As the leaves change and the air turns crisp, fall presents a wonderful opportunity to embrace cozy meals and efficient cooking methods. With Daylight Saving Time, darkness will set in earlier, which can make preparing dinner feel even more daunting. If your goal is to save time in the kitchen while preparing balanced and nutritious meals with ease, a solid meal plan is the solution.
Here are four top strategies to enhance your fall meal prep and reap the benefits of a solid meal-planning strategy.
Sheet Pan Meals: One-Pan Wonders
Sheet pan meals are a fast and easy option for busy weeknights. Just toss a choice of protein, seasonal vegetables and spices on a single pan to roast in the oven. This approach minimizes cleanup while maximizing flavor and nutrition. Fall offers an array of produce, such as butternut squash, Brussels sprouts and carrots, which work well with this method. Try out a sheet pan dinner with chicken thighs, carrots and Brussels sprouts for a simple and satisfying meal.
Slow Cooker Magic
Slow cookers offer a “set it and forget it” cooking style, which is ideal for busy households. Slow cooking works well for chili, stews and soups that can be packed with lentils, beans, meats and a variety of vegetables. Some veggies that are well suited for slow cooker recipes include carrots, potatoes, mushrooms, celery and onions. Simply chop ingredients, toss them into the slow cooker, ensuring there is adequate liquid for this moist cooking method, and allow to cook for hours at the appropriate setting.
Batch Cooking Grains and Proteins
Investing time in batch-cooking grains and proteins can streamline your meal prep significantly. Choose whole grains like quinoa, farro, or brown rice, and cook a large batch at the beginning of the week. Similarly, prepare proteins—such as grilled chicken, marinated baked tofu or roasted chickpeas. These staples can be easily incorporated into salads, wraps or grain bowls, offering versatility for your meals throughout the week. By having these components ready, you can mix and match them with various vegetables and sauces, keeping your meals interesting and balanced.
Freezer-Friendly Meals
Frozen food can unnecessarily get a bad rap, but, in fact, can help reduce food waste and help save time. Take advantage of your meal prep by doubling recipes and freezing portions for later use. Dishes like lasagna, soups and even smoothies can be prepped ahead and stored in the freezer. When short on time, simply pull a meal out of the freezer, reheat and enjoy a home-cooked meal.
Cooler weather and less daylight makes fall the ideal time to implement a meal-planning routine. Meal planning that uses seasonal ingredients and simple and time-saving cooking methods offers numerous benefits including cutting back on food waste and saving time and money while enjoying balanced and nutritious meals. Level up your meal planning by incorporating in-season produce from the grocery store or farmer’s market. Use slow cooker and sheet pan recipes which require less active cooking time and quicker clean up. Your fall meal planning habits will have you eating well into the winter and beyond.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.