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Healthy Meal

Kitchen Time Savers

Chop vegetables commonly used in meal preparation and store in the refrigerator for less than one week. For example: onions, sweet peppers, jalapeños, broccoli, cauliflower, carrots, squash, tomatoes, cucumbers, etc.

Preparing a home-cooked meal

Bake several potatoes when baking another dish at 425F. Baked potatoes, once cooled, can be cubed or shredded and stored in the refrigerator (or frozen for up to one month) to make hash browns for breakfast.

How to bake potatoes: Wash potatoes and prick the skins with a fork several times; wrap potatoes in foil, place in preheated 425F oven for 45 to 60 minutes.

Save leftover beans for another meal: Soak and cook pinto beans according to package directions. Store extra beans in an airtight plastic bag and place in the freezer (for up to one month). Add the frozen pinto beans to the rice dish as it cooks to add more protein and fiber to your meal.


Quick breakfast or snack time ideas to prep a week at a time: overnight oats. On Sunday afternoon or evening (after you’ve chopped your veggies for the week ahead), grab five pint jars and lids and prepare them for filling. Scoop ½ cup of your favorite yogurt into each jar. Next, add a handful of your favorite fruit (blueberries, dried cherries, raspberries, banana, melon, etc.) to each jar. After that, add ¼-½ cup of oatmeal or granola. Then, add ¼ cup of your favorite yogurt on top of the fruit in each jar. Then, sprinkle a ½ a teaspoon of chia seeds. To top it all off, add another scoop of yogurt, granola or oatmeal (whatever’s your favorite), seal with a lid and refrigerate.

These kitchen time savers appeared in the February 2017 issue of Elements For A Healthier Life Magazine.

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