freezable meals
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Based on requests, here are ideas for meals you can prepare in advance and freeze to have on hand in a pinch. Because we are pregnant, I am starting to freeze meals for the time after the birth. Whether or not you are expecting, this practice is a great way to incorporate healthy food into your diet no matter the circumstances.
Holiday time often gets full, and there's not always time to cook whole grains, mineral-rich vegetables, and nourishing proteins. By preparing this dishes ahead of time and enjoying them during the holidays, you will feel better, help ward off the cold and flu, and enjoy your down time more.
To start, get all the ingredients for two or three of these dishes. Have enough containers to store all the food in the freezer. Set aside two hours of time where you will not be interrupted, Invite a friend or a family member to cook with you if you like. Put on music and make it fun!
When you freeze, make appropriate portions. If a meal serves four and there are two of you, split it into two containers. Fill containers three quarters full so that they have room to expand once they freeze. Once you are done, label containers with the contents and date. I like using masking tape and a permanent marker.
Remember to make a list of what's in the freezer and tack it onto the fridge. This way, you will remember to eat these healthy delights! The night before you wan to eat them, remove from freezer and place in the fridge to thaw.
Chicken and Quinoa Soup
You will need:
2 tablespoons olive oil
1 tablespoon apple cider vinegar
1 onion, chopped
1 leek, chopped
1 pound free-range chicken, with bones
2 stalks celery, chopped
2 carrots, chopped
3 cloves garlic, minced
1 inch fresh ginger root, chopped
2 cups chard or kale, chopped
1 teaspoon each: coriander, cumin, oregano and salt
4 cups water
1 cup quinoa
juice of 1 lemon to finish
In a soup pot, sauté onion and leek for 15 minutes on medium low heat, stirring occasionally, until they start to brown. Splash with apple cider vinegar.
Add the chicken and sauté on medium high heat, stirring constantly with a metal spatula, until chicken is cooked through - about 25 minutes depending on the cut.
Add the celery, carrots, garlic, ginger, and spices. Stir well. Add the chard, quinoa and water. Bring to a boil. Reduce to simmer, cook for 15 minutes, and stir in lemon juice.
Cool and store in portion-sized containers. This soup is a complete meal and serves four.
Chicken Breasts Baked in Rosemary Lemon Sauce
You will need:
6 medium chicken breasts with skin
2 Tablespoons olive oil
1 teaspoon each: black pepper and salt
2 Tablespoons fresh rosemary
Juice of 1 lemon
1/2¼cup almond or cow milk
Preheat oven to 375 degrees.
Place chicken in an oiled baking dish.
Whisk all ingredients together. Pour over chicken.
Bake skin side up 25- 30 minutes or until cooked through.
Freeze with wild rice pilaf in labeled, portion-sized containers.
Wild Rice Pilaf with Onions, Almonds and Peas
You will need:
1 cup wild rice blend
1 1/2 cups long grain brown rice
2 Tablespoons olive oil
1 Tablespoon brown mustard
1/2 teaspoon coriander
1/2 teaspoon each: black pepper and salt
1 onion, chopped
1 1/2 cups peas, fresh or frozen
1/4½cup organic almonds
Cook rice in 5 cups water or stock. Add a pinch of salt as rice cooks.
Meanwhile, chop onion and cook in olive oil in a deep skillet. Add water to prevent sticking. Add salt, pepper, coriander and mustard. Stir well, close with a lid, and cook on medium low heat for 15 minutes, or until golden. Once rice is cooked and onion is golden, mix them together. Add peas and almonds. Stir well to incorporate.
Freeze with chicken breasts.
Aloo Saag - IndiaN-Inspired Potatoes and Spinach
You will need:
4 medium white or red potatoes, boiled until just fork tender
2 teaspoons coriander
1 teaspoon garam masala
1/2 teaspoon turmeric
1/2 teaspoon cumin
5 tablespoons olive or sunflower oil
1 pound fresh spinach, roughly chopped
1/2 teaspoon salt
Boil the potatoes whole. Run them under cold water once they are cooked. Then, cut the potatoes into small wedges.
Heat the oil in a large heavy-bottomed non-stick skillet over medium-high heat. When hot, add the potatoes and fry until they are golden brown, gently stirring often, about 10 minutes. Reduce the heat to medium and add the spices. Stir in the spinach a few handfuls at a time, until each handful is slightly wilted.
Cover and simmer for about 10 minutes, stirring occasionally. Remove the lid, stir in the salt and cook for another 5 minutes or until most of the liquid from the spinach has evaporated.
Serve with red lentils but freeze separately.
Red Lentils in a Spiced Sauce
You will need:
2 cups cooked red lentils
1 large yellow onion
1 bunch kale or collards, chopped
1/3 cup olive or sunflower oil
2 Tablespoons lime or lemon juice
1/2 teaspoon each: turmeric, cumin and coriander powders
1/4½teaspoon cinnamon
Salt to taste
Bring lentils to a boil with 4 cups water. Skim off any foam that rises to the top and then cook for 30 minutes, or until they are reduced to a soft paste.
Meanwhile, chop onions. Heat olive oil in large skillet. Add the spices, stir and sauté on low heat for 2 minutes. Add onions, stir, and raise heat to high for 2 minutes. Add lime juice, cover and reduce heat to low. Simmer for 10 minutes.
Chop greens and ginger. Add to skillet. Add water if onions are sticking to the bottom. Add the cooked red lentils and ½ cup water. Cover and cook for ½ hour more.
Freeze separately from aloo saag. Reheat separately and serve together.
