1. Chicken Breast Supply
Buy your boneless, skinless chicken breasts, and cook in a large crockpot. When it cools, dice some and freeze it in a freezer bag for use in casseroles or stir-fry. Slice up the rest and use in wraps, atop salad, or throw in soup.
2. Dinner for One, Ahem Two
Make an extra portion of your meal and save it aside. Freeze it for a quick-easy dinner, or chill it in the fridge to eat for lunch the next day.
3. Grate Ginger Goodness
Freeze your ginger root first, and then grate it into recipes. It freezes well, and it grates very quickly when it’s frozen. If the flavor isn’t good enough to recommend ginger on it’s own, then the fact that it’s positively packed with antioxidants may sway you!
4. When the Dinner Bell Dings
Gather about 10 recipes that you can prepare in 20 minutes or less. Keep the items you need for them in a special cupboard, so that when you need a quick dinner it will all be right there! An example would be a jar of curry sauce to cook your frozen chicken in, and have some frozen green beans ready for a delicious side!
5. Go Lid-less
Discard the lids on your spice jars that have small holes in them, at least for the spices you measure regularly. Keep for the ones you like to sprinkle.
6. Clean with the News
Stems and peels on your cutting board can get in the way. Put a large piece of newspaper under your cutting board, and push the parts of your veggies you don’t need onto it. When you finish, wrap up the newspaper and throw it away. You are left with a clean counter and sink!
7. Meat Supply
For recipes that call for browned ground beef, save yourself some time. Brown several pounds at once, drain, and cool. Divide into 1 lb. increments and place in a freezer bag to freeze. In the morning, take one out to defrost and you’ll have dinner ready in a snap in the evening.
8. Press Your Garlic
Far superior to garlic powder or bottled pre-minced garlic, using a freshly squeezed clove can do wonders for your recipes. To save some trouble of peeling and slicing, try a garlic press. To keep the garlic from getting stuck, rinse immediately after use, or put in a glass of water to keep from getting dried on.
9. Frozen Together
Try buying your chicken in bulk, and separating it into individual pieces, and then place in a ziplock bag to keep it from having to pry the pieces apart. Place them all in a larger size ziplock back so you don’t have chicken baggies floating all around your freezer. Your own individually wrapped chicken servings!
10. Brush Lightly
Invest in a silicone pastry brush for brushing a small amount of BBQ sauce atop your grilled chicken breast to add flavor. The brush helps spread out the sauce evenly, so you don’t have to dip or pour as much on to get the flavor.
11. In a chicken rut?
Chicken breast is like a blank artist’s easel, just ready to be covered in creativity, color, and FLAVOR! Beat the chicken blahs by adding a can of chunked pineapple, or bake with barbecue sauce, or try grating orange zest atop and drizzling some honey. There are so many ways to make chicken, you never need have it the same way twice.
12. Sauce it up, sans calories
If you’re a craving a sauce, try using veggie broth with a small amount of cornstarch to help it thicken. Also try using garlic, a little olive oil, some veggie broth, and a dash of white wine to create an entree you can really sink your teeth into. Experiment with using salsa and lime juice for a really zesty chicken meal, and add some hot sauce if you like a little extra heat.
13. Christmas Coffee
Instead of buying those expensive, fattening seasonal coffee flavors, put a dash of apple pie spice into your coffee grounds before you brew. The aroma and taste beats that of artificial creamers any day!
14. Slice and Dice
When you chop vegetables like bell peppers, onions, or zucchini, slice a few more than you need, and freeze the rest.
You’ll have them easy and ready to prepare and throw in your dish. It will also help you avoid having items go bad in the crisper drawer.
10 Tips for a Healthy Glycemic Load
1. Pile half your dinner plate high with vegetables or salad
2. Be wise with your potatoes – choose Carisma, Nicola, or Marfona, or baby potatoes. Also, swap with mashed cannellini beans, or sweet potato.
3. Swap your bread – choose whole grain instead of white bread on subs, sandwiches, and dinner rolls.
4. Replace your cereal – choose oats or whole grain cereal instead of corn flakes or rice crispies
5. Make your starch staples Low GI – Choose intact grains like barley, buckwheat, bulgur, quinoa, whole kernel rye, or whole wheat kernels and opt for lower GI starchy vegetables.
6. Learn to love Legumes – legumes and beans are rich in fiber, making them a satisfying starch to add to soups, casseroles, and side dishes.
7. Perfect the Art of Combining – You don’t have to cut out all high GI carbs. Try combining low GI foods like Lentils and rice, or rice with beans and chili.
8. Incorporate a lean protein source with every meal. Eat lean chicken, fish and seafood, eggs, milk, yogurt or cheese, and try legumes and tofu if you are vegetarian. Your protein portion can take up quarter of your plate.
9. Tickle your taste buds – Try vinaigrette with salads, yogurt with cereal, lemon juice on vegetables like asparagus. These foods are naturally acidic and slow stomach emptying, which means your blood glucose won’t spike so quickly.
10. Choose low GI Snacks – Try a fruit and nut mix, low-fat cheese or yogurt. Limit cookies, cakes, pastries, crumpets, crackers, biscuits, irrespective of their fat and sugar content. These should be occasional treat foods.
Watch your serving size, if you only eat a little, even if it is a high GI food, you do not run as much risk of spiking your blood sugar as you do when you eat a large portion of potato, pasta, noodles, or rice. Take a few bites, and then switch to non-starchy vegetables.