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Health and Wellness
LIVING PLATE Nutrition Education and Counseling Center 22 Peapack Road Far Hills 908-234-1160 www.livingplate.com Jeanne Petrucci, MS, RDN Supermarket chains have been quick to react to the recent surge in popularity of meal kit services. Produce departments now have colorful walls stocked with prepped ingredients such as cauliflower rice, zucchini noodles, pre-chopped onions, pre-shredded car- rots and cabbage. Frozen food depart- ments offer pre-cooked whole grains like brown rice and quinoa. While this convenience may come with an added cost, getting these whole foods one- step closer to the pan can mean the difference between eating a healthy, home-cooked meal and take-out. Whether you are more of a planner or a fly-by-the-seat-of-your-pants cook, making the most of prepped vegeta- bles can help you eat smart when time is tight. Here are some tips to making the most of nutrient-dense prepped foods: Chopped Butternut Squash Toss with olive oil, salt and pepper and roast in a 375°F oven for about 20 minutes until edges are browned. Enjoy as a side dish, toss in a salad, or add to a soup. Butternut squash offers high levels of both vitamin A and fiber. Cauliflower Rice Sauté in some olive or coconut oil over medium heat until just softened, about 5 minutes - consume as you would rice. If adding cauliflower rice to a dish, such as a stir-fry, add it as the last ingredient so it does not over- cook. Make mashed “potatoes” by steaming cauliflower rice for 10 min- utes and mashing with some garlic oil and salt. Cauliflower is a cruciferous superhero loaded with vitamin C and glucosinolates, compounds with pow- erful health benefits. Zucchini Noodles A Living Plate Team favorite! If you love pasta, this is the perfect low-car- bohydrate alternative. The key to per- fect zucchini noodles is to remove some of the water that the vegetable has by sprinkling it with some salt and letting the noodles sit for some time to sweat. Drain and dry noodles before sautéing. Zucchini is a low-glycemic index food meaning that it will not spike your blood sugar. Move over processed pasta! Frozen Quinoa It does not take long to defrost and most bags are re-sealable, allowing you to use a recommended serving at a time. Warm with some almond milk, vanilla, and cinnamon and top with raw nuts or seeds for breakfast. Stir quinoa into soup or add ¼ cup to your salad. Did you know that quinoa is actually a seed not a cereal grain? This gluten-free pseudo-grain is high in fiber and is a complete protein. Money Saving Tip: Wash, dry, and prep your own vegetables as soon as you get home from shopping and store in mesh produce bags to maintain freshness. Need recipes and a plan to make nutritious meals all week long? Sign up for a FREE trial of our RD-Curated Meal Plans and start meeting your health goals today. Are you a medical professional looking to keep your patients healthy through optimal nutri- tion? Contact us about branded meal plans for your practice. Our Living Plate team is dedicated to bringing the best that nutrition care has to offer to our community. Go to www.livingplate.com for more information on services, events, and meal plans. FAST FOOD: THINK OUTSIDE THE BOX4 Mine Brook Road, Bernardsville, NJ 07924 • 973-241-5502
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