What is healthy eating?

Healthy foods in a delicious meal are not that elusive. With smart grocery shopping, meal planning, and cooking shortcuts, you can get meals made the easy way. You can even use meal delivery services for super healthy choices if you have the budget for pre-made meals. The good news is there are so many options out there so there are plenty of ways you can eat healthy without spending much time in the kitchen. You don’t have to have any cooking skills either! 

Healthy eating involves consuming a balanced diet that provides the essential nutrients your body needs to function properly. It includes a variety of foods, such as:

• Fruits and Vegetables: These are rich in vitamins, minerals, and fiber. Aim to fill half your plate with fruits and vegetables at each meal.
• Whole Grains: Foods like brown rice, quinoa, oats, and whole wheat bread are high in fiber and nutrients.
• Lean Proteins: Include sources like chicken, turkey, fish, beans, lentils, eggs, and tofu. These provide essential amino acids for muscle repair and growth.
• Healthy Fats: Avocados, nuts, seeds, and olive oil provide healthy fats that are important for brain health and hormone production.
• Low-Fat Dairy: Yogurt, milk, and cheese offer calcium and vitamin D, which are important for bone health.

Check out these posts full of healthy meals:

• Meals with Vegetables
• Healthy Breakfasts to Lose Weight
• Healthy Lunches for Weight Loss
• Healthy Lunches with Protein
• Healthy Dinners to Lose Weight

How to lose weight when you hate cooking

Losing weight doesn’t necessarily mean you have to spend hours in the kitchen cooking complex meals. Here are some strategies to help you manage your weight without a love for cooking:

1. Focus on Portion Control: Eating healthy is not just about what you eat but also how much you eat. Use smaller plates, pay attention to portion sizes, and avoid mindless eating.
2. Choose Nutrient-Dense Foods: Opt for foods that are high in nutrients but low in calories, such as vegetables, fruits, lean proteins, and whole grains. These will keep you full and satisfied without consuming too many calories.
3. Stay Hydrated: Sometimes thirst is mistaken for hunger. Drink plenty of water throughout the day to stay hydrated and help control your appetite.
4. Eat Mindfully: Pay attention to your hunger and fullness cues. Eat slowly and enjoy your food to prevent overeating.
5. Limit Processed Foods: Processed foods are often high in added sugars, unhealthy fats, and calories. Choose whole, unprocessed foods whenever possible.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

I want to eat healthy but I hate cooking

If you dislike cooking but want to eat healthy, here are some practical tips:

1. Plan Easy Meals: Choose meals that require minimal preparation and cooking time.
2. Use Convenience Foods: Pre-cut vegetables, pre-cooked grains (like microwaveable brown rice or quinoa), canned beans, and rotisserie chicken can be lifesavers. They reduce prep time and make meal assembly fast and easy.
3. Embrace One-Pot and Sheet Pan Meals: These meals require minimal cleanup and can be made with little effort. Simply place your ingredients in a pot or on a baking sheet, season, and cook.
4. Leverage Kitchen Gadgets: Use gadgets like a microwave, slow cooker, or air fryer to make cooking easier. These tools can help you prepare healthy meals with minimal effort.

Plan easy meals

Planning your meals ahead of time can save you time and stress, especially if you don’t enjoy cooking. Here are some tips for planning easy meals:

1. Keep it Simple: Choose recipes with few ingredients and simple instructions.
2. Repeat Meals: It’s okay to eat the same meals multiple times a week. Find a few healthy meals you enjoy and rotate them throughout the week. And always make enough for leftovers!
3. Batch Prep Ingredients: Spend a little time each week preparing key ingredients, such as chopping vegetables, cooking grains, or grilling chicken. This makes it easy to assemble meals without having to cook every day.
4. Make a Meal Plan: Write down a meal plan for the week. This helps you stay organized and ensures you have all the ingredients you need on hand.

