Timeless Nutrition Newsletter
This week:
Meal Prepping Tips & Recipes
Recipe of the Week: Chili!
Emotional Eating Strategy #1: Journaling
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Meal Prepping Tips & Recipes
Meal prepping may not be at the top of your list with everything going on, but it can be a helpful way to manage stress, save money, and stay structured. Here are a few tips to get started!
1. Take some time to research some recipes and choose a few that will work for your family.
1. Before you go to the grocery store, be sure to take an inventory of what you currently have in the refrigerator and pantry/cabinets. Then take a look at the recipes you have selected. Make sure to add any ingredients from the recipes to the list, if you don't already have them.
3. When you go to the store, try to stick to the list. With limited quantities available and other items not in stock, you may need to improvise a little. For example, you can replace beans for meat and still get a great source of protein.
4. Stock up on produce. It is going to be more important than ever to make sure you wash your produce. One way to ensure that your veggies are washed is to soak them in a bowl of clean, cold water with 4 tbsp of baking soda for 5 minutes. Pat them dry and then they are ready to go!
5. Batch cooking is a great way to ensure you have leftovers or you can freeze the meals to pull out a later time. Try making veggie lasagna, chili, tomato sauce and meatballs, rice, or casseroles. There are so many ideas! Check out these recipes below:
6. Be sure to have storage containers on hand. This will make it easier to store in the refrigerator or freezer, plus you can label them for easy access later!
Recipes:
https://www.culinarynutrition.com/healthy-batch-cooking-101
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CHILI!
I have made this Turkey Chili before and I am planning on making it again this weekend! I will post a video on the Timeless Nutrition page with the results. This is a great option for meal prepping and it is so versatile, so you can adjust the ingredients to what you enjoy :)
Turkey Chili
Recipe courtesy of Well Plated by Erin
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 3 cloves garlic — minced
- 2 medium onions — diced
- 2 bell peppers — any color, cored and chopped
- 2 large carrots — peeled and diced
- 2 stalks celery — diced
- 2 pounds ground turkey
- 1 1/2-2 cups water — more as needed
- 1 can tomato sauce — (15 ounces)
- 1 can diced tomatoes in their juices — (14.5 ounces)
- 3 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 tablespoon paprika
- 1 teaspoon cayenne pepper
- 1 teaspoon kosher sea salt
- 1/2 teaspoon freshly ground black pepper
- Pinch red pepper flakes
OPTIONAL TOPPINGS:
- Sliced fresh avocado
- Thinly sliced jalapeño
- Shredded cheese
- Plain non-fat Greek yogurt — or sour cream
- Freshly chopped cilantro
Instructions
- Heat the oil in a Dutch oven or large soup pot over medium heat. Add the garlic, onions, bell peppers, carrots, celery, and sweet potato. Sauté for 5 to 7 minutes, until soft.
- Add the turkey and cook until browned, 5 to 7 minutes, stirring often to break up the chunks.
- Once the meat is browned, add 1 1/2 cups water, tomato sauce, diced tomatoes in their juices, chili powder, cumin, paprika, cayenne, salt, black pepper, and red pepper flakes. Bring to a boil, then reduce to a moderate bubble. Let cook, uncovered, until the chili thickens, about 45 minutes, stirring every so often so that the chili does not stick to the bottom. If the chili becomes too thick, add a little water to reach your desired consistency.
- Toward the end of the cooking time, taste and adjust the seasonings as desired. Add more cayenne pepper for an extra kick and more salt and pepper as needed. Serve hot with desired toppings.
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Emotional Eating Tip #1: Journaling
It goes without saying that is a challenging and emotional time in our lives. Everyone expresses coping with this challenge in different ways. One expression that is quite common is emotional eating. This can be a way to comfort ourselves against things we cannot control and it may have also helped us get through other challenging situations in the past.
If you find yourself relating to this, know that it is okay. Please, don't beat yourself up or feel guilty. You are trying to cope in the best way that you know how. You are okay in this response. I am here to offer a solution that may help redirect some of your emotion to a different outlet. There are many out there that might be best for you. Today, I am going to give the suggestion of journaling. This can take the form of writing in a journal, notebook, notes section of your phone, Google doc, whatever works for you. When you feel the emotion taking over and you want to head to the kitchen, pause for a moment. Grab your journal and start writing what you are feeling and thinking. When you get your thoughts out of your head, it can lessen their power. It can help relieve the stress. Plus, it will distract you from food. Write down anything you want; this is for you.
Give it a try and see what happens. It may become your new hobby. :)
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