Caregiving from the Kitchen: Timesaver Meals
Food really is medicine. A well-rounded diet provides the nutrients needed for healthy organs, strong bones, sharp minds and faster healing. Although proper diet and hydration is important throughout our lives, it is even more so during the recovery process.
Cooking is one of the most important tasks caregivers provide to those they care for—and often the most time consuming and stressful one. From shopping and checkout to loading and unloading, there’s a lot to do before a meal is served.
Here’s a tip: simplify what you can to free up time. Technology and some timesaving techniques can help. Take advantage of grocery delivery or pickup services. Delivery services offer convenience in addition to eliminating errands on the to-do list.
Another timesaver for caregivers is weekly meal prep or easy crockpot recipes that keep you out of the kitchen.
Weekly Meal Prep Tips
Plan your meals: Decide what meals to prepare the week ahead. Create a menu for breakfast, lunch or dinner and make a grocery list to stay on track.
Shop for ingredients: Shop online and take advantage of delivery of pickup for the ingredients you need to make your meals. Buy in bulk when possible to save cost and reduce waste.
Cook and portion out the meals: Cook your meals for the week and portion them into separate containers. This will save you time and stress during the week.
Store the meals properly: Store your prepared meals in airtight containers or ziplock bags in the refrigerator or freezer. Make sure to label them with the date and contents to ensure freshness and avoid confusion.
Timesaver Recipes
These meals are balanced and nutritious, providing a good mix of protein, vegetables, and whole grains to aid in recovery. Adjust portion sizes and ingredients to meet individual dietary needs and preferences.
Chicken and Vegetable Stir-Fry
Cut boneless, skinless chicken breast into small pieces.
Heat a pan with a bit of olive oil.
Add the chicken, stir-fry until cooked through.
Add mixed vegetables (bell peppers, broccoli, carrots).
Season with low-sodium soy sauce.
Serve over cooked brown rice or quinoa.
Baked Salmon with Lemon and Dill
Preheat your oven to 375°F (190°C).
Place a salmon filet on a baking sheet.
Squeeze fresh lemon juice over the salmon, and sprinkle with dill, salt, and pepper.
Bake for about 15-20 minutes, or until the salmon flakes easily with a fork.
Quinoa and Black Bean Bowl
Rinse quinoa and cook according to package instructions.
Mix cooked quinoa with canned black beans (rinsed and drained).
Add diced tomatoes, chopped cilantro, and a squeeze of lime juice.
Season with salt and pepper.
Vegetable and Lentil Soup
Sauté chopped onions, carrots, and celery in a pot with a little olive oil.
Add red lentils and vegetable broth.
Simmer until lentils are tender.
Season with salt, pepper, and herbs like thyme or rosemary.
Hummus and Veggie Plate
Serve store-bought or homemade hummus with a variety of fresh, sliced vegetables like cucumbers, bell peppers, and baby carrots.
Sweet Potato and Black Bean Salad
Roast sweet potato chunks until tender.
Mix with black beans, diced red onion, and a simple vinaigrette dressing (olive oil, vinegar, salt, and pepper).
Oatmeal with Nut Butter
Cook oatmeal with milk or water.
Top with a spoonful of almond or peanut butter for added protein and flavor.
Smoothie with Spinach and Berries
Blend spinach, frozen mixed berries, a banana, and Greek yogurt with a little water or milk until smooth.
Greek Yogurt Parfait
Layer Greek yogurt with fresh berries and a drizzle of honey.
Add a handful of granola for texture and extra flavor.
Bon Appétit!
Ortho For All Caregivers
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