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Session 11

Alternative: Make your own frozen meals! Homemade frozen meals are healthier than their store-bought alternatives, are less expensive, and are packed full of variety (you choose what they include!). ► By making your own meals, you can control what goes into them and use quality ingredients like brown rice instead of white rice, organic vegetables instead of conventional, and olive oil instead of palm oil. ► While a frozen meal may be cheaper than a restaurant bill, it’s still more expensive than cooking from scratch. If you prepare your own meals with whole ingredients, you can save $100 a month or more. ► Making your own meals doesn’t have to be time-consuming. Set aside one day a month to cook a few recipes and you will have enough meals to last for weeks on end. You can even make cooking a social event by inviting some friends and sharing recipes—you’ll get to try something new while you chitchat with your buddies. Storage tips ► The aluminum, plastic or glass containers you use to store your meals in should be both microwave/oven- and freezer-safe. Large freezer bags are also a great option. Certain foods will freeze well in a bag, can be defrosted in the refrigerator, placed in a microwave-safe container, and then reheated. ► Before portioning out cooked food into containers, allow it to cool completely first. ► Always leave extra room at the top to allow for expansion of the food during freezing, and make sure food is wrapped well and/or covered with air-tight lids to prevent air from getting in. ► Use a permanent marker to label each dish with a name and a date. Rotate your stock so that the newest meals are in the back and the oldest are in the front for easy access. ► Vegetables should be slightly undercooked to prevent them from becoming mushy when you reheat them. ► Consider posting a freezer inventory list nearby to track the meals (and dates) of everything in the freezer. Check off each item as you remove it. This will prevent forgotten foods from going to waste! ► As a general rule, fruits and veggies stay freezer-fresh for about eight months, fish and shellfish for up to six months, and meat and poultry for three. For maximum quality and flavor though, use each meal within a couple of weeks. And throw out anything from the freezer that smells or tastes “off”! ► Don’t re-freeze defrosted foods. The taste and texture will decline and you risk bacterial contamination.

Session 11; Page 194

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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