| June 2019 Athens Nutrition Newsletter |
| Morsel of the Month |
| Maybe you have been hesitant to meal prep because you don’t want to eat the same thing all week. Or maybe you don’t know what you’ll be in the mood for on Wednesday when you’re cooking on Sunday. That doesn’t mean you have to abandon your meal prep plans. Instead, consider ingredient or food group prepping. With this type of meal prep, you cook a few different items from all of the food groups and then decide how to put them together later. For proteins, you could grill some chicken breasts, make hard-boiled eggs and cook some beans. For starches, you could make a pot of quinoa and roast some sweet potatoes. For vegetables, roast a few favorites, chop some raw ones or spiralize zucchini or beets, and for fruits, wash and cut several varieties to store in the fridge. For a little something extra, why not toast some nuts and make a quick salad dressing? Then, when Tuesday night rolls around, all you have to do is decide how to mix and match your prepped items. Use MyPlate as a guide to putting it all together, remembering to fill ¾ of your plate with vegetables, fruit and whole grains for a plant-forward meal. This month on JudyMatusky.com, we wrote a blog post outlining how to meal prep by food groups in one hour with meal ideas you can eat all week long. Check out how to turbo-charge your meal prep here. Download our free What’s on Your Plate handout on our website. Recipe Round-Up “Where delicious meets fast and healthy”. That’s the formula we follow for all of our recipes because we know you’re busy and you’d like to keep cooking simple. This month’s recipes include a gluten-free sweet treat and a lightened up version of Chicken Masala, a tasty way to include more spices in your cooking. Flourless Banana Chocolate Chip Bites Oatmeal instead of flour is the base for these gooey, dense, mini-muffin bites. By pulsing rolled oats in a food processor, you create a gluten-free (if using gluten-free oats) whole grain oat flour that gives these little treats a nutty taste and chewy texture. Grab a few for breakfast or munch on one or two…Read More Prepping By Food Group on the Weekend for Fast Meals During the Week Eating healthier can be fast, easy and delicious, you just need a little bit of time early in the week to get organized. I find prepping by food group (ingredient) is the easiest way for me to pull together healthy meals during the week. Select the foods you want to prep within each food group: …Read More A Lighter Version of Chicken Masala I hesitated about adding this recipe to the blog because of the long list of ingredients. However, if you cook frequently, you’re likely to have most of these ingredients in your pantry. The recipe itself is very easy and it’s a much lighter alternative to take-out Indian food. For a vegetarian option, substitute tofu for…Read More Vanilla Chia Seed Pudding with Homemade Cashew Milk You’ve probably noticed a series of posts using cashew milk and cashew cream. Since I made both of them a few days ago, I’ve been playing with different recipes. Although you can find thousands of chia seed pudding recipes online, I thought is was worth posting one more. This little pudding is naturally sweet and…Read More See more recipes at judymatusky.com |
