Quick and Easy 3-Step Process to Creating a Simple, Healthy Meal

Select your protein, starch, fruit or vegetable, herbs and spices

Stocking up on a large variety of fresh vegetables and fruits will help you in this process...

• Choose items with lots of color. Different colors make the meal more interesting and healthy
• Buy lean cuts of meats and whole grains (brown rice or barley vs. white rice, whole wheat pasta vs. white).
• Stock your cupboard with lots of different herbs and spices. This is the key to making your meals taste different. (And when you have different tasting foods, your palate won't get tired and you will eat less).

Once you have your theme, you can determine what foods and tastes match. For instance, if you choose the Asian theme, you could select chicken breast for your protein. Almost all the fresh vegetables in your refrigerator or frozen vegetables could be used, and rice (brown is best). You could use ginger, garlic, crushed red chili peppers, black pepper, a touch of tamari or soy sauce, honey and fruits. Mix and match to see what taste you like best. Just start with one spice and keep adding until you get the taste you and your family likes.

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