Tag: underscored-food-nutrition

Vasikauskas uses an air fryer to make air fryer chickpeas; she says to toss chickpeas, oil and your favorite spices into an air fryer at 390 degrees Fahrenheit for 12-15 minutes. This one was deemed the best affordable air fryer by our testing team.

For something sweeter, Vasikauskas uses her blender to make smoothies. Her basic recipe blends 6 ounces of greek yogurt, fresh or frozen fruit, 2 tablespoons of nut butter, half a cup of juice or water, and ice. This particular blender was our pick for the best blender.

“A toaster oven is also great to heat up some bread and spread peanut butter on,” Vasikauskas says. In addition to peanut butter toast, she also loves these simple go-to snacks: raw vegetables and crackers with hummus; Greek yogurt with berries and nuts; fruit with cheese.

“Melon ballers make it easy to prepare fruit,” Kirkpatrick says. “They also work if you are putting together protein balls.” Vasikauskas offers a helpful tip for picking fruit-based snacks: “If there’s more than an hour before your next meal, pick out a snack that incorporates protein, carbohydrates and fat. But if you have less than an hour before your next meal, I suggest choosing a piece of fruit, because fruit gets digested quickly and will hold you over to your next meal — without spoiling your appetite.”

“I also love mini waffle makers,” Kirkpatrick says, “because it’s easy to use them to make low carb, low sugar waffles topped with almond butter or 70% dark melted chocolate.” If you’re a meal prepper, you can prepare a batch of mini waffles and freeze them; just pop one in the toaster to reheat.

If you have an Instant Pot, Kirkpatrick recommends investing in a silicone egg bite mold insert. “Egg bite molds can be great for making your own healthy snacks,” she says, and not just egg-based ones. The insert can be used to make egg bites, muffins, mini meatloaves and more.

Gonzales likes popcorn made on the stovetop or with a popcorn maker as a snack. “Popcorn is a whole grain and it contains protein,” she says. “By making popcorn on the stove or in a popcorn maker, you can pop with olive oil for a nutritious and fun snack.”

If you often find yourself still hungry after reaching for a small mid-afternoon treat, you probably need to tweak the way you snack. “Oftentimes I see people choosing snacks that have only one or two macronutrients,” Vasikauskas says. “Balancing out carbohydrates with protein and fat (like nuts, peanut butter, hummus or cheese) will satisfy hunger and better prepare you to make healthier choices throughout the day.”

“Fruit can absolutely be part of a healthy snack, but if you eat it by itself, it’s not going to satisfy you,” Vasikauskas says, which can in turn lead to bad food choices. “This is typically why people end up overeating high-carbohydrate foods even though they are trying to eat healthy.” If you’re craving the sweetness of fruit, try pairing it with some nuts and cheese, or pick up a fruit and nut bar.

Sometimes fruit can satisfy your sweet tooth, but there are times when what you really want is a candy bar. And that’s okay! If you’re looking to replace the occasional candy bar with something healthier that still feels like an indulgent treat, Vasikauskas recommends Kind bars.

Vasikauskas picked out three Sabra snack options that she recommends for people looking for something savory. The brand’s snack pack that pairs classic hummus with pretzel thins provides a bit of protein, a bit of fat and a bit of carbs to keep you full and energized between meals.

For those looking for a gluten-free snack, Vasikauskas likes Sabra’s hummus — which you can also find as pre-portioned singles — that can be enjoyed with carrots, celery and other raw veggies, eaten with gluten-free crackers or just spooned right out of the container.

One last Sabra option Vasikauskas recommends is the guacamole and rolled tortilla chips snack pack. It’s a great pre-packaged plant-based, vegan snack option that you can grab and eat on the go.

For people following a gluten-free and/or vegan diet, Vasikauskas recommends Grab The Gold’s snack bars. They come in two flavors, peanut butter and jelly or peanut butter and chocolate, and are individually wrapped, making them easy to grab and eat on the go.

“I love Quest snacks for my patients because they offer delicious, indulgent options that are satisfying and high in protein,” Kirkpatrick says, “without compromising your nutritional goals.” The Frosted Cookies are among her favorite snacks the brand offers.

Quest Protein Bars are another one of Kirkpatrick’s picks; she says she is particularly fond of the Chocolate Chip Cookie Dough flavor, but varieties such as double chocolate chunk, white chocolate raspberry and oatmeal chocolate chip are also available.

