#meal tips

Image desciption:

A series of images from thenutritiontea (on facebook and instagram)

1: A picture of a smiling black woman holding a skull mug. This is Shana Minei Spence, MS, RDN, CDN. Text reads, "Everything is a chaotic mess right now, so here are some staple food options to keep on hand for weeks when you just can't be bothered."

2: A picture of bags of pre-cut vegetables. Text, "Precut vegetables and/or fruit. Because the thought of cutting and dicing can feel overwhelming."

3: A picture of a bag of frozen broccoli. Text, "Also note frozen vegetables and/or fruit. Lasts longer, quick to make, and saves money when you have a tendency to forget the fresh produce in your fridge."

4: A picture of a box of frozen waffles. "I'm a big fan of frozen waffles because they are-you guessed it! Quick! I usually top with almond butter and fruit for some staying power."

5: A picture of a shelf of instant oatmeal. "Ready made oatmeal packets are also a quick option, especially on the go. And no, not all the options are high in sugar." (note from mod: but it's OK they are)

6: A picture of a package of marinara sauce. "Ready made pasta sauces are also a good idea to keep on hand. Because many of us do not have the capacity for homemade. Especially right now." (The unspoken assumption is that you're keeping pasta on hand. If you don't have sauce, buttered noodles are fine. Try adding some garlic and parmesan)

7: A can of black beans. "Beans are always in my pantry. They are so easy to add to salads, pasta, soup, quesadillas, and much more. Also loaded with fiber."

8: A basket full of potatoes. "Speaking of beans, one of my favorite quick meals is adding beans to a 'baked' potato. I pop a potato in the microwave to 'bake' it and top with beans and cheese." (Canned chili is also great for this and more flavorful than plain beans)

9: A packaged rotisserie chicken. "All hail the rotisserie chicken. Do I even need to explain how this is the GOAT of ready made foods? The plethora of options for meals made with this is unlimited." (Sandwiches, salads, add to instant/canned soups, pastas, etc)

10: A bag salad. "And of course bagged salads. This has been a lifesaver many days." (Plain salads are not a good choice for folks in ED recovery. Everyone can benefit from adding beans, meat, cheese, nuts, croutons, and full fat dressing to a salad. Some salads at the store come ready with these additions.)

Just a few ideas for easier meals. I'm writing something up with more, but I happened to come across this.

PS: I don't like trader joes. They are anti-union, crack down on employees expressing support for Palestine and BLM, and they use a lot of moral language around food, calling things "guilt free" and such. Also, they often sacrifice flavor for the sake of diet culture's idea of "health." That said, they do have some easy, flavorful meals and snacks that are relatively cheap. If you can't find alternatives at a grocery store that's unionized, I get it.

Image description: A series of nine images from thenutritiontea on facebook and instagram.

1: A picture of a smiling black woman holding a skull mug. This is Shana Minei Spence, MS, RDN, CDN. Text reads, "Everything is still chaotic. So here are more foods to keep on hand for weeks when your mental capacity for meals is nonexistent. This is part 2!"

2: A picture of a box of Heritage Flakes cereal. "Cereal. Gasp! Believe it or not there are so many cereals that aren't high in sugar. Cereal is quick, easy, and is enriched and fortified with vitamins and minerals. This one also has a great amount of fiber." (If you like cereal that's high in sugar, there's nothing wrong with that. It's still fortified. It still keeps you fed. If you are worried about your blood sugar levels, there are also cereals higher in protein that may serve you well.)

3: A box of whole grain pasta. "Pasta is also a great option to keep on hand. There are so many varieties (gluten free, whole grain, etc.) to chose from. It's easy and quick to make. And also versatile in the meal options." (part one referred to pre-made sauces that you can get at the store, or you can just have buttered noodles if you like. I like to add some parmesan.)

4: Cans of albacore tuna. "Shelf stable foods are still a win for me and that includes tuna. Great options for protein and also easy to add to dishes or have as a snack with crackers."

5: Minute white rice. "Quick options such as 1 minute rice are a win. Also super helpful if you are in a single family household."

6: A can of sliced beets. "I talked about frozen vegetables in the last post but I also want to give canned vegetalbes a shoutout as well. Again shelf stability is a win."

7: A package of top ramen. "I have done videos on ramen and how to ADD to ramen to make it more nutrient dense. Adding frozen or canned vegetables with some protein is a great option. Ramen is also quick."

8: Bags of frozen fruit. "Frozen fruit like their frozen vegetable counter part last longer if you are notorious for forgetting what's in the fridge."

9: A box of olyra fruit and grain bites. "Don't forget your snacks. Keep snacks on hand that are readily available and accessible to you. Sometimes we can't also fully stop for meals and it's helpful to have something on hand that you can eat quickly."

