New seasons bring the opportunity to hit the reset on our nutritional goals and habits. This summer we’re finding ways to eat well without adding pressure or stress to our busy lives. 

It’s easy to feel overwhelmed by complicated, farm-to-table meal options or lofty gardening ambitions. You’ve probably even heard someone say, “you have to eat homemade meals to be healthy.” This isn’t necessarily true. While eating fresh, homemade meals is great, it’s not the only way to nourish yourself or those you care for. 

Caring for a loved one with cancer may leave little time to cook. Don’t worry - there are plenty of convenience foods and meal prep hacks that can meet nutrition needs. Follow these simple tips and guidelines when you do your grocery shopping. They will help you make healthier choices without sacrificing time. 

1. Prepared Whole Grains

The 2020-2025 U.S. dietary guidelines recommend consuming at least half of your grains as whole grains. Whole grain simply means the grain contains 100% of its original kernel. Refined grains are where parts of the grain are removed, such as the outer shell. Some examples are bread, cereal, quinoa, brown rice, wild rice and barley. Cooking some whole grains can take up to 45 minutes. There are a lot of options in the grocery stores for already prepared whole grains. They only take less than 5 minutes in the microwave to heat. Look for them in the freezer aisle or rice aisle. Another thing to look for is “100% whole grains'' written on the label on items such as bread and cereals.

2. Frozen/ Canned Fruits and Vegetables

Fresh fruits and vegetables have a short shelf life. A lot of nutrients are sensitive to light and heat during transportation to the grocery store. Within a week up to 80% of a carrots vitamin C content can be lost. Frozen and canned fruits and vegetables are picked at their peak ripeness before packaging. This can help better preserve nutritional value. So, don’t count frozen and canned out! The other great thing is you can get them already diced or chopped. This can cut prep time in more than half. Choose “low sodium” or “no sodium added” for vegetables or “no sugar added” for fruit.

3. Bone Broth

Bone broth can be very soothing when other foods are not tolerated during cancer treatment. Vegetable broth can have the same effect for vegetarians. They can also add more nutrients to your soups as compared to using plain water. Look for “low sodium” or “no sodium added” when at the store.

4. Salad Dressings and Mixes

In the produce aisle, premade salads are becoming more and more popular. No chopping, dicing or slicing needed. You just pop the salad mix into a bowl and toss with a dressing. You can top with chicken or beans to boost the protein. When looking at dressings pay attention to the sugar and sodium content. Look for one that contains less than 5 g of sugar per serving.

Here are a couple of Lauren’s simple, tasty recipes that utilizes these guidelines:

Barbacoa Tacos 

Recipe by: Lauren Wood, RDN 

Yield: 3-4 servings

Ingredients

• 1 pound chuck roast, cut into 2 inch cubes
• ½ cup frozen onions
• 2 cloves garlic
• ½ tablespoon cumin
• 2 teaspoons oregano
• 1 bay leaf
• Salt and pepper, to taste
• ½ cup beef broth
• 2 tablespoons lime juice
• 1 jar pickled red onions
• Cilantro, picked
• Cotija, crumbled
• 12 whole wheat flour taco shells (or corn, for gluten free option)
  

Method of Preparation:

1. In the bowl of your slow cooker combine prepped chuck roast, onions, garlic, cumin, oregano, salt, and pepper.
   
2. In a small bowl whisk together beef broth and lime juice; pour broth mixture over ingredients in the Instant Pot or slow cooker and add bay leaf.
   
3. Use an Instant Pot on high pressure for 30 minutes to really cut preparation time. Otherwise, cover and cook on LOW for 6-8 hours, or on HIGH for 3-4 hours, or
   
4. Remove beef from the Instant Pot or slow cooker and transfer to a cutting board. Cooked beef should be tender and should fall apart easily when shredded with a fork.
   
5. Using two forks, or shredder claws, shred the beef into bite size pieces.
   
6. Transfer shredded beef back into the Instant Pot or slow cooker; stir everything together until completely incorporated.
   
7. Top warmed tortillas with beef and garnish with cilantro, cotija and pickled red onions. Enjoy!

Chef's note:

This recipe can be done with chicken as well. Cook chicken for the lower end of time range in your slow cooker or on high for 10 minutes in Instant Pot.

Mushroom Turmeric Fried Rice 

Recipe by Lauren Wood, RDN
Yield: 3-4 servings
Vegan, gluten free

Method of Preparation:

1. Heat oil in a medium sauté pan over medium-high heat.
2. Once hot, add mushrooms and sauté for 2-3 minutes or until soft.
3. Add garlic and tumeric. Cook until soft for another 1-2 minutes.
4. Add rice and sauté for 3-4 minutes. Rice should start to slightly brown.
5. Add frozen peas and soy sauce and toss until peas are heated through.

Chef's note

You can add 1 pound of cooked meat if desired.