HOW TO SAVE TIME MEAL PREPPING WITH AN ELECTRIC PRESSURE COOKER!

Meal planning dietitian Susan Watson.jpg

I had the wonderful opportunity to be on Global TV today and spoke about my favourite time saving appliance, the Instant Pot! 

Check out the segment replay below: 

GET 50 HEALTHY INSTANT POT RECIPES EMAILED TO YOU! http://bit.ly/2nGHQGi

Take our free Instant Pot Pressure Cooker workshop: http://bit.ly/2DNZwc9. Title: Common Myths & Mistakes When Using The Instant Pot Is the instant pot worth all the hype?

What is an electric pressure cooker?

An electric pressure cooker is an appliance that steam pressure to cook food in minutes.  

Pressure cooking has been around for years, however,  the old school method was done on the stove and unless done right could be quite dangerous.  The digital, electric variety of pressure cookers are fairly new and very safe to use.  

How does it work?

A pressure cooker works on a simple principle: Steam pressure.  A sealed pot, with a lot of steam inside, builds up high pressure, which helps food cook faster.  This is a completely different method than using a slow cooker, which uses low heat to cook over a long period of time.  

Pressure cookers require less liquid to cook which mean more of those essential vitamins and nutrients make it onto your plate.

How does it benefit you?

Instant pot meal ideas by registered dietitian nutritionist.jpg

Electric pressure cookers save you time, dishes and electricity 

  • Forget to take out frozen meat from the freezer, no problem.  With an electric pressure cooker, your frozen meat does need hours to cook.  
  • Many pressure cookers come with multifunctions, that allows you replace your slow cooker, steamer and even a yoghurt maker.
  • The saute function with allows you to saute your meat in the same pot that you cook in, ultimately saving you dishes.   
  • Easy clean up: often most meals can be made in one pot, which you can put in the dishwasher!
  • Save on electricity:  Electric pressure cookers cook in less time, saving on electricity.  Electic pressure cooker also do not heat up your kitchen, unlike an oven on a warm summers day.  

Not sold yet!  Here are some real-life examples:

instant pot meal ideas by dietitian nutritionist.jpg

 

  • Hard-cooked eggs from the electric pressure cooker aren’t much quicker than using the stovetop method, but the result is reliably delicious, easy-to-peel, ridiculously creamy eggs every single time. Breakfast made easier.
  • You can make rich stews and soups in under 90 minutes, including chopping and browning.  Amazing!
  • Whole chicken breasts cook without drying out in less than 20 minutes.  Making meal prep a snap.  Use shredded chicken for everything from salads and grain bowls for lunch to tacos or soups for a week’s worth of meals.

GMP 007: How Meal Preparation Can Help Your Health Habits (Global TV Interview)

Winnipeg Global TV interview meal planning expert Susan Watson.jpg

Instead of setting New Years resolutions this year, I want to help people form healthy habits.

It got the opportunity to go on Global Winnipeg this week to talk about one of my biggest passions, and that is forming healthy habits! 

Resolutions and setting goals rely on motivation, inspiration, will power, and self-discipline. This can be hard to find when getting started. This is usually what holds people back from achieving their goals.

Forming good habits is fairly easy to do, and once it becomes part of your life, you won’t notice it, or find it difficult.  

You have to start small, and break it down.

Have a listen to my interview!

Subscribe on Youtube: https://www.youtube.com/getmealprepped

Listen on iTunes: https://itunes.apple.com/ca/podcast/the-get-meal-prepped-show/id1307324235?mt=2 or search THE GET MEAL PREPPED show on your iTunes app

 

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As mentioned, you have to start small, and break it down.

For example, someone might want to break the bad habit of eating out for lunch at work during the week. That can be pretty hard if they have gotten used to doing this over the years. 

The best way to break this bad habit is to form a new habit, like cooking up extra supper and packing it up for lunch the next day. You can pair this habit with your kitchen clean up and lunch is done. No more hurrying around in the morning and deciding to just pick up lunch during the day. 

When you track your success it becomes more motivating. For everyday you do your task, put an X on your calendar. Eventually you will form a chain. Then, the key is to not break the chain …but if you do, just don’t break the chain twice.

