1. Quick & Easy Meals for the Work Week

2. Overview Stocking your pantry with basic tools Basic cooking techniques Recipe ideas Strategizing around your questions

3. Stock Your Pantry Staples are key! I prefer to keep the following on hand at all times: Olive oil Lemon juice Balsamic vinegar Garlic Soy sauce Lentils Pasta Quinoa or rice Pine nuts Coconut milk Curry paste

4. Seek Balance Carbohydrates + Proteins = balanced diet The equation for balanced diet: Carbohydrates + proteins = sustained energy Simple carbohydrates (e.g. juice, fruit) Complex carbohydrates (e.g. whole grains, fibrous veggies) Lean protein (fish, eggs, beans, nuts, lean meat)

5. Aim for Healthful Use smarter fats (choose unsaturated vs. saturated fats) Replace butter with olive oil Choose whole, unrefined grains More fiber, B vitamins, magnesium, zinc Eat in a rainbow for veggies and fruits It’s not all about the meat Serving ¼ of your plate; size of a deck of cards Focus on lean meats and poultry Try a meat free dinner once per week Try fish twice per week

6. Aim for Healthful Choose low-fat dairy Milk, yogurt and sour cream Focus on your portion size! Plate: 1/4 grains, 1/4 protein, ½ veggies Spice it up with bold flavors! Eat mindfully Sit down and focus on each bite

7. Tips & Tricks Shop with a grocery list Set a menu for the week that uses similar ingredients Shop for the menu only! Set aside time for prep PREP Cut veggies into smaller bits or use a grater Filet or cube meat Marinate Keep elements in separate containers until you use them

8. Tips and Tricks Quick cooking methods Boiling Steaming—retains more nutrients Stewing Saute—choose olive oil Microwave Grill Stir-fry

9. Tips and Tricks Invite your kids into the kitchen Have them help peel, chop and pour Let them choose the ingredients around which meals are created Let them decide which meal to eat on specific days Help them create a special meal they can cook from start to finish with little help. Encourage them to cook it once or twice a month.

10. Questions/Strategize Review menu ideas Specific questions or areas of need?

11. Resources www.eatingwell.com www.realsimple.com

12. Allie Stender EAW Health Educator, Sr. Allie.Stender@nau.edu 523-1643 nau.edu/eaw