Stock up on easy foods

Having healthy, easy-to-prepare foods on hand makes it more likely that you’ll eat well, even when you don’t feel like cooking. Here are some foods to stock up on:

1. Fresh Fruits and Vegetables: Choose items that are easy to eat raw, such as apples, bananas, baby carrots, cherry tomatoes, and cucumbers.
2. Pre-Cut or Frozen Vegetables: These save time and can be quickly added to salads, stir-fries, or smoothies.
3. Canned Beans and Lentils: These are great sources of protein and fiber. Rinse and drain them to use in salads, soups, or as a side dish.
4. Whole Grains: Keep quick-cooking grains like quinoa, brown rice, and oats in your pantry. Microwaveable pouches are also convenient.
5. Lean Proteins: Have options like canned tuna, rotisserie chicken, pre-cooked grilled chicken strips, eggs, and Greek yogurt available.
6. Nuts and Seeds: These are great for snacking or adding to salads and yogurt for extra protein and healthy fats.
7. Healthy Snacks: Stock up on snacks like hummus, whole-grain crackers, nuts, yogurt, and fresh fruit for quick and healthy options.

Don’t forget to use kitchen gadgets that do most of the cooking for you such as crock pots, air fryers, toasters, and one pot meals in a skillet, on a sheet pan, or in a casserole. Not having to stand over the meal can help as well. Especially if most of the problem is that you are too busy to cook!

Cook once, eat multiple times

Cooking once and eating multiple times is a great strategy to minimize time spent in the kitchen while ensuring you have healthy meals ready to go:

1. Batch Cooking: Prepare a large batch of a recipe, such as a soup, stew, or casserole, and portion it out for multiple meals. This way, you only have to cook once, and you’ll have meals ready for the week.
2. Leftovers: Don’t be afraid to eat leftovers. Cook a big dinner, and have the leftovers for lunch or dinner the next day.
3. Prepare Base Ingredients: Cook a large amount of a base ingredient, like grilled chicken, roasted vegetables, or quinoa, and use it in different ways throughout the week.

How to Eat Healthy Without Cooking

If you prefer not to cook at all, you can still eat healthily by making smart choices and using minimally processed foods:

1. Build No-Cook Meals: Create meals that don’t require cooking, such as:
   • Salads: Use pre-washed greens, add canned beans, pre-cooked chicken, or tofu, and top with a light dressing.
   • Wraps and Sandwiches: Use whole-grain wraps or bread, fill with lean proteins, fresh veggies, and a healthy spread like hummus or avocado.
   • Yogurt Parfaits: Layer Greek yogurt with fresh berries, nuts, and a drizzle of honey for a quick and nutritious breakfast or snack.
   • Smoothies: Blend frozen fruits, greens, yogurt, and a protein source like protein powder or nut butter for a filling meal or snack. Smoothie bowls too!
2. Choose Healthy Convenience Foods: Look for healthy options in the grocery store, such as:
   • Pre-made salads with light dressing.
   • Fresh or frozen vegetable steamers.
   • Healthy frozen meals (look for options with whole ingredients and lower sodium).
   • Pre-cooked grilled chicken strips or boiled eggs.
   • Canned soup (choose low-sodium and vegetable-based options).
3. Order Smartly: If you rely on takeout or delivery, choose healthier options:
   • Opt for grilled or steamed dishes over fried.
   • Choose whole grain sides like brown rice or quinoa.
   • Add extra vegetables to your order.
   • Leave the fast food alone!
   • Go easy on sauces and dressings, which can be high in calories and sugar.