Some other great healthy habits that you can track are:

  • Have 2 cups of veggies at lunch and supper
  • Have a balanced snack 2 hours before supper every day
  • Stay hydrated by carrying a water bottle with you throughout the day.
  • Use smaller plates for your meals
  • Choose an orange and green vegetable every day
  • Choose to implement meatless Monday week

The key to forming lasting habits is to make task or habit small and easy to achieve, but meaningful enough to make a difference.

Get our Healthy Habit tracking tool and start tracking the habits you want to form! 

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Here is how to use the tool:

1. Set a schedule for your actions and stick to it
2. Pick a date to shift you from motion to action.


REMEMBER! Action, is the type of behavior that will get you a result
Don’t break that chain! If you do break the chain, start over or just don’t break the chain more than twice in a row. 

“At some point, the pain of not doing it becomes greater than the pain of doing it.” – Steven Pressfield

“It is easier to change than to stay the same” 

Example: It’s easier to pack your lunch than to eat out and get mad at yourself for wasting time, money and eating unhealthy. 

By incorporating small, meaningful changes into your life, you are:

-Creating a habit you can maintain
-Doing something achievable
-Gaining CONFIDENCE and COMPETENCE in ONE behaviour at a time
-Creating a catalyst towards BIG results over a longer period of time. 

GMP 006: Form healthy habits and ditch the resolutions (CBC Radio Interview)

Meal planning interview with Susan Watson on CBC Winnipeg radio.jpg

Susan Watson, RD is interviewed by Winnipeg CBC Radio host Laurie Hoogstraten on why setting goals and resolutions can be misleading verses forming new healthy habits. 

Have a listen here:

Subscribe on Youtube: https://www.youtube.com/getmealprepped

Listen on iTunes: https://itunes.apple.com/ca/podcast/the-get-meal-prepped-show/id1307324235?mt=2

or search THE GET MEAL PREPPED show on your iTunes app

 

She talks about instead of setting a goal to stop eating out for lunch at work, you can form a healthy habit of cooking extra food at supper and packing it up for lunch the next day.

The key to forming lasting habits is to make task or habit small and easy to achieve, but meaningful enough to make a difference.

Get our Healthy Habit tracking tool and start tracking the habits you want to form! 

GET OUR HABIT TRACKING TOOL!


Sign up and we will be deliver it right into your inbox!

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit

Here is how to use the tool:

1. Set a schedule for your actions and stick to it
2. Pick a date to shift you from motion to action.


REMEMBER! Action, is the type of behavior that will get you a result
Don’t break that chain! If you do break the chain, start over or just don’t break the chain more than twice in a row. 

“At some point, the pain of not doing it becomes greater than the pain of doing it.” – Steven Pressfield

“It is easier to change than to stay the same” 

Example: It’s easier to pack your lunch than to eat out and get mad at yourself for wasting time, money and eating unhealthy. 

By incorporating small, meaningful changes into your life, you are:

-Creating a habit you can maintain
-Doing something achievable
-Gaining CONFIDENCE and COMPETENCE in ONE behaviour at a time
-Creating a catalyst towards BIG results over a longer period of time. 

If you have any questions, send me an email at info@nutritionacademy.co

 

GMP 005: 12 More Ways to cut/reduce FAT in a recipe

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SHOW NOTES: 

Last episode we gave you 7 ways to cut or reduce fat in a recipe, and today we are going to finish off the topic of how to reduce FAT in a recipe. We have 12 more ways you can cut fat and improve the nutrition in your recipe! Remember that this is a guide, not a rule, so if you want rules, please go back to episode #3: on the 7 rules to recipe makeovers. This will give you in understanding the goals of recipe improvement and how far you can take improving a recipe.

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So let’s get into our tips!

Full-fat cream cheese: If a recipe calls for this ingredient you can use a fat-free or low-fat cream cheese, or use low-fat cottage cheese pureed until smooth. Just use your food processor or blender to do so.

This swap will work great in recipes like ones for dips and spreads. I am thinking of my sister in laws favorite dish to bring to family gatherings is called Surprise Spread. It is a mix of salsa, sour cream, cream cheese, cocktail sauce and cheese.

You would absolutely be able to use low fat cream cheese in this recipe.

Full-fat sour cream: ŠUse fat-free or low-fat sour cream, 2% or fat free cottage cheese, part-skim ricotta or fat free plain yogurt. ŠOur favourite in my household is to use the Kirkland brand of Greek yogurt instead of full fat sour cream.

