GUINNESS WORLD RECORDS(R) Confirms That Herbalife Sets New Record for Most Participants in a High Intensity Interval Training Workout in 24 Hours#WorldWorkout showcases global workouts in more than 80 countries, from New Zealand to New York; culminating in workout for nearly 4,000 people in Downtown Los Angeles LOS ANGELES–(BUSINESS WIRE)– Herbalife, (NYSE: HLF), a global nutrition company, joined with its members around the world this weekend to create a new GUINNESS WORLD RECORDS® achievement for most participants in a High Intensity Interval Training (HIIT) workout in 24-hours. As part of the event, Herbalife and its members also created a new world record for number of people in a High Intensity Interval Training Workout in one location, with nearly 4,000 people filling the LA Live Plaza in Downtown Los Angeles. Nearly 4,000 people filled the Nokia Plaza in downtown Los Angeles as they secured a GUINNESS World Record (Photo: Business Wire) Tens of thousands of independent Herbalife members—along with their customers, friends and family—hosted workouts at local Herbalife nutrition clubs, parks and public meeting spaces across more than 80 countries. The workout began on Saturday, March 7, at 9:00 a.m. local time in Auckland, New Zealand. Throughout the next 24 hours, workout events were being held in towns and cities in every region of the globe, including in Singapore, Malaysia, Indonesia, Japan, Romania, Spain, Italy, U.K., Russia, Ukraine, Africa, Venezuela, Colombia, Brazil, Panama, Puerto Rico, Mexico, Canada and the U.S. In North America, more than 150 U.S. locations hosted workouts, with the largest workouts happening in Chicago, New York, El Paso, Miami and Los Angeles. The flagship workout took place at Herbalife’s LA Live office location in downtown Los Angeles. Herbalife director of fitness education, Samantha Clayton, lead a workout at Nokia Plaza, LA Live at 9 a.m. local time, with nearly 4,000 participants taking part. The official GUINNESS WORLD RECORDS® adjudicator, Mr. Michael Empric confirmed that Herbalife had successfully created a new world record for both the most participants in a High Intensity Interval Training (HIIT) workout in 24-hours, and the most participants in a High Intensity Interval Training (HIIT) workout in one location. Mr. Empric, who was present at the event in Los Angeles, stated, “It was great to be there in person to see so many excited and enthusiastic people all working out together. I was delighted to be able to confirm the record had been set and personally present the certificate to the company”. “This is an incredible achievement for everyone at Herbalife and a lot of people had a lot of fun,” said Michael Johnson, Herbalife chairman and CEO. “People from every corner of the globe gathered together in their communities with one goal – to show the world the importance of exercise as part of a healthy life.” The event also served as a global fundraiser for the Herbalife Family Foundation and its Casa Herbalife Program, which supports and funds more than 100 health and nutrition programs around the world for at-risk and low-income children in underserved areas around the world. To see how the day unfolded around the world in pictures and video on social media, search for #WorldWorkout or visit WorldRecordWorkout.com. XXXXXXXXXXXXXXXXXXXXXXXXXX Contact Your Independent Herbalife Distributor TODAY! |
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Quick & delicious dinner idea: How to make homemade salmon cakes | Herbalife Recipes
Quick & delicious dinner idea: How to make homemade salmon cakes | Herbalife Recipes
Salmon cakes are easy to make and are delicious! Find out how to make salmon fishcakes in only 10 minutes. Fish cakes are a great way to get fish into your diet.
This is a simple recipe made from ingredients you’re likely to already have in the house. There are no raw ingredients in this recipe, so you don’t have to worry about whether your fish is overcooked or undercooked.
Ingredients:
1 large can salmon (varies, but usually about 1 pound or 0.5 kg)
1/2 cup (230 grams) diced mixed vegetables (peppers, onion, etc
2 Tablespoons lemon juice
1/4 cup (113 grams) low fat or fat-free sour cream (or substitute plain Greek-style yogurt)
2 Tablespoons dijon mustard
1/2 (230 grams) cup whole wheat bread crumbs
Mix all ingredients together and shape into patties. Saute in a small amount of oil until nicely browned on both sides.
Tell me how your salmon cakes turned out in the comments section.