Identifying one healthy snack brand and sticking with it is an easy way to simplify snack time decision-making. For Kirkpatrick, the Quest snacks fit the bill because they offer both sweet and savory options, like these protein chips.

These Atkins caramel clusters that Kirkpatrick recommends are basically a candy bar, making them a great snack option for people with a serious sweet tooth.

Kirkpatrick also likes popcorn as a healthy snack option, and for people looking for a grab-and-go option, she recommends SkinnyPop brand. Their individual serving snack bags come in original and white cheddar flavors.

“Some great go-to packaged snack options are seeds, nuts, trail mixes and granola bars,” Gonzales says.

Granola bars are a snack food that can look healthy when it isn’t, and so it’s especially important to read the nutrition information in order to make smart choices. The Nature Valley granola bars are a good choice for a balanced snack.

Gonzales also likes whole grain pretzels, and crackers made from seeds or whole grains, when the craving for something crunchy and salty strikes. “Remember my advice about including at least two macronutrients? Consider pairing your packaged pretzels or crackers with a protein-rich dip to make a more nutritious and satisfying snack.”

Glass containers like these are helpful if you prefer to quickly see what’s inside. However, these aren’t partitioned, so they’re best suited for things like pasta or casseroles that are served individually. When storing prepared foods, Woo says you should “keep your warm items and cold items in separate containers so it’s easier to reheat your warm items.”

Experts agree on the importance of planning, but there are different approaches to meal prep, and they stress that it isn’t a one-size-fits-all proposition. “I encourage people to think of meal prep as an act of self-care versus a means of sticking to rigid food rules,” Cara Harbstreet, a registered dietitian who focuses on intuitive eating, says. “One helpful trick I learned was to think of my meals as an assembly line rather than individual, fully prepared meals,” Harbstreet says. The assembly line approach provides more options and flexibility.

“Glass Mason jars are my favorite fridge food storage containers,” says Kristen Hong, who documents her beautifully organized and meal-prepped fridges on Instagram. “The clear glass helps you easily see what you have available in the fridge, and the jars are stackable so you maximize vertical space.” She uses the 16-ounce size for storing homemade dips and sauces, fresh herbs and chopped produce for use in what she calls her “in-fridge salad bar.”

Another thing about Mason jars Hong loves is that they come in a variety of sizes, so you can amass a collection that works for a lot of different food storage needs. She uses 32-ounce Mason jars for storing homemade soups and prepared salads, as well as for pantry storage. “This size Mason jar also works very well for dry pantry storage for dried beans and grains,” Hong says.

Collapsible meal prep containers are helpful for when you finish your food but don’t want the bowl to take up too much space on the way home or in your cabinets. These leakproof containers are freezer-safe and a good choice for people with limited space.

Produce that’s gone off in the refrigerator is a frustrating part of meal prep; these produce storage containers help to keep expensive fruits and veggies fresher for longer.

Salads can be a pain to meal prep, since you typically don’t want to combine all the ingredients until you’re ready to eat. Try out this leak-proof round container for your next meal prep, which even features a plate and dressing cup for a takeout-worthy salad.

One problem with salads is that if you dress them too long before eating, they’ll turn into a sad, soggy mess. These leakproof, BPA-free plastic condiment containers are perfect for storing salad dressings and sauces separate from your meal until you’re ready to eat.

Spungin offers one last piece of advice for those who are new to meal prepping: “Don’t. Get. Hungry!” She stresses the importance of keeping nutritious snacks on hand, which can help to prevent poor food choices made out of hunger. Buying snacks in bulk and storing individual portions in these eco-friendly Stasher silicone storage bags will save money and cut down on packaging waste.

These three-compartment plastic containers are great for someone who is getting into meal prepping because you can portion out your meals, microwave them, then throw the container in the dishwasher once you’re done.

A stainless steel bento box like this one is good for your wallet and the environment. The eco-friendly food storage container comes with three removable compartments that you can swap around to plan your meal exactly how you want it.

We have our eyes on this BPA-free plastic set from Bentgo, not only because the containers are adorable, but they also include an optional divider to create a fourth compartment. Customization is key for meal prep containers that will last you from week to week.

Having a variety of different-sized containers is always convenient. Opt for this set of 42 from Rubbermaid, made with lids that snap onto the base so that you won’t lose them.

