Great question Crislee. Pre-planning is very important when youve decided to be the healthy example for your family. As a coincidence I was preparing one of my healthy, lean and green salads for dinner tonight. (Pics attached) Here are some of my initial thoughts. I hope they are helpful. I will try to post some recipes on a regular basis. I am a big fan of quick and easy, lean and green, dinner salads. Even now that I am in the maintenance phase of my lifestyle, salads remain a staple because they are just so darn easy. A big hallmark of my approach to eating is to incorporate a large portion of fresh seasonal vegetables with a much smaller portion of lean protein. Quick Tips: - Roasted Vegetables such as peppers, onions, cauliflower etc. can be prepared in advance and used for several meals. - Roast a two or three chickens, debone and place meal portions in zippered bags (6oz/person) use some that evening. Refrigerate or freeze remaining portioned bags. Bagged and refrigerated, the chicken should keep for up to 5 days – frozen for up to 30 days. Frozen chicken bags can be safely defrosted overnight in the refrigerator, or place sealed bags in cold (never hot or warm) water for about 30 minutes. Serve on salad cold, or reheat in sauté pan (165f). Alternately – nearly every grocery store these days sells hot roasted chicken – portion as above - Individually portioned and frozen fish is a reasonably quick and very healthy choice. Frozen fish portions can be safely defrosted overnight in the refrigerator or place sealed bags in cold (never hot or warm) water for about 30 minutes. - Keep a good supply of leafy greens and other nutrient dense vegetables in your refrigerator. Remember the term GBOMB – these are the most nutrient dense foods – High Nutrient/Calorie ratio: Greens, Berries, Onions (& garlic), Mushrooms, and Beans (& legumes) (Source: Dr. Joel Fuhrman -- Eat to Live) - Fruit and Green Smoothies are amazing for breakfast or lunch. Keep plenty of frozen fruit on hand. You may also like to add fresh ginger, cinnamon, ground flax seed, hemp and chia seeds. Pantry Options: . Artichoke Hearts in Water . Olives . raw almonds . pine nuts . raw pumpkin seeds -- pepitas . hround flax seeds . hemp seeds . chia seeds Options for the Refrigerator: . Mustard/Turnip/Collard Greens . Kale . Swiss Chard . Watercress . Bok Choy/Baby Bok Choy . Chinese/Napa Cabbage . Spinach . Arugula . Lettuce, Green Leaf . Radish . Carrots . Broccoli . Cabbage . Bell Pepper, Red, Yellow or Orange . Cauliflower . Cucumber Items to have in your freezer: -- individually frozen and wrapped (IQF) fish portions: Salmon, Cod, Tilapia, Catfish -- Frozen Fruit for Smoothies: Mango, bananas, blueberries, strawberries
Posted on: Fri, 03 Oct 2014 03:14:44 +0000
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