When we have a treat meal like farmer sausage and perogies, I spoon out the Greek yogurt into a bowl and take that to the table and no one notices! It is virtually fat free, and has a super thick consistency. The issue with low fat sour cream is that it is significantly thinner than full fat, so in some cases it can be a noticeable swap.

But in something like surprise spread, you wouldn’t notice it at all.

In baking, you can substitute full-fat sour cream for low fat yogurt or buttermilk.

Other tricks for swapping out full-fat sour cream when making dips, is use mashed beans (white, black, kidney, chickpeas) instead of sour cream.  

The Rule of Thumb for Substituting Yogurt & Sour Cream

This is a really simple and easy swap. The basic rule of thumb is that you can swap out the same amount, no reducing or changing measurements.  This is definitely the case when you’re using it uncooked, like for dips, salad dressings, or baked potatoes. The key is to remember that yogurt is tangier than sour cream, and you might have to adjust some of the other ingredients accordingly.

We don’t recommend using nonfat yogurts for recipe swaps. Nonfat yogurts may have added thickeners and stabilizers, plus a chalky flavor, which really makes it very different from sour cream.

If you are heating up or simmering yogurt, like in a soup recipe be careful to not heat up the recipe too high. Yogurt has less fat than sour cream, so you have to watch out when using it in sauces. Keep the temperature low to prevent it from curdling, or just add the yogurt at the very end after you have turned the heat off.

 Full-fat buttermilk: You can use low fat buttermilk or yogurt; or place 1 tablespoon lemon juice or vinegar in a one cup measure and fill with enough skim milk or 1% milk to make 1 cup.

Mayonnaise: Š Use reduced-calorie mayonnaise type salad dressing or reduced-calorie, reduced-fat mayonnaise; or, Šreplace ½ or all of the regular mayonnaise in a recipe with low-fat yogurt or low-fat sour cream.

Oil-based marinades:  Reduce the oil by up to ½ and increase other ingredients like wine, balsamic vinegar, fruit juice or fat-free broth. *sometimes just water will be o.k to as it will keep the acidity level down.

Salad dressings: Try fat-free or reduced-calorie commercial dressing or make your own with: Š mild vinegars like raspberry, rice wine or sherry; be generous with fresh herbs and spices Š orange juice, buttermilk or yogurt to replace some of the oil.

Whole milk: Use skim milk, 1% milk, evaporated skim milk or plain low-fat calcium fortified soy beverage.

Cereal Cream: Use 2% milk, low fat evaporated milk or low-fat sour cream.

Whipping Cream: Use a small amount of non-fat whipped topping or cream.

Regular ground beef:Š Use lean or extra lean ground beef and drain off the fat after browning with a strainer; or, Š

Substitute vegetarian ground round for part or all of the ground beef meat for stew.

Trim visible fat; brown in a non-stick skillet; substitute ¼- 1/3 of the meat with an equal weight of extra vegetables – Andrea likes to use ‘riced’ carrots (carrots chopped up in a food processor like rice grains), or canned rinsed and drained lentils!

Canned tuna: Use tuna packed in water instead of oil

Butter to sauté: Use a small amount of vegetable oil (canola, safflower, sunflower, olive, soybean) to sauté meat and vegetables

Butter on cooked vegetables: Try to season vegetables with lemon juice, herbs and vinegar

Hot topic question: Is butter a good substitute for coconut oil? Andrea and Susan say no. There isn’t enough scientific evidence to prove that coconut oil is better for your health over butter. Enjoy both butter or coconut oil in moderation. 

We hope you enjoyed this episode! Make sure to get your full RECIPE MAKEOVER GUIDE!

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*Source: Some of our content today has been inspired by the Dietitians of Canada PEN hand out Recipe Makeovers. 

GMP 004: 7 Ways to cut or reduce FAT in a recipe

Recipe makeover: 7 Ways to cut or reduce FAT in a recipe (part 1)

Here are our tips to reduce fat or replace fat in a recipe! Just a quick shout out to Dietitians of Canada for some of these great tips that we are providing you today!

When it comes to calories, all fat sources are fairly equal. Here is what you need to know to reduce fat in the meals you prepare.  

Each gram of fat provides 9 calories. This is more than double from what you get from protein or carbohydrates.

