Ground flaxseed has soluble fiber, which helps lower cholesterol as part of a low-fat diet.
27. Upgrade your grilled cheese. Make paninis with low-fat cheddar and/or Swiss on whole grain bread. If you don’t have a panini maker, smash the sandwich down with another pan. Add slices of ripe tomato or caramelized onions.
28. Look for loin. In meats, look for the words “loin” or “round” for leaner cuts. Lean protein is lower in saturated fat, which contributes to high blood cholesterol.
29. Spinach foundation. Get some greens on your plate by sautéing spinach in olive oil and garlic, topping it with spaghetti on fettuccine Alfredo.
30. Use wine for marinade. Combine those last swigs of red wine with an equal amount or teriyaki or soy sauce and some crushed garlic. Use it for a rich marinade for flank steak.