March is Nutrition Month! The goal of Dietitians of Canada's national campaign is to encourage Canadians to get back to their kitchens and get cooking! To support and promote this year's theme we're posting one tip everyday for the month of March.
These tips are too good to delete after we post them so we are re-posting them on our blog to be archived. They are grouped by categories to make it easier to find what you are looking for. We hope these tips continue to inspire everyone to get cooking!
No time to cook healthy meals during the week? Having ingredients ready to go makes it a little easier. Try these time-saving ideas.
- On the weekend, peel, wash and chop vegetables for the next couple of dinners.
- Marinate meat and freeze in small portions to defrost quickly.
- Cook a big pot of whole grain pasta, barley or quinoa so it's ready to reheat when you need it.
- Grate cheese, gather spices and measure dry ingredients for dinner recipes the night before.
2. In a hurry? Take a kitchen shortcut with healthier convenience foods.
Healthier convenience foods, combined with fresh ingredients, can help you make tasty meals in minutes. Choose items with less sodium, fat and sugar. Here are 10 convenience foods that make great healthier shortcuts.
- Light canned tuna or canned salmon
- Pre-cut butternut squash
- Canned legumes such as chickpeas or lentils
- Canned diced tomatoes
- Shredded cheese
- Plain frozen fish fillets
- Frozen vegetable and fruit
- Fresh or frozen whole wheat tortellini
- whole grain pizza crusts
3. Feeling short on time? Enjoy a sandwich for supper.
Cooking doesn't have to be complicated. Sandwiches made with whole grain bread, tortillas or flatbread and filled with delicious, good-for-you ingredients make for a perfect casual supper. Try these tasty sandwiches, served with a side of crisp raw veggies:
- Fresh roasted turkey breast, avocado, tomato and lettuce
- Cheddar cheese, thinly sliced pear and spicy red pepper jelly
- Fresh roast beef, roasted red peppers and red onion
- Hummus, thinly sliced cucumber, shredded carrot and lettuce
4. Time-crunched? Good-for-you meals can take less time than take-out!
Take-out meals might seem like a simple solution, but they can be more expensive and less healthy than homemade meals. Try these tasty meal ideas, ready in 20 minutes or less:
- Quesadillas filled with black beans, diced, sweet pepper, salsa and Monterey Jack cheese.\
- Shrimp or tofu sauteed with broccoli, garlic, ginger and a pinch of hot pepper flakes, served over whole wheat couscous
- Whole grain pita pizzas topped with mushrooms, spinach, leftover grilled chicken and mozzarella
5. Double up! Make a double batch of breakfast on the weekend to enjoy during the week.
Mid-week mornings can be hectic. Make ahead items help you get a satisfying breakfast on the table in no time. Try these delicious ideas:
- Refrigerate extra whole grain pancakes. Reheat in the toaster and top with almond butter and sliced bananas. Enjoy with a glass of milk.
- Make a big pot of oatmeal. Store single portions in the fridge or freezer. Reheat in the microwave and serve with a scoop of berries and walnut pieces.
- Bake a vegetable-filled frittata and refrigerate extra slices. They're tasty hot or cold.
For more information visit Dietitians of Canada.