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Spice rack guide: Top 5 spices for your kitchen | Herbalife Advice
Spice rack guide: Top 5 spices for your kitchen | Herbalife Advice
Seasoning dishes is an art that goes way beyond salt and pepper. Take a look at your kitchen spice rack—is the ginger gathering dust and the red pepper still unopened from last year? It could be time to spice up your life a bit. Susan Bowerman reveals the marvelous variety of spices and what a dramatic impact they have in adding depth and flavor to just about everything.
Cumin is a delicious international flavor; add it to roasted eggplant or even your scrambled eggs. Cinnamon not only adds a spicy sweetness to your morning protein shake, it also works well on winter squash or sweet potato. And don’t even get us started on paprika! Whether you experiment with traditional spices or prefer a little assistance with premade blends, don’t be afraid to play around with spices. They truly are the spice of life!
Be sure to tell us what your favorite spices are in the comments section.
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VIDEO: A cooking guide for using fresh herbs and dried herbs | Herbalife Advice
A cooking guide for using fresh herbs and dried herbs | Herbalife Advice
When a recipe calls for an herb like basil or thyme, do you use fresh herbs or dried herbs? I’m Susan Bowerman and today we’re talking about the differences between fresh herbs and dried herbs.
Fresh herbs:
– When herbs are very fresh, their flavors and aromas are at their peak.
– Fresh herbs are more perishable, you might waste some if you don’t use them.
– Fresh herbs are good if you’re eating them raw, such as adding fresh dill in a salad.
– When you’re ready to use fresh herbs, just strip the leaves from the stems and add them to your dish whole or minced.
Dried herbs:
– Dried herbs are more concentrated so you would use less than you would with fresh herbs.
– Dried herbs can take longer cooking time than fresh herbs; you can add dried herbs while you are cooking. Fresh herbs on the other hand are better added towards the end of cooking.
– Dried herbs don’t spoil, but they can lose their potency over time. Store them in a cool, dark place and sniff them periodically to see if they’ve lost their aroma.
– Dried herbs should be crushed a little bit before you add to cooking. Roll them around on your hand to release some of the flavor and then add to your dish.
I hope this cleared up some notions about fresh herbs vs. dried herbs.
For more nutrition advice from Herbalife contact me today!
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WATCH THIS VIDEO: Adding flavor without calories: The best vinegars for cooking
Adding flavor without calories: The best vinegars for cooking
In the quest to add flavor without calories, vinegar is one of the best options within your pantry. With a little more knowledge about the different kinds of vinegars, their flavor profiles and suggested uses, you’ll have lots of fun experimenting in the world of vinegar. Soon your dishes will spring to life.
Vinegars come in a wide variety of flavors as they are made not only from fermented fruit (apples, grapes) but also from fermented grain (malt, rice). The fermentation process creates the intensity of flavor and each vinegar type contributes significantly to your dish, whether it’s a simple dressed salad or a grilled salmon entrée.
You’ll find that some vinegars are aged for a mellow, sweeter flavor. Others are ideal for home pickling. No matter which kind of vinegar you use most frequently, it’s time to experiment with new ones!
Susan Bowerman offers lots of great tips for adding flavor to food without a lot of calories—find more videos in this Blog!
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Soy protein – your essential guide to soy and tofu
Soy protein – your essential guide to soy and tofu
Posted by Susan Bowerman, MS, RD, CSSD, FAND
Are you a fan of soy protein? With so many variations, soy can be a delicious extra in many recipes or even the main focus for a nutrient-packed healthy meal. Today, I’m writing about soy and sharing one of my favorite tofu recipes because soybeans and soy foods provide high quality protein but are often overlooked in the grocery store.
What is soy?
Soybeans – actually, beans in general – are not much of a dietary staple in the western world. But traditional soy foods – like tofu, miso and tempeh – have formed the basis of the diet in East Asia for centuries, where they’re valued not only for their versatility, but also for the healthy nutrition they offer.
Soy is nutrient-packed
While all beans provide protein, soybeans top the list when it comes to protein quality. Proteins are made up of small building blocks called amino acids. And some amino acids are termed essential – which means that we have to get them from foods, because our bodies can’t make them. A protein that contains all the essential amino acids is termed ‘complete’ – and soy is one of the few complete proteins in the plant world.
Soybeans are also low in saturated fat and, like all plant foods, are naturally cholesterol-free. Soybeans also offer up calcium, magnesium, phosphorus, potassium and B-vitamins, along with omega-3 fats.
