BACK TO THE TABLE

by Tracey Shaffer, RDN, LD
 

​     Since the Covid-19 outbreak, more families are eating at home. Eating at home not only saves you money, it saves you fat, sodium and calories too. Studies show that individuals who eat out daily are taking in about 200 extra calories a day.
     Lack of time, a lack of resources or a lack of knowledge may keep some from cooking at home. Nobody wants to spend hours in the kitchen prepping, cooking, and cleaning up every night. But you don’t have to be a pro to make meals that are quick and healthy. With many wanting to avoid eating out, it’s the perfect time to get back into the habit of cooking again. 
     Planning is the first step to dining in. Take one morning or afternoon to plan your meals for the week. Look on your calendar and choose which nights you want to eat at home. Find some quick and easy recipes that your family all enjoys. A quick search on the internet should give you some ideas. Check your pantry and refrigerator to see what ingredients you have on hand and make a list of the remaining items you need.
     Next, prep as much as you can beforehand. Cutting up vegetables and having meat cut up and cooked when you have time saves time and relieves stress when you don’t have the time. Now everything is ready to go when needed.
 
Here are some other tips for creating a meal in a minute:
Use your slow-cooker or instant pot. Although it takes between 6-8 hours to cook, putting the ingredients in the slow-cooker before you leave for the day only takes a minute and then a meal is ready to eat right when you get home. Simply throw in a protein source such as beef, chicken, or pork, add a little bit of liquid such as chicken broth, juice, soy sauce, or any other of your favorite flavorings. Add in a dash of seasonings and some cut vegetables to make it a complete meal. And instant pots can cook ten times faster than traditional methods saving you even more time.
Use convenience foods. Grocers offers precut fruits and vegetables to help you save time when you’re making a meal at home.
Try getting meal kits delivered to your door. Although there is prep involved, everything you need is there and ready to go.
Find recipes with five ingredients or less. The less ingredients, the less prep work. Try this quick and easy delicious fish recipe: