Healthy Living in the North

Foodie Friday: You, too, can enjoy healthy, home-cooked meals during the work week!

Being both a mom and a dietitian, cooking nutritious meals for my family is definitely at the top of my priority list. But it’s not always easy. During the work week, I find it especially difficult to find enough time to prepare and cook healthy, well-balanced meals. Did I mention I live 30 minutes out of town and have to pick up a toddler on the way home? Or that by the time we get home, my son and I are usually starving, tired, and often hangry*? (*See definition below).

Slow cooker recipes are a fantastic, convenient way to bring nutritious homemade meals to your family dinner table.

I’m only a couple years into this whole working-mom-juggling business, but along the way, I have picked up some tricks that help my family put together yummy meals that include at least 3 out of 4 food groups most nights of the week.

Here are some tips I’d like to share:

  • Plan out your protein options for the week. I have found that taking stock of the proteins in my freezer/fridge and having a general idea of what I will make each night takes away a lot of stress. Proteins like beef, pork, moose, chicken, and turkey take 2-3 days to thaw in the fridge (depending on the cut) and require a bit of forward-thinking. Fish and seafood thaw much quicker, usually in a day or less. Eggs are always my go-to if I don’t have anything thawed and ready to go.
  • Prep vegetables on the weekend (or on your days off if you work weekends). Chop up a variety of your favorite vegetables, place in them in a container or bag, and store in the fridge. Now they’re ready to throw into your recipe or eat raw. Our favorite vegetables include bell peppers, carrots, broccoli, cucumbers and spinach (bought pre-washed, no prep required). I usually chop up onions, too, because I cook with them a lot.
  • Keep an assortment of frozen vegetables on hand. Especially in the winter, I make sure to have a variety of vegetables in the freezer. Frozen vegetables are just as nutritious as fresh ones and can be steamed or microwaved in 5-10 minutes. Season with olive oil plus lemon pepper (or other herbs) and voila!
  • Invest in a slow cooker. If you haven’t yet discovered or purchased a slow cooker, I highly encourage you to consider it. I like to toss whatever it is I’m making into the slow cooker insert the night before, store it in the fridge overnight, then just plop it into the cooking vessel and turn it on before I leave for work. I also use it to cook just the protein portion of our meal, like a whole chicken and then add vegetables and a side dish separately. Or I use the protein for making soups and stews (see recipe below for one of my favorite slow cooker stews).
  • Plan for leftovers. Personally, I’m not a huge fan of leftovers. But I have to admit that having them at least one night out of the week makes good sense. I also like freezing individual portions of leftovers to pull out for last minute/emergency purposes.
  • Keep it simple. Life is hard enough – let’s keep cooking during the work week simple, colourful, and fun.

I personally feel that if we are eating homemade food most of (and not necessarily all of) the time, then we’re on the right track. Not only will your wallet thank you for cutting down on take out and eating out, but you’ll be setting a great example for your loved ones.

Have some tips to add to my list? Please share by commenting below!

Recipe: Slow Cooker Sausage, Bean and Pasta Stew

Adapted from the Food Network

Servings: 6-8

Ingredients:

  • 1 onion, cut into 1/2-inch pieces
  • 3-4 carrots, finely chopped
  • 4 cloves garlic, finely chopped
  • 8 oz dried white beans, such as cannellini, rinsed and picked over OR one 28-oz can of white beans, drained and rinsed
  • 6 to 8 sprigs fresh thyme, tied with a piece of kitchen twine
  • 454 g (1 lb) of your favorite sausage (4-6 links)
  • One 14.5-oz can fire-roasted diced tomatoes
  • 3 cups low-sodium chicken broth or stock
  • One 4 oz chunk Parmesan rind (optional) plus grated Parmesan, for serving
  • 1/2 cup ditalini pasta (or other small pasta such as orzo)
  • 2-3 large handfuls of spinach
  • 2 tablespoons chopped parsley
  • 2 teaspoons balsamic vinegar
  • Kosher salt and freshly ground black pepper
  • Crusty bread, for serving

Instructions:

  1. Spread the onions over the bottom of a 6- to 7-quart slow cooker and top with the carrots, garlic, white beans, thyme bundle, and sausage links. Mix the diced tomatoes with the broth and 3 cups water and pour over the sausages. Add the Parmesan rind if using.
  2. Cook on high for 4 to 5 hours or on low for 7 to 8 hours. Uncover the slow cooker, remove and discard the thyme bundle and Parmesan rind and transfer the sausage links to a cutting board. Stir the pasta into the stew and continue to cook, covered, until the pasta is cooked through, about 20 minutes.
  3. Turn off the heat. Cut the sausages into bite-sized pieces and stir into the stew along with the spinach, parsley, and vinegar. Season to taste with salt and pepper. Serve with grated Parmesan on the side for sprinkling on top and crusty bread for soaking up the broth.

Tamara’s notes: I do step #1 the night before by placing the ingredients in the insert portion of the slow cooker and keeping it in the fridge overnight. Before I leave for work in the morning, I put the insert into the cooking vessel and turn it on.

*Hangry is defined as “being irritable or angry as a result of hunger”. It’s a real thing.

Tamara Grafton

About Tamara Grafton

Tamara is a registered dietitian currently working with the clinical nutrition team at UHNBC and in long term care facilities in Prince George. Originally from a small city in Saskatchewan, she now lives the rural life on a ranch with her husband and young son. She has a passion for nutrition education, healthy eating and cooking. In her downtime, she enjoys reading food blogs, keeping active, and trying out new recipes on her family and friends

Share