Winning Food Prep Tips to Enhance Meals

 

Most of us live busy lives, and want food prep and cooking to be as easy as possible. Take the stress out of hectic weeknights or weekends by simplifying your routine. Discover winning food prep tips to make preparing meals more appealing, and put the love back into nourishment where it belongs.

 

1. Meal plan before you shop by reading recipes you want to make completely before writing down ingredients you need.  Don't forget to check the pantry and refrigerator before you set off to food shop. Simple steps like these prevent you from making food that's too time consuming or overbuying. Be a smart consumer and guard against food waste. Read "Food Waste not Want Checklist" for additional ideas. 

 

2. Purchase organic produce whenever possible. Look for fruits and vegetables that have an organic label with five numbers, starting with the number nine. When you see a USDA organic seal on produce, it means that food was produced according to strict federal regulations. These standards prohibit the use of synthetic pesticides, herbicides, fertilizers, genetically modified organisms, sewage sludge, and ionizing radiation, among others. 

3. Practice being a savvy, mindful food shopper. See “Frugal Food Shopping Ideas to Improve Health on a Budget” for tips.

4. When you feel relaxed and have ample time to make a meal, assemble all ingredients on the kitchen counter in individual bowls or containers. Use a prep technique called Mise en Place (French culinary term). It means "everything in its place," and refers to the practice of measuring, cutting, and arranging all your ingredients and tools before you start cooking. Here’s a guide to help you understand how to organize with Mise en Place.

  

One example of Mise en Place ( ingredients for vegan minestrone soup recipe)

5. Fresh, flavorful herbs bring a depth of flavor to foods, but if herbs are left untouched in the fridge, the will quickly wither away. There a few simple ways to keep herbs better. Grow them in small pots and keep them on the kitchen windowsill to use as needed. If you buy herbs in the market, wrap hardy ones such as rosemary, thyme, and sage in damp paper towels. Refrigerate herbs in a plastic bag to help retain vibrancy. Keep tender herbs like cilantro, parsley, and dill fresh by storing them upright in water, like flowers. You can also freeze herbs for soups and stews or dry them in a microwave for more concentrated dusts and rubs.

Fresh dill is stored in water and used to make Baby Butter Lettuce and Fennel Spring Salad with Dill  

5. Review the recipe again. Can you chop once, use twice? If you are chopping an onion, chop two! Batch preparation/cooking utilizes a simple meal prep shortcut. Cut back on overall time spent on your meal routine and you are a winner. [1, 3]

 

6. Once you finish preparing a delicious meal, portion it out and serve. If there are any leftovers, it's economical and efficient to refrigerate them and serve the dish the next day. If your schedule doesn't allow for that, freeze leftovers immediately in an airtight container for later use. Remember to defrost the meal in the refrigerator the day before you want to eat it. Add a different sauce or gravy than the one you used the first time. One example is that instead of serving pasta primavera with tomato sauce, serve those spring veggies with a soy sauce-ginger marinade and brown rice.

Careful menu planning, efficient grocery shopping, strategic use of the freezer, and simple meal choices can help the process, making healthful, appetizing eating achievable, despite a demanding schedule.

No matter if you're a beginner or even an extremely experienced cook, there's always room to enhance food prep know-how. Are you open to learning new things? Please comment below.

Do you carry a shopping list, reuseable bags, and have a meal plan in mind when you go food shopping, and why or why not?

Do you gather all ingredients and cooking tools before you begin to cook? Do you think it's a good idea?

Please explain below, and if you care to, share what recipe or type of food is your favorite and why.

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Have You Heard of Three Sisters Gardening?

Here’s the Inside Scoop with Salad Recipe

 

Three Sisters Gardening is a Native American companion planting method (originally coming from the Indigenous peoples of North and Central America). This ancient method of companion planting corn, beans, and squash together in the same or nearby mound, creates a self-sustaining ecosystem where each benefits the others.

Corn (maize) is planted first and acts as a natural trellis for the beans to grown on, climbing (pole) beans enrich the soil with nitrogen, and squash spreads out on the ground as living mulch to retain moisture and suppress weeds. Read “How to Grow a Three Sisters Garden: Corn, Beans, and Squash” for detailed planting information or look below for the shortened version.

Planting Method

Corn: Plant in mounds or hills in late spring, spaced to allow room to plant beans and squash. See 10 Indigenous Corn Cultivars to see the most popular varieties.

