Drug Medical Information

TIPS TO PREPARE HEALTHY FOOD: COOK IN ADVANCE

Set a few hours aside every so often (once a week is ideal) to prepare certain items in bulk. Then refrigerate or freeze them to have on hand during the days or weeks ahead. For example, you might soak a variety of your favorite cholesterol-lowering dried beans the night before, then cook and freeze them separately in the appropriate portion size, with an eye toward the salads, soups, and stews they'll make in the week ahead. Or make a large pot of chili from which you'll eat some and freeze the remainder. Plastic containers and plastic self-sealing bags designed for freezer use make terrific storage containers.
Cook grains in generous quantities; they keep well in the refrigerator for several days and can be added to an enormous variety of dishes to extend them. (They can also be frozen in smaller, ready-to-eat portions.) We'll entice you a bit later with a complete rundown of grains that may be new to you, but for now take note that bulgur (cracked wheat) and the satisfying and intriguing quinoa (available in health-food stores and many supermarkets) are quick-cooking grains that are ready in fifteen to twenty minutes. Some grains, like brown rice, do take longer to cook, but if you prepare them in advance and then reheat them in the microwave (try adding vegetables or spices for extra flavor), they will be just about perfect. Try cooking grains in defatted, low-sodium chicken or beef stock for extra flavor. Let them stand ten minutes after cooking, then fluff with a fork before serving (or remove the lid about five to ten minutes before they're done to separate the grains).
There are wonderful spaghetti sauces for pasta and other dishes, but if your market doesn't carry them yet or if you like to prepare your own, make enough to last for a week or longer and store it in large tightly capped jars or in plastic containers. (Spaghetti sauce also freezes beautifully.) Bake or steam several potatoes (or microwave them) to have on hand; if refrigerated, they will remain fresh for up to four days. Preslice some crispy vegetables such as carrots, broccoli, cauliflower, or celery and refrigerate them in water in a covered container to keep them crisp. After you've used up the vegetables, add the water to a soup stock along with any leftover rice, potatoes, beans, and vegetables you have. Add defatted stock or unsalted tomato sauce and you can enjoy one of the best soups you've ever had.
Muffins are another easy item to prepare in bulk and freeze, and there's nothing homier or more satisfying with a hot cup of herb tea as an afternoon snack. Use the low-sodium, low-fat muffin mix products you'll find in health-food stores or at your supermarket.
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