Meals on the Move

Fall is here and with it we are feeling cooler temperatures and are seeing leaves changing color. School is back in session and with that, an increase in after-school activities. Sometimes multiple sports with multiple kids in multiple places. Making family meals seem challenging. Unfortunately, the ever present feeling of being strapped for time can cause families to make unhealthy choices, typically found at the drive-through window.
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Providing healthy food for your family is a priority for most, however challenging to find on the road. Whether you are feeding everyone in a fury before dashing off to practice or eating in the car on the way to multiple destinations, here are a few ideas to make meals on the move simple and healthy! ​

Quick meals before hitting the road

A little planning ahead makes feeding the troops before heading out simple. Although having options that everyone agrees on can be a challenge. Keeping the ingredient list short and options limited might make dining before you dash a much better deal.

Some of my favorite recipes call for a slow cooker. It’s so easy to prep what you need ahead of time. You can even place all of the ingredients in the slow cooker pot (refrigerated) the evening before! The next morning preparing dinner just requires you to remove the pot from the fridge and place it into the slow cooker base, plug it in and turn it on (two VERY important steps I know we have all missed a time or two).

Portable meals - let's wrap this up

I am a firm believer that you can put almost anything in a tortilla to make a meal portable - perhaps soup is the exception. This still leaves many other foods you can wrap up and go! For example, chicken caesar salad or any other salad for that matter. Lightly dress the lettuce in a bowl, place in the center of a tortilla, then add chicken or any other vegetable you fancy. Fold up the ends, roll it up, and wrap in a paper towel and perhaps a small piece of foil on the end and off you go!

This wrapping method can be used for breakfast too. Who doesn’t love a breakfast burrito?

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Slow and low - A perfect cooking tempo

Using a slow cooker is a sure fire way to ensure whatever you are preparing will be tender and juicy. One pot meals are also fantastic! Clean up in minimal and the flavors are married perfectly together.

Here are a few recipes that include a slow cooking and one pot, courtesy of www.skinnytaste.com. They are simple, delicious and every recipe from this site includes nutrition information. Which is super helpful if you are trying to be a mindful eater. ​

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One-Pot Spaghetti and Meat Sauce (Stove-Top Recipe)

Makes 5 Servings
Recipe from www.skinnytaste.com 

Ingredients:

• 1 pound 90% lean ground beef
• 3/4 teaspoon salt
• 1/4 cup onion, diced
• 3 cloves garlic, minced
• 1 can (28 ounces) crushed tomatoes
• Ground black pepper, to taste
• 2 cups water
• 4 fresh basil leaves, torn, plus more for garnish
• 8 ounces whole-wheat or gluten-free pasta, broken in half
• Optional: grated parmesan cheese for serving

Directions:

1. Heat a large pot over high heat. Add beef and salt and cook for about 3 minutes, breaking up beef with a spatula.
2. Add onions and garlic and cook until onions are tender, about 3-4 minutes.
3. Add tomatoes, black pepper, water, and basil to beef. Stir to combine.
4. Add spaghetti, making sure there is enough liquid to cover the noodles without stirring.
5. Turn heat down to medium-low. Cover and cook until the water is absorbed and the pasta is cooked, about 17 minutes. 
6. Serve with parmesan cheese and extra fresh basil, if desired. 

Nutrition per serving (scant 1 1/2 cups): 377 Calories; 10.5g Fat; 23.5g Protein; 43.5g Carbohydrates; 5g Fiber; 567mg Sodium

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Easiest Salsa Verde Chicken (Slow Cooker or Instant Pot)

Makes 6 Servings
Recipe from www.skinnytaste.com 

Ingredients:

• 1 1/2 pounds raw, skinless chicken tenders
• 1/4 teaspoon garlic powder
• 1/8 teaspoon oregano
• 1/8 teaspoon ground cumin
• Salt, to taste
• 16 ounces roasted salsa verde ​

Directions:
Slow Cooker:

1. Combine chicken, garlic powder, oregano, cumin, and salt in slow cooker. Stir to combine.
2. Pour salsa verde over the top. Cover and cook on high for 2 hours. 
3. Remove chicken and shred with two forks.
4. Remove 2/3 cup of liquid from the slow cooker and discard. 
5. Place shredded chicken back in slow cooker with remaining liquid and adjust seasoning to taste.

Instant Pot:

1. Combine chicken, garlic powder, oregano, cumin, and salt in Instant Pot. Stir to combine.
2. Pour salsa verde over the top. Cover and cook on high pressure for 20 minutes. Release pressure using the "quick release" method or naturally.
3.  Remove chicken and shred with two forks. 

Nutrition per serving (1/2 cup): 145 Calories; 2g Fat; 26g Protein; 5g Carbohydrates; 0g Fiber; 415mg Sodium

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Beef Tacos (Slow Cooker or Instant Pot)

Makes 8 Servings
Recipe from www.skinnytaste.com 

Ingredients:

• 2 pounds 93% lean ground beef​
• 2 teaspoons + 1 teaspoon cumin, divided
• 2 teaspoons salt
• 2 teaspoons chili powder
• 2 teaspoons paprika
• 1 teaspoon dried oregano
• 1 small onion, minced
• 2 cloves garlic, crushed
• 1/4 cup red bell pepper, minced
• 1/2 cup water
• 1 cup tomato sauce
• 1 bay leaf
• 16 corn taco shells

Toppings:

• 2 cups romaine lettuce, shredded
• 1 cup cheddar cheese, shredded
• 2 plum tomatoes, sliced

Directions:
Slow Cooker:

1. Heat large skillet over high heat. Add beef to brown, breaking it into smaller pieces. When beef is brown throughout, add 2 teaspoons cumin, salt, chili powder, paprika, oregano, onion, garlic, and bell pepper. Cook until veggies are soft, about 2-3 minutes. 
2. Transfer beef mixture to slow cooker and add 1/2 cup water, bay leaf, and tomato sauce. 
3. Cover and cook on high for 3 hours or low for 6-8 hours. Discard the bay leaf and add the remaining 1 teaspoon cumin.
4. Heat taco shells according to package and then place 1/4 cup beef in each shell. Top with romaine lettuce, cheddar cheese, and tomato. 

Instant Pot:

1. Press saute button on Instant Pot. Add beef to brown, breaking it into smaller pieces. When beef is brown throughout, add 2 teaspoons cumin, salt, chili powder, paprika, oregano, onion, garlic, and bell pepper. Cook until veggies are soft, about 2-3 minutes. 
2. Add 1/2 cup water, bay leaf, and tomato sauce. 
3. Cover and cook on high pressure for 20 minutes. Natural release. Discard the bay leaf and add the remaining 1 teaspoon cumin.
4. Heat taco shells according to package and then place 1/4 cup beef in each shell. Top with romaine lettuce, cheddar cheese, and tomato. 

Nutrition per serving (2 tacos): 382 Calories; 20g Fat; 31g Protein; 24g Carbohydrates; 8g Fiber; 744mg Sodium
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~Olivia Mathisen-Holloman, RDN, CD