How to eat Healthy All Week long on CTV Ottawa Morning Live!

Things are starting to pick up again. The lazier days of the summer are starting to fade out a bit and we all need to get back into the swing of things. Below we have tips to keep you eating healthy all week.

Step 1:
• Look at the week ahead to see what activities are planned for everyone in your family. Include sports, dance, music and late meetings or clubs.
• Plan your meals around your nights, busy night make use of your slow cooker or plan to have leftovers
• Meal planning is important because then you know what you are eating, tend to eat out less often, you save time and money not visiting the grocery store every other day.

Step 2:
• Shop! Buy everything that you need for the week. Go without kids if you can, and try to eat first! (#goals) Don’t stress if it does not happen

Step 3:

• Bring all your items home.
• Make/prepare as much as possible.
• Make a batch of muffins or bars. These can be used a breakfast, lunch or after school snacks.
• Start your sides while the muffins are cooking. Make any rice, or quinoa for the entire week, then reheat when needed.
• Then you can wash and cut your vegies. Put in a large Tupperware for easy access, or individual zip lock bags for easy use.
• Buy individual “healthier cheats” such as hummus or guacamole. This helps with portion size as well as easy use.
• Don’t forget to wash and cut fruit that is needed. Such as melons.
• It’s easy to stay on track all week if things are easy to use, when you want it.
• Try to make one meal such as a casserole or chili to reheat later in the week.
• Plan for leftovers, if you are making chicken for example cook more than needed for one night to use for a later dinner or lunch.

Step 4:
• Think about your crazy time of day…is it mornings, or afterschool? Do you leave the house without breakfast? Avoid the breakfast bagels by having easy ideas on hand.
• Protein bars, muffins, overnight oats, trail mix, & hard boiled eggs.

Recipes

1. Baked Oatmeal Squares

This is a quick an easy idea that can be mixed right in your lasagna pan! No need to dirty bowls.
It is great for breakfast warmed with a little bit of maple syrup on top, or in your kid’s lunches as a snack!

Grease a 9×13” baking pan, preheat oven to 350 F.

Mix the following ingredients: (right in the baking pan)
2 cups of oats or steel cut oats
1/3 cup coconut sugar (can use brown sugar)
1 tsp. baking powder
1 tsp. cinnamon
1 cup of fruit (berries, banana slices, apple chunks)
1/3 cup of mini chocolate chips

Mix in a large measuring cup:
2 cups milk (coconut milk or almond milk if you are dairy free)
1 egg beaten
3 tbsp. butter
1 tsp. vanilla

Pour mixture right over ingredients in the baking pan. Swish the mixture a little bit to make sure it is all covered. Cook for 35-40 minutes until the middle is cooked.

2. Overnight Oats: Apple Cinnamon

Ingredients-
½ cup rolled or steel cut oats
1 tsp chia seeds
1 tsp flax seeds, ground
1 apple diced or 1/3 cup unsweetened apple sauce
½-1 tsp cinnamon
¼ tsp vanilla
1-2 tbsp real maple syrup
½ – ¾ cup almond or coconut milk.

Mix in a mason jar. Enjoy.
Can be made the night before.

3. Cinnamon Roll Overnight Oats:

Ingredients-
¼ cup cashews (grinded up until smooth) or use a nutbutter
½ cup oats
½ cup almond or coconut milk
2 tsp of maple syrup
2 tsp chia seeds
1 tsp vanilla
1 ½ tsp cinnamon

Mix in a mason jar and enjoy!

Catch the segment here: http://ottawa.ctvnews.ca/video?clipId=940215&binId=1.1164511&playlistPageNum=1

Discussions:

3 comments
  • Rebecca Powell says:

    Where do you find the portion size of hummus and guacmole.

    Thanks

    • jenni says:

      Sorry for the delay! When looking at getting healthy fat into your diet start with one to 2 tablespoons. It is easy to overdo it with all dips so start with 2 and then work your way down! :)

  • Julie Carey says:

    Hi Jen!! It was cool to see you on the news this morning as I was sipping my morning coffee! Can you make some lunch kit suggestions for us busy Mom’s with kids and Celiac Disease? I’m always struggling to come up with new ideas my kids will actually eat and are nut & peanut free.

    Cheers 😊

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