We are excited to welcome back Stephanie Ewals, CNS, Licensed Nutritionist from Out of the Woods Nutrition for this week’s guest blog spot! Today, she provides some very timely holiday hacks to help us keep our nutrition on track during the holiday season.
Let’s jump in . . .
Holiday Hacks: 3 Time-Saving Kitchen Tips
The holidays are hopefully getting back to normal this year: holiday parties, school concerts, family gatherings, shopping, and vacations are keeping us VERY busy. Give yourself the gift of taking some shortcuts and holiday hacks to take some of the pressure off so you can relax and
be merry [because nobody wants a scrooge in the kitchen].
While we are very pro-cooking around here, but sometimes taking shortcuts can turn a potential take-out night into a total kitchen win. For example: Grab a rotisserie chicken and incorporate it into soups or chilis so you can reap the benefits of high-quality protein without spending extra time cooking it. Shred the chicken and stuff lettuce leaves with a squeeze of lime for lunch.
Start with your favorite fresh or frozen pizza dough, then add your favorite jarred sauce and vegetable toppings plus a sprinkle of flavorful cheese to make it a meal!
Buy pre-chopped produce, especially those hard-to-manage vegetables (ahem, squash) that are more time-intensive to prepare. Toss with a tablespoon of olive oil and roast for a side dish or added to salads during the week.
Cook Once, Eat Twice
Batch cooking is an efficient way to keep up with your healthy eating goals no matter what time of year. It essentially means cooking more than what you need in the moment so you can take advantage of having all of your cooking tools and gadgets out (read: it’s way more efficient!). Not to be confused with leftovers, batch cooking usually refers to one component so you can repurpose it later. For instance: Need rice or quinoa for your Monday night meal? Make a large batch so you can easily incorporate it in salads and grain bowls all week long. Quinoa even makes a pretty tasty replacement for oatmeal when combined with a bit of cinnamon and a banana!
Making hard-boiled eggs? It takes the same amount of time to make six as it does to make two. Enjoy as a snack, crumble into salads, or mash with some avocado.
Baking sweet potatoes? Make a few more than you need and you’ll have the base for an easy, customizable lunch ready to go. You can also purée or mash the flesh for baked goods and use in place of pumpkin in a recipe.
Sheet Pan and One Pot Meals
Raise your hand if your least favorite part of cooking is the clean up. We feel you! Make it easier on yourself by searching for one-dish meals to seriously cut down on time spent doing the dishes. Here are a few to get you started: Create baking pockets by lining foil with parchment then crimping for perfectly roasted fish that stays juicy, never dry.
Roasting your favorite protein with seasonal produce is a tasty no-fuss way to incorporate a few servings of vegetables into a meal.
Still haven’t learned how to use your Instant Pot? Now would be a good time! You can get frozen proteins to the table fast with this safe and simple pressure cooker. A simple 12-minute recipe: take a frozen protein like chicken thighs + favorite jarred tomato sauce + a jar of olives =
yummy cacciatore that will have everyone running to the table for dinner. If you use plant-based protein, like dried chickpeas, just soak the dried beans overnight and be sure they are covered with fluid a jarred sauce + some broth before cooking in an Instant Pot.
Need some quick and easy meal ideas? Sign up for my free 3 day anti-inflammatory meal plan here: https://www.outofthewoodsnutrition.com/meal-plans.
Stephanie Ewals, CNS, LN works with women dealing with Hashimoto’s and autoimmune disease in general. You can reach her at www.helpforhashimotos.com.