Here are some ideas for super easy meals that you can even make from a salad bar or other convenience option:

• Hard boiled eggs
• Tuna salad or chicken salad
• Greek yogurt parfait
• Fresh Salad
• Avocado toast
• Whole wheat tortilla hummus wrap
• Chickpea salad
• Overnight oats
• Zucchini noodles with pesto

If you do give cooking a try, you might be surprised at ways you can find to actually enjoy it. I know that my wife prefers to cook when she is being creative. She’s a creative person so she doesn’t want to cook tacos every night (which I would love to eat). If she can create something new she starts to enjoy the process. Pretend you’re on Chopped, making meals for friends, or making it into a game are all great ways to learn to enjoy cooking more. You could also trade out cooking with someone else, they cook and you clean their house or something like that. My wife also does cooking parties where she and a friend get together and prep a bunch of freezer meals together to make it more fun. And if you don’t, you can use these tips and tricks to make your life easier and more fun without cooking!

The post Tips for How to Eat Healthy When you Hate Cooking appeared first on Actionable Wellness.

Healthy eating

Healthy food is doable with simple recipes for a quick meal on busy weeknights. You can bulk-cook chicken breasts, hard-boiled eggs, black beans, and more to throw together a complete healthy meal fast. Or just grab it as a snack. A complete meal needs healthy fat, lean protein, and some complex carbohydrates that will fuel your body without weighing you down with junk. Fresh vegetables and fruit can complete your healthy dinner ideas, or you can cook up some sweet potatoes, butternut squash, cucumber salad, or whatever fruit, veggie, or whole grain you like. Your weeknight dinners can be quick as well as satisfying meals that nourish your body and get you to your health goals!

1. Focus on Whole Foods: Prioritize whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in essential nutrients, fiber, and antioxidants that support overall health.
2. Balance Your Plate: Aim to fill half your plate with vegetables and fruits, one-quarter with lean protein, and one-quarter with whole grains. This balanced approach helps provide a variety of nutrients and keeps you satisfied.
3. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated. Water is essential for digestion, circulation, and overall health. Herbal teas, infused water, and fresh juices are also good options for hydration.
4. Mindful Eating: Practice mindful eating by paying attention to your hunger and fullness cues, eating slowly, and savoring each bite. This can help you enjoy your food more and prevent overeating.
5. Plan and Prep: Planning and preparing meals ahead of time can make healthy eating more convenient and reduce the temptation to reach for unhealthy options. Keep healthy snacks on hand, such as nuts, fruit, and yogurt.

Healthy recipes for wellness

Here are some easy and nutritious recipes that can be part of your wellness menu:

1. Breakfast: Overnight Oats

Start your day with a hearty and healthy breakfast that you can prepare the night before. Overnight oats are customizable, delicious, and packed with fiber and protein.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or plant-based)
• 1/4 cup Greek yogurt
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup
• 1/4 cup fresh fruit (berries, banana slices, etc.)
• 1 tablespoon nuts or seeds

Instructions:

1. In a mason jar or container, combine the oats, milk, Greek yogurt, chia seeds, and honey.
2. Stir well to combine and top with fresh fruit and nuts or seeds.
3. Cover and refrigerate overnight. Enjoy cold or warm in the morning.

2. Lunch: Quinoa Salad with Chickpeas and Avocado

A nutrient-packed salad that is perfect for a light lunch. Quinoa is a great source of protein and fiber, while chickpeas add heartiness and avocado provides healthy fats.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned chickpeas, rinsed and drained
• 1/2 avocado, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 2 tablespoons red onion, finely chopped
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, chickpeas, avocado, cherry tomatoes, cucumber, red onion, and parsley.
2. Drizzle with olive oil and lemon juice, and season with salt and pepper.
3. Toss to combine and serve immediately or refrigerate for later.

3. Dinner: Baked Salmon with Roasted Vegetables

This simple and nutritious dinner is rich in omega-3 fatty acids, vitamins, and minerals. Baked salmon is quick to prepare and pairs well with a variety of roasted vegetables.

