Meal Book — Meeting the Demands of the Calendar

Traditionally, fall brings with it a renewed demand on time. Although many of us constantly feel like a hamster on a treadmill, summer usually brings a break in the must-do activities that fill our lives. Then as the days shorten, the calendar fills with the must-does again. Children go back to school. Routine commitments that took a hiatus over the summer suddenly reappear. And healthy eating habits often get sacrificed in the ensuing time crunch.

At times like these, planning ahead becomes crucial. That's where a Meal Book can truly come in handy. The Meal Book plan that follows emphasizes healthy eating on a tight schedule — keeping value in mind, of course.

Start to plan by using your calendar. A large calendar in an accessible place in your kitchen is a survival tool. Scheduled appointments and events should be obvious at first glance. Add reminders days ahead of specific events (pack lunch, buy snacks for daycare, bake) so that you've already thought about what you need before that morning run-for-the-bus crunch when your child (or significant other) announces they need something extra that day! (Hint: You might want to write your notes in red marker.)

Share the planning. Each week, list a family inventory of events for the week so the calendar becomes more than a decoration! If you have children, give them the duty of helping to maintain the "calendar ceremony;" it helps build a sense of responsibility and time-management skills.

Make a shopping list. This can be attached to the refrigerator and should include staples, needs and "nice-to-have" items. Use the Giant Eagle circular to build added value into this list. Just remember to take it with you when you shop!

Make lunch packing a family activity. Set up an area with the basic supplies (plastic bags, reusable containers, individually wrapped handwipes, shelf-stable snack items). More importantly, make it a routine to start the packing the night before the morning rush. Sandwiches can be made ahead and refrigerated. Deli meat or cheese sandwiches can be placed in the freezer and packed frozen in the a.m. Just be sure the lettuce and tomato are wrapped separately and refrigerated.

Include seasonal foods for added value. Cabbage is a great fall item. Coleslaw can be dressed up and made for varying tastes using an oil/vinegar, mayonnaise or yogurt dressing. Add some chopped fruit for variety. And it's great on a turkey or ham sandwich! Pack it separately to add just before eating.

Use the cook-it-once, serve-it-twice rule. This is a great time to enjoy beef or turkey meatloaf and have a second or third meal using the meatloaf for a quick chili (add beans), sloppy joes (ketchup and a bit of water) or sandwiches.

Another value meal that can save time is chicken. Buying a rotisserie chicken can be a last minute meal if you didn't take the time to roast one (or add it to the crockpot). Small families can use cut-up chicken parts. These are good buys that you can enjoy for several meals, just freeze those you don't intend to cook, or cook and freeze the extras. Rotisserie chickens help in the time crunch and can be used for that second meal — like the recipe below!

Chicken Quesadilla

Directions:
Spray a grill pan or large skillet. Brown tortillas on one side. On the ungrilled side, layer chicken, cheese and onion. Fold over and grill to melt cheese and heat chicken, turning once. Cut in thirds and serve with salsa and sour cream. Salsa lovers can add salsa to the cheese mixture before grilling! These work well with leftover meatloaf and turkey too!

Have a question for Judy about this article or need some other meal and snack solutions to meet your budget? Send her an e-mail at nutritionist@GiantEagle.com.

September 2009