If you’re trying to work more plant protein into your diet, you might want to give soy a try. With so many soy products to choose from, it’s easier than ever. Here are some of the most popular forms of soy.
Soy options
• Edamame are fresh green soybeans. You can often find these in your grocer’s freezer either in the pod, or already shelled. After briefly cooking in salted water, they can be eaten as a snack, or added to soups and salads.
• Tempeh is made from soybeans that are partially cooked, allowed to ferment and then formed into a firm block. Since tempeh is fermented, it’s a source of “good bacteria”, or probiotics. Tempeh has a meaty flavor and firm texture which holds its shape, so it’s great for salads and stir-fry dishes.
– Miso is a paste made from fermented soybeans (which means it also contains probiotics) and it’s used as base for soup, as well as an ingredient in sauces, salad dressings and marinades. There are different varieties, and the color can range from light yellow to very deep brown. In general, light miso is less salty and milder in flavor than dark miso.
– Soy milk is made from dried soybeans which are soaked in water until they’re rehydrated, then ground with water. The resulting milk is sold as a beverage or made into yogurt. Soy milk and soy yogurt each have about 7 grams of protein per 8 ounce (250ml) serving. You can use soy milk as a beverage on its own, or you can substitute it for regular milk in most recipes or in protein shakes.
• Soy nuts are roasted whole soybeans. They make a nice snack on their own, and they’re also good in salads, in trail mix and on cereal. Soy nuts (and soy nut butter, which is made from ground soy nuts) have a bit more protein and a bit less fat than peanuts (or peanut butter).
– Soy protein powders and meat substitutes are made from soybean flour that’s had most of the fat removed. The powders can be added to smoothies or stirred into oatmeal and the soy meat substitutes can be used in all sorts of recipes in place of meat or poultry.
• Tofu is essentially a cheese that’s made from soy milk. It ranges in texture from extra firm to extra soft and has a very mild flavor – which means it mixes well with anything from spicy sauces to naturally sweet fruits. The firmer type of tofu is good for grilling or stir-frying, while the softer, creamier style is good in smoothies or sweetened and topped with fruit as a dessert.
Your quick guide to tofu
There are so many types of tofu that it can seem confusing. And I’m afraid many westerners dismiss tofu but it can taste great and with so many benefits it’s worth finding a few favorite types of tofu.
Silken Tofu has the most moisture of all tofus. It has a soft, very smooth, custard-like texture and tends to fall apart easily. It also comes in different degrees of firmness, so don’t assume that all silken tofu is soft. Silken tofu is the best tofu for whipping up in the blender or food processor. Once it’s blended, silken tofu adds a smooth texture and nice protein boost to shakes, soups and sauce. Silken tofu can be turned into a healthy dessert when it’s blended with fruit, a dab of honey and a dash of cinnamon. Or, you can blend it with garlic and herbs and use as a tasty dip for raw veggies.
Soft or Medium Tofu holds its shape a bit better than silken tofu, and it’s often mashed with a fork into a soft crumbly texture that makes a nice meat substitute in foods like pasta sauce. It’s also often used to make an ‘eggless’ egg salad by mashing with a bit of mustard and lowfat mayonnaise, or with some avocado.
Firm or Extra Firm Tofu has the meatiest texture of any tofu, which means it holds up to stir-frying, roasting or grilling. To make it even chewier and more ‘meat like’, some people slice it up and freeze it (which will change the color, but not affect the taste) before using in recipes.
The best roasted tofu recipe
Still not sure about soy and tofu? Try my recipe for roasted tofu! It’s great right out of the oven, with some stir-fried veggies, but it’s good cold, too! I like to put my roasted tofu spears on top of a salad for lunch, or have a few pieces with some cucumber slices for a quick snack.
Ingredients
– 1 package firm tofu (typically, 14 ounces, 425g)
For the marinade
– 3 Tablespoons light soy sauce
– 3 Tablespoons rice vinegar
– 1 teaspoon sugar or honey
– 1 teaspoon sesame oil
– dash ground ginger
– dash garlic powder
– dash white pepper
Olive oil (to lightly grease the baking sheet)
Method
– Whisk together the ingredients for the marinade in a shallow baking pan and set aside.
– Remove the tofu from the package and drain off all the water.
– Wrap the tofu block in a few paper towels or a regular clean kitchen towel, and gently press out any additional moisture.
