Meal prep! These two words are trending, everywhere we look. As a family, we stumbled upon the magic of this just a few years ago. As a family of educators, we appreciate planning ahead just a little more than most. During the school year, staying on or ahead of the game is the only way to ensure that for at least one day a week we can stay ahead of what the week is bringing: lessons, grading, meetings, sports- and that isn’t even for our own children! It’s a small wonder anyone survives the school year at all! There are all too many days when we leave the house at 630am and don’t pull back in the driveway until well after 8pm.
Last week, just before a snow storm, I made a quick trip to the store. To my joy, at the back of the produce section, I discovered a small cooler stocked with chopped, riced, and spiraled fruits and veggies! The prices are not much more than the price for the fruit or veggie itself, and it’s all prepped and ready to go! On this trip, I returned home with Jackfruit, spiralized beets, cubed butternut squash, onion-pepper-mushroom-asparagus and cubed sweet potatoes. This is only a fraction of what is available! I picked up and put back dozens of other amazing assortments, as well, before making my final decision.
The exceptionally kind people behind the counter are also willing to chop fruits or veggies while you wait, if you don’t already see exactly what you want! If, for example, you wanted to add parsnips to a weekly veggie prep and it isn’t already available, just ask! Moments later- voila- peeled and chopped parsnips, ready to heat and eat at home! Or, if you have been jonesing to try riced cauliflower or broccoli, they have these as well!
Now I can hunker down in winter survival mode while keeping health a priority! Run, don’t walk, to your nearest Family Fare and check out the amazing assortment of the Fresh Divide! Your time and your self will thank you later, when you’re easily enjoying the life long benefits that accompany healthy choices!
Here is Audrey’s favorite recipe to utilize her seasonally chopped veggies this month:
Sweet Potato, Butternut Squash, and Turkey Stew
By Audrey Byker Health Coach
For the protein fat and flavor
2 tablespoons (30 mL) extra-virgin olive oil
1 medium onion, diced (about 2 cups/280 g)
1 lb. ground turkey
3 to 4 large garlic cloves, minced
1 1/2 teaspoons ground turmeric
1 1/2 teaspoons ground cumin
1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper, or more if you like heat
Fine sea salt, to taste (I use 1 1/2 teaspoons pink salt)
Freshly ground black pepper, to taste
3 teaspoons (15 mL) apple cider vinegar, or to taste
For the veggies and carbs
3 cups (400 g) peeled, seeded, and diced butternut squash
1 large sweet potato (450 g), peeled and diced (2 1/2 cups/340g)
4 cups (750 mL) low-sodium vegetable broth
1 (14-ounce/398 mL) can diced tomatoes
1 (14-ounce/398 mL) can light coconut milk
1/2 cup (100 g) dried red lentils, rinsed
3 tablespoons (45 mL) tomato paste
1 handful baby spinach, finely chopped
Optional add-ons:
Fresh cilantro or parsley, minced
Cooked brown rice
Cashew sour cream
To a large pot, add the oil, onion, and ground turkey. Stir to combine. Increase the heat to medium and sauté for 3 to 5 minutes, until the onion is softened and turkey is browned. Add the squash, sweet potato and garlic then stir to combine. Add a pinch of salt and continue sautéing for a few minutes longer. Add the broth, diced tomatoes (with juices), coconut milk, lentils, tomato paste, turmeric, cumin, chili powder, cayenne, salt, and pepper. Stir well to combine. Increase heat and bring to a boil. Reduce the heat to medium, stir again, and simmer uncovered for about 30 minutes, stirring occasionally, until the squash and potato are fork-tender. Reduce the heat if necessary. Add the apple cider vinegar to taste. Adjust the other seasonings if desired. Optional step for vegan stew without the turkey: Using a handheld immersion blender, blend the stew for only 2 to 3 seconds (any more and you’ll blend too much of the veggies). This thickens the broth. Stir in the spinach, and cook for another couple minutes until the greens are wilted.
Option:
Scoop some cooked rice onto the bottom of a bowl and then ladle the stew overtop. Garnish with minced cilantro or parsley and cashew sour cream, if desired.
Leftovers will keep in the fridge for up to 5 days, and they freeze beautifully too.
