Healthy Kitchen Part 2: Meal Prep
Let’s be real: eating healthy in this day and age requires thinking ahead and planning accordingly, two things that most people don’t want to do. I get it, we’re all busy and this requires WORK. However, if you have health goals, spending the money on high-quality food and the time on grocery shopping, meal prepping and researching healthier restaurants before dining out is non-negotiable. After all, the more healthy foods you have ready to eat, the more likely you’ll be to stay on the right track!
Meal Prep Lineup:
Roasted veggies - given that 98% of Americans aren’t meeting the bare minimum daily requirement for veggies, we need to try and get these in wherever, and whenever, possible. From vitamins and minerals to antioxidants and fiber, vegetables are filling, energizing and digestion-enhancing. Not a veg lover? Try roasting them - this process caramelizes their sugars, bringing out the natural sweetness in veggies and making them more appealing to even the pickiest of eaters.
How to: check what’s in season to determine which veg you’ll be roasting up for the week. Chop into similar-sized pieces, toss with avocado oil and roast on a parchment-lined bake sheet at 400˚F for 15 minutes. Check, toss and cook for an additional 10-15 minutes or until the desired level of crispness is achieved. These are a great addition to salads and bowls that can also be enjoyed as a side to scrambled eggs or a piece of chicken/fish.
Hard-boiled eggs - eggs are a nearly perfect food, containing all nutrients except vitamin C. They’re also a great source of immune-boosting vitamins A and D, brain-boosting omega-3s and hunger-curving protein. Hard-boiled eggs, which are easy and convenient, can be enjoyed on their own for simple snackin’ or as the protein topper to any meal.
How to: add refrigerated eggs to a saucepan, cover completely with cold water (and a splash of white vinegar) and bring to a boil on the stovetop. Once just bubbling, remove from heat, cover with the lid and let sit for 6 minutes (or longer if you prefer a firmer yolk). Immediately drain the water. Then, add cold water and ice cubes to the saucepan to stop the cooking process. Allow eggs to cool in the ice bath, peel and either eat or store in the fridge for up to a week.
Beans - a great source of plant-based protein, beans also contain bowel-regulating fiber and are classified as a “prebiotic”, aka food for good gut bacteria (probiotics). If you’re like most people and experience a lot of gas and bloating after eating beans, I suggest cooking them from scratch in a more traditional way to remove some of their hard-to-digest, mineral-binding phytic acid.
How to: add dry beans to a glass or ceramic bowl, cover with filtered water and a splash of apple cider vinegar. Let sit overnight, untouched, or up to 12 hours. Thoroughly rinse and either add to a colander for sprouting or cook on the stovetop per the bag’s instructions.
Note: soaked and sprouted beans often cook in a shorter amount of time - be sure to taste test 10-15 minutes early to avoid overcooking (unless of course you’re going for hummus)!
Salad dressing - from simple salads to crudite platters, a good dressing can uplevel any boring meal and the simple fact is, the tastier the food, the more craveable it is. Unfortunately, most store-bought varieties are loaded with CRAP ingredients such as GMO oils, preservatives and additives. So what do you do? Make your own!
Simple honey-mustard vinaigrette: add 1 clove peeled garlic, 1 medium shallot, 2 tablespoons dijon mustard, 2 tablespoons raw honey, 1/3 cup apple cider vinegar, 1 cup extra-virgin olive oil, 1 teaspoon sea salt and 8-10 grinds fresh black pepper to a high-powered blender. Process until smooth and store in a mason jar in the refrigerator for up to 1 week.
Baked sweet potatoes - it’s fall and root veggies are in! Rich in beta carotene, potassium and vitamin B6, sweet potatoes are energizing, anti-aging, brain-boosting and bloat-fighting. I recommend swapping out your white potatoes or grains for Hannah (white), purple or Japanese sweet potatoes (my personal favorite). Alternatively, for a healthy sweet tooth satisfier, try topping them with nut butter and a drizzle of maple syrup - delish!
How to: preheat oven to 350˚F. Wash whole (unpeeled) sweet potatoes, then poke a few times with a fork. Lay potatoes atop a parchment-lined baking sheet, bake for 45 minutes, then test for desired softness. Cook an additional 15 minutes, if needed. Serve immediately or let cool and store in the refrigerator for 3-4 days.
Whether you’re a stay-at-home mom, student or working professional, set yourself up for success with meal prep. When you have veggies, protein options and a good dressing prepared ahead of time, you will be well-equipped to whip up healthy meals (that actually taste good) on even the busiest and most stressful of weeks!
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