– Cut the tofu into triangles or ‘spears’ and arrange in a single layer in the pan with the marinade, turning the pieces over to coat all sides.
– Cover with plastic wrap, and let marinate in the refrigerator for at least 30 minutes (I love this recipe because you can leave the tofu to marinate for up to 48 hours).
When you are ready to cook the tofu:
– Preheat the oven to 350 F / 180 C / Gas Mark 4
– Coat a large baking sheet with a bit of olive oil to prevent the tofu from sticking. (You can cover with pan spray instead, or line your baking sheet with parchment paper.)
– Arrange the tofu pieces in a single layer on the baking sheet and pour any remaining marinade over the tofu pieces.
– Roast in the oven for about 45 minutes, turning occasionally (and gently).
– The pieces should be firm, and have a nice brown glaze.
– If you aren’t going to eat these delicious tofu spears right away, you can store in the refrigerator. This roasted tofu is delicious hot or cold!
Written by Susan Bowerman, MS, RD, CSSD, FAND. Susan is a paid consultant for Herbalife.
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I help people around the world with two of the most important things in life:
HEALTH & WEALTH
Welcome to forward my details to anyone you know
who needs more health, energy, weight management, sports nutrition
and a happier, more successful life!
SABRINA
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Solutions for Weight Management, SPORTS Nutrition, Beauty and LIFESTYLE
Empowering You To Change
Call +12143290702
https://www.goherbalife.com/goherb
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Grater tips: 4 extra uses for your kitchen grater | Speed up in the kitchen! Herbalife Advice
Grater tips: 4 extra uses for your kitchen grater | Speed up in the kitchen! Herbalife Advice
Do you think your grater is just for cheese? Think again! I’m Susan Bowerman, registered dietitian, and I’m going to show you different uses for your grater.
A box grater usually has four sides—a slicing side, and three sides with various sized holes. Depending on what you’re grating, you can chose which side of the grater would be best for your needs.
Have you tried any of these?
Grated cheese
Grated zucchini
Grated eggs
Grated carrots
Grated garlic
Grated cucumber
Grated beets
I personally like to use the large holes on my grater to grate hard boiled eggs; they go great on top of salads. Another favorite thing I do with my grater is use it to grate vegetables. My favorite use of my grater is to grate garlic as I find a grater easier to clean than a garlic press. If you try using your grater for garlic, you can just grate right into your pasta sauce, throw on top of your vegetables, or whatever you’re making.
So, if you think your grater is just for grating cheese, think again. Pull it out of the kitchen and start grating! Tell me about the ways you use your grater in the comments section.
For more nutrition advice from Herbalife contact me TODAY!>>>>>
SABRINA
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Helping you enjoy a healthy, active and successful life!
Empowering You To Change
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Call USA: +12143290702
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9 x 30 minute meal ideas to get dinner on the table, fast!
9 x 30 minute meal ideas to get dinner on the table, fast!
05 Jan 2015 Posted by Susan Bowerman, MS, RD, CSSD, FAND
Looking for 30 minute meal ideas? Preparing healthy meals doesn’t require hours in the kitchen. When your freezer, refrigerator and pantry are well-stocked, you can put together a healthy meal in less than 30 minutes.
Setting aside some time to prepare a healthy 30 minute meal at home may sound like an impossible task – especially if you think it’s going to require hours of your time. When your life is busy and overbooked, spending a little time cooking at home may not be a high priority – and it sometimes just seems easier to simply eat out or order in. Instead, I’m going to share nine healthy meal ideas that you can get on the table in 30 minutes or less
I’d like to point out that I suggested spending “a little” time cooking at home – not “most of the day”. You really can prepare a healthy, home-cooked meal in 30 minutes or so, as long as you’re willing to spend a little time to plan ahead – making sure that your freezer, refrigerator and pantry are stocked with the everyday basics.
And the rewards can be really great. When you cook your own healthy 30 minute meals, it not only saves you money, but you also have complete control over ingredients, calories and portions. And, when you’ve got all the ingredients on hand, cooking a healthy meal can be a fun and creative way to unwind at the end of the day.
