MEAL PREP » & minimize time in the kitchen

hey if it's your first time here my name is Satya I'm a registered dietitian and nutritionist welcome to pick up lines so you want to eat healthier but you seriously don't have the time you're already trying to make time for friends and family work or school maybe picking up a hobby or even trying to be more active I get it it can be really overwhelming so it's probably just easier to grab a Tomei or pizza from around the corner or maybe just go out for dinner am i right how expensive is that getting and how many times do you find yourself thinking man I really should be making more of my own food well don't worry I've got your back in this video you're going to join me as I meal prep for the week everything that you see me do here takes under an hour and it's gonna significantly cut down the time I'm gonna be spending in the kitchen throughout the week plus it's way healthier than anything I possibly could have bought at the store and it's gonna save me money just Ching so let's get started onions how much do you hate cutting them seriously I feel like no heartbreak could make you cry as much as onions do so here are my tips I batch peel and quarter the onions and instead of chopping them myself I put them in a food processor and pulse them until they're coarsely chopped then using just a little bit of oil in a non-stick pan I cook them on high heat until they soften when they start to stick to the bottom instead of adding more oil I just add about a quarter cup or 75 milliliters of water and then stir this brings up the Browning which helps to caramelize the onions even better and it prevents them from burning plus it's way healthier than just using more oil then I repeat this as needed until all the onions are caramelized which takes about 10 minutes then I put it in a glass container I let it cool and then put it in the fridge use it in pasta sauces casseroles stir fries or soups you name it it just saves time on peeling chopping and cooking when all you really want is a quick meal and you only cry just the one time instead of every single night garlic let's be honest sometimes you really want to use more but you just really don't want your fingers to smell garlicky all evening so you either skimp out or you use garlic powder am i right if so here are my tips advance cut and peel the garlic this can seem time-consuming but it's super mindless so you can do it while you're talking on the phone with somebody or just give it to your kids or partner to do while they watch TV personally I just love spacing out while doing it it's like meditating for those five minutes once it's peeled put it in an airtight container and put it in the fridge now you have garlic ready to go chop mince or crush in any dish however you like it the fingers stay fresh and the meal is flavorful win-win if you ask me grains and legumes we all know we should be having more whole grains and less of the processed stuff like white bread or white pasta or white rice even but it's just so quick when we want a fast meal and we also know that we should be having less meat but if you don't have any meat replacements on hand or canned beans forget about making it from scratch so if you find that you're in these situations here are my tips the obvious solution is to batch cook grains and beans and lentils in advance here's another tip always soak your grains and lentils beforehand even if it's just for a couple hours but preferably up to eight hours or overnight I always meal prep on Sundays so I've gotten in the habit of soaking on the Saturday night in the description box below I'll link to an article that I've written that explains the many many benefits of soaking beforehand one of which is that it quickens the cooking time it's also helpful if you can rinse the beans or lentils at some point while it's soaking in order to wash away those compounds that can make us I see and by the way if you've got less time lentils cook way faster than beans and quinoa way faster than brown rice hummus this is like a miracle food I seriously have this almost every day whether it's with veggies of some kind of snack or for lunch in a sandwich or a wrap or it's usually serve it as a condiment with dinner it's really high in protein and fiber yeah you get it it's just damn good so here are my tips using either canned beans or the chickpeas you just cooked make a batch to store in the fridge it's healthier than the store-bought kind and way cheaper too I'll link a recipe in the description box below veggies you're more likely to eat it if it's readily on hand use anything you like here carrots bell peppers broccoli you know what to do it's just about doing it frozen bananas they're so versatile and filling and make your food naturally sweet I use it in smoothies of course but I also put some frozen bananas into my oatmeal while it's cooking it disintegrates and makes the oatmeal really creamy and naturally sweet or you can just blend up the frozen bananas on its own and enjoy it as a soft-serve ice cream for dessert now here are my tips peel super ripe bananas I like to quarter them so that I know that every four pieces is equal to one banana then I arrange it on a single layer and put it in the freezer although I didn't do it here putting a parchment paper on top of the plate also helps when you're trying to remove it later so it doesn't stick once it's frozen then I transfer it to a bag or container and in this way they don't stick together and it's easier to just grab and use whenever I need it feel free to also bash freeze any other fruit of your tooth granola and a breakfast parfait is also a quick and insanely delicious way to start any morning or you could enjoy it as a snack how you can prep this in advance is by making your own granola I've already made a previous video where I show you how to make your own homemade cannoli and parfait so I'm gonna link those videos for you right here and that is pretty much it I'm gonna let you go early so that you can get started on your meal prep like a boss but before you do that give me a little thumb if you found this video helpful subscribe so you don't miss out on any future videos and let me know in the comments section below if you've got any tips tricks of your own alright thanks for stopping by and I will see you in the next video [Music] you

Channel: Pick Up Limes

Views: 2,328,191

Keywords: meal prep, nutrition, food, eat, dietitian, eat clean, healthy eating, eat better, eat healthier, recipes, vegan, plant-based, vegan food, what i eat in a day, tips, recommendations, boss, minimalism, minimalist, save time in the kitchen, kitchen tips, cutting corners, cutting corners in the kitchen, meal prep tips

Id: zu5yeOxjPXs

Length: 5min 55sec (355 seconds)

Published: Sun Feb 19 2017