Think you can’t cook a healthy meal? Think again!

Think you can’t cook a healthy meal? Think again!

     One of the biggest dis-incentives to lifestyle change is the belief that cooking healthy meals is too difficult for you. These few tips can dispel some of the mystery, and show you how easy it can be.

1.    Not all prepared foods are bad.

2.    Use your microwave.

3.    Include a couple of things from the fresh-veggie aisle.

 

     Use frozen foods. This seems to go against the general philosophy of eating fresh and natural, unprocessed stuff, but there are some frozen products out there that can help you get a healthy start in the kitchen. No doubt you have already used a lot of frozen foods, such as chicken wings and other appetizers, and maybe some entrees as well. You are going to pass right by these old favourites in the freezer section – no doubt their heaping helpings of fat, sugar and salt helped you to get into your present poor condition anyway – and look for something different. A real favourite of mine is chicken breast strips – skinless, boneless, and precooked with no breading and no sauce. A handful of these tidbits makes a serving, and takes only about 2 minutes to reheat in the microwave.

     Use packaged foods. Again, these are not the same ones you are probably used to, with their yummy sauces and extra fixin’s. For example, find some reasonably-priced plain taco shells (not a “kit” and probably not a name brand). Whole grain would be best if you are able to tolerate wheat; otherwise you will need to make do with pure cornmeal. These do contain fat; make sure it is not the saturated variety. A taco shell takes 40-60 seconds to heat up in the microwave. Two make a good-sized meal for one.

     Cheese substitutes made from soy are not cheap, but they will spare you the saturated fat found in real cheese; if you can tolerate the extra fat, you will find that the “real thing” is usually cheaper than the vegan type. Soy cheese products come in a variety of flavours, imitating cheddar, mozzarella, havarti, Swiss, and other popular styles. Buying pre-shredded cheese will cost you more; buy a small cheese grater instead and grate your own. 

    Make friends with sweet peppers. The green ones are the usually cheapest, but sometimes you can get a package of red, orange and yellow peppers for a very reasonable price. Sweet peppers are jam-packed with vitamins and fibre, and are a versatile addition to your crisper. 

     These ingredients will give you what you need to make a tasty meal with more nutrients and less cost than a typical take-out version. And here’s how to make it! 

     For one person, take a handful of precooked chicken breast strips out of the freezer, spread them out on a plate, cover with paper towel, and reheat according to package directions – usually about 2 minutes in the microwave. Reserve. Meanwhile, grate about one-quarter to one-half cup of cheese. Heat 2 taco shells in the microwave, according to package directions, which usually would be for about 40-60 seconds. Meanwhile, cut half of a small sweet green pepper into thin strips. Place in a microwave-safe bowl with a tablespoon of water, cover, and cook 1 minute. Drain and pat dry carefully. To assemble, place the pepper strips in the bottom of the taco shells. Cover with the cheese. Top this with the chicken strips. Place the meal on a plate, cover with paper towel, and microwave about 45-60 seconds, until the cheese is melted. For a larger meal, serve with a green salad on the side – you can buy one in a bag.

     Healthy cooking is not that hard. You can use carefully-chosen prepared foods, use your microwave, and choose a few fresh veggies. Now you are on your way to being a healthy cook!