Keeping meal-size portions in the freezer can also help to keep boredom at bay. Kevin Curry, the founder of Fit Men Cook, says, “The No. 1 tip I have for people who are new to meal prepping is that it does NOT have to be boring. Boring recipes make it much more challenging to stick to a meal prepping routine.”

These storage containers feature built-in lid vents to avoid excessive splatter in the microwave while warming up your food.

Cooking in bulk and using these BPA-free, leak-proof meal prep containers to store food will allow you to assemble meals throughout the week with ease. “I pick a couple of protein sources like chicken and shrimp, carb sources like rice and sweet potatoes [and] have fats on hand like olive oil and avocados to combine for meals,” Spungin says.

These versatile freezer containers have got it all: They’re microwave-, dishwasher- and freezer-safe, and the leak-proof, BPA-free snap-on lids have built-in vents that allow you to microwave food with the lid on to prevent messy splatters.

These leak-proof and freezer-safe round glass containers are perfect for storing homemade soups and stews in the freezer. This line of BPA-free food storage containers comes in sizes from 1 cup to 8 cups, and the lids are interchangeable, so you can build a set that works for your exact needs.

This planning pad makes meal prep simple. Featuring a tear-off shopping list and space for weekly meal planning, this pad sticks right onto your fridge to keep you on track.

Spungin designates one day for cooking and, to make it less stressful, suggests scheduling meal prep for a day when you don’t have several other things to do. “Not a leftovers person? Pick two prep days,” she says. “For instance, Sunday for the first part of the week and Wednesday for the second half.”

Woo builds her meal prep into her existing schedule. “I like to meal prep when I am already cooking dinner or lunch,” she says. “Cook as if you are cooking for seven people and you can freeze individual meals,” which can be defrosted for a quick lunch or dinner.

Don’t let anyone tell you that meal prep can’t be delicious. Grab this book by author Chungah Rhee for some inspiration for your upcoming meals from breakfast to comfort foods.

The idea of cooking all your meals at once can be pretty intimidating. Author Cassy Joy Garcia wants to help out with that in this book that offers guidance on how to make batch cooking simple.

All of the experts stressed the importance of keeping your kitchen stocked with the essentials of successful cooking. Spungin suggests investing in basic cookware, storage containers, measuring tools, spices and cooking oils. “That way all you need is the food,” Curry adds. “And don’t forget a quality cutting board and chef’s knife!”

Check out our picks for the best kitchen knife sets and best cutting board if you’re in the market for new supplies.

Woo encourages new meal preppers to start small. When you’re just starting, she says it’s a good idea to plan one a week at a time “so you don’t overwhelm yourself.” Likewise, she says that new cooks should stick with easy recipes. “Get comfortable doing the basics,” she says. “Start with easy recipes you’re comfortable cooking, and it will get easier with time.”

Timing can be a struggle for those who are newer to cooking or who aren’t used to prepping many items at once, but a kitchen timer can solve both problems.

The experts we spoke with all love small appliances to make meal prep easier on them. One way Woo makes things easy for herself is using a food chopper to cut up a lot of vegetables at once, which can be cooked or stored raw.

Curry also relies on small appliances. “I couldn’t live without my Instant Pot Duo Plus and my Breville Smart Oven.” Spungin, too, swears by the Instant Pot as well as her air fryer, both of which she says are major time-savers. “The Instant Pot is great for cooking foods in bulk like soup, chili, stew, etc. and you can slow cook while tackling other parts of your prep.”

An air fryer might also be a good option if you’re looking to make your favorite foods without the excess oils or calories, as opposed to other cooking methods like deep-frying.

Curry stresses the importance of learning to multitask in the kitchen. “When I’m meal prepping, I’ve got three, four or sometimes five things on the go. I’m sweating. I’m hopping around the kitchen like I’m Remy from ‘Ratatouille.’” Prepping in this way, he says, not only saves him a lot of time, but it also makes meal prep a more engaging and enjoyable activity. Turning on music or a favorite podcast while you prep can help to make the time go faster and turn it into fun. Read our review of the Echo Dot 5th Gen here.

Curry has another suggestion for combating meal prep boredom and saving some time: “Don’t be afraid of leftovers. Get creative with them! One of my favorite things is experimenting with a batch of leftover rice to see what kind of quick, cheap and tasty dish I can put together.” To prevent food waste, Harbstreet says to label your prepped meals clearly so you know how long you have to enjoy them.

