GON Reader Question
I work a full-time job and a part-time job. I would love to get a healthy dinner on the table every night, but I end up getting home, not knowing what to make, and always tossing a frozen store-bought meal into the microwave.
My doctor recently told me that I have high blood pressure and need to cut my salt intake. That pretty much eliminates most of the meals I'm used to buying.
Do you have any ideas for me to be more organized to make home-cooked meals so I can control my sodium intake?
Phyllis, Hartford, CT
Response from Maria Gracia
Hi Phyllis,
Thank you for your question. Here are some ideas I have for you regarding organized ways to make healthy, low-sodium meals at home that don't require tons of time and/or energy:
1. Meal Planning
Do you have a day off, a morning or afternoon off, or a lunch hour when you can do a tiny bit of meal planning? If so, take the time to look up 20-minute recipes on a platform like Pinterest. Even doing three days of meal planning is a good start.
It's easy to cut, or dramatically reduce, the sodium when you're cooking yourself and using fresh ingredients. Experiment with herbs, lemon juice, spices, vinegar, etc. instead of salt.
Stick to recipes with fewer ingredients and shorter cooking times. Stir-fries, sheet pan meals, and salads with a protein are great options that can be put together quickly.
Once you have the ingredient lists you need, you can order your groceries online and pick them up on your way home from work...which will save you the time it would normally take to do the grocery shopping yourself.
2. Think One-Pot Meals
Dishes like soups, stews, chilis, casseroles, and roasted vegetables can be prepared in one pot or pan, stored in the refrigerator or freezer, and quickly reheated for dinner.
When making your meals, double or triple them. Have one
portion for dinner that day. Portion the rest in the freezer for two or three quick defrost, heat, and eat meals on other nights.
3. Prep Something the Evening Before
Wash and chop vegetables, marinate proteins, and portion out snacks the
night before. When you come home from work tomorrow, you can cook or assemble your meal without a lot of fuss.
4. Use a Slow Cooker, Instant
Pot, or Air FryerThese
appliances can be a game-changer, making cooking faster and more convenient.5. Stock Up on Healthy Convenience FoodsStock up on no- or low-sodium canned beans, frozen vegetables, and pre-cooked grains. These can be lifesavers when you’re short on time and energy but still want to prepare a nutritious
meal. 6. Keep It Simple
Your meals do not have to be gourmet masterpieces. The goal is to nourish your body with wholesome, low-sodium foods. Even a simple meal of grilled chicken or fish, steamed vegetables, and quinoa can be delicious
and satisfying.
Three examples of meals that would be quick to prepare and cook:
Pan-Cooked Tilapia
Baked Potato
Roasted Veggies
Bowl of Turkey Chili
Roasted Carrots
Green Salad
Chicken and Veggie Stir Fry
Brown Rice
Finally, give yourself grace. Working two jobs can be incredibly taxing.
Perhaps your job situation is something you might also begin to consider...seeking one job that helps to meet your financial needs, rather than working two.
This can be a bit of a process, but having a ready-to-go resume will at least give you the
ability to apply for some positions online.
I hope some of these tips help. Sending you good vibes!
