We are doing eight weeks of heart-healthy eating recipes to help you be fit and have a healthy heart. Heart disease is the number one world wide killer; An estimated 17.7 million people died from CVDs in 2015, representing 31% of all global deaths, About 610,000 people die of heart disease in the United States every year–that’s 1 in every four deaths. Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2009 were in men.
Dr. Jordan's Cooking Tips for Vegans
Eliminate Oil from your diet, we hear all the time how good Olive Oil is for you, but all oils are bad for you, eliminate oil from your diet if you want a healthy heart. Oil is 100% fat and loaded with calories, get off oil and lose weight.
A splash of citrus juice or vinegar can turn a mild-mannered dish into a dish whose flavors soar. Fresh lemon or lime juice or zest, apple cider vinegar, balsamic vinegar, brown rice vinegar or champagne vinegar can really bring a dish to life.
Whole nuts are often more expensive than those in smaller pieces. If your recipe calls for chopped
pecans, walnuts, almonds, go ahead and buy them that way. It is cost effective in the long run.
Plan ahead: Create daily menus
You know what foods to feature in your heart-healthy diet and which ones to eliminate. Now it's time to put your plans into action.
Create daily menus using the strategies from weeks 1 -5. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled Cauliflower steak one evening, try a black-bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
What Is Meal Planning?
What is meal planning? It's whatever way you organize yourself to cook a meal, whether that's breakfast, lunch, or dinner. It is the plan you make before you shop. Some people plan a month in advance, freezing neatly-labeled packets of soup and stew. Others wing it, shopping for that evening's meal at the farmers' market and picking up whatever looks good to them. Meal planning is a really personal thing. What works for you may not work for me. The goal, I think, is to find a process that is both enjoyable and effective.
One of the things I sensed in our readers' comments is that many of them enjoyedreading through cookbooks, clipping recipes from blogs and websites, and taking some time to anticipate cooking. I think this is an important part of meal planning. Meals aren't just solutions to the problem of needing to eat; making a meal is also an expression of creativity — even if it's just cutting a PB&J sandwich into a new shape. Find ways to inspire yourself and to look forward to cooking. That's the spirit that animates this whole endeavor.
Secondly, I saw that readers were doing whatever worked for them. There's no right way to plan your meals; you should just do what is effective for you. I read over ten ways of gathering and organizing recipes. Your way may be messier and less elegant than you like, but if it works, why worry? Don't spend too much time looking for the most perfect and impeccably-maintained system. The system is just the tool. The point is the meal. Well, really, it's people, and enjoying good food with them and nourishing oneself.
This list of tips is all over the map — there are plenty of ideas here for getting more organized and helping yourself think ahead. Others are to just jog your memory and help you get inspired to dream up meals you'd love to eat.
15 Tips for Meal Planning
Getting Inspired Getting Organized Getting It Done
Spend time each week looking for recipes.
This may feel like an indulgence, but just let yourself do it. Browse blogs and websites for recipes that look delicious. Hang out on Tasteologie. Pile up some cookbooks and reach fo the sticky notes. Get inspired!
In terms of figuring out what to make we have a list of meals that we love and are easy to cook hanging on our fridge. Those staples make it into the rotation frequently and then I go through my pinterest boards as well as cookbooks and magazines to find 1-2 new recipes to add into the rotation. Our staples list is getting longer and longer. - Shelf81
Create a place to save recipes, and keep it SIMPLE.
Do whatever works for you. Don't get caught up in a system, just use whatever works best and most easily. Personally, I like Pinterest because it's easy to visually browse what I've saved. (Watch for another post coming soon with a rundown of our readers' favorite places to save recipes.)
I use Springpad (kind of like Evernote), to store my recipes. I add them to a Board view, so I can create a visual display of what I'm making when, and with the way they have recipes set up, you can easily add ingredients to a shopping list. - Riddles
Ask your partner, family, and roommates what they like to eat.
This might sound obvious, but it's easy to get caught up in our weeks and forget to ask our households what they would like to eat. I get extra inspired, too, when I feel like I'm cooking a meal as a gift — trying to please and delight the palate of someone I love.
Check the weather.
Again, you may say, duh, but seriously. Right now, the weather is changeable in many parts of the country. Look at the weather forecast, and try to predict if you're going to be in the mood for soup (or grilled shrimp salad!) on Friday.
Maybe this is weird but am i the only one who checks the weather forecast before i meal plan? - Adamwa
Keep a meal journal.
One of my best inspirations is my own record of things I've cooked in the past. Take a look at what you were cooking a year ago, two years ago. It's a good way to remember things you used to cook, and still love.
I use a blank monthly calendar and plan the week's meals on the weekend, basing my grocery list on only those items. I now have a year and a half worth of meals to look back on - especially handy for ideas and to see what we were eating the same time a year ago. - JenniferJulia
Start a calendar.
Now that you're getting inspired in what to eat, start a calendar of what you'd like to cook over the next few days or few weeks. It can be as organized as a Google Calendar, with notes on each day for that day's menu. Or you can just jot notes to yourself in the corner of your laptop screen. The important thing is to write it down.