$170 at Goldbelly

Turkey injected with smoked herb butter. Molasses and sea salt whipped sweet potatoes. Smoked tasso and andouille stuffing. An entire pecan pie. Oh, yes, it’s time to eat. This feast from Commander’s Palace, a New Orleans staple since 1893 with a chef roster that has included Paul Prudhomme, Emeril Lagasse and Jamie Shannon to name a few, feeds four and comes with the option to add cognac turkey gravy for an extra $20 (which you really should do).

$250 at Goldbelly

Bring a little barbecue to Thanksgiving dinner with this holiday meal from New York’s Blue Smoke, serving Southern-style ‘cue since 2002. You’ll receive a cooked 2-pound smoked turkey breast, green bean casserole, cornbread stuffing, mashed sweet potatoes with spiced pecans, additional spiced pecans and cranberry sauce. Add a bottle of Alabama, chipotle, Memphis or Kansas City sauce for $20.

$290 at Goldbelly

Always wanted to try a fried turkey but were too intimidated? The Cajun Turkey Company does the work for you with this heat-and-eat dinner from the Dallas business. Each kit includes a 10–12-pound cajun turkey with your choice of signature or lightly seasoned spice level, mashed potatoes, green bean casserole, six seafood bites, crawfish etouffee, sweet potato souffle, turkey and giblet gravy and a bottle of Geaux juice, the brand’s proprietary mixture that’s used to marinate.

$300 at Goldbelly

Looking for something a little nontraditional this holiday? New York’s popular Lebanese restaurant Ilili is here to help. Your elegant meal will serve four to six and comes complete with a 28-ounce turkey breast, stuffing grand-mere, gravy, cranberry sauce, roasted sweet potatoes, mashed potatoes, Brussels sprouts, fig jam, mint yogurt, walnuts, grapes, halva, maple syrup and, of course, an 8-inch pumpkin pie.

$220 at Goldbelly

Since 1977, Houston’s Niko Niko has been bringing Greek flavors to Houston and now you can order its Thanksgiving kit to bring a little Greece to your holiday table. Serving four, the kit includes 1 1/2 pounds of turkey gyro meat, chestnut stuffing, roasted potatoes, galaktoboureko, fasolakia and six pieces of spanakopita. Add hummus or extra tzatziki for $17.

$280 at Goldbelly

Keeping things kosher this Turkey Day? Since the ‘80s, this Long Island deli has been serving high-quality ingredients and house-cured meats, and it is now sharing a holiday meal kit anyone, anywhere can enjoy. It comes with a whole 12-pound turkey that’s been carved and put back on the frame for easy serving, cranberry compote, coleslaw, carrot and yam tsimmes, stuffing and gravy.

$165 at Goldbelly

Turkey is the name of the game at The Original Turkey store in Philadelphia’s Reading Terminal Market. Since 1983, the family-owned and -operated business has focused on the bird, so it makes sense its Thanksgiving sides would be top-notch. This sides package includes two 32-ounce servings each of mac and cheese, stuffing and mashed potatoes, along with two 14-ounce servings of cranberry sauce and 32 ounces of homemade turkey gravy. Want more? Add more mac and cheese and gravy or fresh-baked cornbread for an additional fee.

$120 at Goldbelly

When you look forward to the sides even more than the turkey, you need to be sure you’ve got all the proper fixings on that Thanksgiving table. And the New York-founded BLT Steak will not disappoint. Serving four to six, the set includes two pounds each of Brussels sprouts, stuffing, sweet potato mash, mashed potatoes, green beans and mac and cheese. In other words, sounds like a full meal to us.

$110 at Goldbelly

You don’t have to live in the South to enjoy the flavors of Southern cooking when you order this sextet of Thanksgiving sides from Winter Park, Florida, barbecue mecca 4 Rivers Smokehouse. You’ll get a quart each of mashed potatoes, classic gravy, sweet potato casserole, cornbread stuffing, Southern green beans and cranberry chutney. And should you choose to add mac and cheese or Texas jalapeno cornbread? Go right ahead for an extra $20 each. We can’t imagine you’d regret it.

