Category: Health

Meal Prep Like a Pro: Easy Ideas for National Nutrition Month

Meal Prep Like a Pro: Easy & Nutritious Meal Ideas

Meal prep is the key to stress-free, healthy eating! March is National Nutrition Month, making it the perfect time to refresh your eating habits and set yourself up for a week of healthy, delicious meals. Meal prepping is one of the best ways to save time, reduce stress, and stay on track with your nutrition goals. Whether you’re new to meal prep or looking for fresh ideas, we’ve got you covered with easy, nutritious meal planning tips and recipes to keep you fueled all week long.

Why Meal Prep?

Life gets busy, and making healthy choices on the go can be challenging. Meal prepping helps you: Reduce food waste and save money

Save time during the week

Avoid unhealthy last-minute food choices

Maintain balanced nutrition without the hassle

Reduce stress by knowing what’s for breakfast, lunch, and dinner ahead of time

How to Get Started with Meal Prep

Plan Your Meals
Start by choosing simple, nutritious meals you enjoy. Think about breakfasts, lunches, dinners, and snacks that are easy to prepare and store. Consider incorporating lean proteins, whole grains, and plenty of fresh fruits and vegetables for a balanced diet.

Make a Grocery List
Once you’ve planned your meals, create a shopping list with everything you need. Shopping with a list helps you stick to your budget, avoid impulse buys, and ensure you have all the ingredients for a successful meal prep session.

Batch Cook & Store Properly
Dedicate a few hours one day a week to cooking in bulk. Invest in quality storage containers to keep meals fresh and portioned correctly. Refrigerate meals for up to four days, and freeze extras for future busy days.

Prep Smart, Not Hard
Chop veggies, marinate proteins, and cook grains ahead of time to make assembling meals easier throughout the week. Using versatile ingredients like roasted chicken, quinoa, or roasted veggies allows you to mix and match different meals without getting bored.

Easy & Nutritious Meal Prep Ideas

Need some inspiration? Here are some delicious and healthy meal prep ideas to get you started:

Breakfast: Overnight oats with chia seeds, almond butter, and fresh berries. Simply mix rolled oats, almond milk, chia seeds, and honey in a jar, let it sit overnight, and enjoy a ready-to-eat breakfast in the morning.
Lunch: Grilled chicken with quinoa, roasted veggies, and a homemade vinaigrette. Cook a batch of quinoa and roasted veggies in advance, and portion them with grilled chicken for easy grab-and-go lunches.
Dinner: Turkey and black bean chili with whole grain rice. Make a big batch and freeze portions for quick, hearty dinners.
Snacks: Hummus with sliced cucumbers and bell peppers, or Greek yogurt with honey and granola for a satisfying mid-day bite.

Additional Meal Prep Tips

Use the Right Containers: Invest in BPA-free, leak-proof containers to keep meals fresh longer. Glass containers are great for reheating.

Label & Date Everything: This helps track freshness and ensures you eat meals before they go bad.

Keep It Balanced: Aim for a mix of protein, healthy fats, and fiber-rich carbs in every meal.

Freeze Smartly: Soups, stews, and grain-based dishes freeze well, making them great options for meal prep.

Rotate Recipes Weekly: Keep things interesting by switching up proteins, veggies, and grains so you don’t get bored.

    Stay Inspired & Keep It Fun

    Meal prepping doesn’t have to be repetitive! Try new recipes, switch up ingredients, and use different seasonings to keep your meals exciting. If you need more inspiration, check out our blog for healthy recipes, shopping tips, and more ways to simplify mealtime.

    Looking for more recipe inspiration? Be sure to check out Cooking With Heart: A Recipe for American Heart Month and Crush Your Goals (And Stay Warm) With This Cozy Kale & Quinoa Salad Recipe for even more healthy, delicious ideas!

