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HEALTHY IN A HURRY TIPS & TRICKS TO CREATING BUDGET-FRIENDLY, HEALTHY MEALS, IN NO TIME! PRESENTED BY: HY-VEE DIETITIAN, JODI WEEBER, R.D., L.D. HY-VEE.

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Presentation on theme: "HEALTHY IN A HURRY TIPS & TRICKS TO CREATING BUDGET-FRIENDLY, HEALTHY MEALS, IN NO TIME! PRESENTED BY: HY-VEE DIETITIAN, JODI WEEBER, R.D., L.D. HY-VEE."— Presentation transcript:

1 HEALTHY IN A HURRY TIPS & TRICKS TO CREATING BUDGET-FRIENDLY, HEALTHY MEALS, IN NO TIME! PRESENTED BY: HY-VEE DIETITIAN, JODI WEEBER, R.D., L.D. HY-VEE EXECUTIVE CHEF, BURTON POTTER

2 PRESENTATION OUTLINE DE-BUNKING HEALTHY EATING MYTHS TWO LIVE COOKING DEMONSTRATIONS BY CHEF POTTER #1 SECRET TO SUCCESSFULLY EATING HEALTHY ON A BUDGET TIME SAVING SHORTCUTS FOR HEALTHY MEALS WITH GREAT FLAVOR IN A HURRY ADDING FLAVOR WITHOUT ADDING SALT OR PEPPER

3 DE-BUNKING COMMON HEALTHY EATING MYTHS EATING HEALTHY IS EXPENSIVE BRITISH MEDICAL JOURNAL STUDY FOUND ON AVERAGE HEALTHY EATING WILL COST YOU $550/ANNUALLY MORE THAN A DIET OF CHEAPER JUNK FOODS PEOPLE WITH DIAGNOSED WITH DIABETES (WHICH IS 1 IN EVERY 4 AMERICANS) INCUR AVERAGE MEDICAL EXPENDITURES OF ABOUT $13,700 PER YEAR EATING HEALTHY HAS NO FLAVOR THINK PAST THE SALT & PEPPER SHAKERS WITH TIPS & TRICKS FROM CHEF POTTER MAKING HEALTHY MEALS IS TIME CONSUMING STUDIES SHOW THAT INDIVIDUALS WHICH ACTUALLY MAKE MEAL PLANS, SAVE MORE MONEY, TIME & EAT HEALTHIER!

4 LIVE COOKING DEMONSTRATION # 1 RECIPE: TBA

5 MEAL PLANNING IS THE KEY TO SUCCESS! 30 DAYS OF MEALS BREAKFAST ~LUNCH ~ DINNER DAY1: WHOLE WHEAT PANCAKES, LEFTOVER WHOLE WHEAT SPAGHETTI, NAVAJO TACOS DAY 2: WHOLE WHEAT PANCAKES, WHOLE WHEAT DELI MEAT SANDWICHES, VEGGIE OMELETS DAY 3: YOGURT, HOMEMADE WHOLE WHEAT MAC & CHEESE, CHICKEN NOODLE SOUP DAY 4: BLUEBERRY OATMEAL, GRILLED WHOLE WHEAT HAM & CHEESE, CHICKEN & BROCCOLI STIR FRY DAY 5: YOGURT, WHOLE WHEAT TUNA SANDWICHES, LENTIL & BLACK BEAN SOUP DAY 6: BLUEBERRY OATMEAL, LEFTOVER LENTIL & BLACK BEAN SOUP, WHOLE WHEAT PIZZA DAY 7: CEREAL, SCRAMBLED EGGS, BAKED PORK CHOPSWHOLE WHEAT PANCAKES NAVAJO TACOSYOGURTCHICKEN NOODLE SOUPLENTIL & BLACK BEAN SOUPWHOLE WHEAT PIZZA DAY 8: YOGURT, WHOLE WHEAT PB & J, HAM & WHITE BEAN SOUP DAY 9: WHOLE WHEAT PANCAKES, LEFTOVER HAM & WHITE BEAN SOUP, HEALTHY TUNA NOODLE CASSEROLE DAY 10: WHOLE WHEAT PANCAKES, LEFTOVER HEALTHY TUNA NOODLE CASSEROLE, BROCCOLI BEEF STIR FRY DAY 11: YOGURT, REFRIED BEAN BURRITOS, BEEF & BARLEY STEW DAY 12: YOGURT, WHOLE WHEAT TUNA SANDWICHES, POT ROAST DAY 13: WHOLE WHEAT PANCAKES, WHOLE WHEAT DELI MEAT SANDWICHES, WHOLE WHEAT NOODLES W/BEEF GRAVY DAY 14: YOGURT, WHOLE WHEAT PB & J, WHOLE WHEAT PIZZA DAY 15: YOGURT, QUESADILLAS, WHOLE WHEAT SANDWICHESREFRIED BEAN BURRITOSWHOLE WHEAT PIZZA Sample Meal Plan from: Pennies & Pancakes Blog http://penniesandpancakes.blogspot.com/2013/03/30-day-grocery-budget-menu-plan.html

