If preparing nutritious meals has become more of a challenge than a pleasure, consider these effort-saving steps.

Introduction

Do you have days when you feel too tired to eat what you've prepared? If preparing nutritious meals has become more of a challenge than a pleasure, consider the following.

Plan ahead

Stock up on a few ingredients that can be easily combined with other food you may have on hand. For example:

• A hearty, canned soup such as lentil or split pea can be enhanced by tossing in a handful of frozen or cooked carrots, leftover diced meat or poultry, or cooked rice or pasta.
• Canned tuna can be served "as is" on whole grain crackers, accompanied with some fruit for a mini meal with no cooking involved. Mix tuna with diced fresh vegetables or tart apple, and reduced-fat salad dressing, or toss it with salad greens. Add it to commercial spaghetti sauce from a jar and serve over pasta.
• Frozen pasta such as tortellini or ravioli can be served with sauce or drizzled with olive oil, or cooked and added to chicken broth along with some frozen mixed vegetables for a fast soup.
• Boneless chicken breasts can be frozen in individual portions and used as the basis for many different meals. For example, cut into strips and saute with fresh garlic and frozen vegetables or coat with seasoned breadcrumbs and bake.
• Keep a supply of frozen vegetables in resealable bags. Stock canned vegetables with no added salt, and frozen, canned, and dried fruit. That way, you'll always have produce on hand that requires no extra washing or cutting.
• Make your own frozen food. When you're feeling energetic, cook an extra portion or two and stow it in the freezer.

Streamline food preparation

• Plan meals like one-pot stews or soups that require only one piece of equipment. Or, cook your whole meal in the oven. Vegetables can be baked or roasted with your entree or sprinkled with a liquid like water, broth, or lemon juice, sealed in foil packets and baked. Food cooked in an oven requires less tending than food cooked on the stove.
• Cut back on your workload by using pre-washed salad greens, or greens and vegetables from a salad bar, and meats from the deli.
• Minimize trips around the kitchen by keeping tools where you use them. Keep your baking pans with your baking ingredients, leave a measuring spoon with your spices, and store cooking utensils next to the stove.

Equip your kitchen

• A microwave oven will allow you to efficiently heat leftovers or frozen meals, "bake" potatoes, and steam vegetables.
• A rolling cart can be used to move items from the kitchen to the table and back again.
• Non-skid rugs or rubber mats placed in front of your sink and stove can decrease strain on feet and legs.
• To conserve energy during food preparation use a chair that provides good back support. A chair with adjustable height is particularly useful. You can raise the seat for working at a counter or sink, and lower it when working at a table. Otherwise, use a stool with a back for working at the counter or sink and a standard height chair for working at a table.

Source

Making Work in the Kitchen Less Physically Strenuous JR. Hermann, Oklahoma Cooperative Extension Service Website. www.agweb.okstate.edu/pearl/fci/health, 2001

Links

• Tufts University's Nutrition Navigator