What to Keep in Your Freezer for Quick, Healthy Meals
– Fish filets – so easy to use, since they don’t need to be thawed before cooking
– Shrimp – cooked or raw; I prefer raw, which are less likely to be overcooked. Great for soups, salads, and stir-fries
– Loose-pack vegetables – great for sprinkling into soups, pasta dishes, omelets. My stand-bys are spinach, broccoli and edamame (green soybeans)
– Loose-pack fruit –for adding to shakes and yogurt
– Cooked brown rice or other grains – Make extra when you cook them, then portion into containers and freeze. They reheat quickly in the microwave
– Nuts –last longer if stored in the freezer; nice to add a healthy crunch to salads or vegetables
What to Keep in Your Refrigerator for Quick, Healthy Meals
– Milk or soymilk – for shakes
– Eggs – for omelets, baked egg cups (see below) or added to soups
– Plain Yogurt – thick, Greek-style yogurt stands in nicely for sour cream or works as a great snack
– Tofu – dice and add to soups and curries, or try my roasted tofu recipe
– Salsa, ketchup, mustard – all low fat ways to add lots of flavor to dishes
– Citrus fruits and apples are fairly long-lasting. Add fruits to salads for a nice flavor contrast, or use citrus juices in cooking
– Peppers, celery, carrots usually last longer than leafy vegetables, so I think of them as staples
– Pre-washed salad greens, spinach, kale or cabbage – yes, they are more expensive, but they’re super-convenient for putting together a side salad in minutes
What to Keep in Your Cupboards for Quick, Healthy Meals
– Canned tomatoes – make a great base for soups, chili and pasta sauce
– Canned beans – ready to be turned into a soup, curry or hummus dip
– Quick-cooking whole grains – quick brown rice, millet, quinoa, couscous, whole grain pasta, freekeh (roasted green wheat) for high-fiber side dishes
– Canned tuna and salmon – to add to salads, pasta sauce or turned into ‘burgers’
– Variety of vinegars – such as rice, balsamic, cider
– Dried herbs and spices – for endless flavor variations
– Broths – such as chicken, vegetable, mushroom
– Oils – olive and canola for cooking, others such as sesame, walnut for flavor
– Sauces – such as soy sauce, Tabasco, steak sauce, Worcestershire
– Onions and garlic – store these staples in a cool, dark place
30 Minute Meal Ideas Using Everyday Basics
Get dinner on the table, fast with these nine 30 minute meal ideas! Once you’ve got all your basics on-hand, it’s time to let your imagination run wild. Since none of these basics require extended cooking times, it shouldn’t take more than 30 minutes to prepare your healthy meal. Here are some of my favorite meal ideas for putting a delicious, healthy meal on the table quickly.
Curried vegetables and chickpeas.
Saute ½ diced onion, and one 1 diced zucchini (courgette) in olive oil until soft. Add two tomatoes, seeded and chopped and season with curry powder, ginger, garlic, cumin, cinnamon and cayenne. Add a can of chickpeas (drained), ½ cup (125mL) chicken or vegetable broth, squeeze of fresh lemon. Add frozen spinach leaves, cover, cook until heated thoroughly. Adjust seasonings. Serve on reheated frozen brown rice and top with a dollop of plain Greek-style yogurt.
Pasta with tomato sauce and shrimp.
Drain a large can of chopped plum-style tomatoes and sauté in a little olive oil over medium-high heat for 10-15 minutes until soft enough to mash with a fork. Season with salt, pepper, garlic and basil. Add frozen shrimp and cook in the sauce until shrimp is cooked through. Serve on top of whole wheat pasta.
Vegetable egg cups.
This dish makes an easy, light dinner with a salad on the side. Spray cups of a muffin tin liberally with pan spray or olive oil. In each cup, add a few tablespoons of any chopped vegetables you like (frozen spinach or broccoli, onions, peppers). Beat one egg for each muffin cup you prepare. Pour egg mixture over the vegetables and bake at 375 degrees (gas mark 5) for about 20 minutes until puffed and golden.
Salmon cakes.
Mix flaked canned salmon with chopped vegetables, light sour cream, whole grain bread crumbs, Dijon mustard, lemon. Form into patties and cook in a little oil until brown on both sides. (See how to make salmon patties in minutes)
Quick black bean soup.
Saute ½ chopped onion in a little olive oil until soft. Add a can of black beans (drained), two cups (500mL) chicken broth and season with cumin, garlic, oregano and heat thoroughly. Mash some of the beans with a fork then add to the liquid to thicken the soup. Delicious topped with some plain yogurt, diced avocado, a spoonful of salsa.