Beans: Plant climbing/pole beans near corn after corn has sprouted; beans climb up corn stalks and offer support. Pole beans are climbing legumes categorized by how they are eaten: snap beans (tender pods eaten whole), shelling beans (harvested for the plump seeds inside), and dry beans. They require a trellis to grow and generally produce over a much longer season than bush beans. [1, 2]

Squash: Plant between mounds; the squash plant leaves act as living mulch and offer shade to the earth and deterrent to weeds. Zucchini, yellow crookneck, and patty pan squash are in-season in summer, and are most popular.

An ideal garden plot is at least 10 by 10 feet, receives full sunlight, and has soil pH between 5.5 and 7. Heirloom varieties of seeds are preferred for traditional compatibility. See How to grow a three sisters garden for additional information.

 

Benefits

 

Three Sisters Gardening benefits both crops and the land. The Indigenous ways of knowing that were used to develop and maintain these complex cropping systems can also guide modern farming practices as we try to steer agriculture toward more sustainable outcomes. 

Modern Application

 

The Three Sisters method continues to be practiced and revived in Indigenous food sovereignty movements. It is also used in sustainable gardening and permaculture for its ecological and nutritional benefits. See more at HISTORY.COM.

 🥗On to the food 🥗

Nan's Vegan Three Sisters Salad

Three Sisters Salad celebrates the Native American historic trio of squash, corn, and beans. I modernized this recipe to feature the freshest in-season ingredients available for a colorful side dish or light lunch that’s simple to assemble and highly customizable.

 Salad Ingredients:

1 6 oz. package fresh snap peas or 1 15 oz. can of any variety of pole beans (rinsed and drained)

1 lb. frozen organic corn kernels or organic corn kernels from 2 or 3 ears of corn on the cob

2 zucchini squash or 1 zucchini and 1 yellow summer squash

1 small organic red pepper cut into small pieces

1 small organic onion or small bunch organic scallions diced (cut off roots and peel if it is an onion, prep and use white and green parts of scallions)

1 small handful of fresh parsley or other fresh or dried herb on hand

1 handful of roasted pumpkin seeds or roasted sunflower seeds 

Optional salad ingredients: 1 T smoked paprika (use if you're not charring corn and zucchini), 2 T fresh parsley, basil, or sage or 1 T of dried herbs, plus any optional veggies or beans you enjoy.

Salad Dressing Ingredients:

3 T extra virgin olive oil

1 T apple cider vinegar

2 T fresh squeezed lemon juice or 2T fresh squeezed lime juice

1 T Dijon mustard

1 T maple syrup

1T garlic powder

1T fresh oregano, plus optional herbs or spices you enjoy

salt and fresh ground pepper to taste

What to Do:

Cook fresh organic corn on the cob by broiling it in the oven, or grilling corn outdoors, until it is lightly browned. Remove from heat, place on a dish, and let it rest for a few moments. Then use an oven glove to hold the cob vertically and use a sharp knife to remove/strip corn kernels off. Put corn kernels on a plate, to cool. If you want to reduce prep time, use a pound of organic frozen corn kernels that has been thawed and add that to a large chilled salad bowl.

Do the same prep for fresh zucchini and yellow summer squash (please do not peel squash as skin is edible and healthy). Add squash to the salad bowl.

Note: For the boldest flavor, I broil or grill my corn and squash before adding them to the salad. That little bit of char adds a smoky sweetness that takes Three Sisters Salad to the next level!

Prep other veggies and add herbs and spices, red pepper, and any optional veggies and herbs you enjoy. As I mentioned, this recipe is versatile. I like to add a can of garbanzos (chick peas), black beans, or other bean I already have in my pantry. I always rinse and drain a can of beans before adding it, as I want to keep my meals as low in sodium as possible. For a garnish add toasted pumpkin seeds or sunflower seeds and a few sprinkles of fresh herbs. Just remember if you add extra veggies, adjust the salad dressing and seasonings accordingly. 

In a medium mixing bowl, whisk the salad dressing ingredients listed above together, and pour on salad right before serving. 

Once salad is combined, serve immediately. I added a bed of mixed greens under my salad veggies as dark green leafy salad veggies add crunch and nutrients. You may prefer to serve your salad on a bed of ancient grains, or with crackers, or artisan whole grain bread.

If you have any left-overs, refrigerate them in an airtight container and eat them within 3 days. The lemon juice and apple cider vinegar will make salad ingredients soften, the longer they are refrigerated. Flavor will be heightened.

