家に帰ったら、おいしくて健康的な食事でいっぱいの冷蔵庫があなたを待っていると想像してみてください。健康的な食事をし、お金も節約できて、翌日仕事に、余分にできた残りを持っていけるのもいいと思いませんか?次の週の食事を準備することは、大変な作業であるとは限りません。ちょっとした計画を立てれば、何時間もキッチンで過ごさなくても、自宅で美味しい食事を作ることができるようになります。この6つの簡単な下ごしらえのアイデアが、新しい食生活のスタートをお手伝いします。

  1. Make Homemade Nut Butter

    Adding a couple tablespoons of nut butter to your breakfast will help you make your meal more balanced. Luckily, it doesn't take long to whip up a batch that will last you all week if you have a food processor or high-quality blender. When you make your own nut butter, you can control the quality of ingredients and experiment with different flavors. Mix a couple tablespoons of melted chocolate into your nut butter to make a chocolate spread, or blend in some pumpkin spice mix for a holiday version. For a quick, healthy, and delicious breakfast, spread your homemade nut butter on multigrain toast and top it with some fruit slices.

  2. Freeze Smoothie Packs

    If you are more of a breakfast-on-the-go type of person, smoothie packs are a perfect solution. To make a smoothie pack, chop up your favorite fruits and veggies, and place them into small freezer bags. To make your smoothies more nutritious, add a handful of greens, such as spinach or kale, into each bag. Put the packs in the freezer, and when you're ready for a smoothie, place the contents of one bag into your blender, add liquid, such as almond milk or water, and blend. For a more filling smoothie, add more greens and whole nuts.

  3. Prepare a Batch of Soup

    A hearty soup that's packed with veggies, whole grains, and protein can be a filling and healthy meal. Soups can be stored in the fridge, and they can also be frozen if you still have leftovers at the end of the week.

  4. Freeze Cooked Whole Grains

    Did you know that cooked whole grains can be frozen? Freeze leftovers, or cook a few different types of whole grains and freeze them in small plastic bags. Having a few types of whole grains in the freezer adds variety to your meals during the week. Frozen whole grains can be quickly defrosted in the microwave and then served as a side dish or added to salads and soups.

  5. Whip Up Some Hummus

    Hummus is a healthy dip that tastes great in wraps and sandwiches. You can make your own by processing or blending cooked or canned chickpeas with other ingredients. Just keep in mind that if you use dried chickpeas, you will need to soak them overnight and then cook them for about 40 minutes or until they're tender.

  6. Blanch Greens

    We are often told to eat more greens, but realistically, how can we add more greens into our diet? Greens, such as kale, spinach, Swiss chard, and collard greens, are bulky and take up a lot of space in the fridge. The best solution is to quickly blanch greens right after you bring them home. Store the blanched greens in the fridge, and warm them up with some garlic. You can also add them to soup and stir-fry, and they can be frozen for later use.

ご覧のとおり、複雑なレシピに従わなくても、栄養価が高くてすぐに作れる食事を冷蔵庫やパントリーに簡単にストックしておくことができます。この6つの簡単な下ごしらえのアイデアから始めれば、すぐにキッチンで過ごす時間を減らし、食費を節約し、より健康的な食生活を始めることができるようになります。