Wellness Club — “Life Hacks” for 2021
Abingdon, VA. -
Friday, Jan 1, 2021.
Written by: Elizabeth Hall, MS, RDN, LDN, Food City Registered Dietitian
Looking for a few “Life Hacks” in 2021? Why not incorporate a healthy twist with these simple “hacks” to create delicious and nutritious meals in no time.
1. 15 second smoothie
On Sunday night before a busy week, portion out various fruits and greens in plastic bags to be used for smoothies, then freeze. Each morning add a liquid such as milk, juice, or water and a protein like Greek yogurt, peanut butter, or protein powder to your blender along with one plastic bag of smoothie ingredients. Your 15 second smoothie is faster, cheaper, and healthier than any juice or smoothie bar. Plus, it’s a great way to ensure you will have a nourishing and filling breakfast.
2. Breakfast on-the-run: Oats in a jar
Speaking of breakfast…what if you need breakfast on-the-run? Oats in a jar is the way to go. Just combine oats, milk or water, fruit, nuts, and a little yogurt in a jar the night before. In the morning, either eat as is, or heat in the microwave for a fiber-rich on-the-go breakfast to keep you full and energized to tackle your day.
3. Fridge or Freezer Cleanout Soup
When you have random amounts of different vegetables in your fridge or freezer, make a soup! Start by sautéing aromatics like onions and garlic in olive oil. Add extra vegetables and a broth of choice and simmer until the vegetables are cooked but not mushy. Add other seasonings like salt, pepper, herbs, and spices, then leftover proteins you have on hand like chicken or beans. Viola! You’ve created a tasty soup and avoided food waste.
4. One and Done Meals
For a quick and healthy meal, pick a protein (any protein!) and pair it with seasonal veggies. Place the ingredients together on one pan and season the whole thing with olive oil, salt, pepper, and garlic. My favorite combinations are chicken breasts, red-skinned potatoes, and Brussels sprouts. Cook at 400 degrees for about 20 minutes until the potatoes are fork tender and the chicken reaches 165 degrees. Simple prep and even simpler clean-up: a one and done meal!