Whether it’s butter, margarine, lard or olive oil, they all provide the same ‘amount’ of calories.
BUT, not all fats are created equal in their nutritive qualities.

Healthier fats are those you can ‘see through’ – such as olive oil, canola oil, sunflower oil, other vegetable oils.

Less healthy fat choices are coconut oil, palm oil and the solid fats such as butter, lard, hydrogenated hard margarines, shortenings, fat in meat and the skin of poultry, and ghee.

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SHOW NOTES:

TIP #1: Replace up to ½ of the fat called for with mashed fruit or vegetables when reducing or cutting out butter or oil in baking recipes like cookies, cakes, bread, muffins:

For example, unsweetened applesauce or pureed pumpkin, squash or sweet potato is a good replacement in items like cookies, carrot cake or banana bread; pureed prunes are a good replacement for fat in chocolate cake, or reduce the overall fat called for (with no substitution) by ¼ – 1/3 ; the product quality will likely not be affected, but it may become stale more quickly, or Š replace up to ¾ of the fat in yeast breads with ricotta cheese

TIP #2: Don’t use fat to grease baking sheets or muffin tins. Really, it is unnecessary! I like to use parchment paper for everything. I purchase a big double roll pack at Costco and line most of my baking with it.  My reasons are actually two fold. One, I don’t have to grease the pan, but two, it makes clean up sooo easy. Whenever I bake a casserole or bake chicken, I use parchment paper. Then the dish you are using doesn’t get as dirty, and is easily cleaned in the dishwasher.

Take home message: Parchment paper is a kitchen cooks best friend.

Parchment paper can be used in pretty much any situation that a recipe calls for greasing the pan.

It might take a bit of snazzy snipping with scissors, but I I line muffin tins with it, bread pans, baking sheets, you name it. So when a recipe calls for greasing a pan, think parchment.

The other option is to use a silicone baking sheet or silicone baking pans. I actually have silicone muffin liners, a silicon muffin mould, and really like using them.

Tip #3: When oiling a frying pan use a vegetable oil spritzer, and give it a light spray. Then use a paper towel to spread the oil around. This way it gives it a really nice thin layer of oil without any excess.

Tip 4: Eggs yolks have fat in them and you can reduce the amount of fat in a recipe by using two egg whites or just under ¼ cup egg substitute for each whole egg. The other thing I like to use now is a flax egg, which is 1 Tbsp (7 g) flax seed meal (ground raw flaxseed) and 2 1/2 Tbsp (37 ml) water. Add flaxseed meal and water to a dish and stir. Let rest for 5 minutes to thicken. Add to recipes in place of 1 egg.

Flax eggs work well in muffins, pancakes, breads and cookies. It won’t work well for recipes that require stiffening and binding.

The other new thing I have been experimenting with is called Aquafaba. This is an advanced recipe makeover move that you can play around with.

What is Aquafaba?

  • It’s the liquid leftover from cooked chickpeas
  • It can be added to recipes unwhipped as an egg binder,
  • It can be whipped into semi-stiff peaks and added to recipes as a whipped egg white substitute
  • It can be whipped into stiff peaks and made into things like meringues and macaroons.

We feel that Aquafaba is the perfect egg replacer and is it is very inexpensive and easy to find!

Tip 5: Instead of using full fat cream in soups, try thicken soups using pureed cauliflower, potatoes, carrots, lentils or tofu; or, Šuse a lower fat milk 1% or 2% milk instead of cream.

Tip 6: If a recipe calls for whole (3.25%) milk, you can swap it out for a lower fat milk or use a milk alternative like almond or soy milk, as they are often lower in fat.

Tip 7: Ooey gooey cheese… sometimes I think it is just best to use less of the full fat cheese versus swapping it out to low fat cheese, but it would depend on the recipe. Sometimes a 50-50 mix is also an option.

My rule of thumb is if you are mixing cheese into a recipe and the quality of cheese won’t really make a difference then go with a low fat cheese (example, inside a lasagna recipe). However, if the physical quality of the cheese will be compromised, then go with a 50% 50% mix, like in pizza.

Have you missed an episode? Check out our podcast directory to see all recordings of The GET MEAL PREPPED show

GMP 003: The Rules to Recipe Makeovers

Do you want to make your recipes healthier?