Have you ever heard of or seen Three Sisters Gardening? Please comment below. 

Would you like to try your hand at planting a Three Sisters Garden or use the combo of corn, pole beans, and squash in a salad, soup, stew, or casserole? 

I'd love for you to comment below. 

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Ways to Create Comfort and Delight in Your Personal Space

 

Want to learn how to enhance your personal space, and discover more comfort and delight in daily living? Just look below for ideas.

1. Start by de-cluttering your home, room by room. Keep only those items that bring you joy or serve a purpose. Minimalism in your surroundings can promote calmness and help reduce distractions, allowing you to feel more present in each moment.

2. Ask yourself if you notice certain décor and clothing colors relax, soothe, and comfort you. For many people who live in our culture, colors with low saturation and earthy notes makes them feel comfortable and relaxed. Science, design, and fashion experts often categorize these soothing shades as cool, tranquil tones, grounding neutrals, earth tones, and warm inviting hues. 

3. If bright colors appeal to your senses and relax instead of excite you, it is not wrong. Color preferences are unique to each person, and what works for others does not have to apply to you. 

4. Plan for and create a private relaxation area in home and another in your office. Consider choosing colors and textures that resonate with your emotional needs for a calm environment and gentle vibes. Soft and/or plush clothing, warm or weighted blankets, and comfy pillows may add to your enjoyment. Seeing soothing hues including pale blue, green, and neutrals on the walls, in a picture, or lamp shade may make you feel more at ease. Task others who live with you for planning and creating personal spaces of their own. 

5. Connect with nature by going out to a patio, balcony, or other area outside. If you're indoors, read a few pages from a nature book as you sit by a nearby window. Display a plant, fresh bunch of flowers, and/or natural objects like driftwood, sea glass or shells, pinecones, or a natural stone or fossil artifact to keep a nature theme going. 

6. Welcome friends and family into your abode, as often or as infrequently as you feel is comfortable and good for you. Arrange seating so chairs and couches face each other rather than just lining walls. Establish boundaries by simply stating start and end times when inviting guests. Keep your personal space private, by saying "Feel free to make yourself comfortable in the living room and patio, but our bedroom and office are strictly off limits."

7. If you enjoy cooking for a group of people, invite your children or grandchildren to help with preparations. Make a simple make-ahead meal to keep gathering low-stress, and lean into ease and joy. Focus on casual interactive get-togethers like a game night or a potluck, and have more time for actually hanging out with your friends and family. Read " 8 Tips to Simplify the Holidays for Less Stress" for additional ideas.

Appreciate your downtime and personal space by disconnecting from productivity and experiencing the wonder in each moment. It can be as simple as protecting an hour or more for unstructured breathing room. Everyone deserves more comfort and delight in daily living so give yourself permission to do it!!!

What have you done or want to do to make your personal space more comfy and delightful?

Did you get any ideas form those mentioned in this post? Please comment below.

Do you have any tips that weren't mentioned in this post, that works for you? Please explain below.

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The Best Vegan Glow Bowls

tofu, broccoli, kale, lentils, cauliflower, tomatoes, pickled beets glow bowl with creamy white bean dressing

 

Vegan Glow Bowls are vibrant, whole food plant-based foods (WFPBF) served in bowls, that are packed with vitamins, antioxidants, and nutrients designed to gently detox and nourish our skin, bodies, and minds.

 

Glow Bowls are entirely customizable (select foods we love plus those we want to develop a taste for). Glow bowls are designed to provide energy, good flavor, and help make us feel vitally alive and glowing from the inside out.

 

To be satisfying and cover all our nutritional bases, it is best to include leafy greens, a hearty whole grain, roasted or fresh vegetables and/or fruit, and a small amount of fat from olive oil or olives, avocados, nuts, and/or seeds. For added plant protein include tofu, tempeh, and/or high protein vegetables including peas, lentils, and other beans or legumes. Then, consider adding a teaspoon or two of fermented food from this group: miso paste, kimchi, apple cider vinegar or nutritional yeast, sauerkraut, vegan yogurt or raw, salt-brined pickles.

soy sauce marinated baked tofu, spinach, tomatoes, sesame seeds, carrots, pickled cabbage salad, cucumbers

Our food goal is to eat at least 30+ different foods from those mentioned in this post and beyond to meet our weekly requirement for variety and to supply all the vitamins, minerals, and nutrients we need to function at our peak.

