Prep: Benefits of Meal Preparation Tuesday October 20th, 2020 Kate Fosbenner, Nate Haycock, Garret Renslow Albany Medical College- CHOP Team Safety and Hygiene

• Always wash and dry hands thoroughly before ​ • Wear gloves when handling food in public setting​ • Hair tied back and jewelry put away​ • Avoid loose and baggy clothing​ • Knife Safety: Always cut away from yourself and make sure knives are pointed down and away from others​ • Communicate! Let others know you are behind them in kitchen What is • Planning and preparing Meal Prep? ahead of time • Batch cooking • Individually portioned meals • Prepping ingredients • Freezing • Goes hand-in-hand with meal planning Pros & Cons

Pros: Cons: -Saves time in the long run -Time and planning up front -Less food waste -Can feel intimidating at first -Convenient meals at hand -Same meal for multiple -Allows for thoughtful days* choices • Make sure your hands, utensils, and space are clean • Consider time until food spoilage • FDA Food Safety Guide Food https://www.fda.gov/media/90663/download • Appropriately sized containers with good seals Safety • Personal rec: Rubbermaid 3.2 cup Brilliance Containers • Don’t leave food out too long to cool • Divide into smaller containers and refrigerate/freeze • Label/date your containers if possible • Look before you eat! • Observe for any signs of spoilage (mold, smells) Steps to Meal Prep

1. Decide on a recipe (or recipes!) -Consider how many portions/nutrition 2. Make your grocery list 3. Prepare your ingredients and get cookin’ 4. Store your food 5. Enjoy your delicious, nutritious meals! Basic Example Unfortunately not my dog  A Personal Example

• “I’m nearly on my last prepared meal. I think I want to make a vegetarian chili and some cornbread next!” • Look for a good recipe and see how many servings it makes. • Check what ingredients I have and make my grocery list (ingredients/amounts). • Gather my ingredients, prepare (wash/chop/measure), and ! • Put one portion of the chili into a bowl for and the remaining portions into their own containers. • I can then put those containers in the fridge and enjoy my dinner! But it can be whatever works best for you!

It just depends on your preferences, needs, and schedule. • Prepping twice/week works for many • Can store recipes in an app or in a folder and note portions • https://www.verywellfit.com/recipe-nutrition- analyzer-4157076 • Invest in containers you like, if possible Tips and • Leave room customization • Meal prep anything you want- even ! tricks! • Use frozen or canned goods for even easier prepping • Freeze servings of /chili in freezer bags • Not all refrigerate/freeze equally Sources

• https://www.fda.gov/media/90663/download • https://www.today.com/food/usda-issues-reminder-about-how-safely- meal-prep-t156194 • https://www.goodhousekeeping.com/food-recipes/a28377603/how-to- meal-prep/ • https://www.verywellfit.com/recipe-nutrition-analyzer-4157076 Sheet pan Fajitas recipe

• 1 – 14 oz. package extra firm tofu, drained Instructions: • 1 red onion, sliced • Drain liquid from the tofu and press to remove all excess water. Wrap with a clean towel or paper towels and place a skillet or heavy plate on • 1 green bell pepper, sliced top. Cut tofu into 1/4″ thick slices and set aside. • 1 red bell pepper, sliced • Preheat oven to 375º and line two baking sheets with parchment paper. • 3 Tablespoons olive oil • In a small bowl, combine salt, paprika, pepper, chipotle, cumin, • 1 teaspoon sea salt cayenne, and garlic powder. Stir together. • 1 teaspoon paprika • Spread tofu slices onto the sheet pan and drizzle with 2 Tablespoons of oil. Sprinkle 1/4 of the seasoning over them, then flip the slices and • 1/2 teaspoon black pepper sprinkle with 1/4 of the seasoning. • 1/2 teaspoon chipotle powder • On the second sheet pan, spread bell peppers and onion. Drizzle with remaining oil and sprinkle the other half of the seasoning. Mix to coat • 1/4 teaspoon cumin evenly. • 1/8 teaspoon cayenne • Remove both pans at the halfway mark to stir for even baking. • 1/8 teaspoon garlic powder • While the veggies are baking, you have just enough time to make your • 2 cups cooked brown rice or quinoa brown rice or quinoa or other grain of choice! • Optional • black beans • guacamole https://thefitchen.com/sheet-pan-tofu-fajitas/

Turkey Croquettes

INGREDIENTS INSTRUCTIONS • 12 oz cooked turkey breast, chopped fine (a food processor In a large bowl, mash potatoes with 1/4 cup broth, salt and or chopper is great for this) pepper. Set aside. • 3 medium potatoes, peeled, cooked and mashed Saute garlic, and onions in oil over low heat. Add parsley, salt and pepper and cook until soft, about 2-3 minutes. • 3/4 cup chicken broth Add turkey, and remaining broth, mix well and shut heat off. • 2 teaspoons olive oil Add turkey to mashed potatoes and using your clean hands mix • 3 cloves garlic well. Taste for salt and adjust if needed. • 1 medium onion, chopped Preheat oven to 450°F. • 1/2 cup parsley, chopped Measure 1/4 cup of mixture then form into croquettes. Place on • salt and fresh pepper waxed paper. Repeat with remaining mixture. Dip each croquette in egg mixture, then breadcrumbs and place • 1/2 cup seasoned whole wheat bread crumbs on a parchment lined cookie sheet for easy cleanup. Spray • 1 egg, whisked generously with olive oil (about 1 tbsp worth). Bake in the oven about 15 minutes, or until golden. • olive oil spray • leftover turkey gravy for serving, optional https://www.skinnytaste.com/baked-turkey-croquettes/