Fix it Fast and Healthy
Planning meals ahead instead of waiting
until the last minute increases the
likelihood that meals are nutritious. You
may choose to plan a week ahead or just a
few days, whichever works best with your
Planning menus can help
guide your grocery shopping. Create a master
list to increase your shopping efficiency.
Select categories such as meats, dairy
products, produce, canned goods, cereals,
frozen foods, etc. Grouping foods by
category will eliminate backtracking in the
Shop in stores that you are
familiar with. This will reduce time spent
looking for certain items.
avoid the rush hours. Shop when the aisles
and lines are not crowded.
prepared ingredients also shortens your
preparation time. When balancing your time
and money, buy some ingredients such as
bagged lettuce, prepared chicken breast for
stir-fry or shredded cheese.
help get food on the table faster, follow
-Keep a well-stocked
refrigerator and pantry. This avoids extras
trips to the grocery store.
-Do some of
your preparations the night before.
-Multitask while cooking.
saucepans to speed heating.
cooking time and family time. Get your
children involved in food preparation.
-To save cleanup, mix, cook and serve in the
Fast and Healthy
Soups - Make soups with a variety of
vegetables, whole grains and legumes. Soups
can also be made ahead and reheated quickly
when needed. They also freeze well.
Chicken- Whether you’re baking, grilling or
stewing chicken, prepare a few extra pieces
for later. They can be diced for chicken
salad, casseroles, etc.
Cook ground beef or turkey with your basic
seasonings and then drain, rinse and freeze.
When you’re ready to use it, simply thaw,
rinse with warm water to remove any
additional fat and add to dishes for
spaghetti, casseroles, stews, etc.
Marinate meat before freezing - Divide meat
into resealable bags. Add your favorite
marinade and refrigerate overnight before
freezing. This will save time after thawing.
Light, Quick Dessert Ideas
-Angel Food Cake - Just add water to
angel food cake mix, whip and bake. Serve
topped with fresh fruit.
crisp with oatmeal, less butter and less
sugar. Top with light whipped topping.
-Light frozen yogurt or iced milk topped
with fruit makes a cool summer dessert.
-Make a parfait by layering lemon yogurt or
pudding with peaches and ginger snap crumbs.
Select the tips that will fit your
lifestyle. Incorporate them into your weekly
hopefully you will see a
difference in the amount of extra time you
Source: West Virginia Cooperative
reduced-fat biscuit/baking mix
½ cup orange juice
tablespoons canola oil
½ cup chopped
½ cup orange marmalade
2 tablespoons sugar
¼ teaspoon ground
Dash ground nutmeg
bowl, combine biscuit mix and sugar. In a
small bowl, beat the egg, orange juice and
oil. Stir into dry ingredients just until
moistened. Fold in pecans and marmalade.
Coat muffin cups with nonstick cooking spray
or use paper liners. Fill two-thirds full
with batter. Bake at 400 degrees for 15 – 18
minutes or until a toothpick comes out
clean. Cool 5 minutes. Remove to a wire
rack. Yield: 1 dozen.