Lazy-Healthy Batch Meals (with video)
As we prep for the upcoming weekend, I'd like to suggest a lazy-healthy tactic to help you prepare for success next week:BATCH MEALS!This week, we're going to get a bit more involved with the recipe (i.e. the video is longer).
Yay!
I developed today's video out of the typical "no time to prepare healthy meals" complaint. This is what lazy-healthy's all about: getting rid of your excuses!Batch meals are a great way to prepare a week's worth of healthy meals in one bulk period of time so that you don't have to throughout the week.Sunday nights are the perfect time to take an hour or so to prepare a few different batch meals to have ready to simply heat or pack in your lunchbox throughout the upcoming week.Today we're gonna go over one of my favorites, turkey meatballs.These are my honey's specialty, but I see no problem in stealing them. What's his is mine, right? ;)But make sure to read past the recipe where we'll talk about some other good ideas for batch meals to make at the same time (say, while these are in the oven).For all of you with ADHD (hey, I feel you), I've listed a sort of table of contents below to make skimming super easy, as well as the actual recipe if you'd rather read than watch me do it. The time is listed on the left next to the description on the right:
0:00 Intro
0:55 Parchment paper placement/preheat the oven
1:01 ingredients round-up
2:07 Mixing Time!
3:02 Readying your pans for browning
4:28 Let's cook!
5:11 Flipping
5:30 Dance break
5:40 Baking these bad boys and the "squish test"
6:19 Wrapping Up
7:16 Serving Options/Ideas
Here we go!
Turkey Meatballs
You'll need:•1 pound dark organic turkey meat•1 pound white organic turkey meat•1 shallot diced (medium-sized)•2 eggs•Whole wheat/brown rice bread crumbs as needed (this is only if you do ok with carbs- you can skip this if you don't)•1-3 TB chili flakes•salt and pepper to taste•extra virgin olive oilStep-By-Step1. Pre-heat your oven to 350˚, and line one rack with parchment paper (no cookie sheet necessary!).2. Then, get a big skillet ready over low-medium heat. Lightly coat it with the extra virgin oil.3. While that's coming up to temp, mix your turkey, shallot, egg, chili flakes, salt and pepper together in a big bowl (you'll probably want to use your hands for this... unless you have any cuts). Add bread crumbs so that it's mixable without sticking all over you.4. When it's all mixed up, roll into balls and place on the skillet. Let those brown on the bottom, then flip them over to brown on the other side without cooking all the way through.5. After those are browned on 2 sides, place them about an inch apart on the parchment paper in the oven. Cook for about 9 minutes (give or take depending on the heat of your oven) until cooked completely through, and serve with some organic marinara (I use Trader Joe's) and some yummy veggies!To heat up later, simply put some marinara in a skillet and cut the meatballs in quarters to put into the sauce. Bring up to heat until bubbly and enjoy! You can also use a microwave or just eat them cold.
More ideas
Turkey meatballs are only one of the many options you have for batch meals. Here are some other ones to make in preparation for a healthy week:
Salad
Mix together a ton of raw spinach, romaine, mixed greens or arugula in a large Tupperware container along with all the dry ingredients (cherry tomatoes, mushrooms, sliced bell peppers, carrots or radishes are yummy choices). Voila! There's your salad for every lunch this week!Tip: keep your dressing separate until right before you're about to eat it. It will be crunchier and taste more fresh!
Roasted Vegetables
This works for broccoli, cauliflower, squash, eggplant, brussel sprouts, bell peppers, carrots, mushrooms, or potatoes.1. Pre-heat your oven to 400 degrees.2. Cut your veggies into bite-size pieces.3. Arrange veggies in one layer on a cookie sheet. Drizzle lightly with extra virgin olive oil and season with salt and pepper to taste. Wanna go a little crazy? Add some balsamic vinegar. Ooooh...4. Bake until your veggies are golden brown and just cooked through (depending on the vegetable and your oven, 15-40 minutes).Cool before storing and you'll have them to enjoy on their own or on salads for the whole week!
Grilled chicken breasts/turkey breasts/fish
All of these meats are lean protein options that go with any meal. They can be eaten cold on top of salads or on their own. If you prefer to eat your protein hot, consider pre-preparing the cuts of meat so that all you have to do is turn your grill on and cook it!Super simple here:1. Turn on your grill to pre-heat (about medium flame), or pre-heat your oven to 350 degrees.2. Prepare your protein with whatever seasoning you desire (stay away from the breading and sugary BBQ sauces). Spice rubs, balsamic vinegar, lemon or fresh herbs are all great choices for this step.3. If you're cooking fish, make a little teepee of tin foil with the fish inside. It helps cook this delicate protein without it flaking and falling into the flames. *Insert sad-kid-who-just-dropped-her-ice-cream-face here*4. Grill until cooked through (on our grill that's about 10 minutes for the chicken and turkey, and a little less for the fish). Grill time will depend on the temperature of your grill and the thickness of the meat.
Hard boiled eggs
Super easy. Super portable. Protein-alicious.1. Place as many eggs as you'd like to have for the whole week in a pot of cold, salted water. The water should be deep enough to cover the eggs completely.2. Bring the pot up to a boil, then shut off the heat and cover for 15 minutes.3. Drain, and mark the top with a sharpie so that you don't accidentally crack a raw egg when sitting down for your afternoon snack!
Notes on shopping
Go grocery shopping with portability and ease of preparation in mind. It will make your life easier if the choices you have at your disposal are healthy ones that are easy to throw in a baggie to take with you wherever you're going!Here's my lazy-healthy grocery list for easy, carry-to-work lunches:
Baby carrots
Cherry tomatoes
Snap peas
Sliced jicama
Apples
Oranges
Grapefruit
Berries
Tuna in a can with a pop-top
Sliced turkey/chicken breast- whole and nitrate-free
Individual plain lowfat greek yogurts
Individual lowfat cottage cheese
All of these items are great to have at home for snacks, and are just as easy to take to work. Believe me, ziplock bags and tupperware are your best friends when you're joining the healthy-eating brigade!