healthy foods i can make in big batches
So far I have two staples I make in huge batches and eat over a few days.
Vegetable soup: vegetable stock, tomato puree, tomatoes, carrots, zucchini, broccoli, corn, garlic, green beans, red peppers, basil, onions and whatever other random vegetables I see. 4:1 or 5:1 stock to puree ratio. Turns out very tasty and healthy. All the vegetables are fresh and prep time is about 30 minutes + 1 hour cook time. You might be able to add chicken to it too. Chicken stirfry: chicken, olive oil, garlic, ginger, lemon juice, soy sauce, eggs in big pot. Cook for a few minutes. Add vegetables and cook for a while longer. I'm going to add these smoothies to my staple foods http://www.caring4cancer.com/go/canc...ntentId=307684 http://www.caring4cancer.com/go/canc...ntentId=307700 |
Re: healthy foods i can make in big batches
Well, I haven't heard of using puree in a soup before. You can just use canned tomatoes if you like a tomato-based broth.
Also, try adding some lean sausage to the mix. You don't need much to add a ton of flavor -- in fact too much can overwhelm the other flavors. Or on reheating, some shredded chicken or turkey. Especially with the chicken or turkey, you still keep an extremely low-fat, ridiculously healthy meal. Also, a good way to start a soup is by simmering chicken thighs in veggies. Take the chicken out when cooked, throw away the bones and return the chicken to the pot. You'll have that great chicken flavor going, and again some real protein to munch on. Sometimes I add some rice or potatoes to fill out a soup, too. I also like to cook up a big batch of chicken breasts or drumsticks at a time, keep a big container of them in the fridge, and have a couple pieces for breakfast, or any time I want a snack. Freeze any extra. And as long as you don't put any lettuce or creamy-type dressings in it, you can make a big salad base that you either eat plain or that you add to a plate/bowl with more spoilable things like lettuce in it that can last a week in the fridge. And again, you can add chicken or turkey to it if the mood strikes you. It's a very good idea to always have healthy snacks around. Better to reach for a piece of skinless cold chicken than a cookie or some crackers or whatever. And a bowl of a light soup or a salad with lemon juice or rice vinegar dressing is about as low calorie yet nutritious as anything you can eat. Those are my favorite low-cal things to make big batches up. For what eventually winds up as higher calorie meals, chili or pasta sauce are great to make huge quantities of. |
Re: healthy foods i can make in big batches
Chili with ground turkey:
Two big jars of pasta sauce Two cans of red beans Two cans of black beans Two onions 1 Zucchini Tablespoon cumin, teaspoon cayenee Package of ground turkey Turn heat on under pot, put a little oil in the pot. Stick in the turkey and let it cook to brown, add the onions, let them cook for a minute. Dump in everything else. Let it get up then reduce to simmer for an hour. Great for leftovers. You can adjust the recipe pretty easily to include how much you want. Serve with cornbread, tortilla chips, or spoon. |
Re: healthy foods i can make in big batches
eggs
chicken/meat nuts fruit/veggies all of these can be "made" or "kept" in big batches... can't think of anything else you really need when you have these. |
Re: healthy foods i can make in big batches
This is what I make from time to time. I'm wondering how healthy it is. It's extremely simple tho.
-400g Ground Beef (18% fat is the best I've found so far, is that lean enough?). -1 can of ready made tomato pasta sauce -Some pasta (I use normal but whole wheat is probably better) Brown the beef in a saucepan with olive oil. Drain after browning, then put back in pan, add tomato sauce and let simmer at low/medium. Add dry spices to taste (oregano, cayene, black pepper). Cook the pasta. When pasta is done, mix with sauce in bowl and eat half for dinner, store half in fridge for lunch the next day. Makes 2 servings. |
Re: healthy foods i can make in big batches
I like to make a big roast like once a week. The meat's really cheap and good when you buy a big cut, and you can eat the leftovers cold as lunchmeat or whatever if you want really easy meals. Also it's super easy you just toss it in the oven for a few hours.
Like a roast beef that's $10/lb as lunchmeat will be $2/lb as a roast and you can buy like 5 lb cut that lasts all week. |
Re: healthy foods i can make in big batches
I like doing that with a big slab of London Broil(which is actually any of a number of cheap cuts) sometimes. Cook it once, nice and slow at low heat so the fat renders out and keeps the meat moist, and eat it for a good while in sandwiches, sliced into salads, over rice, tossed into chili or spaghetti, whatever.
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Re: healthy foods i can make in big batches
Other than the pasta, it's healthy.