$79 at Goldbelly

Want to add something really special to your Thanksgiving meal? Look no further than this 2 1/2-pound pan of award-winning lobster mac and cheese from Maine’s Hancock Gourmet Lobster Co. Made with a creamy mascarpone-cheddar sauce and ample chunks of Maine lobster and topped with a panko crumb, butter, lemon zest and parmesan crunchy mix, it simply needs to be thawed and heated before being served and inhaled by your guests.

$115 at Goldbelly

Mixing the best of Texas and Carolina barbecue styles, this East Village New York restaurant offers award-winning eats, and its Thanksgiving sides are not to be missed. Feed a large crowd with this kit that comes with a large tray of sweet potato casserole and mac and cheese, plus 32 ounces of baked beans mixed with the restaurant’s famous burnt ends. We’d like to say you’ll even have leftovers, but that’s honestly not very likely.

$120 at Goldbelly

If simply looking at the photo of this impressive sky-high delicacy from Blue Owl Bakery in Kimmswick, Missouri, didn’t prompt you to buy it on the spot, perhaps its description will. Made with 18 Golden Delicious apples, each hand-peeled and hand-piled in a made-from-scratch crust and filled with caramel and pecans, each 9-inch pie serves 10-12 and weighs about 10 pounds. You simply pop the unbaked pie in the oven, follow a few simple instructions and dig on in.

$70 at Goldbelly

They say everything’s bigger in Texas, and that goes for this insanely delicious Brazos-bottom pecan pie from Houston’s Goode Co. Barbeque, open since 1977. Weighing 5 pounds each, each pie serves up to 10 and even comes in a reusable wooden gift box. Hostess gift, anyone?

$60 at Goldbelly

Can’t decide which flavor of pie to serve this Thanksgiving? Hit all the sweet spots with four 5-inch pies that each serve 1-2 people. From the New York Theater District shop, you’ll receive a classic pumpkin, Mississippi mud (chocolate, brownie streusel and chocolate glaze in a chocolate cookie crust), Southern pecan and sour cream apple walnut pie — enough to serve 6-8 if you’re willing to share.

$70 at Goldbelly

There’s good reason pumpkin pie is Thanksgiving’s No. 1 dessert. It’s delicious. And this elevated version from Norwalk, Connecticut’s award-winning pie shop takes it to a whole new level. Fresh pumpkin puree mixed with Vermont maple syrup and cream, an extra-flaky pie crust and a pecan topping make this a show-stopping dessert.

$80 at Goldbelly

Fans of Duff Goldman’s “Ace of Cakes” Food Network show will be smitten with his stunning 6-inch, four-layer pumpkin spice cake with cream cheese filling and decorated with orange, yellow and white buttercream frosting pumpkins and pumpkin cake crumbs. If you’ve been tasked with bringing dessert to the Thanksgiving dinner, you need look no further.

$65 at Goldbelly

For a fun spin on traditional pumpkin pie, try this from-scratch pumpkin pie cheesecake from the Johnson, Tennessee, family restaurant that includes all-natural cream cheese, seasonal pumpkin and traditional spices, decorated with a pretty pumpkin design. Weighing about 4 pounds, each 10-inch cheesecake serves 14.

$100 at Goldbelly

What do you get when you top a pecan pie with a pumpkin pie with a spice cake and layer in cinnamon buttercream and top it all off with apple pie filling? We’re pretty sure you call that heaven. The 7-inch-wide, 5-inch-tall four-in-one dessert called “the turducken of cakes” serves 10-12.

$75 at Goldbelly

We have a feeling this modern twist on the sweet potato pie will become a new staple on your Thanksgiving table. From the baker out of Rowlett, Texas, the dessert features a velvety sweet potato filling with a hint of vanilla and a graham cracker crust and arrives in a 9-by-13-inch pan that serves 12-14.

$90 at Goldbelly

Part pie, part cake, fully yummy, these adorable 8-ounce jars serve two each and come in three Thanksgiving flavors. The apple pie jars include a layer of spice cake, homemade mascarpone whipped cream and homemade graham crust with a drizzle of salted caramel. The pumpkin pie jar is filled with a layer of pumpkin cake, topped with cream cheese frosting, topped with whipped cream. And, in the cherry cheesecake pie jar, you get a layer of tart red cherries, a layer of vanilla cake and cream cheese frosting and a layer of graham cracker crust. You get two of each flavor and all six will serve six people total, so choose who you’re sharing with carefully.