- Frozen steamer bags of vegetables: Having these babies in the freezer have made getting our daily veggie servings so much easier. In fact, one product that has helped even more (especially when it comes to $$) is Ziploc's Zip' N Steam Steamer bags so that we can use any brand of frozen vegetable. In fact, these bags will allow you to steam fresh veggies, as well as, fish, poultry and potatoes. And if any of you are weary about how nourishing frozen vegetables are, fret not. Advances in technology have allowed food growers and companies to flash freeze produce at it's peak level of nutrition ensuring that great vitamin and mineral content will be available in a frozen vegetable.
- Grilled chicken breast: On Sunday or Monday evenings, my husband and I try to make sure we've got some grilled chicken breast on hand in the fridge that we can use later in the week to throw on a bed of salad greens or to shred up for a quick chicken salad. Having a staple protein like chicken on hand, cooked and ready to go, can help in providing satiety in a meal and take that salad on your plate to the next level.
- Cereal and Milk: I know I know, this sounds so simple and unoriginal, but I cannot tell you how many times I've craved a bowl of cereal for breakfast (or even dinner) and there was not a drop of milk or crumb of cereal to be found in our home. The key to this though is going with a low-fat or no fat milk or dairy milk alternative, along with a cereal that has a good amount of both protein and fiber...one of my favorites is Kashi Go Lean Crunch (YUM!). My husband enhances his cereal routine by adding dried cranberries and sprinkles of flaxseed meal to increase protein, fiber, and heart healthy fats.
- Boiled eggs/egg whites: Having boiled eggs/egg whites on hand has been helpful for us at breakfast, lunch, and dinner. We like to boil eggs the evening or so before and have them in the fridge ready to go as a quick source of protein at breakfast or chopped up to go on a salad at lunch or dinner. Boiling your eggs makes it easy to remove the yolk and use the egg white as a protein source without the added dietary cholesterol.
- Rice and Beans: Not only are rice and beans complimentary proteins in terms of nutritional value, but they are also complimentary in taste. We like having both dried and canned beans (low/no sodium added) in the pantry for a quick source of fiber and protein. If you opt to used canned beans, I recommend placing them in a colander and rinsing away the excess liquid that is full of sodium. These beans can be tossed in a salad for extra protein, or added as a side to your frozen veggies to provide both complex carbohydrate and great protein. Brown rice can be quickly made with a rice cooker and can provide a multitude of vitamins and minerals while also providing cholesterol lowering fiber to your diet.
Wednesday, May 15, 2013
Confessions of a NOT so Susie Homemaker
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