Ingredients:

• 2 salmon fillets
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried herbs (thyme, rosemary, or dill)
• Salt and pepper to taste
• 2 cups mixed vegetables (broccoli, carrots, bell peppers, etc.)
• 1 tablespoon lemon juice

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Place the salmon fillets on the baking sheet and drizzle with olive oil. Sprinkle with garlic powder, dried herbs, salt, and pepper.
3. Arrange the mixed vegetables around the salmon on the baking sheet. Drizzle with olive oil and season with salt and pepper.
4. Bake for 15-20 minutes or until the salmon is cooked through and the vegetables are tender. Squeeze lemon juice over the salmon before serving.

4. Snack: Energy-Boosting Smoothie

A refreshing smoothie is a great way to get a quick boost of energy and nutrients. This green smoothie is packed with vitamins, minerals, and antioxidants.

Ingredients:

• 1 cup spinach
• 1/2 banana
• 1/2 cup frozen mango chunks
• 1/2 cup unsweetened almond milk (or any milk of choice)
• 1 tablespoon chia seeds
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. Combine all ingredients in a blender and blend until smooth.
2. Pour into a glass and enjoy immediately.

Wellness menu ideas

Creating a wellness menu doesn’t have to be complicated. Here are some sample menu ideas to inspire you:

Sample Day 1:

• Breakfast: Greek yogurt with fresh berries, honey, and granola
• Lunch: Lentil soup with a side of mixed green salad
• Snack: Apple slices with almond butter
• Dinner: Grilled chicken breast with quinoa and steamed asparagus
• Dessert: A small bowl of mixed fruit (berries, melon, kiwi)

Sample Day 2:

• Breakfast: Avocado toast with a poached egg and a side of mixed greens
• Lunch: Steak Salad With Strawberry Lemon Vinaigrette
• Snack: Carrot sticks with tzatziki dip
• Dinner: Stir-fried tofu with broccoli, bell peppers, and brown rice
• Dessert: Dark chocolate squares with fresh strawberries

How to Create a Wellness Menu

1. Plan Ahead: Set aside time each week to plan your meals. Consider your schedule, preferences, and nutritional needs.
2. Include Snacks: Plan healthy snacks to keep energy levels up and avoid overeating at main meals.
3. Stay Flexible: Allow flexibility in your menu to accommodate changes in your schedule or cravings. Having a list of quick and healthy recipes on hand can help.

Incorporating easy, healthy recipes into your daily routine can help you achieve a balanced diet that supports overall wellness. By focusing on whole foods, planning meals, and enjoying a variety of nutrient-rich options, you can create a wellness menu that is both satisfying and beneficial for your health.

The post Easy Healthy Wellness Menu Ideas for Real Life appeared first on Actionable Wellness.

Fruits and vegetables have so many wonderful benefits for our bodies. They fuel us for exercise, protect us from disease, and give us what we need to live well. The wellness wheel won’t work if we don’t eat well. Eating healthy is a huge part of your fitness journey. Good food can actually heal your body.

Get your printable salad ingredient cheat sheet and smoothie ingredient cheat sheet here to balance your fruit and veggie creations every time!

How to change your taste buds to like vegetables

So what do you do when you hate vegetables like I did? To be honest, when we started, there were only about 6 or 7 vegetables that my wife even liked, she’s a real trooper. And my daughter and I were junk food junkies for sure. I was raised eating meat and dessert. That’s what my mom liked.

She died because of her bad habits, and so did my dad. So when my wife wanted to change our lifestyle, I knew she was right. I didn’t want to end up not being able to move because my body was letting me down like my mom. I want to live well while I’m alive. So I had to get my head in the game. But my food cravings were dire!

A child will see a food as new until they have been exposed to it 11 times. My wife has a home daycare, so after taking care of over 100 kids over the past 27 years, she is an expert at getting people to try new foods. She dealt with our daughter and me the same way. (Ask our daughter sometime how she asked for prayer at church because her mom was mean and making her try new food)

But being a certified personal trainer, I also knew that I could not out train a bad diet. I work out like crazy and I love it, but I still struggle with my weight. And I have health problems because of it. My blood work has improved so much. I’m breathing better, thinking better, and living better since she changed our family’s diet. And we need antioxidants in foods for good health to save us from diseases. You can make these changes with a few healthy food swaps.

And how our family did it was a little bit at a time. First, we started adding a few healthy foods to our diet. We would add a piece of fruit at breakfast, and add a vegetable at dinner. So we went from 1-2 fruits and veggies a day (mostly fries and ketchup) to 3-4. From there, we kept adding more and swapping unhealthy ingredients for healthy ones.

Over time, we began to enjoy those tastes more and more and now there are many vegetables that I really like. Broccoli is my favorite. I just love it. I like it raw better than cooked, but it’s good both ways. And my wife always says if you don’t like something, it’s because you haven’t found HOW you like it yet, so keep trying new ways of cooking.

Reset taste buds

The best way to eat vegetables is roasted. Roasting them gives them a more concentrated and sweeter flavor. It’s just good. I don’t know how she does it, but she does. So check out the recipes below for ways to make them taste better. And her roasted broccoli recipe and air fryer vegetables are a great place to start! You can also try this sheet pan cauliflower and butternut squash that’s super tasty. She is a great cook.

Raw vegetables are really good too. You can start with a really good, chemical-free ranch dip on your veggies and then work your way to eating less of it until you don’t need dip anymore. I love them plain now. And you can make amazing salads like this broccoli salad with Greek yogurt dressing that will change your mind about broccoli.

Once you are eating vegetables your tastes will change over time. We are doing a sugar detox right now because we still eat too much sugar, and I’m just amazed at how different all food tastes when I’m not having ice cream and candy all the time. Everything tastes sweeter, even vegetables. So quitting processed foods that are full of salt and sugar will really help to reset taste buds to taste the actual flavor of the food.

Use healthy dressings dips and sauces until you get there. My wife started us out by putting lots of bacon in everything. It makes vegetables taste GREAT! And over time, she reduced the amount to just a slice or two of bacon. But we were already in love with the flavor. You can check out her world-famous green beans and cabbage recipes that bacon really makes sing. And this rainbow vegetable pasta is a winner too!

The next great idea she had was learning to hide vegetables. Anything tastes great in eggs, or chili, or spaghetti sauce. I know it doesn’t sound like it, but making an egg casserole and hiding some vegetables in it is a great way to get them in and get used to eating them. This Cajun chicken pasta is a great example of a way to enjoy them with other things you like. And these spicy chicken burrito bowls are another great way to hide vegetables in delicious places. Also, these chipotle chicken kabobs are a winner.

She makes a great spaghetti sauce that’s full of pureed pumpkin, shredded zucchini and carrots, and more. And you never know it’s in there. She does it with chili too. There are more vegetables than there is meat, but you can’t even tell. The spices make it work.

Don’t focus on perfection or restriction at first. Start out with exposure to healthy foods and work your way to making them healthier. If you are doing this while you are working out, you are going to see huge benefits. A salad with lots of dressing and bacon bits is a lot of calories, but there is nutrition in there and it’s still better than cake.

So eat the salad and work your way to making it a totally healthy salad. You can do this. I did it and I was the worst. I believe in you! The nutrition in what you’re adding is going to give you more energy and make you feel better so you have more energy to work out more too. It’s going to be great!

And one more tip is to eat lots of colors of fruits and vegetables because you eat with your eyes first, and those pretty colors will tempt your eyes and delight your senses.

