Making smart choices about what to eat and when to eat it are challenges we all face. The tips and recipes in a new ISU Extension publication, Healthy Meals in a Hurry (PM 2035), offer 14 main dishes that are both healthy and quickly prepared said, Jill Weber, Nutrition and Field Specialist. Each recipe has ‘eat now” and “eat later” directions to fit into your schedule.
You may choose to use the recipes and serve on the same day, ignoring the freeze-ahead options; or, dedicate a day to filling your freezer, following the schedule given. As another option, you could try freezing one or two recipes just to see how it works. Foods can also be packaged in single or multiple-serving amounts to best suit your needs.
Most recipes included in this publication satisfy the USDA’s Dietary Guidelines and the DASH (Dietary Approaches to Stop Hypertension) Diet recommendations. Research has shown that a diet low in fat and rich in lowfat dairy foods, fruits and vegetables substantially lower blood pressure. A nutrition analysis is included for each recipe and is given in the same format as the Nutrition Facts label on purchased food.
Having a freezer stocked with prepared, healthy meals helps you avoid the crisis cooking that occurs when it’s 5 p.m., everyone’s hungry and there’s nothing ready to eat. In addition, you can reduce both food costs and food waste by taking advantage of store sales on specific meat cuts or other bulk products.
To help you prepare to try the new recipes featured in the publication, you will need space in your refrigerator and freezer. Schedule some time to clean both of these spaces out. The publication offers tips to fit your schedule by giving directions for a one day marathon where all recipes are prepared, a partial day option where you prepare a recipe or two, or a single recipe option where a larger than needed quantity is prepared with the extra packaged and frozen for later meals.
Making a quantity recipe once or twice a week on days when more kitchen time is available will put a variety of items in your freezer over time.
Another strategy is using the single ingredient option. This is a good way to make the most of grocery store specials. For example, browning 10 pounds of ground beef or pork, chopping two pounds of onions, or cooking 5 pounds of chicken means those ingredients can be frozen and ready for use when you need them.
The publication offers tips on freezer containers and other general freezing tips. The 40 page full color publication is available from county extension offices for $2.50. If you choose to make them all in the suggested amounts you'll have 120 servings at a cost of less than $1 per serving.
Contact the Buchanan County Extension Office, 2600 Swan Lake Blvd., Suite A, Independence, (319) 334-7161, to order your copy today!
More information about nutrition and physical activity is available from your local Black Hawk County Extension Office, 3420 University Avenue, Suite B, Waterloo, IA, 319-234-6811. Access the website any time at /blackhawk/ .