Making Time to Eat Healthy – at Home
Time is a commonly used excuse as to why people are not preparing home-cooked meals. In the United States, the average American adult buys a meal or snack from a restaurant 5.8 times a week, and more than 30 percent of children eat fast food on any given day (United States Healthful Food Council, 2015). Although eating out may save you some time, it can be detrimental to your overall health and budget. Eating at home can not only save you money, but it can also force you to make healthier choices.
Here are a few quick, simple and nutritional recipes I like to use (especially in the winter months). The first recipe is one of my all-time favorites.
Chicken Tortilla Soup
- 1 can (16oz.) fat free refried beans
- 1 can (15 oz.) black beans, drained and rinsed
- 1 can (14.5 oz) reduced sodium chicken broth
- 1 ½ cups frozen corn
- ¾ cup salsa
- ¾ cup cubed cooked chicken breast
- ½ cup water
- 2 cups (8 oz.) reduced fat shredded cheddar cheese
- 28 baked tortilla chips
In a large saucepan, combine the first seven ingredients. Bring to a boil. Reduce heat, cover and simmer. Add one cup cheese, cook and stir over low heat until melted. Crumble half of the tortilla chips into soup bowls. Ladle soup over chips. Top each with two crumbled chips, sprinkle with remaining cheese.
Chicken and Rice (can be made in crock pot or oven)
- 1 and ½ Cup Minute Rice (I use brown rice)
- ½ Cup Water
- Chicken (I use boneless, skinless chicken breast)
- 1 Can Cream of Chicken Soup
- 1 Can Cream of Mushroom Soup
- 1 Package of Dry Onion Soup Mix
Mix rice, water and soup and layer in a long medium pan (or crock pot). Cover with foil and bake at 300 ͦfor one hour (or until chicken is cooked through). Stir halfway through and add water if necessary.
Hopefully these recipes provide a couple ideas for quick and easy meals that can be prepared at home. Making even small changes can make a huge difference. Eating at home one more night out of the week can save money, promote healthier choices and give more control over quantity and quality of food being consumed. Enjoy!