Healthy Eating Food Prep

Focus on good nutrition while making use of pre-prepared foods and you’ll find that healthy eating is easy.

One of the biggest complaints people have about eating healthily is the perception that it requires more hours in the kitchen to prepare nutritious meals.  But there are so many convenience items available now that preparing healthy meals is a snap.

For protein, you can buy fish or poultry that’s already seasoned and ready for quick grilling or frozen pre-cooked shrimp that can be tossed with some pasta and veggies for a quick dish.  And don’t overlook canned tuna, salmon or chicken breast that can be added to salad greens, rice dishes or soups.

You can also boost the nutritional value of condensed soups by mixing them with nonfat milk or soy milk instead of water.  As the soup is heating, toss in some frozen mixed vegetables, or some loose pack spinach to add nutrition, flavor and bulk.  Frozen-loose pack vegetables allow you to use only what you need and are ready to eat in minutes.

Salad preparation can also be quick thanks to pre-washed salad greens, all sorts of pre-sliced and chopped veggies and baby carrots.  Add a splash of lowfat bottled dressing and some pre-cooked chicken or shrimp and you’ve got a quick and healthy meal.

Fresh, pre-washed and cut veggies are available in the produce section, and if your market has a salad bar you can often find them there, too.  Pop them in the steamer, toss with some pre-chopped garlic or onions when they’re crisp/tender, and you’ve got a gourmet dish in minutes.

Here's Your Healthy Recipe:  Classic Chicken Soup

Not feeling creative? No need to make up your own fitness soup recipe, I’ve got the perfect one for you here. Enjoy this lightened version of classic chicken soup with a leafy, green salad. 

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

• 3 lbs boneless, skinless chicken thigh cut into 1-inch pieces
• 3 Tablespoons olive oil, divided
• 2 yellow onions, diced
• ¼ teaspoon sea salt
• 1 Tablespoon minced garlic
• 2 teaspoons minced thyme
• 2 Tablespoons coconut flour
• 8 cups broth
• 1 cup white wine
• 1 sweet potato, peeled and diced
• 1 ½ cups celery root, peeled and diced
• 1 cup small green squash, chopped
• 3 carrots, peeled and cut into ½-inch slices
• 1 bay leaf
• ¼ cup fresh parsley, minced

Instructions

1. Preheat the oven to 300 degrees F and move a rack to the lowest position. Generously season the chicken with salt and pepper
2. Place 1 Tablespoon of olive oil in a large soup pot over medium-high heat. Brown half of the chicken and transfer to a plate. Repeat with another Tablespoon of olive oil and the other half of the chicken. Once browned transfer the rest of the chicken to a plate. 
3. Add the remaining Tablespoon of olive oil to the pot over medium high heat. Add the onions and salt. Cook, stirring often, for 5 minutes. Add the garlic and thyme and cook for 3 minutes. Add the coconut flour and brown for 2 minutes. 
4. Stir in the broth and the wine. Add the sweet potato, celery root, squash, carrots and bay leaf. Add the chicken to the pot and bring to a simmer. Cover and transfer to the preheated oven for an hour. Remove the bay leaf, garnish with fresh parsley and serve warm. 

Nutritional Analysis

One serving equals: 249, Fat: 10g, Sodium: 513mg, Carbs: 8g, Fiber: 2g, Sugar: 3g, Protein: 28g

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