Wednesday, January 26, 2011
One from column A and one from column B: Mix and Match your way to simple but varied healthy food.
Step 1) Fill your freezer with the following.
First the protein: Note-by freezing everything in half portions it gives more flexibility in food combinations and it fits in disposable 4 ounce portions containers. I cook and weigh out 3 ounce portions of black beans, cranberry beans and chick peas. I cook and weigh out 2 ounce portions of chopped chicken and chopped turkey. lean ground beef, lamb, chicken or beef.
Grain: I cook and weigh out 4 ounce portions of barley and brown rice pasta, and brown rice.
Vegetables: I cook and weigh out portions of the following:
Baked soup veg,
cooked tomatoes, onion and peppers,
baked onions and peppers.
cooked squash and onions
Now for the fun part:
Lomein: a portion of easy eggroll stuffing, any protein and a portion of brown rice pasta, add some soy sauce and spices, heat with a little bit of water and in 10 minutes from freezer to table you have a wonderful meal.
Hot and Sour Soup: a portion of easy egg roll stuffing, any protein and a portion of barley, soy sauce and a drop of vinegar and cayenne pepper. Heat together with a bit of water for 10 minutes .
Black bean soup: a portion of black beans, a portion of meat or chicken (or a full portion of just beans). a portion of baked soup vegetables, a portion of barley, and spices. Put it in the crock pot before you leave for work and you come home to a delicious meal.
Cranberry Bean soup: same as above. change the beans and the spices and it tastes like a completely different soup.
Butternut Squash Soup: a portion of butternut squash, a portion of meat or chicken, a portion of barley in the crock pot before work and it makes a great dinner.
Butternut Squash Tomato Soup: a half portion of butternut squash,a half portion of cooked tomatoes, a portion of meat or chicken, a portion of barley in the crock pot before work and it makes a great dinner.
Pasta with Meat: a half portion of cooked tomatoes, a half portion of baked onions, a portion of meat or chicken, and a portion of brown rice pasta, oregano, basil, and garlic, Cook together for 15 minutes and it is ready.
Quick omelets: microwave a portion of cooked vegetables and cook together with eggs.
Fried Rice and Veg: Mix together any combination of veg and protein with a portion of brown rice and soy sauce and garlic and a drop of water and it makes a great main dish in 10 minutes.
Really, the combinations are endless, as long as you start with a well stocked and varied freezer.