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    Healthy Make-Ahead Meals: Make-Ahead Cookbook With 100 Delicious, Do-Ahead Freezer Recipes
    Healthy Make-Ahead Meals: Make-Ahead Cookbook With 100 Delicious, Do-Ahead Freezer Recipes
    Healthy Make-Ahead Meals: Make-Ahead Cookbook With 100 Delicious, Do-Ahead Freezer Recipes
    Ebook188 pages3 hours

    Healthy Make-Ahead Meals: Make-Ahead Cookbook With 100 Delicious, Do-Ahead Freezer Recipes

    By Sheila Candy

    ()

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    About this ebook

    Enjoy Healthier Meals That Are Easy To Grab On The Go, Just Waiting For You!
    If you are short on time when it comes to cooking, there is the temptation to reach out for what’s quick and easy regardless of whether it is healthy or not. More often than not, it isn’t. But now, you can say goodbye to fattening, over-processed takeout and unwholesome foods from your grocer's freezer aisle by creating nutritious recipes that can be prepared ahead of time.
    This cookbook has been written to teach you how to eat healthier and reduce stress with convenient and nutrient-rich foods for your family. The recipes are natural and flavorful and taste as good as the day you stored them. Even better! You will also be able to save time and money in spite of your busy schedule.
    The Healthy Make Ahead Cookbook offers
    • 100 Healthful And Wholesome Straightforward Recipes
    • Guidance For Stocking Your Freezer
    • Essential Supplies For The Make-Ahead Cook
    • Instructions And Helpful Tips For Freezing, Storing And Reheating Every Single Recipe.
    • And More…
        
    With this book in your hands, you will Enjoy Quick And Easy Nutritious Home-Cooked Meals Every Day!
    Be Warned Though, You’ll Need a Larger Freezer Afterwards!

    LanguageEnglish
    PublisherMayorline
    Release dateJul 8, 2017
    Healthy Make-Ahead Meals: Make-Ahead Cookbook With 100 Delicious, Do-Ahead Freezer Recipes

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      Book preview

      Healthy Make-Ahead Meals - Sheila Candy

      Ketchup

      INTRODUCTION

      I remember those days when I had to deal with very busy days, overscheduled weekends and action-packed weeknights, the one thing I am so not looking forward to is cooking a healthy meal from scratch. It left me feeling completely overwhelmed! There wasn’t just enough time to scramble in the kitchen every night trying to make a healthy and delicious meal for my family; and whenever I had to compromise on the food quality to save time, I felt so guilty!

      True, takeout and pizza delivery save time but you compromise on nutrition. Most TV and microwave dinners are so processed that there isn’t much nutrients left in them. Now, having found and practiced what works for working mums, I wish to share it with the large number of busy folks who still find it challenging to make a healthy dinner.

      Everyone needs to learn how to make meals in advance. This is what works, and the only simple activity that puts in control of your schedule. Make –Ahead meals or freezer cooking simply means making meals ahead of time and storing in the freezer. This can be as quick as portioning cooked chicken into meal-size packages. Or, as time- consuming as preparing, wrapping, labeling and freezing a month’s worth of healthy meals in one weekend.

      The latter is the method that I first fell in love with. I simply took one day and shopped for almost all the groceries I needed for the month and then got home and do a full day’s cooking of about 20 to 30 meals that’ll last the entire month. I still do. If you are really busy or having a new baby, this one month make-ahead cook method is a great stress reliever!

      The thing is, once you freeze meals for busy nights, you will have a more relaxing and manageable dinner time. You will simply be tossing together ingredients or reheating a whole meal. You will also get to avoid all those questionable ingredients used by fast food establishments. If however, you cannot do an entire month of meals ahead of time, consider doing weekly. You spend extra time on your hands for preparation and when things get hectic at some point during the day, you can still enjoy a quick home-cooked meal.

      Make – ahead meals can be done in several ways. You may have to do some trial and error to find the routine that suits your preferences and lifestyle. But once you find what works for you; either weekly or monthly, you will find this activity very rewarding. For instance, if you are someone who always gets out of the door in a hurry every morning and your breakfast is just a takeaway croissant, then you will find it quite helpful to prepare breakfast for those busy mornings.

      You’ll do well to make some homemade muesli a night before, splash in milk and there, you’ve got breakfast ready to roll. Even if you want to eat at work, you can pack it into a jar and add some milk in the office. Additionally, if you find it difficult to put together dinner due to the fact that you work late, then your focus should be on preparing dinners. Additionally, if you have kids who are picky about their food, make-ahead cooking ahead will enable you include their food preferences for the week. Also, your family will not need to eat the same meal five days of the week as they can enjoy a variety of meal; something new for each day.

      Make-ahead cooking will bring a number of benefits. It makes no difference if you are cooking for just one person or two or even the entire family. You will save time, effort and money once you take time out to plan your future meals. It will also improve your eating habits. Since you have a menu of what to prepare for several days ahead, you can be sure of eating well-balanced healthier meals.

      Towards A Healthier Meal

      The goal of Make-Ahead meals is to save cook time and reduce stress. Since you will be making bulk purchases, it also helps to save some money. However, the most important benefit is that you will be able to eat healthier, having successfully avoided the processed ingredients in greasy drive-through meals and pricey takeout.

      For this reason, the recipes in this book are based on the clean eating diet. There is limited use of artificial or processed, ingredients that are packed with saturated fat. The recipes are whole foods, featuring lots of whole grains, fresh vegetables and leaner cuts of meats. Canned soups, sodium and plentiful amount of cheese do not feature. That said, your make-ahead meals for a week should feature some of the nutrients below:

      Carbohydrates: Make carbohydrate your base ingredient. Any type of healthy carbohydrate that you love to eat will do. These could be quinoa, brown rice or whole-grain pasta. Be sure to include any of these in the days when you plan to exercise or be active. Wholesome carbs keep you fuller for longer and supplies your body with glucose.  On a less active day when you wish to rest, consider reducing your carb intake and include veggies like spinach or lettuce.

      Protein: Pick the protein that you would like to eat all through the week and season sparingly when cooking. Add preferred flavors so your meals will taste different every time. Chicken, turkey chicken, lean beef, beans and tofu are a few examples of protein. Be sure to cook what will last you all through the week. Cut them up and transfer to containers.

      Vegetables: Cook enough veggies to vary your consumption day after day. Veggies can be steamed or cooked. Consider getting a BPA-free Ziploc or freezer bag for steaming your veggies in the microwave. Alternatively, get some steam in the bag microwave vegetables. Steam a few bags and remove to freezer containers as desired.

      Seasoning: Vary up spices, sauces and seasonings. Do not over season your protein when cooking. Simply pick your preferred seasoning and vary between containers. This way, you won’t be eating the exact same meal 5 days in a row.

      Getting Ready

      Get everything out first so you won’t have to search through kitchen drawers for measuring cups or a sharp knife once you are ready to cook. Check the number of pots and pans that you have to be sure that you have enough. Get your big 20 qt. stock pot ready, if doing large cooking. Get your containers ready, which should be microwavable, oven-proof and freezable, even if they are plastic or glass. It is important to invest in some good quality containers. Since you will be reheating your food, you'll need to get those that are microwave and oven safe as well as BPA free. Clean up your kitchen and ensure you have enough space in the freezer. You will also need to clear your schedule; you will need one full day of shopping and preparation.

      If you are doing weekly menus, save extra trips to the grocery by sitting down first to make a shopping list and then decide on the order in which your meals will

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