Time-saving tips for heart healthy cooks
The clock is ticking, your stomach’s growling, and everyone wants supper…now! These seven tips come to the rescue so you can spend less time in the kitchen and more time enjoying heart healthy meals.
- Prep ahead. Get those fabulous fibre-filled veggies ready to take centre stage on the dinner menu. On the weekend, or when you have more spare time, wash the veggies, chop them, and then store them in small containers. Red peppers, zucchini, cauliflower and carrots — they’ll all be ready for your favourite fajitas, stir-fry or veggie side dish.
- Chill it. Do you ever notice how home-made soups, stews and chili taste more flavourful the next day? Why not make a big batch today, and then refrigerate it for tomorrow’s supper? Here’s the added heart health bonus: The fat will harden, making it easy for you to skim it right off.
- Cook it once, and eat it twice (or more). Dishes like lasagna, cannelloni and cabbage rolls can be too time consuming to make on a regular basis. The next time you’re making these, double up the recipe and freeze the extras in small portions. You’ll be less tempted to order take-out when your very own homemade entrées are waiting in your freezer.
- Give canned beans a try. Who’s got time to soak dried beans? Use canned beans. They’re low in fat, rich in fibre, and a heart healthy alternative to meat. Just remember to rinse them under cold water to wash away some of the added salt.
- Plan to eat fish at least twice a week. Fatty fish like salmon, trout, mackerel and char get two thumbs up for their heart healthy omega-3 fats. Plus, they cook in no time. Ten minutes is all you need to prepare a fantastic meal like Halibut with lemon, shallots and herbs or Parchment baked Asian fish. While it’s in the oven, get caught up on your e-mail, whip up a green salad, or spend some one-on-one time with the kids.
- Stack up the bamboo steamers. This is all-in-one cooking at its best. Line the baskets with parchment paper. Place the bigger pieces of food that need more steam, like fish or chicken, in the bottom basket. In the top basket, steam your heart healthy veggies like spinach, green beans or asparagus.
- Buy these healthy “fast foods.” Bagged, pre-washed baby greens. Pre-cut broccoli or butternut squash. Fresh or frozen fruit. Canned lower sodium fish. Low fat cheese. Whole wheat bread and whole grain crackers. All of these kitchen staples are true “fast foods,” not to mention nutritious must-haves if you’re constantly looking for ways to beat the clock.