Imagine a freezer stocked with healthful "fast food" that's ready in 2 minutes, even if you only have one hand free. This lunchtime nirvana requires about an hour a month in advance preparation and will save you hundreds of dollars a year over nutritionally questionable processed foods. In addition, you can customize ingredients and portion sizes to suit each member of your family...including yourself!
Preparation Tips
After you prepare these nutritious, kid-friendly meals, portion them individually. Use microwave-safe paper plates and bowls stored in freezer bags, so that you can grab a meal from the freezer, microwave, and serve. Freezer bags can be reused, and paper plates and bowls can be tossed, recycled or composted.
Because of the number of variables, reheating times for these meals may vary from 30 seconds to a couple of minutes. Once you know how long a meal takes to heat, future meals will be even easier to get on the table.
Healthy Lunchtime Sides
For equally efficient sides, cut up apples and pears once a week (toss in a little lemon juice to prevent browning), or have grapes washed and ready to go in the fridge. You can even pour a few days' worth of milk or juice into your kids' sippy or straw cups in advance. This way, you'll have a complete meal with a side and a drink on the table in two minutes.
Healthy Fast Food Recipes
Here are some easy recipes to prepare for one-handed cooking throughout the month. Use low-fat milk and cheeses in these recipes as appropriate for your family.
Healthy Macaroni and Cheese
Whole grain pastas have improved greatly in the past several years. You don't have to stick to macaroni; try cavatappi, penne, or corkscrew, too. Cook the pasta al dente, as it will soften slightly in the freezing and reheating process.
Yields: Approximately 6 adult, 12 toddler, or 24 baby portions
- 1-16 oz box of whole grain pasta
- 1 T Smart Balance or butter
- 1 T flour
- 1 C milk
- Salt & pepper to taste
- 16 oz your family's favorite cheese, shredded, crumbled, or in slices
Optional Ingredients (to increase nutrition, flavor and Kraft "blue box" color):
- 1/2 C tomato sauce
- 1 jar baby food carrots
- 1 T catsup or barbeque sauce
- 1/2 tsp. sweet paprika and/or turmeric
- One or more Boosters (see below)
Cook pasta according to package directions for al dente consistency. Drain well and set aside. In the same pot, melt Smart Balance or butter over medium heat; whisk in flour and cook for 1 minute. Slowly add milk, whisking constantly to prevent lumps; simmer for a couple of minutes until thickened, whisking occasionally. Turn heat to low. Whisk in salt, pepper, cheese and any optional ingredients until the cheese is thoroughly melted. Remove from heat. Add pasta and stir until coated. Fold in Boosters (see below) as desired. If consistency is too thick, add a splash of milk and stir over low heat. Let cool. Portion in microwaveable paper bowls placed in freezer bags or use individual freezer-to-microwave storage containers.
Quesadillas
When assembling your quesadillas, prevent ingredients from spilling over the edge of the tortilla so that they won't overflow when heated later. Simply fill each tortilla with 1/4 -1/3 C cheese (such as Kraft's 2% Mexican Blend) and any of the Boosters (see below) your family likes. Fold filled tortilla in half. Place each one on a microwavable paper plate; stack several in a large freezer bag.
Pita Pizzas
Spread a whole-wheat pita with 2 T tomato sauce. Top with 2-3 T cheese (try ricotta and mozzarella) and any of the Boosters (see below). Place each pita pizza on a microwaveable paper plate, cover tightly with plastic wrap and stack on top of each other inside a large freezer bag. These pita pizzas are also terrific baked in a 425° oven for 8 minutes if fresh, 15 minutes if frozen.
Boosters
To heighten the flavor, nutrition and appearance of any meal for your family, incorporate 2-3 boosters into each recipe.
- Beans (if canned, drain and rinse)
- Broccoli (chopped)
- Chicken (leftover or store rotisserie)
- Edamame (frozen, already-shelled)
- Olives
- Peas
- Peppers, bell (diced)
- Peppers, roasted red
- Sausage, chicken or turkey (fully cooked)
- Spinach (fresh or thawed and drained from frozen)
- Tomatoes (dice and pat dry)
Get Your Kids Involved With Preparation
Set up an assembly line with a variety of ingredients, and let your kids make their own pita pizzas, quesadillas, and personalized mac & cheese bowls. In addition to the above suggestions, you can simply freeze leftovers of your family's favorite stews, soups and casseroles in individual, freezer-to-table portions.
Take just one hour a month to prepare these simple, nutritious meals. You'll thank yourself all month for healthful fast food that will nourish your children, save you money, and restore your daily sanity.
Christine E. Taylor - Christine E. Taylor is a freelance writer based in the San Francisco Bay Area. Christine is currently writing a series of articles ...
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