6 MEAL PLANNING IS THE KEY TO SUCCESS! DAY 16: OATMEAL, HOMEMADE WHOLE WHEAT MAC & CHEESE, BEEF & BARLEY STEW DAY 17: OATMEAL, SCRAMBLED EGGS, WHOLE WHEAT SOFT TACOS DAY 18: YOGURT, WHOLE WHEAT DELI-MEAT SANDWICHES, PAN-SEARED SALMON DAY 19: CEREAL, REFRIED BEAN BURRITOS, TURKEY BURGERS ON HOMEMADE WHOLE WHEAT BUNS DAY 20: WHOLE WHEAT PANCAKES, QUESADILLAS, CHICKEN NOODLE SOUP DAY 21: WHOLE WHEAT PANCAKES, LEFTOVER CHICKEN NOODLE SOUP, WHOLE WHEAT SPAGHETTI DAY 22: YOGURT, LUNCH AT CHURCH, HAWAIIAN HAYSTACKS DAY 23: WHOLE WHEAT APPLESAUCE WAFFLES, WHOLE WHEAT TUNA SANDWICHES, MOROCCAN CHICKEN DAY 24: CEREAL, REFRIED BEAN BURRITOS, WHOLE WHEAT PIZZAWHOLE WHEAT DELI-MEAT SANDWICHES DAY 25: YOGURT, VEGGIE OMELETS, SHRIMP & VEGGIE FRIED RICE DAY 26: WHOLE WHEAT APPLESAUCE WAFFLES, LEFTOVER SHRIMP & VEGGIE FRIED RICE, LASAGNASHRIMP & VEGGIE FRIED RICE DAY 27: HOOTENANNY PANCAKES, WHOLE WHEAT DELI MEAT WRAPS, CHICKEN ENCHILADAS DAY 28: CEREAL, WHOLE WHEAT PB & J, TOSTADAS DAY 29: WHOLE WHEAT PANCAKES, WHOLE WHEAT EGG SALAD SANDWICHES, POT ROAST DAY 30: WHOLE WHEAT PANCAKES, HOMEMADE WHOLE WHEAT MAC & CHEESE, BEEF STEW FROM LEFTOVER POT ROAST SIDES/SNACKS CARROT STICKS W/ PB OR SLICED BELL PEPPERS W/FAT FREE ITALIAN DRESSING, GREEN SALADS, APPLES, PEARS, CANNED PEACHES IN JUICE, CLEMENTINES, BANANAS, FROZEN BLUEBERRIES, FROZEN STRAWBERRIES, FROZEN MIXED FRUIT, DRIED CRANBERRIES, HOMEMADE GRANOLA BARS, MULTI-GRAIN CRACKERS, PRETZEL STICKS, CHEESE STICKS, WHOLE WHEAT TOAST, CORNBREAD, HOMEMADE ROLLS, HOMEMADE POPCORN, BAKED POTATOES, MASHED POTATOES, STEAMED RICE, STEAMED VEGGIES, HEALTHY OVEN-BAKED STEAK FRIES BEVERAGES WATER, MILK, SPINACH-FRUIT SMOOTHIESHOMEMADE GRANOLA BARS,CORNBREADHOMEMADE ROLLS HOMEMADE POPCORNHEALTHY OVEN-BAKED STEAK FRIES Sample Meal Plan from: Pennies & Pancakes Blog http://penniesandpancakes.blogspot.com/2013/03/30-day-grocery-budget-menu-plan.html

7 TIME SAVING SHORTCUTS PREP ONE DAY EACH WEEK FOR THE ENTIRE WEEK BUY THE “BASE” OF YOUR MEAL ALREADY PREPPED AND USE FRESH “ADD-IN’S” FOR A HEALTHY MEAL IN A HURRY BUY PROTEIN IN BULK AND COOK ALL AT ONCE TO USE THROUGHOUT THE WEEK INVEST IN TIME-SAVING APPLIANCES, SUCH AS: SLOW-COOKERS, HAND BLENDERS, MINI HANDHELD CHOPPERS

8 PREP ONE DAY EACH WEEK – HUGE TIME & MONEY SAVER! STEP ONE: MAKE YOUR WEEKLY PLAN STEP TWO: MAKE YOUR SHOPPING LIST STEP THREE: SHOP! STEP FOUR: PREP WHAT YOU’VE PLANNED FOR THAT WEEK!