You have finally found recipes that everyone will eat, and then you realize that they aren’t probably the healthiest...aka hash brown casserole?

We all know that meal planning is hard enough on its own, never mind finding healthy recipes that you, and others that you might be cooking for will love and enjoy.

Now you are thinking, "how do I make this not-so-healthy recipe, healthy?"

 

Let’s talk about the rules to recipe makeovers

 

 

Download this episode here: 

SHOW NOTES:

#1: The goal to a recipe makeover is to think of finding ways to reduce fat, sugar and salt and increase fibre. Sometimes when you are evaluating a recipe you can find ways to tweak all 4 areas, and sometimes you can’t. That’s ok. Even small improvements can add up over time, so don’t discount making small changes to a recipe. It does matter!  

#2: When starting out never fully swap out a full ingredient for another. ...not until you are absolutely confident in its “swap-out” ability.

For example, some baking recipes call for swapping out applesauce for sugar. It’s actually a really good swap technique, but you can’t always swap out the same amount of sugar in all recipes… so you have to try it out in smaller amounts first until you get a feel for its “swap-out” ability. In some muffin recipes you can fully swap out all the sugar for either mushed up bananas or applesauce, and some recipes it is better to cut it by ½ or ¾’s, but not removing all sugar.

The take home message here, is that not all swap techniques work for all recipes. Try swapping out the ingredient in a test batch first, and make note of it on your recipe card.

#3: Don’t get too carried away when it comes to making over recipes. Sometimes it is better to keep the recipe as is, and just have a smaller portion. Really when it comes to the enjoyability of foods, and the pleasure of taste, I would rather have a smaller regular chocolate chip cookie than having 5 horribly bland, artificially sweetened cookie creations.

#4: You don’t want to always cut out all the fat in a recipe. Sometimes minimum amount of fat is needed to achieve a pleasurable taste. Reducing the amount of fat in a recipes is a better option rather than cutting it all out.

#5: Shocker: replacing sugar with honey or maple syrup isn’t really a huge recipe improvement. 1 tbsp honey = 64 calories, and 1 tbsp sugar = 48 calories. Its only a 16 calorie difference, so if you are going to swap out sugar for honey, do it because you like the taste not the calorie savings.

#6: Shocker: swapping out sea salt for regular salt, makes no difference in a recipe either. All salt is sodium chloride (NaCl), and it all comes from seawater — even table salt. Sodium is the main ingredient of salt. All types of salt, for example, table salt or sea salt, are high in sodium. Healthy adults only need about 1500 milligrams of sodium each day. This is the amount of sodium in 2/3 teaspoon of salt.  

You definitely want to decrease salt in a recipe. Sometimes I leave it out and then just let people add it when I am serving food. I find that people add salt to their meals as a habit, so if you are like this, you can leave most of the salt out of recipes and then just add it in the end.

#7: Know your cooking times of whole grains. One simple way of upgrading a recipes is swapping out brown rice for white rice, or brown pasta in a white pasta recipe. However it isn’t just as simple as swapping it out. Brown rice and whole wheat pasta take longer to cook and often requires more water when preparing. 

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GMP 002: Foods You Can Freeze

Ever wonder what foods you can freeze and what foods you can’t freeze?

If so, you are in luck! This week on our GET MEAL PREPPED Podcast we are talking all about freezing foods for meal prep! Make sure you to take a listen. I am sure you will be surprised about what you can freeze and what you can’t freeze! 

In this episode Susan and Andrea review the all the foods that you can freeze and all foods that they do not recommend freezing. 

Or check out our live recording on You Tube! Make sure to subscribe so you get notified when we publish new episodes!

Get our ultimate list of foods that you can freeze and foods that you can’t freeze >>>HERE<<<

Also, make sure to get our FREE

Getting Started With Meal Planning Tool Kit >>>Here <<<

For more info. got to www.getmealprepped.com

GMP 001: Instant Pot -A review of one of the best meal prep tools on the market!

GMP 001: Instant Pot -A review of one of the best meal prep tools on the market!

The Get Meal Prepped show is a podcast about meal planning strategies, improving your nutrition and getting dinner on the table! I am your host Susan Watson, registered dietitian, lifestyle nutrition welmeal planning course Get Meal Prepped.  If you are tired of eating like crap and not knowing what is for dinner then you have come to the right place!