SIMPLE MEAL PREP: EATING WITH THE SEASONS

October 1, 2021

Pittsburgh Fitness Project

As the weather changes with the seasons so does our appetite for certain foods. During the summer months, a cool treat like a smoothie sounds appealing. However, as the weather cools off soups and stews sound much more appetizing. Here are some of our favorite simple meal prep for eating as the season’s change.

THE SUPER SIMPLE MEAL PREP : CHILI

Soup/stew or even chili is a perfect way to meal prep during colder months. These are usually able to be prepared quickly by throwing ingredients together and can be prepared to meet a variety of dietary needs. Here’s a super simple chili recipe that can be prepared easily on a Sunday afternoon and eaten all week:

● 2-3 lbs of ground beef, shredded chicken, or meat substitute of your choice

● One jar of your choice of salsa

● Two cans of your choice of beans

TO MAKE:

Season and brown your protein, drain any fat, and combine with salsa and beans in a large pot. Let simmer for 3-4 hours on low heat. Top with your favorite toppings like shredded cheese, avocado, sour cream, tortillas

SEASONAL VEGETABLES: WHAT YOU SHOULD ADD TO YOUR GROCERY LIST

As we move into fall, seasonal vegetables like winter varieties of squash become more popular. This can be a good opportunity to expand your veggie horizons and try something new. Varieties of squash such as acorn, delicata, and ambercup are all varieties that are readily available that can switch up your normal veggie selection. Pumpkins are also a good choice if you’re looking to try something new. Pumpkins and squash can be roasted, baked or boiled among other various ways of preparation.

SIMPLE MEAL PREP: SQUASH SOUP

3 squash – halved and seeded

1 onion – chopped

3 cups vegetable broth

1.5 cups heavy whipping cream

2 tbsp butter

salt and pepper to taste

1. Preheat oven to 325 degrees F (165 degrees C). Place the squash, cut sides down, in a baking dish. Add 1/8 inch water in baking dish, cover with foil and bake 35-40 minutes or until tender. Cool.

2. In a large saucepan, melt butter. Add onion and cook over low heat, stirring occasionally until onion is softened but not brown.

3. Scrape the squash out of the flesh and add to onions. Add the stock and heavy cream. Cook over moderate heat, stirring occasionally, about 25 minutes.

4. Puree the soup in a blender or food processor. Season with salt and pepper to taste and serve.

By Coach Wes Hall