9 PROTEIN IN BULK GROUND BEEF TACOS STUFFED PEPPERS BAKED POTATO TOPPING CHICKEN QUESADILLAS BURRITOS STUFFED CHICKEN BREAST DRIED BEANS RICE BOWL – COOK OFF BROWN RICE, TOP WITH BEANS & CHEESE CHILI SOUP EGGS HARD BOILED FOR SALADS OR FOR A HEALTHY SNACK “EGGS IN A BAG” OMELETS

10 BUYING THE “BASE” IDEAS FROZEN STIR FRY MIX – ADD IN BROWN RICE & PROTEIN (CHICKEN, SHRIMP, STEAK) FOR A EASY STIR-FRY FROZEN VEGETABLE MIX – ADD TO EGGS FOR AN OMELET FROZEN GARDEN VEGETABLE SINGLE SERVE BOX – MICROWAVE, TOP WITH TWO COOKED EGGS AND CHEESE – HEALTHIER VERSION OF A BREAKFAST SKILLET LOW-SODIUM CANNED SOUPS – ADD IN PROTEIN AND MORE VEGGIES WHOLE-GRAIN PIZZA’S – ADD ON ADDITIONAL VEGGIES AND PROTEIN

11 TIME SAVING APPLIANCES SLOW COOKER MEALS CLASSIC POT ROAST HANDS-ON TIME: 20 MINUTES SPAGHETTI BOLOGNESE HANDS-ON TIME: 10 MINUTES PULLED PORK SANDWICHES HANDS-ON TIME: 40 MINUTES CHICKEN ENCHILADA STACK HANDS-ON TIME: 10 MINUTES FRUIT & MAPLE OATMEAL HANDS-ON TIME: 3 MINUTES MINI HAND-HELD CHOPPERS QUESADILLA INGREDIENTS OMELET INGREDIENTS SALSA IN A FLASH HAND HELD BLENDER BROCCOLI & CHEESE SOUP LUSCIOUS BANANA ICE CREAM SPINACH & BERRY PROTEIN SHAKE

12 CREATING ANOTHER MEAL FROM LEFTOVERS CHILI STUFF PEPPER AND TOP WITH CHEESE TOP BAKED POTATOES TOSS WITH WHOLE-GRAIN PASTA ROAST CHICKEN SHRED FOR QUICK QUESADILLAS CHICKEN NOODLE SOUP WHITE BEAN CHILI SALMON MAKE SALMON PATTIES OR SALMON CAESAR SALAD STIR-FRY ROLL UP INTO WHOLE-GRAIN WRAP WITH GREENS ADD TO TOFU FOR A SCRAMBLE OR TO SOUP COOKED VEGGIES OMELETS PASTA DISH WHOLE-GRAIN PIZZA TOPPING PORK TENDERLOIN USE IN TACOS GRILLED SANDWICHES

13 LIVE COOKING DEMONSTRATION # 2 RECIPE: TBA

14 MOVING PAST SALT & PEPPER FOR FLAVOR HERBS GREAT FOR POULTRY: PARSLEY, BAY LEAF, THYME, MARJORAM GREAT FOR SEAFOOD: GINGER, GARLIC, OREGANO, CUMIN GREAT FOR VEGGIES: GROUND PEPPER, CLOVES, DILL VINEGARS: BALSAMIC, APPLE-CIDER, RICE WINE, RED WINE CITRUS ZEST: LEMON, LIME, ORANGE EXTRACTS: ALMOND, VANILLA GREAT VARIETY OF SALT-FREE SPICE MIXTURES ON THE MARKET!

15 QUESTIONS? THANK YOU!!

16 REFERENCES SAMPLE 30 DAY MEAL PLAN FROM: PENNIES & PANCAKES BLOG: HTTP://PENNIESANDPANCAKES.BLOGSPOT.COM HUFFINGTON POST “ EATING HEALTHY VS. UNHEALTHY WILL COST YOU $550 MORE PER YEAR, STUDY REVEALS” PUBLISHED 12-5-13. AMERICAN DIABETES ASSOCIATION WEBSITE HTTP://WWW.DIABETES.ORG/ADVOCACY/NEWS-EVENTS/COST-OF-DIABETES.HTML


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