Make It healthy - Make It Easy

The task of cooking a big meal after a full day of work might seem kind of daunting. You might be tempted to make a side trip to the closest fast food restaurant or maybe order a pizza. While that might be OK once a month or so, don't make it a habit. Those fast foods are loaded with saturated fats, sodium, sugar and calories.

Does that mean you are doomed to spend an hour and a half in the kitchen every night if you want to feed your family healthy meals? Nope. Not at all. Some tasty and healthy shortcuts can make cooking easy and delicious. All that is required is the right kitchen equipment and a little smart shopping at your grocery store to make healthy choices.

Here are some tips for healthy, quick and tasty meals:

Need dinner now because you are in a big hurry? Don't go the fast food route; stop at your grocery store instead. Most grocery stores have deli sections with lots of dishes that are ready to heat and serve. Be sure to choose foods that aren’t loaded with creamy sauces or gravies, and don't buy the fried chicken and greasy potato wedges. Instead, pick up a hot fresh rotisserie chicken. These chickens are low in fat, often nicely seasoned and all you have to do is carve the bird and serve it with vegetables and a salad.

The freezer section of your store has several varieties of healthy vegetables. There are blends of vegetables with their own sauces (watch for fat and sodium) as well as brands that steam right in your microwave. My favorite is Birds Eye Steamfresh vegetables.

Make your own salad at the grocery store's salad bar or grab some greens and pre-cut vegetables. Wash the greens and fresh vegetables, toss and serve. Serve with low-fat salad dressing on the side.

What if you have a little more time to prepare dinner?

Choose fresh meats that are ready to cook in your oven. Go to the meat department of the grocery store and look for skinless seasoned chicken breasts or healthy salmon fillets. Place them in a baking dish and pop it in the oven. There is virtually no prep time and little clean up so you have plenty of time to make your side dishes.

Use a vegetable steamer/rice cooker that can prepare two healthy side dishes at once. The steamer does the work while you relax or get your other errands done. Get a steamer with a built-in timer so your vegetables will be ready when you get Home.uy a slow cooker. Make your own hearty soup with some low-sodium broth, chunks of lean beef or chicken, potatoes, carrots, onions, garlic and celery or try an easy slow cooker recipe. You can also buy dinner mixes meant for your crock pot. But read the labels; they usually are high in fat and sodium.

Do you have a bread maker hiding on the back shelf of your pantry? Bring it out and make your own fresh bread. Set a timer so that when you get Home the bread will be warm and ready to serve with a meal or a simple bowl of soup. There are boxes of bread mixes all ready to go; just add a bit of water and some canola oil and press the start button. Have fun with your bread mixes by adding extra ingredients such as a quarter cup of chopped nuts or shredded cheese. You can also substitute a cup of room-temperature beer for the water and maybe some chopped chili peppers for a little kick. My favorite bread mixes are Hodgson Mill’s Nine Grain Bread mix, and Honey Whole Wheat.

What about buying frozen meals?

When you go to the freezer section of your grocery store, you will find lots of frozen meals. Some are small and low in calories, others are huge with lots of calories and fat and high in sodium. Lean Cuisine, Weight Watchers and Healthy Choice offer frozen foods that are healthier than most other brands. Make them even healthier by adding some extra vegetables or salad and a slice of whole grain bread.

The best frozen meals are ones you make yourself. If you can devote a whole weekend in your kitchen (and you have a big freezer), you can try once a month cooking. As always, choose healthy recipes that are low in calories and high in nutrition. Look for recipes that use lean meats, poultry or fish and lots of vegetables.

If you don't have a whole weekend to prepare meals, but you do have a few hours, find a meal preparation store such as Let's Dish! These stores offer delicious recipes, high quality ingredients, helpful staff, and best of all, someone else cleans up. Look for a meal preparation store near you.

So you see, with a little preparation and a healthy grocery list, you can enjoy healthy, delicious and easy-to-make meals at Home.

吃起来健康，做起来容易

在工作了一整天后来做一顿大餐的任务看起来有点麻烦。你可能想着去最近一家快餐馆或者定购一个比萨饼。一个月一次还可以，但不要让它成为习惯。那些快餐含有大量饱和脂肪，钠，糖和热量。

这意味着如果你想要给家人做健康食品就必须得每天晚上花一个半小时在厨房吗？当然不是。一些速成法可以让做饭更容易且美味。只需要一些厨房设备，及到杂货店购买一些物品。这里是一些健康快速美味饮食的小窍门：

你现在着急要吃饭吗？不要去买快餐，去杂货店。多数杂货店有好多半成品，只要热一下就可以吃的。选择那些不含奶油酱或肉汗的，不要买炸鸡和油炸土豆片。拿一些热的新鲜的rotisserie和鸡肉。这些鸡含低量脂肪，调味也很好，你只要切开然后将它与蔬菜和沙拉一起上桌就可。冷冻箱你可以贮存几种健康蔬菜。有温和的蔬菜及他们各自愿 调味汗，还有在你的微波炉里的热时的牌子。我喜欢的是Birds Eye Steamfresh vegetables。在杂货店里的沙拉条制作你自己的沙拉或者抓一些蔬菜和切好的蔬菜。洗好温和然后上桌。和低脂沙拉酱一起上桌。如果你有更多时间准备如何做？选择新鲜的肉，去卖肉的柜台前找一些没有皮的用味汗调好的鸡胸或者对健康有好处的鲑鱼馅。将他们放在一个烤盘放在炉子上。绝对不用时间清洗所以你有足够时间来做配菜。用一个蔬菜蒸笼准备两个健康的副菜。当你休息时或者做另外的准备时可以蒸东西。设好时间这样你就可以在到家时就已经准备好了。买一个低的厨具。用一些低钠的肉汤，几块瘦牛肉或鸡肉，土豆，世界上，葱头，蒜，和芹菜或者一个容易的慢炊具的菜谱做健康汤。你也可以买一些搅拌食物来让你的陶制锅派上用场。但是要读标签，他们通常 是含脂肪量和钠较高的。你有一个制面包机吗，藏在你的餐具室后面？拿出来自己制作新鲜的面包。设好时间这样你到家时面包就会温暖准备上桌，只要准备一碗汤就可以了。准备好几盒面包温和物，只要加一点沙一些canola油和按下开始键。加入一些额外的槽糕如四分之一杯的炒花生或者切碎的奶酪，来为你的烹调增加乐趣。你也能用一杯常温啤酒来代替水可能还可以有一些炒辣椒来增加一点反冲力。我喜欢的面包温和物是Hodgson Mill’s Nine Grain Bread mix, and Honey Whole Wheat.如何购买冷冻餐？当你去冷冻部时，你会发现许多冷冻食品。一些热量很低，其他则富含热量脂肪和钠。瘦的饮食，减肥者和健康选择提供更健康的食物。通过加一些额外的蔬菜或沙沙和一片全麦面包来让它们更健康。最好的冷冻食品是你自己制作的。如果你能用一整个周末在厨房，你可以一个月只做一次饭。而且选择健康配方，含热量低高营养的。寻找那些使用瘦肉，禽类或者鱼类和大量蔬菜的。

如果你没有一整个周末来准备，但是有几个小时，找一个准备饮食的部门，这些部门提供可口的菜谱，高质量的槽糕，有帮助的参谋，最好的是，有人给你清洗，找一个你附近的餐饮准备商店。这样你明白了，有一点准备和一个健康的杂货列表，你就能在家中享受健康美味快捷的大餐。