Recipe with lots of vegetables

• Asian lettuce wraps are so flavorful and easy to make too! Everything is in one skillet, you mix it up and pop some in a lettuce leaf. One and done! And these California roll lettuce wraps are bomb too!
• This steak salad with strawberry lemon vinaigrette is packed with all kinds of colorful vegetables and it’s delicious and will make getting more veggies EASY!
• This lasagna is loaded with vegetables like kohlrabi and more. And for even healthier lasagna, then we moved to using zucchini for the noodles and I love that too. It’s really not a big difference without the noodles. And I LOVE my noodles.
• This Chinese-inspired beef and vegetable soup tastes amazing and it has so much flavor plus lots of yummy veggies. What’s that thing they say, Umami?
• Do you love Mexican food as much as I do? It’s my main squeeze. This taco soup is healthy with all the flavors of Mexican food. It’s so good! It’s a great meal with vegetables.
• This picadillo chicken taco salad is to die for too! One of my faves.
• Poblano Pepper Chicken Enchiladas are some of my favorites. I love spicy food!
• We love this Copycat Panera Ancient Grain Chicken Salad. It’s do die for!
• This Bacon and Broccoli in Creamy Garlic Sauce is so flavorful and delicious, you’ll never know you are eating something nutritious. I mean, bacon makes everything better.
• Try some creamy Roasted Tomato Toast with ricotta cheese for a tasty appetizer, snack, breakfast, or side dish. So good!
• These Cranberry Walnut Salad Pinwheels are a game changer for sure. You’re going to love them. Packed with protein and flavor!
• This Cheesy Cauliflower Rice Risotto is a favorite at our house too. Who knew cauliflower could be delish? Not me!

• This tomato and cucumber salad with cheese is so delicious. The cheese makes it, but it’s mostly vegetables and those onions and that vinegar, oh my!
• This greek pasta salad with chicken is one of my favorites.
• Spaghetti squash is another vegetable that takes on flavors. My wife stuffs them with all kinds of yummy things. This creamy spinach one is my favorite.
• I never thought I would like butternut squash soup, but it’s one of my favorites. It’s creamy and rich and a little sweet. So good! And I also love this newer butternut squash soup with coconut and lemon flavors.
• This instant pot pork tenderloin casserole is loaded with veggies too and a favorite of mine. I love pork tenderloin.
• This brussel sprout sweet potato saute can be a meal or a side, but it’s another great example of the flavor of bacon and how it makes a recipe amazing. It was one of the first things she learned how to cook us when we were making changes.

Healthy meals with vegetables

There are even more great meals with vegetables that are delicious besides the ones she has developed. Here are a bunch of great veggie meals from other blogs.

• This insanely Easy Vegan Lentil Shepherd’s Pie is made in less than 30 minutes! This hearty meatless recipe is just 10 main ingredients, gluten-free, allergy-free, featuring protein-packed lentils, veggies, and simple dairy-free mashed potatoes! Healthy and budget-friendly comfort food the whole family will love and devour!
• A Classic Italian Pasta Salad that’s gluten-free, vegan, and allergy-free! The cold pasta salad you love, with tri-colored pasta, fresh veggies, and a healthy homemade Italian dressing! A super easy and quick meat-free vegetarian and dairy-free recipe that’s a perfect side dish to feed any crowd!
• This easy Slow Cooker Vegetarian Chili is a dump-and-go crockpot meal you can set and forget! This healthy three bean chili is vegan, gluten-free, allergy-free, and full of plant-based protein, veggies, and bold Southwest flavors! A comforting dinner for a crowd or meatless make-ahead and freezer-friendly meal you can meal prep!
• This classic Italian meal made in the CrockPot is an easy and healthy recipe the whole family will love. Chicken cacciatore has a rich tomato sauce, tender chicken, and is a great way to sneak more vegetables into your diet.
• There is nothing like a rich coconut milk curry sauce to get you to eat your vegetables. This vegan Indian recipe is loaded with zucchini, tomatoes, onions, and potatoes plus chickpeas for protein and flavor-packed meal.
• I make these sheet pan sausages once a week. Whatever veggies I have on hand is what I use – onions, radishes, brussels sprouts, green peppers, squash. The possibilities are endless. And it’s always amazing!
• Learn how easy it is to make delicious Fajita Veggies at home! Sautéed bell peppers and onions that are tender-crisp with a bit of charring and seasoned with a super flavorful blend of spices. So good and so incredibly versatile too – use them in fajitas, as a quick and easy side dish, or to top just about everything!
• This Chinese-style egg and vegetable fried rice is the perfect summertime vegetarian dinner. It is simple, delicious, and super healthy.
• This Chopped Veggie Salad recipe is the perfect summer side dish! It features a combination of fresh summer vegetables and feta cheese tossed in a simple tangy vinaigrette to bring it all together. Super easy to make, colorful and so delicious!
• This Pasta Primavera is perfect for getting more vegetables in your diet! You can use the ones in the recipe, or just pick your favorites!
• Mediterranean Pasta Salad is packed with delicious vegetables and topped with a creamy shallot dressing! It’s a great way to eat your meals with vegetables!
• Vegetable Stew With Dumplings. How to make a hearty and flavorsome vegetable stew using delicious root vegetables and homemade herby dumplings. The perfect combination for the cold winter months.
• Check out these beautiful and healthy smoothie bowls too! And even these snacks have a bit of veggies in them as well as a ton of pumpkin flavor!