Glazed chicken tenderloins.
Season chicken tenderloins (goujons) with salt and pepper. Brown chicken pieces on one side in a little olive oil in single layer in a large skillet. Turn chicken over, add a few tablespoons water, broth, wine, balsamic vinegar, or citrus juice; cover, lower heat and cook for 5 minutes until cooked through. Remove chicken pieces from skillet, turn heat back to high and cook juices until reduced to a glaze. Turn off heat, add chicken pieces back to pan and turn to coat. Serve with veggies and quinoa.
Fish tacos.
Rinse frozen fish filets quickly to remove any ice. Pat dry, season with salt and pepper and sauté in a little canola oil until browned on one side. Turn, cover and cook until fish can be flaked easily with a fork. While fish is cooking, mix some pre-shredded cabbage with a little olive oil, lime juice, pinch of sugar, salt and pepper. Top corn tortillas with fish, cabbage mixture and salsa.
Quick soba noodle soup.
Heat four 4 cups (one liter) vegetable or chicken broth with a dash of soy sauce, sprinkle of ginger, garlic powder, white pepper and a drizzle of sesame oil. Bring to a boil, then add one bundle (three ounces, 90g) dry soba noodles and cook until noodles are almost done. Add diced tofu, handful of edamame soybeans and some chopped spinach from the freezer and continue cooking until heated through. You can also drizzle in a beaten egg for some extra protein at the last minute – it will cook quickly in the heated broth.
Curried tuna and whole grain salad.
A nice meal for a warm evening. Toss your favorite cooked and cooled whole grain (couscous or quinoa are particularly good for this) with chopped vegetables (try spring onion, cucumber and carrots) and canned water-packed tuna. Add some diced fruit (apple, orange, mango) and dress with olive oil, rice vinegar, curry powder, salt and pepper.
***
What healthy dishes do you like to make when you’re pressed for time? Share your quick-cooking healthy recipes! I know I’m always looking for more 30 minute meal inspiration.
Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.
XXXXXXXXXXXXXXXXXXXXXXXXXXX
I help people around the world with two of the most important things in life:
HEALTH & WEALTH
Welcome to forward my details to anyone you know
who needs more health, energy, weight management, sports nutrition
and a happier, more successful life!
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Solutions for Weight Management, SPORTS Nutrition, Beauty and LIFESTYLE
Empowering You To Change
Call +12143290702
https://www.goherbalife.com/goherb
Add me at Facebook: http://sasafb.fitmy.biz
8 easy make-ahead food ideas to save time in the kitchen
8 easy make-ahead food ideas to save time in the kitchen
18 Feb 2015 Posted by Susan Bowerman, MS, RD, CSSD, FAND
Prepare these eight foods on the weekend for healthy eating all week. Let me show you how an hour or two of food preparation ahead of time can help you put together healthier meals throughout the week.
Make-ahead food ideas help me stay organized, save time and always have something healthy and delicious on hand when I’m hungry.
I’ve found that it really pays off to invest a little time in the kitchen on the weekend to get ready for the week ahead. When I spend just a couple of hours on a Sunday to prepare some foods ahead of time, the benefit comes in the form of quick, healthy meals and snacks for the week.
I admire those who have all their meals for the week planned and prepped in advance – but I’ve never been able to make that work for me. I enjoy the creative aspect of cooking, and I prefer a little spontaneity – often waiting until the end of the day to think about what I might want to cook for dinner or pack for my lunch the next day.
But that doesn’t mean I don’t plan ahead. Rather than planning out each meal, though, I like to prepare some staple foods and ingredients on the weekend – items that I can use in a variety of ways to prepare my lunches and dinners for the week. Take a look at my top 8 make-ahead food ideas.
Eight Healthy Foods to Prepare on the Weekend
I set aside a little time on Sundays (honestly – it usually takes me less than two hours) to prepare a variety of items for the week. And if you were to look in my refrigerator on a Monday morning, here are eight make-ahead food items you’d be very likely to see inside.
Salad greens. Pre-washed salad greens are convenient, but they can be pricey. Instead, I buy a variety of lettuces and greens, break them into bite-sized pieces for salads, then wash and spin them in my salad spinner. Then (don’t laugh) I put them in a pillowcase and store them in the crisper drawer of the refrigerator. The salad spinner gets the greens really dry, and the pillowcase works better than plastic bags to keep them fresh and crisp. The greens don’t get soggy this way, and they stay fresh for a full week.
