Stress-Free and Nourishing Meals

 Food preparation can be a lifesaver in your busy life. Having meals made ahead of time encourages healthy choices so think of your favorite foods and incorporate them into your meals. The internet is an endless source of whole food recipes. Get creative and schedule time and family members to chip in and help. It can be a great time to teach children about healthy food options and their ability to cook!

Here are five quick, whole-food recipes that you can make ahead for stress-free meals:

Quinoa Salad with Roasted Vegetables:

Cook quinoa according to package instructions and let it cool.

Roast your favorite vegetables (such as bell peppers, zucchini, and cherry tomatoes) with olive oil, salt, and pepper until tender.

Combine the cooked quinoa with the roasted vegetables, chopped fresh herbs (such as parsley or basil), and a squeeze of lemon juice for a refreshing salad.

Mason Jar Overnight Oats:

In a mason jar, layer rolled oats with your choice of milk (such as almond milk or coconut milk), Greek yogurt, and toppings like sliced fruits, nuts, and seeds.

Let the jars sit in the refrigerator overnight. In the morning, grab and go for a nutritious breakfast on busy mornings.

Vegetable Stir-Fry with Brown Rice:

Cook brown rice according to package instructions.

In a skillet, stir-fry your favorite vegetables (such as broccoli, bell peppers, carrots, and snap peas) with garlic, ginger, and soy sauce until tender-crisp.

Serve the vegetable stir-fry over the cooked brown rice for a satisfying and nourishing meal.

Chickpea Salad Wraps:

In a bowl, combine cooked chickpeas with diced vegetables (such as cucumber, bell pepper, and red onion), chopped fresh herbs (such as cilantro or parsley), lemon juice, and a drizzle of olive oil.

Spoon the chickpea salad onto whole grain wraps or lettuce leaves for a quick and portable meal.

Sweet Potato and Black Bean Chili:

In a large pot, sauté diced onions, garlic, and bell peppers in olive oil until softened.

Add cooked black beans, diced sweet potatoes, canned diced tomatoes, vegetable broth, chili powder, cumin, and smoked paprika. Simmer until the sweet potatoes are tender and the flavors are blended.

Serve the chili hot, garnished with chopped cilantro, avocado slices, and a dollop of Greek yogurt or cashew cream.

Here's a grocery list of the ingredients needed for the recipes provided:

Produce:

 Quinoa

Assorted vegetables for roasting (e.g., bell peppers, zucchini, cherry tomatoes)

Lemon

Rolled oats

Assorted fruits for overnight oats (e.g., berries, bananas)

Garlic

Ginger

Assorted vegetables for stir-fry (e.g., broccoli, carrots, bell peppers, snap peas)

Cucumber

Red onion

Fresh herbs (e.g., parsley, cilantro, basil)

Sweet potatoes

Canned diced tomatoes

Pantry Items:

 Olive oil

Salt

Pepper

Soy sauce (or tamari for gluten-free option)

Brown rice

Chickpeas (canned or dried)

Whole grain wraps (or lettuce leaves for wraps)

Black beans (canned or dried)

Vegetable broth

Chili powder

Cumin

Smoked paprika

Dairy/Non-Dairy:

 Greek yogurt (or plant-based yogurt for vegan option)

Optional Toppings:

 Nuts (e.g., almonds, walnuts)

Seeds (e.g., chia seeds, pumpkin seeds)

Avocado

Cashew cream (or sour cream for chili)

Additional herbs for garnish

Adjust these recipes to fit your, and your family’s palate. Include protein in each meal for satiety value and plenty of fresh fruits and vegetables. If cost is a challenge, choose plain frozen vegetables over canned. Visit local farmer’s markets and access local assistance programs to help you with your dietary needs.

You can do this. With planning you can enjoy healthy meals!