The Secret to Eating Healthy All Week

They’ll final a minimum of every week, so you’ll be able to flip them into salads with dressings you might have available (see under). The hardy greens can go right into a skillet with garlic, ginger and chile for a fast cook dinner, including minimize up rooster or tofu to make a stir-fry. Simply season to style with soy sauce and sesame oil. Or do that crispy chickpea stew with greens or greens and beans with toasted crumbs.

For easy cooking, wash, minimize and retailer any sturdy greens (asparagus, carrots, squash, zucchini, broccoli, cauliflower, mushrooms, radishes, turnips). Even alliums like scallions, leeks and onions will final within the fridge, sliced or diced, for 3 or 4 days. Just keep away from pre-chopping avocados, potatoes, eggplant or tomatoes; they don’t maintain up as nicely. Your prepped greens might be on the prepared for dishes like this summery orzo salad with lentils and zucchini and this no-cook naan-o paneer-o sabzi, a savory plate of feta, contemporary herbs, nuts and watermelon on the coronary heart of the Iranian desk.

Stock up on cooked rice.

Whether you utilize a rice cooker or a pot on the range, holding white or brown rice within the fridge is the key to speedy meals (tuna mayo rice bowl, anybody?). Rice that’s a number of days previous works even higher in stir-fries than contemporary cooked, getting good and crisp. Try it on this salmon fried rice, and don’t neglect you’ll be able to prep the asparagus and broccolini forward, too.

Prepare a pot of beans.

Beans cooked from scratch are inexpensive and infrequently style lots higher than canned, particularly when seasoned with garlic, avocado or bay leaves and herbs, as in frijoles de olla. Then savor them with the rice you additionally made. Or flip them right into a coconut black bean soup.

Have a library of sauces at hand.

Heed the recommendation of my colleague Tanya Sichynsky, who writes a e-newsletter for vegetarian cooking, and assemble a sauce library (to which I’d add an annex for dressings and straightforward marinades). Then, borrow from all of it week lengthy to make use of in your rice, beans, salads and different simple meals.