With the holidays behind us and a new year ahead, we are inspired for a happy and healthy new beginning. But how do you make amazing healthy meals that don’t require so much time in the kitchen?
In this day and age, so many of us have crazy schedules that really don’t leave a whole lot of room for much more. We have our jobs, our children and their schedules, our spouses and our homes to keep up with. Coming home after a long day, the last thing you want to do is spend time in the kitchen preparing a meal. Instead we find it easier to order takeout, open a box of frozen pizza or pour a bowl of starchy cereal. This kind of cooking and bad eating habits won’t give you and your family the nutrients you need to stay strong and healthy.
So how can you become super mom or dad in the kitchen? Being a mother of four children with different allergies and intolerances, and running a successful business alongside my picky-eater husband, my biggest tip is to plan menus for the week and prepare nutritious meals or items in advance. I find one-dish meals the easiest, since you can prep and cook all at once and then portion and store in the freezer. It’s actually pretty simple if you find a day during the week (Sundays are my day) to plan and prepare. One-dish meals, when portioned, can feed a family of four for two meals, or double the recipe and you can freeze and use the remainder in upcoming weeks. Keep in mind to pair your one-dish meal with a traditional salad loaded with all your favorites or keep it simple with a healthy dressing. And of course dessert, which could be roasted pears with nondairy ice cream or just ice cream.
I promise that you will have more time for your family and yourself if you plan and prepare ahead of time, and are not tied to your kitchen all week long. And now you have leftovers and lunches you can plan for as well. And who knows? The extra time will start to add up, and maybe now you can start walking or going to the gym like you’ve been meaning to do. Remember healthy is key in everything we should do, but moderation is best. Happy cooking! Here are some amazing one-dish meals with a healthy twist that will make even the pickiest eater want more.
Eggplant Parmesan with Swiss chard and Mint Recipe
Health Benefits: Eggplant and Swiss chard are loaded with antioxidants (for heart and brain health), anti-inflammatory agents and fiber.
2 medium eggplants, trimmed, cut lengthwise into 1⁄4-inch-thick slices
Coarse kosher salt
Avocado oil or canola oil
1 1-pound bunch Swiss chard, center ribs removed and chopped
2 large eggs
1 15-ounce container whole-milk ricotta cheese
11⁄4 cups finely grated Parmesan cheese, divided
2 tablespoons chopped fresh mint
3⁄4 teaspoon chopped fresh mint
3⁄4 teaspoon freshly ground black pepper
1 15- to 16-ounce can tomato sauce
1 8-ounce ball fresh water-packed mozzarella, drained, thinly sliced
Preparation:
Cover bottom and sides of each of two large colanders with one layer of eggplant slices; sprinkle generously with coarse salt. Continue layering eggplant slices in each colander, sprinkling each layer with coarse salt, until all eggplant slices are used. Place each colander over large bowl; let stand at least 30 minutes. Rinse eggplant slices to remove excess salt; dry thoroughly with paper towels. Position oven rack 5 to 6 inches from heat source and preheat broiler. Line three large, rimmed baking sheets with parchment paper. Arrange eggplant slices in a single layer on prepared baking sheets. Brush both sides of eggplant slices with avocado or canola oil. Broil one sheet at a time until eggplant slices are tender and beginning to brown, watching closely and removing eggplant slices as needed if cooking too quickly, 3 to 4 minutes per side. Remove baking sheet from oven and cool eggplant while preparing filling. Bring large pot of salted water to boil. Add chard to pot and boil just until tender, about two minutes. Drain; rinse with cold water. Squeeze chard very dry, then chop coarsely. Squeeze chard dry again between paper towels. Whisk eggs and a pinch of coarse salt in medium bowl. Stir in chopped chard, ricotta cheese, 1 cup Parmesan, 2 tablespoons mint and black pepper. Lightly oil 15x10x2-inch glass baking dish. Spread one-third of the tomato sauce evenly over bottom of dish. Divide chard- ricotta filling among eggplant layers. Create three layers and pack before creating the next layer. Spoon remaining tomato sauce over. Place mozzarella slices in single layer on top. Sprinkle with remaining 1⁄4 cup Parmesan cheese and 3⁄4 teaspoon mint.
Do Ahead: Can be made one day ahead. Cover with foil and chill or freeze.
Preheat oven to 350 degrees. Bake eggplant, covered with foil, until heated through, about 30 minutes if freshly made or 40 minutes if refrigerated. Uncover and bake until brown in spots and sauce is bubbling, 15 to 20 minutes. Serve hot.
Note: Gluten free and also a great recipe for Passover. Make it dairy-free by using DF ricotta, mozzarella and Parmesan.
Lucia Schnitzer and her husband, Ken, own Luci’s Healthy Marketplace in Phoenix. The local coffee shop and marketplace opened in 2008 in Lucia’s honor after her successful battle with breast cancer. She successfully manages her career, her growing family (four children), her personal well-being and the countless demands of the day.
