I stumble across this article on meal prep. It talks about meal prep - how to prepare for the prep, the actual prep and how to store your prep. This is such an important part - be prepared for healthy eating. This is just a short summary of the article. I encourage anyone to spare 10 minutes to read it.
To do your meal prep properly, I would suggest 30 minutes once a week to plan it all out. It sounds like a long time, but it is an investment.
Step 1: Planning the meal preps.
Ask everyone in the household what they'd like to eat. Gather recipes and set up a monthly calendar or a spreadsheet if you must. Start small. Plan your first prep for 2-3 days of the week as a starting point.
Step 2: Plan a menu
When planning the menu, you will have an ingredient list which you can then go shopping with. Be flexible so to allow for sale or seasonal items.
Step 3: The actual prep
1. Pre-cut or pre washing vegetables
2. Pre portioned, pre-marinated or pre-cook any protein in those meals.
Not the most earth shattering news, but recent research (1) has shown healthy eating i.e. eating pattern rich in fruit, vegetables, legumes, wholegrain cereals, nuts and seeds and foods with omega-3 such as fish and chia seeds, are mood boosting and reduce the risk of developing depression.
The study concluded that participants in the dietary intervention group had a much greater reduction in their depressive symptoms over the three-month period, compared to those in the social support group. At the end of the trial, a third of those in the dietary support group met criteria for remission of major depression, compared to 8% of those in the social support group.
What does the diet look like in the study?
- whole grains (5–8 servings per day)
- vegetables (6 per day)
- fruit (3 per day)
-legumes (3–4 per week)
- low-fat and unsweetened dairy foods (2–3 per day)
Chestnuts are in seasons in Sydney. Yes I know what you are thinking - the time, the peeling, the work. They comes in frozen but the fresh ones are really very delicious and is jammed pack full of essential nutrients. They are available from mid March until July here in Australia.
Nutritionally, chestnuts differ from other nuts that they are low in fat containing 1.3g of fat per 100g. The energy from chestnuts mainly derived from carbohydrates, around 44g per 100g fresh peeled chestnuts. Chestnuts are naturally gluten free. Like other nuts and plant-based foods, chestnuts are great source of potassium and has very little sodium
Now the fun part. How to prepare chestnuts?
As you can see in this photo that I took, I boiled them uncut. Yes - dump them all in a pot and boil. They has proven to be unsuccessful as the furry skin is stuck on the nut itself. Upon consultations with other mum, aka Home Masterchefs, this is my proven method:
1. Place chestnuts as they are in a large pot Cover with...
What I like about it? This has to be one of the most delicious chocolates I have ever tasted. And I were to make a chocolate myself, I would probably use the same ingredients. Unlike a lot of commercial chocolates, this uses cocoa butter, does not contain palm oil, so it is much lower in saturated fat. It contains good unsaturated fat from the nut paste and whole hazelnuts (20% which is quite high for a commercial chocolate). It is dairy free and 100% plant-based.
What I don't like about it? Chocolate is a confectionery so it is an energy dense food. Confectionery does not form part of the core food groups...