 

 

Look below to see ideas that 

transform ho-hum meals into

 colorful, nutritious glow bowl 

combinations

 

 

1.     Select at least one item from this group: brown rice, quinoa, wheat berries, barley, millet, cornmeal, oats, rye, whole grain pasta, sourdough or other whole grain bread or cereal, farro, or amaranth.

  

2.   Add at least one bean or legume from this group: pinto beans, black beans, chickpeas, kidney beans, three bean combo, butter beans, black-eyed peas, cannellini, or other white bean, etc.

 

3.   Combine with 3 to 7 veggies and/or fruits from this group: sweet potatoes or yams, Yukon gold potatoes, squash, red peppers, radishes, mushrooms, artichoke, tomato, celery, kale, chard, corn, collards, spinach, bok choy, beets, string beans, red cabbage, cucumber, and all types of lettuce, broccoli, cauliflower, citrus fruit, bananas, summer fruit, and edible berries.

  

4.   Fortify glow bowls with any plant-protein from this group: tempeh, tofu, lentils, peas, chickpeas, dark leafy greens, and beans or legumes.

 

5.   Garnish with ¼ cup of anything from this group: walnuts, pine nuts, peanuts, cashews, pecans, macadamia nuts, pistachios, chia seeds, Pico de Gallo sauce, avocado, lime or lemon juice and zest, or hemp hearts. Then, sprinkle on healing herbs and spices including chopped onion or scallions, garlic, turmeric, ginger, basil, and parsley. Finish with a healthy dressing like delicious oil free miso and ginger dressing.

tofu stir fry with rice noodles, red pepper, carrot, broccoli florets, and vegan miso and ginger dressing

Please look below for more ideas

 

 

 

roasted yam, ancient grains, arugula and tomato salad, sautéed mushrooms, broccoli pesto, avocado

or

Combine brown rice, chipotle black beans, and roasted Brussel sprouts with guacamole, salsa, lime juice and zest, sliced jalapeno pepper and a chicory salad with cashew dressing, illustrating a single glow bowl can easily include 8–10 plant foods.

or

Serve quinoa, pinto beans, roasted Delicata squash, massaged kale with pumpkin seeds, smoked paprika, garlic powder, cumin, and a few teaspoons of the lemon and olive oil dressing used on kale salad pictured below.

or

Combine soba buckwheat noodles with bok choy, edamame or grilled tempeh, snap peas, low sodium soy sauce or low sodium teriyaki sauce, peanut or almond  butter, fresh grated ginger and garlic, garnished with fermented cucumber or fermented daikon radish.

 

 

Please keep in mind...

A large-scale study from the American Gut Project analyzed thousands of participants and found a clear pattern. Those who ate 30+ different plant foods per week had greater gut microbiome diversity, and those who ate 10 or fewer had far less diversity. This matters, especially because our gut microbiome isn’t just about digestion. 

Our gut  influences:

 

 

Immune function

 

 

Inflammation levels

 

 

Metabolism and weight regulation

 

 

Blood sugar balance

 

 

Mood and brain health

 

  

The study also shows...

 

Different plant foods contain different types of:

 

 

Fiber

 

 

Polyphenols (powerful plant compounds)

 

 

Resistant starches

 

 

Prebiotics

 

 

Each of the items above feeds different strains of beneficial gut bacteria. So when we eat the same 5–10 foods on repeat (even if they’re healthy), we’re only feeding a limited group of microbes.

When we expand our food repertoire we create a thriving, balanced ecosystem in our guts. In other words, a diverse garden is strong, more resilient, and abundant than one with only a few types of fruit, vegetables, beans, legumes, and whole grains.

Do you include at least 30 different foods in your weekly meal planning? 

Do you realize your gut and what you feed it is closely related to your energy and how good or bad you feel? 

Have you had issues with gas, bloating, diarrhea or constipation? Gastrointestinal (GI) problems encompass a wide range of conditions affecting the digestive tract, including the esophagus, stomach, and intestines. Symptoms often include bloating, gas, stomach pain, constipation, or diarrhea. Some conditions are mild and resolve with diet and lifestyle changes; persistent symptoms require medical evaluation. [1, 2, 3].

Note: This post is offered for entertainment and educational purposes only. Consult with your health care providers for medical advice.

How often do you try out new recipes? Does this post help encourage you to do that? Please explain.

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