 MEDITERRANEAN STYLE
chop once, eat twice and freeze the leftovers Wandering out to your backyard garden to see what's ripe for dinner or picking your afternoon snack from a nearby fruit tree is common in the Mediterranean. But if you aren't living la dolce vita (sigh), then pre-prepping and freezing meals is one way to gain back some precious time.  Many of the delicious, nutritious meals of the Mediterranean are tailor-made for advance preparation, doubling and freezing for the future. Take soups such as the Greek classic, fakes, or lentil soup. Here's a tip: you can lighten the starch in lentils and other beans by pouring off the first boil.
Fasolada, a Greek white bean soup made with lemon or with tomatoes is another option, or try Moroccan harira soup, made vegan or with meat. Let's not forget minestrone, a great way to clean out your fridge at the end of the week before your next grocery run.  Chopping up fresh veggies bought in bulk is a great way to save money and time on meal prep. Partition out what you need to make stuffed peppers or stuffed cabbage, then either store the rest or freeze for later (here's how). Even better: Roast the veggies first. All sorts of veggies roast to perfection and keep that charred goodness after being frozen.
Do the same with whole grains -- make a big pot of quinoa, bulgur, wheat berries, farro or another ancient grain; use what you need and freeze the rest in plastic or glass containers (glass is best if you plan to microwave). Steel-cut oats can be made in a slow cooker overnight and frozen in muffin cups to enjoy at breakfast.
Another make-ahead and freezable breakfast idea is this recipe for Vegetable Frittata Egg Muffins created for CNN by registered dietitian nutritionist Rahaf Al Bochi, founder of Olive Tree Nutrition. Full of vegetables and a bit of feta, they are a breeze to make in advance for busy mornings or a midday protein snack.  Homemade marinara or Bolognese sauce and/or Turkish, Greek or Italian meatballs (and even the noodles if they are al dente) freeze well. But you can also make a double batch and freeze cacciatore, zucchini fritters and just about any casserole you can think of.
We invite you to make Al Bochi's freezable egg muffin recipe or any other we've linked to in this newsletter. Send a photo and a review to eatbetter@cnn.com or share with #plateitpostit. You might be featured in an upcoming story! Buen provecho!
Tahini, a Mediterranean staple made from sesame seeds, has nine times as much calcium and a lot less sugar and sodium than peanut butter for the same amount of fat. Why not add it to your shopping list this week? add to cart Check out these Stasher Silicone Reusable Storage Bags for storing any prepped veggies or freeze portions of meals. Our partners at CNN Underscored, a product reviews and recommendations guide, tipped us off to these game-changers. spice rack Baharat is an Eastern Mediterranean warming spice blend -- typically made of black pepper, cardamom, cinnamon, cloves, coriander, cumin and paprika -- that gives a slightly sweet and subtle heat to whole grains, soups and stews. This seasoning is also used as a dry rub for meat and vegetables.
Sesame pods open when ripe and spill their seeds on the ground -- said to be the inspiration for the phrase "open sesame!" in "Ali Baba and the Forty Thieves."
As Greek philosopher Cleobulus said, "Metron ariston," or "Everything in moderation." Watch your portions and stop eating when you are full. If you drink, keep it to one glass, preferably with food.
We hope you have enjoyed our newsletter series! We welcome your feedback --please write us eatbetter@newsletters.cnn.com and let us know your thoughts. Keep cooking the healthy Mediterranean way! |