We have a shared Google calendar and I've created a sub-calendar just for meal-planning. We'll take an evening (after dinner, so our cravings are lessened slightly) and dig through all of our cookbooks and printed recipes for what looks good, putting them on the calendar as we go. - Knitasha
Go with theme nights (soup night, pasta night, beans).
Some readers found it really helpful to have a theme night each week. Monday is pasta, Tuesday is fish, Wednesday is tacos. This doesn't work for everyone, but it may be especially helpful for those with kids. See if they want to get involved with planning their favorite tacos one week, or suggesting soups for the next month. Keeping the focus narrow will help you and your household make quick recipe decisions.
I use general guides like Soup Night, Pasta Night, Beans to make it easier. I use Fresh Direct, and you can store shopping lists in there. I can simply dump the Tomato Soup Week list into my cart and I'll get everything I need for a typical week. - CMCINNYC
Choose a shopping day and make a shopping list.
A lot of the readers who seemed to have success in meal planning shopped very purposefully. They looked at their recipes and made a shopping list. Some of the meal planning and recipe-saving services let you do this easily, extracting ingredients from the recipes you have saved.
I start with a blank index card. I list at least 7 meals that I will be interested in cooking for the next week. Usually this includes a composed salad of some sort, a soup, something with beans, a fish dish, a pasta dish or two, and what we call a "thunder-bowl", which is usually whole grain+greens and veggies+eggs on top. Tonight it's bulger, kale and broccoli, eggs, and maybe a bit of chorizo. The shopping list goes on the reverse of the index card. This goes to the store with me, and the meals are crossed off when eaten. - PAMELA AT CLOCKWORKCROW
Check what's on sale.
Some folks really like to organize their meals around sales. Is organic chicken a dollar off this week? Or canned chickpeas? Check out your grocery store circular and adjust your meal plan or shopping list a bit.
I look online at grocery circulars to see what's on sale for the week and plan meals around that so I can save a little money. Then I go to that grocery store on Sunday to get non perishables and any veg or fruit I'll use within a few days. - Kristen44
Plan for leftovers.
Most of us have at least some tolerance for leftovers. I regularly cook one or two big healthy casseroles at the beginning of the week and eat off them all week long for lunch. Some people can only eat leftovers for a single night. Either way, try to make your cooking always do double duty. Make a little extra of everything, and if you don't want it right away, freeze it.
A big time saver for me (since I live alone) is that I usually make more than one serving for dinner so I have leftovers for lunch the next day (or multiple days). - Peachy44
Prep food as soon as you get back from the store.
Wash and dry lettuce. Chop onions. Roast vegetables. Brown sausage for pizza. Shred zucchini for quick stir-fries. Stack up glass containers of prepped ingredients in the refrigerator and bask in your own awesome preparedness.
I'm trying to get more in the habit of prepping all of the food as soon as we're back from the grocery store (i.e. shredding blocks of cheese if I know we're making tacos, slicing veggies and bagging them, etc), which makes cooking the night of a lot quicker. - Knitasha
Cook components of your meals.
Going beyond prep, cook components of the meals. For instance, start a batch of tomato sauce while you wash greens and prep squash. The sauce can go on pizza one night, and in lasagna the next. Or roast a chicken right then that you can eat that night and use for sandwiches and pasta the rest of the week.
I cook large batches of components on the weekend, then mix-and-match them according to what I'm craving during the week. Grilled chicken thighs, browned ground beef, and blanched veggies like broccoli, cabbage, brussels sprouts, and cauliflower get turned into Italian Saute, Thai curries, stir-fries, and more with the addition of spices and sauces. We call them "Hot Plates." - MELICIOUS11
Be strategic about freezing.
The freezer is your friend. Actually, it's the friend of future you. Make a double batch of that sauce mentioned above and freeze half for later. Make a double batch of soup, stew, chicken cacciatore, cooked beans — throw it in the freezer. Let a month go by, and those leftovers will look fresh and tasty!
Be strategic about freezing dishes and components of dishes. It's surprising how many things can be frozen with good results. (Shredded cheese, citrus zest, peeled ginger, breadcrumbs, cooked beans, etc...) - - APK_101
Don't overstuff the refrigerator.
It's easy to get overwhelmed when your fridge is over-full. Also, things get hidden in the back, lost behind the mustard. Don't let things go bad. Keep your fridge airy and light, with a sensible, realistic amount of food in it. Keep a list nearby of everything in the fridge, especially leftovers, as a visual reminder of what remains to be eaten.
Don't stuff the fridge to the point that you can't see what's in it. I can see how this point wouldn't work for someone who lives a long way from the grocery store, but for many people it is pretty easy to stop at the store on a weekly or semi-weekly basis. Bonus: You'll have fresher ingredients! - APK_101
Keep a well-stocked pantry.
Meals are easier and quicker to prepare if you keep your pantry well-stocked. Don't run out of olive oil at inconvenient moments. Have spices ready to dress up chicken and beans quickly. Keep a lemon and a sheaf of fresh herbs in the fridge at all times.
ALL RIGHTS RESERVED DR. JAMES JAZZY JORDAN 2017