For most, the pandemic meant cooking at home more often. Over time, burnout with at-home cooking became too real. We ran out of ideas and couldn’t always find the things we needed at the grocery store. But, there were some positives. People learned basic cooking skills and tried new recipes! Now, as families head back to school or resume working in an office, plan a menu that includes semi-homemade meals. They’re sensible because they save time and money. On busy school nights, less time prepping and cleaning up is helpful. Buying a prepared sauce instead of making it from scratch saves you money and avoids waste.

You can boost the nutritional quality of a meal without spending a lot more, just by adding frozen and canned ingredients. Choose packages stating an item has No Salt Added, Low Sodium, or No Added Sugar. Make restaurant-quality meals better-for-you with a semi-homemade recipe! You can even get creative and explore different ethnic flavors you might not make from scratch. Enjoy a taste of THAI!

You can throw together a quick, delicious meal with just a handful of ingredients. Dare I say it? Grab a few pre-packaged products! They’re not all bad. Packaged, convenience foods don’t just come in the center aisles. Look around the store perimeter, especially in produce. You can cut down your meal prep time significantly, if you choose some items that are already prepped and ready to serve.

Grab a couple bags of salad or clamshell of mixed greens as the base for a hearty, delicious bowl meal. You don’t have to skimp on the toppings or go heavy on the veggies because salads are not just a meal starter or side dish anymore. Bowl meals with leafy greens for a base offer a nutritious, delicious entrée option that’s ready in no time.

A+ for Avocado!

• It is high in fiber and potassium – benefiting blood pressure
• Has over 20 important vitamins & minerals
• Contains omega-3 fats to help the body absorb fat-soluble vitamins

Summer is a peak time for a wide variety of fruits and vegetables. Grocery stores, farmer’s markets and home gardens are filled with options. Getting creative with how we use this bounty can be a huge part of the excitement around eating! Instead of cutting veggies and serving them with a calorie-laden dip for a snack, get more adventurous and figure out ways to turn them into a satisfying, plant-based meal.

Take a look at these simple ideas and decide how you will “stuff it!”

Hollow out a peeled cucumber (cut it lengthwise and remove seeds), fill with cottage cheese and top with a dash of black pepper and diced bell or hot pepper.

Cut a pepper in half and remove seeds. Fill with a cooked veggie and rice pilaf or cauliflower “rice” medley.

Clean and remove the mushroom stem. Fill the mushroom cap with a mixture of tomatoes, veggies and cheese.

Ingredients

Grilling is a great option for cooking foods using a minimal amount of added fat. The heat of the grill browns the outside of the food, sealing in rich flavors. Using direct or indirect heat, almost any food can be grilled including lean cuts of meat, poultry, fish, tofu, vegetables and fruits. Get creative by utilizing skewers, grill-top baskets and foil-packets.

Fruits and vegetables can boost the flavors of any meal.

Add mashed berries or avocado slices onto a grilled cheese sandwich. Dice some grilled berries, watermelon or stone fruits, and add to pasta salad. For breakfast or a snack, serve grill peaches filled with oatmeal, cottage cheese or yogurt.

Grilled Avocado

• Pre-heat grill to medium-high heat.
• Slice in half and remove pits.
• Drizzle with olive oil, lime juice, salt and pepper.
• Grill cut side down for 3-4 minutes.

 

Grilled Mango

• Pre-heat grill to medium-high heat.
• Cut the cheeks off of the mango and into slices.
• Brush with oil and honey, if needed.
• Grill flesh side down for 1-2 minutes. Flip and grill 1-2 minutes more.

Ingredients

What has been a trendy term is now getting mainstream attention. Doctors are prescribing healthy diets loaded with fruits and veggies instead of medications. Insurance companies are giving vouchers for fresh food purchases. Nutrients in foods are being evaluated to determine which may help to manage health conditions, prevent health problems from developing, and boost immunity. Shifting to a few meals each week that are plant-based, can have a significant benefit on a healthy lifestyle, as long as you’re making nutrient-rich choices. Fruits and vegetables as a whole offer a variety of benefits.