If you’re a calmer and healthier life this year, you’ve undoubtedly run into this paradox – the more time and effort you devote to one aspect of staying calm, being healthy, or feeling sexy, the less time you have to devote to other aspects (or so it seems). If you’re spending a lot of time exercising and being physically active, for example, you can’t devote that time to getting organized or managing your family’s schedule.
The toughest part of this paradox for many women involves cooking healthy meals and eating well. The reality is that the quickest way to get dinner on the table is to pick it up at a drive-thru window on the way home from work, soccer practice, or piano lessons. Clearly, though, that approach won’t do much for your family’s health (or your wallet). And for women who are trying to lose weight, it’s a recipe for disaster.
So, can you cook and eat well in the midst of a busy life, when you’re also trying to reduce stress, enjoy your family, exercise regularly, and have fun with your husband? Yes, with a bit of planning and organizing, you can. Here are five tips for getting started:
- Cook double or triple batches. Whenever possible, double or triple whatever you’re cooking. Use it for two meals during the week, or freeze one batch. For example, throw two batches of Tex-Mex Shredded Beef or Spicy Italian Beef into your Crockpot and cook it all day. Shred the beef and serve it one night on tortillas for Shredded Beef Tacos. Serve it another night with rice and a vegetable, or put the second batch in the freezer. Do the same with pork barbecue in your Crockpot. Cook large batches of brown rice and freeze the extra. Whenever you make a casserole that freezes well, make two. Whenever you grill chicken breasts, grill extra.
- Make and use homemade salad dressings/marinades. I always have two salad dressings/marinades – Red Wine Vinaigrette and Balsamic Vinaigrette – sitting on my kitchen counter, ready to go. I love them because they’re delicious; they’re also healthier than almost any salad dressing I can buy. They also help me get healthy meals on the table quickly. I use them to marinate chicken breasts or fish, which I then grill or pan saute. And to marinate any combination of vegetables – spread them in a baking dish and roast at 375 for about 30 minutes (depending on the vegetables). I like small potatoes (or large potatoes cut into pieces), onions, and red and yellow peppers or zucchini, yellow squash, onions and cherry tomatoes. And, of course, to dress salads – small salads served as a side dish or large salads (topped with some of that grilled chicken breast) as a meal. (Try adding some dried cranberries and sliced almonds to a salad that’s dressed with Balsamic Vinaigrette – delicious!)
- Cut up fruits and vegetables on the weekend and have them ready for the week. It’s much easier to cook with and serve fruits and vegetables if they’re washed and cut, ready to go. It’s also easier for family members to snack on fruits and vegetables when they’re an easy choice – as easy to grab as chips or cookies.
- To save time, serve very simple side dishes. At my house, a plate of sliced raw vegetables (during garden season) or baby carrots can be a side dish. So can a dish of applesauce, sliced apples, or a plate of grapes. Or a baked sweet potato. So in my book, a pan-sauteed chicken breast, some brown rice that I cooked earlier in the week (with a little butter), and some baby carrots and grapes is a quick and healthy meal! As is sliced ham, a baked sweet potato, and some applesauce. (You can make your own delicious applesauce very easily. We’ll discuss that another time!)
- Make a meal plan every week. If you don’t have a plan, the drive-thru window will beckon. Each weekend, check your calendar for the coming week, and plan your meals accordingly. Cook extra or make slightly more complicated meals on nights when you have extra time, and plan for quick, healthy meals on the nights you don’t. Over time, build your repertoire of quick, healthy recipes and meals. I like Cooking Light magazine and its online bulletin boards as resources for healthy recipes and cooking tips. And two of my favorite bloggers – Christina at Juggling Real Food and Real Life and Nicky at Little Family Adventure, provide tips and recipes on meal planning, quick meals, and healthy meals every week. Do some research a little bit at a time, and gradually add new recipes and techniques to your cooking routine.
(For more quick and easy meals plus tips and tricks, download a free copy of my new ebook, The BusyWoman’s Guide to Healthy Family Meals.)
Is cooking healthy meals for your family a challenge for you? What is most difficult? What strategies have worked for you? I would love to hear from you.
Healthy Life, Happy Marriage
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