In the age of convenient and quick — it’s no wonder that we come in contact with countless roadblocks to eating healthy and staying consistent. I get it! We’re on the go, we’re stressed, and we’ve got a million and one responsibilities. The good news is, getting some nutrient-dense food on our plate doesn’t need to be complicated. In fact it can be totally simple, doable, and attainable — you just have to set yourself up to succeed. Just think, if easy, healthy, options are right in front of you, it’s going to be a no-brainer to reach for them! Right? And the more you get a hang of this, and transition to this way of eating (cooking and prepping) then you’ll get better at it each week and even surprise yourself with how intuitive it becomes. So let’s get started. Here are 3 time-saving hacks for healthy eating.
Wash and prep greens when you get home from the store
I’m of the belief that most meals aren’t complete without a plate of greens. Yes I’m that girl. I really truly love them. Greens are full of magnesium, calcium, B Vitamins, C and K, plus insoluble fiber (so they keep you full and help you go to the bathroom). I love crispy fresh salad greens, cooked dark leafy greens, and everything in between. Romaine and arugula are my favorite combo for salads, and I’m still not over kale as a dark leafy go-to. But there is nothing worse than washing, drying and chopping your greens when you’re hungry and ready to eat them! So my first time-saving hack is just that — take 5 minutes when you get home from the store to prep your greens. Get them clean, chop em’ and store them so they stay fresh for a few days. I like to utilize a salad spinner to wash and dry, and a big ziplock bag with a few paper towels at the bottom and top to store them.
Stock up on frozen fruits and vegetables
Frozen fruit and vegetables are far different than their canned counterparts. Not only are they quite comparable with fresh produce, they may even be more nutritious, since they’re flash frozen upon harvest — meaning their vitamins and minerals remain in tact. I love keeping tons of organic frozen fruits, like wild blueberries and raspberries on hand for smoothies, and frozen organic vegetables like butternut squash, broccoli and carrots on hands for quick-steams, soups, or sautés. Check out stores like Traders Joe’s for incredible variety, and even places like Target and Walmart. This way you always have easy options on hand, saving you time and money. Just make sure to look for brands with the only ingredient being fruit or veg, no added oils or sweeteners.
Try this recipe:
Blueberry, Avocado & Cauliflower Smoothie
Servings: 1 (double/triple for family or meal prepping)
1 cup dairy-free milk of your choice (unsweetened almond, coconut, hemp, etc.)
1 cup water
1 serving collagen protein
1/4 cup frozen blueberries (or strawberries, raspberries, blackberries or a blend)
1/4 cup frozen cauliflower (riced or whole)
1/4 a medium avocado (you can peel, slice in fourths and freeze beforehand for best consistency)
1/4 tsp. cinnamon
- Add all ingredients to a high-powered blender in this order - milk, water, protein, cinnamon,
blueberries, cauliflower, avocado and blend till super smooth
- Enjoy or make the night before for time-saving in the mornings
Keep pantry staples on hand
When I’m putting together a quick healthy meal I think about 3-4 things: a protein source (like fish, chicken, legumes), a carb source like veggies, a healthy fat to cook them in like ghee or avocado oil, and spices for flavor — like sea salt, garlic, paprika, basil or thyme. You’re going to have to go shopping during the week for fresh proteins and produce, but I recommend already being stocked up on healthy fats, and spices to cook those proteins and produce with. This again, saves time, effort and even money. My favorite cooking fats are avocado oil, coconut oil, and ghee (which is clarified butter, meaning the allergenic properties are removed). All of these fats perform well at high-heat, meaning they do not oxidize like an olive oil or nut oil (keep those for cold use). Then, spices! This is where you can have some fun. Stock your pantry with at least 5-6 go-to spices, and look for organic if you can. Spices create diversity, so you don’t get sick of the same sorts of food. And obviously, they’re flavorful. This is where you can get creative and literally spice things up. Also, please don’t be afraid of salt! Just make sure to use sea salt, which is made of trace minerals not table salt, which is made in a lab. Hot tip — salt your food as you cook, this enhances the flavors vs. adding it at the end which just makes things taste salty.
Were these tips helpful? Share your thoughts with me in the comments below.