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Re: healthy foods i can make in big batches
tunafish-short shelf life thu maybe 3 days maximum but still worth it, beef stew w/ veggies, cut up a whole melon like honeydee or watermelon for snacks over 2-3 days, brown rice, plain pasta add the sauce/meat/veggies as needed, buy a good set of tupperware def. worth it.
also I always make a batch of salad dressing for salads, veggies sometimes fish: mix balsalmic vinegar, water, extra virgin olive oil with a Good Seasonings packet, throw in a crushed glove of garlic- very good to have on hand -gets funky thu after about 2 weeks-so use it up. Also a good subsitute like mustard for mayonaisse. |
Re: healthy foods i can make in big batches
Re tuna having a short shelf life, I make it from those 4 pound cans and it lasts 5 days easy, often more.
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Re: healthy foods i can make in big batches
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Other than the pasta, it's healthy. [/ QUOTE ] Is this a joke? Pasta is extremely healthy. |
Re: healthy foods i can make in big batches
[ QUOTE ]
[ QUOTE ] Other than the pasta, it's healthy. [/ QUOTE ] Is this a joke? Pasta is extremely healthy. [/ QUOTE ] lol |
Re: healthy foods i can make in big batches
[ QUOTE ]
[ QUOTE ] Other than the pasta, it's healthy. [/ QUOTE ] Is this a joke? Pasta is extremely healthy. [/ QUOTE ] it's just carbs dude. |
Re: healthy foods i can make in big batches
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[ QUOTE ] Other than the pasta, it's healthy. [/ QUOTE ] Is this a joke? Pasta is extremely healthy. [/ QUOTE ] Yes. I love me some COMPLEX CARBS and SUGAR. |
Re: healthy foods i can make in big batches
Lately Iīve just put some lean beef or sliced chicken breast in a pot and added some frozen vegetables. Itīs pretty easy and probably decent..
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Re: healthy foods i can make in big batches
[ QUOTE ]
[ QUOTE ] [ QUOTE ] Other than the pasta, it's healthy. [/ QUOTE ] Is this a joke? Pasta is extremely healthy. [/ QUOTE ] Yes. I love me some COMPLEX CARBS and SUGAR. [/ QUOTE ] I try to go light on the pasta (like 2:1 meatsauce vs pasta). Is there a healthier option? |
Re: healthy foods i can make in big batches
On the subject of pasta... Someone derided me when they were like "ZOMG whole wheat bread is like the healthiest thing ever"
I didn't really know what to say other than, "Not really?" Then again I'm pretty sure he's a big fan of complex cards. So goes life. |
Re: healthy foods i can make in big batches
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On the subject of pasta... Someone derided me when they were like "ZOMG whole wheat bread is like the healthiest thing ever" I didn't really know what to say other than, "Not really?" Then again I'm pretty sure he's a big fan of complex cards. So goes life. [/ QUOTE ] The proper approach in this situation is to one-up his dietary knowledge and point out that Cheerios lower cholesterol. |
Re: healthy foods i can make in big batches
don't know if this is what you mean, but I usually make like eight bowls of oatmeal (mccan's steel cut irish oatmeal) on sunday night to eat the rest of the week. Lately I've been topping them with yogurt instead of milk/brown sugar/whatever else, it's tasty.
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Re: healthy foods i can make in big batches
Here is my diet so far and I am going to be seeing a strength and conditioning coach who also gives nutritional consultation.
Things that I like to make in large batches for myself that I find are healthy and some borrowed from friends. Mega Cereal Mix: Base is special K, I add in dried Banana chips, oats, and a nut mix that I get from a market. It tastes good, has a bit of everything in it and never get bored of it. You can add other items for different taste and to add other nutritional items to it. Vegetable Mix: Cut carrots, celery, brocoli, whole cherry tomatoes, whole green beans, mix in a can of chick peas. Other variations of this are green peppers cut, red kidney beans but typically you want foods that will not degrade over 4 or 5 days. Easy to prepare and I eat vegetables a few times a day, [censored] salad. Use a light balsamic vinagrette for it. Chicken Breast: You can mix this any way you want, make a lot, season it and throw it in the fridge baby potatoes unskinned, boil them, throw them in the fridge, they last for a good 5 days at least Rice: don't use the minute rice, well that's just my preference really, you can make lots and store in fridge for 5 or 6 days Aside from that, a loaf of bread goes a long way with flavoured tuna (spicy thai chili) and I also like to make egg sandwiches using omega 3 egg whites (whatever it's called that comes in a small cardboard container ready to make), I have a container that is the same size as a slice of break, I throw that with a bit of milk in it and microwave it. Throw on some light mayonaise and I now have an egg sandwich in less than 2 minutes. All of this is cheap, easy to make, leaves less of a mess in terms of dishes and I find is healthy enough for my needs and I don't get bored of it. |
Re: healthy foods i can make in big batches
[ QUOTE ]
[ QUOTE ] [ QUOTE ] [ QUOTE ] Other than the pasta, it's healthy. [/ QUOTE ] Is this a joke? Pasta is extremely healthy. [/ QUOTE ] Yes. I love me some COMPLEX CARBS and SUGAR. [/ QUOTE ] I try to go light on the pasta (like 2:1 meatsauce vs pasta). Is there a healthier option? [/ QUOTE ] No pasta? |
Re: healthy foods i can make in big batches
Re: cereal mix -- some chopped dried apricots add a huge burst of flavor to cereal. Chopped dried apples are good too. Gives you something to look forward to in each bite and makes the milk delicious.
