This post is sponsored by the Northeast Beef Promotion Initiative, a subcontractor to the Beef Checkoff. Thank you for supporting brands that make this blog possible!
The grocery store has more shoppers than I expected at 8am this morning. Some carts were filled to the brim, and some shoppers wandered about the aisles looking a bit lost. Do you find the sight of empty shelves unsettling? Do you wonder how to maximize nutrition while making fewer grocery trips?
Focus on 3 Components of Healthy Dinners
Aim to include 3 basic components of a healthy meal: anchor with protein, pair with colorful vegetables and finish with whole grains. Ideally, your grocery carts should include protein, vegetables (insert link), and whole-grain foods.
Why Start with Protein?
We are making fewer grocery trips, short on freezer space and short on money due to job loss. How do we make food purchases that pack a lot of nutrition but not calories?
Protein promotes strength and stamina throughout the day. Research shows that protein, along with physical activities, leads to a healthy weight. Protein foods include meats, seafood, poultry, beans, dairy, nuts and tofu.
It is important that we aim for a variety of protein foods throughout the week. My family loves a variety of protein, fortunately. But on the nights that we serve beef at dinner, there is an unmistakable happy mood at the dinner table. Beef is a high-quality protein that packs 10 essential nutrients, including almost half of our daily value for protein, in just a 3 oz cooked serving, or about the size of your palm.
Nutrition for Work-At-Home Parents
I get it. We are working at home, and home-schooling our kids who are taking classes and exams at home. A lot is demanded from us physically and mentally. Do your best to eat 4 cups of fruits and vegetables a day, for fiber, vitamin C and antioxidants. It is important to consume adequate essential nutrients such as iron, B vitamins, and zinc to fuel our brains and to support our immune system.
Beef is a good source of essential nutrients, including iron, B vitamins, and zinc, in addition to protein. Beef is surprisingly low in calories, given the high nutrient content. One 3 oz cooked serving of beef provides approximately 25 grams of protein, at only 175 calories, on average.
Save Money and Freezer Space
Save money on family-size packages of ground beef. Not many families have a large standalone freezer, and you don’t have to rush out to buy one. Freezer space is strategic. Toss food items that have been sitting at the bottom of the freezer for over a year. Make room in your freezer for more nutritious food items.
The next step will save you money and time. Don’t skip this step. Divide your family-size package of ground beef into family dinner portions, based on 4 oz per person. Wrap each dinner portion tightly with plastic wrap and then in quart-size, resealable freezer bags. Frozen ground beef can be safely kept in the freezer for up to 4 months.
Flatten each wrapped portion like a pancake. Layer the “pancakes” in the freezer. The flattened portions defrost faster and take up far less space in the freezer.
Family Size
Family of 2
Family of 4
Wrapped Portion
8 oz
16 oz
Versatile Dinners
Pair the protein with vegetables and whole grains, effortlessly creating a balanced meal. Each pre-portioned pack of ground beef can easily be made into chili, tacos, pasta sauce, or stir-fry. No fresh vegetables on hand? No problem! Add pantry or freezer-friendly ingredients, such as frozen corn, canned diced tomatoes or black beans. A nourishing one-pot beef chili is on your table in less than 30 minutes. More beef recipes can be found at here.
Simple Beef Chili
Ingredients
4 servings
- 1 pound Ground Beef (85% lean)
- 1 can (15 ounces) reduced-sodium black beans, rinsed and drained
- 1 can (14-1/2 ounces) reduced-sodium beef broth
- 1 can (14-1/2 ounces) diced tomatoes with green chilies
- 2 tablespoons chili powder
Instructions
- Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles. Pour off drippings.
- Stir in beans, broth, tomatoes, and chili powder; bring to a boil. Reduce heat; cover and simmer 20 minutes to develop flavors, stirring occasionally. Garnish with optional toppings (sliced avocado, shredded Cheddar cheese), as desired.
Follow these meal planning tips. You never have to compromise on nutrition, even when you cut back on grocery trips. Do you have a cooking tip to save time and money during this period of home quarantine? Leave me a comment. Love to hear from you!