New Post has been published on http://totesnewsworthy.com/best-millennial-hacks-saving-money-meals/

I love the holidays, I love indulging in my favourite foods and I especially love having tons of leftovers, after the Christmas rush! It’s like having Christmas all over again but with a twist of new meals to come. I usually end up with having TONS of turkey, roast vegetables and seafood platters left behind! However don’t just throw them in the bin yet! Here are a few recipes to make the best use of your holiday left overs and a tip to prep your skin while cook at the same time. 

 First up: Turkey Potato Soup, which I make anytime I have leftover turkey or chicken. (You can also easily make this vegetarian by using potatoes and vegetables). I love making soup because they are easy to whip up, light and flavourful and they work with just about anything you have still sitting in the fridge.

Turkey Potato Soup

Preparation time: 10 minutes     Cooking time: 25 minutes 

Ingredients:

2 tablespoons Olive Oil

4 cloves Garlic, crushed

1 medium Onion, diced

1/2 Tablespoon Kosher or Sea Salt

1/2 teaspoon fresh cracked Black Pepper

2 medium potatoes, cut into small cubes

2 cups of cooked and cubed turkey breast

2 ½ cups of organic chicken stock ( if you are making this vegetarian, use water of vegetable stock)

1 medium carrot, cut into small cubes

3 tablespoons of fresh chives

4 sprigs of fresh thyme 

Method:

In a large pot over medium heat, add olive oil and garlic. Cook 1 minute, then add onion, salt, and pepper. Cook for 5 minutes, stirring occasionally.

Add chicken stock, potatoes, carrots and thyme and then bring to a boil, stirring along the bottom of the pot to prevent sticking.

Reduce heat to a simmer for 10 minutes. You can use this wait time to your advantage with a beauty mask while you wait! Nothing beats a mask that only takes a few minutes to draw out impurities and keeps your skin hydrated and beautiful .This is why I love SkinB5’s 5 minute purifying mask! It actually does the job and takes no effort at all! Once you apply the mask evenly, let it dry for 5 minutes and wash with luke warm water! Don’t forget to moisturize! Don’t worry you still have a few minutes left before you’re needed for the next step.

After your skin is renewed you can now go back to the stove to remove the soup from heat and discard thyme. Blend until smooth. Return soup to pot.

Heat soup over low heat. Add diced turkey. Allow to heat for at least 10 minutes, stirring occasionally.

Serve in warm bowls and garnish with chopped chives, bread or gluten free crackers/bread for gluten free. Enjoy!

I love roasted vegetables they are nutritiously delicious on their own as a meal. However I did promise you some new meals and I think you’ll like what’s coming! Its super quick, packed with tons of protein, vitamins and minerals and there perfect for breakfast time! Can you guess what it is? It’s time for roasted vegetable omelette, please!

Roasted Vegetable Omelette 

Preparation time: 5 minutes                                     Cooking time: 5 minutes 

Ingredients

1 tablespoon of oil 

A handful of leftover cooked roasted vegetables.

2 eggs

3 tablespoons of milk

Salt and pepper to taste

Method 

Break the eggs into a bowl and beat together with the milk, salt and pepper.

Heat the oil in a deep non-stick frying pan over a medium heat and roasted vegetables fry for a few minutes.

Pour the egg mixture into the hot skillet and allow them to cook until sides and center have firmed up, about 2 to 3 minutes. Carefully flip and cook an additional 1 minute.

Turn the omelet out onto a plate and if you like a cheese omelette, simply grate your raw cheese over the top of the hot omelette and it will melt right into it. Delicious! 

Note: You can serve with some slices of bread and place on a baking sheet, drizzle with olive oil and toast at 350 degrees for 5 minutes.

Lastly if you have seafood platters left, they need be used quickly. What’s quicker than serving them with your favourite dipping sauces? Here are my two favourite sauces I use to serve with any type of seafood dish. 

Seafood sauce #1

Preparation time: 10 minutes                                               Cooking time: N/A

Ingredients

1 cup (300g) whole-egg mayonnaise

2 tbsp. tomato sauce

1 tbsp. lemon juice

2 tsp Worcestershire sauce

1/2 tsp  Ground Paprika

Method

Combine the mayonnaise, tomato sauce, lemon juice, Worcestershire sauce and paprika in a small bowl. Cover with plastic wrap and place in the fridge to chill for 15 minutes.

Seafood sauce #2

Ingredients 

  1/2 tsp ground cumin

1 ripe avocado, halved, stone removed, peeled

1 clove garlic, crushed

1/4 cup (60ml) lime juice

2 tbsp. olive oil

Method

To make the avocado & lime dressing, toast cumin in a saucepan over low heat for 1 min or until aromatic. Process in a food processor with avocado, garlic, lime juice and olive oil until smooth. Season to taste with salt and pepper

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