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Re: healthy foods i can make in big batches
[ QUOTE ]
The proper approach in this situation is to one-up his dietary knowledge and point out that Cheerios lower cholesterol. [/ QUOTE ] LOL. At Thanksgiving I was surrounded by retarded awful food, and one of the funniest were these "heart healthy" tortilla chips. All over the package it says "heart healthy" a hundred times. Of course it's just fried starch with a tiny bit of flax seed added. |
Re: healthy foods i can make in big batches
On the topic of steel cut oats.. which mcann do you get?
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Re: healthy foods i can make in big batches
[ QUOTE ]
[ QUOTE ] The proper approach in this situation is to one-up his dietary knowledge and point out that Cheerios lower cholesterol. [/ QUOTE ] LOL. At Thanksgiving I was surrounded by retarded awful food, and one of the funniest were these "heart healthy" tortilla chips. All over the package it says "heart healthy" a hundred times. Of course it's just fried starch with a tiny bit of flax seed added. [/ QUOTE ] The more you eat, the healthier your heart gets! |
Re: healthy foods i can make in big batches
i have a very easy grocery list. i keep the following on hand:
boiled eggs dry roasted unsalted almonds mixed greens and tomatoes for salad frozen chicken (40 min in oven, 5 min to prepare a sauce) dark chocolate (mmm) some form of leftovers (chili w/ grass fed ground beef, or something else) oatmeal (trader joes has a healthy kind w/ blueberries and omega 3, stay away from the flavored ones in general though and mix in your own fruit instead) high fiber cereal w/ raisins (12g per serving!) some of those prepackaged carrots w/ ranch for snack green tea that's about all i eat. |
Re: healthy foods i can make in big batches
yea I just ate a cup of the regular Mcann's oatmeal mixed in raisins, sliced almonds, flax seeds, raspberries and honey-yum.
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Re: healthy foods i can make in big batches
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Re tuna having a short shelf life, I make it from those 4 pound cans and it lasts 5 days easy, often more. [/ QUOTE ] I dont know about you but I mix 1-2 pound cans w/ chopped onions, mustard, vinegar and oil, lemon juice and sometimes celery. After the third and def. the 4th day its a little off. |
Re: healthy foods i can make in big batches
Maybe your fridge is not as cold as mine? Different people use different settings, and warmer fridges spoil things a couple days faster, easy.
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Re: healthy foods i can make in big batches
[ QUOTE ]
[ QUOTE ] [ QUOTE ] [ QUOTE ] [ QUOTE ] Other than the pasta, it's healthy. [/ QUOTE ] Is this a joke? Pasta is extremely healthy. [/ QUOTE ] Yes. I love me some COMPLEX CARBS and SUGAR. [/ QUOTE ] I try to go light on the pasta (like 2:1 meatsauce vs pasta). Is there a healthier option? [/ QUOTE ] No pasta? [/ QUOTE ] What, you mean just the meat-sauce? Seems pretty bland and unpalatable to me. |
Re: healthy foods i can make in big batches
This is some chili I made last week that turned out pretty good:
2 lbs 93% lean beef (drain fat) 2 cans crushed tomato 1 can tomato sauce 2 cans pork and beans (I dont like kidney beans) 1 green pepper 2 jalapenos 3 spoons of chili powder 1 box multigrain pasta onion salt garlic salt I ended up adding a couple cups of water to get desired juiciness I cooked the pasta separate and mixed it in at the end. The rest filled up a crock pot and I just let it sit on low for 4 hours (browned and drained beef first). The total calories added up to roughly 4000. Total fat was about 100g. I divided it up into 12 servings so roughly 330 calories and 9g fat per serving. Good and spicy chili that works well to reheat at work. |
Re: healthy foods i can make in big batches
I love to make a big batch of lentil soup stuffed full of fresh veggies like onions, celery, garlic, carrots, and I'll add in canned and sometimes fresh tomatoes, and sometimes some sausage(a little goes a very long way for flavoring, or you can just put it in there because you like sausage, whatever. Also sometimes black beans or white beans for more protein/variety.
Often I will shred some chicken or turkey up in there too. Often I'll add potatoes. Aside from any sausage you might add, it's an incredibly low calorie, super-nutritious meal. Lentils have a good amount of protein too, and then there's whatever else you'd like to add. It all freezes really well. |
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