Secret to Faster Meals - Stock your Freezer

Do you want to:• Lose weight?• Eat healthier and have your family do the same?• Spend less time in the kitchen?• Stretch your food dollars so you can buy more with less?If you answered yes to any or all of these questions, then read on. This page will bring you ways to eat healthier while spending less time and money on food preparation.My ideas have evolved out of necessity. I have always enjoyed cooking, but lately I have had to produce almost all of our meals in 10 minutes or less. I refuse to budge on my standards of healthy eating, and I don’t want to spend more money.How do I do it? The answer is simple. I rarely eat out and cook almost everything we eat at home. I am cooking everything I make in large batches and freezing the extra or leftovers in small, portion-sized packages. You can do the same - all you need to do is follow these five steps:1. Clean and organize your freezer. This sounds like something your mother would say, but whenever I visit friends I always notice that their freezer is full of things they will never eat. If you are going to start cooking ahead, you need to make room. Try to clean your freezer once a month.2. Purchase clear, freezable, microwaveable containers and bags so you have them on hand for storing your food.3. Make large batches of favorite recipes whenever you cook and freeze them in small portions to fit your family’s needs. It is a good idea to label and date things. We freeze peanut butter & jelly sandwiches, cooked beans, cooked rice, lasagna, spaghetti, pasta, soups, rice, healthy macaroni & cheese and stir-fry dishes. Not all foods will freeze successfully; you may want to experiment.You don’t have to have a cooking marathon and make all of these in one day, and you don’t have to cook to freeze. You simply cook to prepare a meal, and then you freeze the extra. This is a work in progress.4) Cool quickly and efficiently. Soups, beans and other large dishes should be cooled in a shallow container in the refrigerator or in ice water right away so you don’t increase the risk of foodborne illness. When making lasagna, I chill it overnight in the refrigerator and cut it into squares before wrapping and freezing.5) Reheat items quickly in the microwave. Usually you just need to add a little water and cover items with a lid or plastic wrap. Items in plastic bags should be transferred to a microwaveable container before reheating.If you are preparing items which are based on beans and whole grains, they will cost less than entrees based on meat. Eating at home rather than eating out saves time and money. You will save time because you won’t be travelling to a restaurant and spending time waiting to be seated, served and presented with a check. Food that is prepared at home is often lower in sodium and fat than restaurant meals or frozen prepared items from grocery stores.Red Beans and Brown RiceThis delicious recipe freezes really well.1 Tbsp vegetable oil1 cup diced onion1 mild hot pepper, seeded & diced (anaheim, banana or pascilla)3 tsp minced garlic1-1/2 cups dry brown rice3-1/4 cups low-sodium chicken broth2 tsp dried oregano1/2 tsp thyme2 cups cooked or canned red beans, drainedHeat oil in a large pan or Dutch Oven over medium-high heat. Saute the onion, pepper and garlic until golden, about 4-5 minutes. Add the rice, broth and herbs. Cover and cook over medium heat for 25 minutes. Add the beans, cover and cook until the rice has absorbed the liquid, about 15 minutes. Fluff the rice and allow to stand 5 minutes before serving. Serve hot.Serves 6. Each 1-3/4 cup serving:289 calories, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 107 mg sodium, 56 g carbohydrate, 6.5 g fiber, 4 g sugars, 13 g protein.For tips on food safety, by Alice Henneman, MS, RD, visit online at http://lancaster.unl.edu/food/ftapr02.htm