    Shop Smart for Meal Prep Success

    At The Market, we’ve got everything you need to make meal prepping a breeze. From fresh, high-quality ingredients to meal prep containers and storage solutions, we’re here to help you stay on track with your nutrition goals. Stop by your local store and see how we can make your meal prep even easier!

    This National Nutrition Month, challenge yourself to plan ahead, eat well, and enjoy stress-free meals all week long. Happy prepping!

    Freshen Up Your Winter: Keep Produce Flavorful Longer

    Winter can be a tricky season for produce lovers, with many fruits and vegetables having shorter shelf lives due to their seasonality. At The Market, we’re here to help you tackle the winter blues with strategies that keep your produce fresh, flavorful, and budget-friendly. Explore the freshest seasonal options and practical tips to make the most of your fruits and veggies.

    Winter can be a tricky season for produce lovers, with many fruits and vegetables having shorter shelf lives due to their seasonality. At The Market, we’re here to help you tackle the winter blues with strategies that keep your produce fresh, flavorful, and budget-friendly. Explore the freshest seasonal options and practical tips to make the most of your fruits and veggies. Here are our top tips:

    Understand Seasonal Produce

    One way to ensure your produce stays fresh longer is to shop for fruits and vegetables that are naturally in season during winter. Produce that’s in season is often fresher, tastier, and longer-lasting because it hasn’t traveled as far to get to your local store.

    Winter Seasonal Produce

    • Root Vegetables: Carrots, sweet potatoes, turnips, and beets are hardy and store well.
    • Citrus Fruits: Oranges, grapefruits, and lemons are at their peak in the colder months.
    • Cruciferous Vegetables: Cabbage, Brussels sprouts, and kale thrive in winter.
    • Squash: Butternut, acorn, and spaghetti squash are hearty options that last for weeks.

    At The Market, we stock a wide variety of seasonal produce to help you make the most of what winter has to offer. Stop by your local store to discover what’s fresh this week.

    Tips for Storing Produce

    Proper storage can extend the life of your fruits and vegetables. Follow these guidelines to keep your produce fresh longer:

    1. Use the Crisper Drawer Wisely:
      • Keep fruits and vegetables separate, as some fruits release ethylene gas that can speed up ripening in vegetables.
      • Adjust the humidity settings:
        • High humidity for leafy greens and vegetables like broccoli and carrots.
        • Low humidity for fruits like apples and pears.
    2. Store Produce Dry: Excess moisture can lead to mold and spoilage. Pat produce dry before storing and avoid washing until you’re ready to use it.
    3. Know What Goes on the Counter: Some produce, like bananas, avocados, and tomatoes, should stay at room temperature until ripe. Once ripe, move them to the fridge to slow further ripening.
    4. Use Breathable Storage Options: Store root vegetables like potatoes, onions, and garlic in a cool, dark, and ventilated space. Avoid plastic bags, which can trap moisture and cause spoilage.
    5. Freeze What You Can’t Use: If you notice produce starting to turn, freeze it before it goes bad. Chopped fruit can be stored for smoothies, and vegetables can be prepped for soups or stews.

    Shop Smarter

    Shopping smarter is key to reducing waste and getting the most out of your produce. Here’s how The Market can help:

    • Buy Smaller Quantities: If you find produce spoiling before you can use it, consider buying smaller amounts. Our fresh produce section is restocked regularly to ensure quality.
    • Explore Seasonal Options: Stick to winter-friendly produce to enjoy longer-lasting freshness. Look for signs in-store or ask a team member for recommendations.
    • Check for Deals: Seasonal produce often comes with lower prices. Check The Market’s weekly ad to find the best deals on fresh fruits and vegetables.

    Stay Fresh This Winter With The Market

    Winter doesn’t have to mean wasted produce. By shopping smart, storing your fruits and vegetables correctly, and choosing seasonal items, you can enjoy fresh, healthy meals all season long. Visit The Market to stock up on everything you need for a fresh start this winter!
    Looking for more inspiration? Check out our previous blogs:
    Three Salads That Make Resolutions Easy for quick, healthy meal ideas to keep you on track.
    Crush Your Goals (And Stay Warm) With This Cozy Kale & Quinoa Salad Recipe for a hearty winter meal idea that’s both nutritious and satisfying.

