Sunday Meal Prep Tips

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Meal Prep

I have childhood memories of my nonna as the empress of her kitchen chopping vegetables and bent over a cast iron pan with aromas of her scrumptious dishes filling the air. When I see a pile of fresh colourful vegetables in my modern kitchen, I still feel the urge to take some moments to chop them up and get cooking.

Today, I help people who are short on time, stressed, and constantly ordering out with their organization, nutrition and cooking skills in order to optimize their time and health.

Here are some simple tips that can help with Sunday prep:

  1. Pick simple but flavorful recipes to create a meal plan and grocery list;
  2. Plan a time slot to shop and cook;
  3. Make hearty salads with crunchy vegetables and keep dressings aside in mason jars until ready to serve;
  4. Double-up on recipes and stock up on frozen meals.

Good food can fuel our wellbeing all week long: from breakfast wraps, oat bowls, parfaits, meals in jars, wholesome muffins and trail mixes to freezable dishes; a host of inspirations are at our fingertips, and they need not be complicated. Here is a quick and easy recipe to get you started:

Make-a-head holy grail breakfast mix

1/2 cup cereal such as raisin bran

2 tbsp quick cooking oats

1 tsp ground flax or chia seeds

2-3 dried prunes or dates

4-5 walnuts or almonds

Mix all ingredient together. When ready to eat, just add your favourite milk – natural yogurt or kefir. If you like it a sweeter taste, add a tablespoon of honey or maple syrup.

Once you discover techniques and flavour boosters, you can use zesty ingredients to make a simple salad sing and spices to make your dishes rock.

The habit of Sunday prep can reduce stress, save money, improve health with a more varied and colourful diet, and allow you time to walk after supper. Involving family and friends can foster responsibility and cement wholesome eating for life.

Food is a joyous experience, and when we eat together we are happier and healthier.

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