Organic Vegetable Meal Prep Ideas For Busy Weeknights

By Rose Swartz May 5, 2023 12 mins read 75 Views

Keeping a healthy diet while juggling a busy schedule can be tricky. But focusing on mindfulness and avoiding temptation can help you maintain your dietary goals.

One way to ease the stress of a busy weeknight is to meal prep your veggies ahead of time. Having them ready and waiting to go in the fridge will save you tons of time on busy nights.

Prep your veggies ahead of time.

Prepping vegetables ahead of time can save you a lot of cooking time. It's also a great way to reduce food waste and make sure you're getting enough veggies in your diet.

Vegetables that you're planning to eat later are best prepared as soon as possible - they lose nutrients and flavor when exposed to the storage environment. Select vegetables with a good shelf life and wash them well in cool water.

Blanch vegetables to prevent wilting and increase shelf life, then pack them in freezer containers or bags. You can find more information about how to prepare and freeze different veggies in the National Center for Home Food Preservation's website.

Leafy greens like kale, chard and collards can be easily prepped for a tossed salad, simply stem them, chop and rinse them in cold water, wrap them in a paper towel and store in the refrigerator up to four days. This is the easiest way to add greens to a dish without having to worry about them wilting during transport or while reheating.

Make a big pot of soup.

Soup is a great way to turn vegetables that are on their last legs into something nutritious and delicious. It also minimizes food waste.

The key is to make sure all your ingredients are ready before you turn the pot on to cook. This means taking veggies out of the fridge, chopping them up and measuring out stock.

Simmering your soup is the key to a great flavor, because it allows flavors to infuse and absorb the liquid. This can happen as soon as the soup starts boiling or after it simmers for awhile.

You should stir your soup often, but not too often. If you move the veggies too much, they can get mushy and alter the texture of your soup.

If you want to thicken your soup, add 2 tablespoons of corn flour and water, stirring until the mixture has thickened. This normally takes 3-5 minutes.

Make a big batch of quinoa.

A healthy and protein-packed alternative to rice, quinoa (pronounced KEEN-wah) is a great way to add fiber and a variety of nutrients to your diet. It's also an inexpensive, easy to prepare grain that's delicious and versatile!

To make a big batch of quinoa, rinse and soak the grains in filtered water for an hour or so before cooking. Rinsing quinoa helps reduce the bitter flavor that can occur from excess saponins.

Cooked quinoa is delicious with chicken, fish or pork or as a side dish in salads. Toss cooled quinoa with fresh scallions and thyme for a tasty, high-protein meal!

Once cooked, store the quinoa in freezer bags. It's best to use quart-size bags; squeeze out the extra air and stack them for maximum freezer storage space!

Make a big batch of rice.

Rice is a pantry staple that works well with dozens of different recipes. You can serve it as the base for creamy sauces or a savory stir fry, or bulk up slow-cooked stews.

It’s easy to make a big batch of rice, and the cooked grains can last in your fridge for up to four to seven days. It’s also a great way to save time on busy weeknights, as it doesn’t require any special equipment and takes just a few minutes to prepare.

Start by measuring out how much water you’ll need to cook your rice. Then, rinse the rice before cooking to remove excess starch that could make it sticky or clumpy.

Bring the water to a boil, then add your rice and simmer until all the liquid is absorbed. Keep your pot covered throughout the cooking process to avoid burning the rice.

Frequently Asked Questions

What are organic foods?

Organic produce is free from synthetic fertilizers, pesticides, sewage sludge and confinement feeding. No growth hormones or animal testing are done. These crops can naturally grow, so no chemicals are used by farmers to combat pests or weeds.

Organic farming practices help maintain soil quality and reduce erosion. Organics are also better for your health as they contain more nutrients that conventional food. Organic foods are often higher in fiber, lower in fat, and less calories than those produced conventionally.

How can I tell if my produce has been certified organic?

These labels will help you ensure that organic produce is purchased.

USDA Organic Certified: Produces certified by USDA as 100% organic.

Certified Naturally Grown – Produce that meets strict organic standards but has not received USDA certification.

Pastured/Freerange - Products made from animals who graze freely and are outdoors.

These labels indicate whether the product meets certain criteria.

There are no synthetic pesticides or fertilizers
No genetically altered organisms
Animals are never given antibiotics
Animals are not ever given hormones.
No growth-promoting drugs
No feed additives
No artificial ingredients
No irradiation
There's no sewage waste sludge
GMOs are not allowed
There have never been any antibiotics given.
No hormones ever given
There are no growth-promoting drugs
No feed-additives
No artificial ingredients
No sewage solids (if it's not GMO).
No irradiation

I hope this article has been helpful.

What is organic beef?

Organic meat means real food, grown without artificial fertilizers or pesticides. This also means that animals weren't given any genetically modified feed. The meat is safe to consume because it contains no harmful chemicals.

Organic meats are better for the environment. The pollution levels in our environment are reduced when we eat organic foods. Organic farmers don't use harmful chemicals to kill birds and insects, which helps wildlife.

Buy organic meats whenever possible. This is the best way for you to eat healthy, organic meats. Buying local helps keep more money circulating within the community rather than going out of state. Local businesses often pass savings on to customers who shop locally. Local businesses are more likely to keep jobs here than export them abroad.

Statistics

Nutrients like omega-3 fatty acids were up to 50 percent higher in organic meats and milk than in conventionally raised products.[3] (en.wikipedia.org)
Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)
Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)
When packaged products indicate they are “made with organic [specific ingredient or food group],” they contain at least 70% organically produced ingredients. (usda.gov)

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How To

What happens to your body when you switch to organic products?

Organic products do not contain synthetic fertilizers or hormones. They come only from natural sources of water and free-range animals. They are organic because they don't contain any additives or chemicals. This product is natural and does not contain any harmful substances.

Natural means how food is grown. This term is often used to refer to foods that are not processed into final forms (such as fruits). Natural foods are usually fresher than processed foods, as they haven’t been exposed to heat, radiation, chemical preservatives, or other treatments. However, some people believe natural doesn't necessarily mean healthy. Many experts say there isn't much difference between conventional and organic foods. Both types of food are tested for safety, quality, and purity. Organic produce has less pesticide residues and pollutant than conventionally grown food.

In general, most grocery stores now offer organic options. Check with your local market if you want organic meat, poultry, dairy, eggs, and seafood. Some companies offer only organic products while others have separate sections. You should look for USDA Certified Organic, Non GMO Project Verified (Biodynamic Association Certified), Rainforest Alliance Certified, and other certifications.

These foods should be avoided by women who are pregnant or breast-feeding. Pesticides can harm unborn infants and babies.