Pre-cut vegetables. I pack a salad nearly every day for lunch and I make a salad almost every night for dinner, too. To make it easy, I prepare a lot of different veggies and store them in individual containers in the refrigerator. My stand-bys are thinly sliced cucumbers, red onion and bell pepper, grated carrots and chopped parsley; but to prep my food ahead of time, I often blanch some broccoli or cauliflower florets or roast some zucchini slices or asparagus spears in a hot oven and chill those, too. When it’s time to pack my lunch, it takes less than five minutes to choose the veggies I want, top it off with some protein and some salad dressing. But it doesn’t stop there – these veggies get worked into a lot of meals throughout the week, too.
Pan-seared chicken pieces. Cooking some chicken in advance is a real lifesaver for me. Starting with about two pounds (1kg) of chicken tenders (goujons), I sprinkle them with a little salt, pepper and paprika, then brown them on one side in a little bit of olive oil in large skillet over medium-high heat. Then, I flip them over, add a few tablespoons of liquid to the skillet (white wine, broth, water, or lemon juice), cover the skillet and let them cook for 5-6 minutes until they’re done. I often add these to my salad for lunch or I’ll stuff some into a whole grain pita pocket with some of my pre-cut veggies and a drizzle of hummus for my husband’s lunch. Or, if I make a quick soup or pasta for dinner, it’s nice to have some cooked chicken to toss in at the last minute.
Beans or lentils. Slow cookers are great for making beans or lentils, and the fantastic flavor and texture of the homemade version is, to me, worth the effort of a few minutes spent in the kitchen. Black beans are a particular favorite of mine, and I slow cook them with onions, garlic and bay leaves and maybe a little cumin or oregano. Once they’re cooked, I keep them in the refrigerator to mix into my salad for lunch. Or, I might use them as the base for a soup or chili. If I’ve made lentils, I’ll toss them with some of my chopped vegetables (again, the veggies!) for a main dish salad, or turn them into a curry for dinner.
Hard boiled eggs. Eggs are one of the best protein sources around, and it only takes a few minutes to hard boil them. Here’s my method for perfect hard-boiled eggs. I use hard boiled eggs as a protein source in my salads, and I often grab one for a quick snack – I like to spread a rice cake with some grainy mustard, then top it with a sliced egg and some of my sliced vegetables.
Tuna salad. When I have tuna salad in the refrigerator, it makes it a lot easier for me to work more fish into my diet. I mix flaked tuna with either mashed avocado or some hummus, a little mustard, and a lot of chopped vegetables (again, those pre-cut vegetables!) It serves as a protein source for my salad at lunch, or I’ll use a little scoop for a high-protein snack on some whole-grain crackers.
Hummus. Hummus takes only a few minutes to make and will stay fresh in the refrigerator for a week. It’s also very inexpensive to make compared with the price of store-bought versions. Start with a can of beans (garbanzos/chickpeas are traditional, but other beans work just as well (try my black bean hummus recipe). Drain the beans, rinse and drain again, then whirl in the blender with a little olive oil, lemon juice, salt and pepper until smooth. Hummus with raw veggies makes a great snack, but I also use it in place of mayonnaise in tuna or egg salad, or I’ll thin it down with a little vinegar and water for a delicious salad dressing or sauce on steamed vegetables. I also like to add a spoonful into soups or curries for a protein and flavor boost.
Salad dressing. When you consider the cost of the ingredients, bottled dressings are relatively expensive, and they’re often high in salt, sugar and preservatives. Making your own dressing is simple, and allows you to control the ingredients. I mix two parts olive oil to one part acid (citrus juice, vinegar), then add salt and pepper to taste. I vary the acid and often will use a blend – like lime juice and rice vinegar, or lemon juice and sherry vinegar. You can experiment with adding dried herbs, mustard, garlic powder or onion powder, too. Or, try these salad dressing recipe ideas. In addition to using on salads, I might drizzle one of these flavorful dressings over steamed veggies, or use as a marinade for fish or poultry.
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So, those are eight make-ahead foods you’re bound to find in my fridge. What make-ahead food ideas do you and your family enjoy? Is there something obvious that I’ve missed? Let me know in the comments below.
Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.
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