Get Organized to Make Meals in 2020

January is National Get Organized Month. I’d love to see all my followers get their kitchens ready to cook in 2020. Where do you start when trying to get your kitchen organized?

First, remember the necessary elements of a nutritious meal: lean protein, vegetables, and a healthy starch. Have a supply of each of these food groups in your freezer, fridge, and pantry.

Second, plan a day to shop and meal plan. Take time for yourself to do this. When can you carve out space to plan?

Third, print this handy list and go shopping.

Fourth, make a few of Dietitian Julie’s easy meal prep recipes at the end of this blog. Enjoy!

Pantry

Protein: cans of tuna, cans of chicken, nuts, peanut butter, dry or canned beans, lentils.

Vegetables: Low sodium canned tomatoes, tomato paste, pasta sauce, low sodium salsa

Starches: Sweet potatoes, winter squashes, quinoa, brown rice, wheat berries, barley, whole wheat pasta, chickpea pasta, 100% whole wheat bread, 100% whole grain crackers

Freezer

Protein: Frozen chicken breasts, frozen fish fillets, Ground meat, at least 90% lean, rolled into single-serve 4oz balls. Veggie burgers, veggie crumbles

Vegetables: chopped spinach, Mirepoix mix (carrots, onions, and celery), cauliflower, green beans – really anything you like. One bag of frozen veggies serves 4 people for one meal.

Starches: whole grain corn or wheat tortillas, frozen hashbrown potatoes, oven fries

Fresh and Fast

pre-chopped lettuce mixes, baby spinach, fresh cilantro, fresh parsley, fresh ginger root, lemons, limes, eggs, milk (or unsweetened non-dairy milk)

Meal Ideas!

• Scrambled Eggs with spinach and cilantro, topped with salsa, and served with whole grain toast
• Chickpea pasta, tomato sauce with sautéed mirepoix mix, serve with a simple green salad with oil and vinegar dressing
• Fried rice with ground turkey, frozen mirepoix mix, eggs, and cilantro.
• Fish tacos with salsa and beans on the side, served with a small salad, fresh lime juice
• Veggie burgers w/o the bun, salsa, lettuce, and oven fries
• Winter squash stuffed with quinoa cooked in tomato sauce and topped with toasted nuts and fresh parsley
• Sweet potatoes topped with black beans, spinach, and salsa
• Whole wheat noodles with thai-style peanut butter sauce, fish, broccoli, cilantro, and lime juice
• Canned tuna or chicken salad over lettuce with whole grain crackers or bread
• Bean and barley soup with canned tomatoes and cauliflower
• Curry (from jarred sauce) with frozen green beans, chickpeas or ground meat, served with whole grain rice, quinoa, or tortillas
• Big lettuce or spinach salad with cooked lentils, nuts, and wheat berries. Add your favorite dressing
• Chicken noodle soup with canned chicken, chickpea noodles, spinach, and frozen chopped carrots
• Corn and sweet potato chowder with milk, parsley, and shredded chicken (make this one in the crockpot!)
• Butternut squash soup with a spinach salad, topped with quinoa

Quick Recipe: Butternut Squash Soup with Quinoa Spinach Salad

Active time: 20 minutes. Serves 4

Step 1: Roast 1 large butternut squash in a 375 degree oven for about 1 hour, until the flesh is totally soft and caramelized. Ain’t got time for that? Nuke it in the microwave until soft. Scoop out the flesh and save it for Step 3.

Step 2: Over medium-high heat, saute 1 white onion and about 2″ of fresh ginger pieces in a soup pot with 1 Tbsp olive oil. It’s OK if the pieces are “chunky”. You’re looking for browning like in the picture. This takes about 5-7 minutes.

Step 3: To the pot with the onions, add 3-4 cups of water and scooped squash. Now blend! I love my immersion blender for this. If you don’t have one, you can transfer your onions, ginger, squash, and water into blender in small batches. Return the soup to the heat and bring to a simmer.

Step 4: Add 1/2 can of coconut milk. Swirl to combine (so pretty!)

Step 5: Serve your soup warm. It will keep in the fridge for 4-5 days, so it’s great for leftovers. On the side, serve cooked quinoa over spinach leaves, drizzled with balsamic vinegar. Bon Appetit!