If you give it a try, you are going to learn to like more vegetables over time. Don’t give up, because your health is worth it. And even if you don’t like as many vegetables as my wife does, more like me, you will still expand your horizons and improve your health. It’s going to be great! I can’t wait to hear all about your success!

Here are some more ideas that might help you on your health journey:

• Rainbow Diet Meal Plan
• ancient grains recipes
• how to balance macronutrients for weight loss
• healthy breakfasts to help you lose weight for ideas to start your day
• cheap nutritious foods to keep in your diet
• Tips for How to Eat Healthy When you Hate Cooking

The post Meals with Vegetables appeared first on Actionable Wellness.

Getting healthy food that’s prepared by someone else is nearly impossible. If you can find scratch made food with quality ingredients, it’s EXPENSIVE. But healthy food is an important step to your fitness journey. You can make it an important part of your morning self care routine.

It’s a big part of the wellness wheel. Nutrition is so important for health. My wife, Christina does this with grace and skill to give our family healthy options, so she’s going to tell you all about how to do it today.

Pin for later

What is batch cooking?

Batch cooking is making large batches of the same thing at one time. These meals are usually frozen in individual portions but can be refrigerated as well.

You can spend a couple of hours creating meals and save yourself tons of time cooking throughout the following weeks by just popping your own “tv” dinner out of the freezer or fridge and heat and eat. It saves so much time on a busy weeknight.

This gives you healthy options other than junky takeout when you don’t have time to prepare a meal. You can save a ton of money cooking your own food, but also your health. You know exactly what you’re putting in your food.

Batch cooking allows you to have dinner made, from scratch, whenever you need it. It’s less expensive than buying store-bought ready meals or take out. It’s even cheaper than fast food.

Homemade meals are healthier and you control everything that’s in the dish. You can adjust for dietary needs, allergies, and personal tastes of your family. You can avoid a ton of salt and sugar that’s in premade food and even more importantly unhealthy preservatives and additives.

Here’s a big one, for my husband and my daycare kids. You can HIDE vegetables in the sauces to add even more nutrition.

There are a few steps to take to get started. Just a little prep work and your batch cooking will be a huge success.

• Plan out what you’re going to make and gather the recipes
• Shop for the ingredients you need
• Prep all the ingredients you can ahead of time
• Plan your cooking day and cook the meals
• Store the food properly for later use.

Wash and pre-chop the vegetables when you bring them home if you can. If not, plan out a night to do this a day or two ahead of the cook day. Dry them well to prevent spoilage.

Some other things you can do to save time throughout the week if you don’t want to prepare whole meals are:

• Wash and chop raw veggies for sides and snacks
• Roast a ton of veggies so you can reheat or add to recipes
• Cook grains and beans such as brown rice and lentils to have ready to dump in a quick dinner or use as sides.
• Make dressings ahead of time or sauces that store well to make quick meals.

There are a few tips to help you be successful.