    Fresh Finds: Celebrating Spring’s Bounty with Seasonal Produce

    Welcome to the vibrant world of spring produce, where every trip to The Market is an adventure waiting to happen! As the weather warms up and flowers start to bloom, it’s time to celebrate the bounty of delicious fruits and veggies that spring brings our way. From juicy apricots to zesty limes, and everything in between, our produce aisle is bursting with vibrant colors and flavors just waiting to tantalize your taste buds.

    But we know that picking out the perfect produce can sometimes feel like a daunting task. That’s why we’re here to help! Here are a few tips and tricks to ensure you’re selecting the freshest, tastiest fruits and veggies:

    Look for vibrant colors: When choosing produce, opt for items that are bright and vibrant in color. This often indicates ripeness and freshness. For example, look for deep green broccoli or bright yellow lemons.

    Check for firmness: Give your fruits and veggies a gentle squeeze to check for firmness. They should feel firm to the touch but not too hard or too soft. This is especially important for items like avocados and apricots.

    Sniff it out: Don’t be afraid to give your produce a sniff! Fresh fruits and veggies should have a pleasant, natural aroma. If something smells off or overly ripe, it may be best to pass on it.

    Consider seasonality: Take advantage of what’s in season! Seasonal produce is often at its peak freshness and flavor, so be sure to look for items that are in season during the spring months.

    With each season offering its own bounty, there’s always something new to discover at The Market. Below you will find a list of some of the spring produce awaiting you in our aisles!

    Cooking With Heart: A Recipe for American Heart Month

    February is a month of love, and what better way to express love than by taking care of your heart? In honor of American Heart Month, we invite you to try this recipe that is not just a feast for the taste buds but a celebration of heart health. This recipe features succulent salmon with a delightfully refreshing citrus ginger honey glaze. So, join us in celebrating love and heart health this February, and let your shopping experience be a loving step toward prioritizing your well-being.

    Citrus Ginger Honey Glazed Salmon with Whole Grain Rice and Sugar Snap Peas

    Ingredients: Serves 4

    • 1/2 teaspoon fresh ginger (peeled, grated)
      OR
    • 1 teaspoon dried ginger
    • 1 clove fresh garlic (minced)
      OR
    • 1 teaspoon jarred, minced garlic
    • 2 teaspoon vegetable oil
    • 2 teaspoon low-sodium soy sauce
    • 1 teaspoon honey
    • 2 tsp fresh or jarred lemon juice (about 1/2 a lemon)
    • 2 Tbsp fresh basil (or 6-8 leaves) chopped
      OR
    • basil
    • 1 lb boneless, skinless salmon (cut into 4 – 4 oz. filets)
    • 1 cup uncooked brown rice
    • 2 cup fresh sugar snap peas
    • 8 lemons (thinly sliced)
    • aluminum foil

    Directions:

    Preheat oven to 450° F. In a large bowl, combine ginger, garlic, vegetable oil, soy sauce, honey, lemon juice and basil and add fish. Marinate in refrigerator for 10 minutes.

    Prepare rice according to instructions on package, excluding any salt or oil.

    Cut 8 pieces of aluminum foil; wide enough to fit one piece of salmon and ½ cup of snap peas.

    Remove fish from marinade and discard remaining marinade. Arrange lemon slices on top and bottom of fish filet. Place one fish filet and half of snap peas together on one piece of parchment. Cover with another piece of foil and tightly fold together top and bottom edges of foil to create a seal to the steaming pouch. Repeat for second portion. Place on baking sheet and bake for 12 minutes.

    Carefully cut open pouch and remove contents. Put salmon and snap peas over rice and serve.