• Don’t try to do too much
• Store in single portions for easier use
• Give yourself plenty of time
• LABEL with contents AND cooking instructions as well as dates
• Get your family to help on cooking day
• Have fun, don’t stress about it.

Cook the things your family enjoys for success. It takes just as much time to make one batch as it does to make 5 and that’s 4 nights you don’t have to clean up the cooking dishes! It’s such a great way to succeed in eating healthy.

These are some meals that freeze GREAT!

• Soup and stew
• Casserole
• Pasta with sauces
• Chili
• Baked and mashed potatoes or other vegetables
• Burgers/meatballs/meatloaves
• Shredded meats

Frozen Soup Ideas

• Carrot
• Tomato
• Vegetable
• Butternut squash
• Lentil or other beans

Frozen Sauce and stock ideas

• Chicken or other meat stock
• Pasta sauce
• Vegetable stock

Batch cooking meal prep

Again, washing and pre chopping the vegetables, pre-cooking grains and legumes that take a long time to cook, and roasting a big batch of long-cooking vegetables such as sweet potatoes or winter squash will save you a ton of time on meal prep day. You can also make up a ton of granola like this one and save it in jars for later.

Know what you can freeze and what you can’t. Things that freeze well include:

• Rice
• Oatmeal
• Quinoa
• Sauces
• Soup
• Bread
• Meatballs
• Fruit
• Beans
• Casseroles
• Muffins
• Chili
• Pies

Things that don’t freeze well include:

• Mayonnaise
• Cream cheese
• Uncooked potatoes
• Lettuce

Use muffin tins to freeze the perfect portion. Once frozen, pop them out and store them in an air-tight container. This helps a ton with food waste.

Plastic wrap is a great help. Line your baking pans with it and then freeze your recipe. Once it’s frozen, lift it out of the pan and return that pan to the kitchen. Store the plastic-wrapped meal in a freezer bag in the freezer. Then unwrap it and return to the pan for reheating.

Leave room in the containers for expansion and squeeze out all the air you can. This helps the food last longer and with better quality.

Use a sheet tray to freeze individual hamburger patties, pancakes, meatballs, and cookie dough balls. Once frozen, pop the items in storage containers and freeze. This way they don’t stick together.

If you don’t want to have a big cooking day, just plan to triple or quadruple the recipe you’re making tonight. Freeze the extras and do it again next week. Before long, you’ll have a variety of frozen meals for the family.

Batch cooking on a budget

Batch cooking saves a ton of money by letting you shop in bulk. You can cook grains and beans from dry instead of buying pre-cooked, canned, or whatever. It’s far less expensive.

Batch cooking also keeps you out of the store which keeps you from making impulse purchases. This saves you tons of time too. I’d rather do just about anything than grocery shop.

You can also save money by buying big roasts and whole chickens. Cook them, shred the meat, and it’s ready to go in a ton of dishes.

Making sauces from scratch saves you a lot of money as well.

Other things you can do to save money is to use more whole grains and beans. Stretch your meat into stir-fries, soups, and casseroles saving money that way too.

Batch baking

A great way to save time baking is to premake mixes. It’s like having jiffy or Bisquick, but without the chemicals. Store them in an air-tight container and they are ready to go. Some I like to keep on hand are:

• All purpose mix
• Pancake mix
• Cake mix
• Bread machine mix
• Cornbread mix
• Muffin mix
• Cookie mix

Remember again, to LABEL with contents, using instructions, and dates.

Some great things you can bake in bulk and freeze are:

• Loaves of whole wheat bread
• Muffins
• Cookies
• Corn bread
• Rolls
• Buns
• Tortillas
• Pies
• Sweet breads

There are so many ways to save time and money by preparing ahead of time what you’ll need. You’re going to be amazed at what you can come up with. There are so many batch cooking recipes at Little Sprouts Learning that will help you get dinner on the table fast! Also, meal prep planning helps a lot.

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