    The original recipe can be found here.

    New Year, New Pantry: A Guide to Stocking Up on Healthy Staples at The Market

    As the new year unfolds, there’s no better time to revitalize your kitchen and embrace a healthier lifestyle. At The Market, we’re excited to guide you on a journey of transforming your pantry into a hub of nourishment and wellness. Join us as we explore the essential steps to stocking up on wholesome staples that will elevate your cooking and support your well-being.

    The Essentials

    Kickstart your pantry makeover by focusing on foundational items that form the basis of nutritious meals. From whole grains and legumes to heart-healthy oils, The Market is here to ensure your pantry is packed with goodness.

    Fresh Produce

    If you’ve been here a while, you know we like to boast about our vibrant and abundantly stocked produce section at The Market. Beyond its visual appeal, it’s worth noting that, as you’re already aware, fruits and vegetables serve as essential nutrient powerhouses for a wholesome diet. On your next grocery run, make it a mission to fill your cart with a variety of different colors. From vibrant reds of ripe tomatoes, to the lush greens of crisp spinach, and the sunny yellows of sweet bell peppers – The Market has everything you need to create a rainbow on your plate! 

    Smart Snacking

    Indulge your snack cravings without the guilt! We all know that sometimes the snack attack hits, but here at The Market, we’re flipping the script – snacking doesn’t have to be an indulgence; it can be a source of nourishment. From nutrient-packed nuts and seeds to wholesome crackers and dips, we have snacks that transform your munching moments into delicious and nutritious experiences.

    From our bountiful produce section that bursts with colors to the nutrient-packed snacks that redefine indulgence, your journey to a well-stocked and wholesome pantry begins here at The Market!

    Spring at The Market

    What once was white, let’s now turn green! After the harsh and long winters, we inevitably get excited for the season change. Spring brings warmer air, budding trees, longer days, and of course, a new harvest! So, what fruit and vegetables can we see coming into spring harvest? Below, we list 5 of our favorite foods that are more plentiful in spring and their nutritional factors:

    Arugula

    Arugula is rich in nutrients and low in sugar, calories, carbohydrates, and fat. It’s high in several vital nutrients including: Vitamin A, a powerful antioxidant that supports immune function, cell growth, overall eye health, and night vision. It also helps maintain heart, lung and kidney function.

    Like most tender greens, arugula is perishable and needs to be used within a few days of purchase. Our tip is to look for crips leaves with no moisture

    Mushrooms

    Feeling sick? Eat a mushroom. Throughout history, civilizations have treasured mushrooms as a source of strength and healing. The average American eats nearly three pounds of mushrooms a year, according to the Agricultural Marketing Resource Center. Mushrooms contain health-boosting vitamins and minerals, along with protein and fiber. For example, one cup of cremini mushrooms has only 15 calories, but 2 grams of protein and nearly 1 gram of fiber.

    Rhubarb

    Rhubarb has more benefits than being in a pie (though we can all agree it might be the best way to have it). Rhubarb is rich in antioxidants, particularly anthocyanins (which give it its red color) and proanthocyanidins. These antioxidants have anti-bacterial, anti-inflammatory, and anti-cancer properties, which help protect you from many health-related issues such as heart disease, cancer, and diabetes

    Sprouts

    These tiny morsels provide BIG nutrition. Sprouts are rich in a number of important nutrients. While the specific ratio of nutrients varies depending on the type of sprout, they generally contain high levels of folate, magnesium, phosphorus, and vitamin K. In fact, they have higher amounts of these nutrients than fully-grown versions of the same plants.

    Turnips

    Ahh, the turnip, the potatoes’ cousin. Turnips are a fantastic alternative for potatoes and are a good source of vitamin B6, folate, calcium, potassium, and copper. A very good source of dietary fiber, vitamin C, and manganese. The turnip greens are a super food and packed with nutrients.