Top 3 Healthy Shortcuts: Minimum Processing, Maximum Convenience

+ recipe for a rush-hour grain bowl

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Now that you have some perspective on ultra-processed foods (if you missed my previous newsletter about that, click here), I’m sharing some of my strategies for eating minimally processed in a way that’s maximally easy.

One of the reasons people rely on ultra-processed foods is for convenience. We are all running around doing our best to keep up with demanding schedules, so, as I’ve said, it’s perfectly fine to grab a packaged energy bar as you run out the door, or go for a frozen meal once in a while. But don’t be fooled by the false narrative that those are the only convenient options. There are plenty of less-processed foods that can be pulled together quickly and easily. For example, a little bag of nuts and dried fruit is much less processed than a packaged bar and is just as convenient (and better tasting, to me, anyway).

When I need a meal on the table fast and I don’t feel like putting much effort into it, I rely on key healthy shortcuts---wholesome, less-processed ingredients that can come together easily to make a nourishing, satisfying meal. Here are my top three:

Low and No-Prep Produce

Sure, I love to shop at my local farmers market and come home with just-picked vegetables that still have dirt clinging to them. But I also live in the real world where that is not always practical. When I am pressed for time and energy, I rely on fresh produce that has already been washed and/or cut, such as prewashed spinach, kale and arugula, precut butternut squash, bagged slaws, as well as items that need very little or no prep such as grape tomatoes, Persian cucumbers, berries and grapes. There are so many convenient, minimally-processed fresh items to take advantage of –you just need to keep your eyes (and mind) open in the produce department.

Simply Frozen

Frozen fruit, vegetables and grains with nothing added to them are considered minimally processed, and they have comparable nutritional value to fresh. Frozen fruit is the best in smoothies as it makes them extra frothy and thick. I always have a variety on hand but probably use mango and berries the most.

The frozen vegetables I cannot live without are chopped spinach, peas, and corn, but I also often buy frozen broccoli, edamame and mixed vegetables too.

I have recently discovered bags of simply frozen grains, such as brown rice and quinoa, with no added ingredients. You just thaw as much as you need at a time in the microwave or on the stove top which makes it super convenient for getting a whole grain on the table, as you can see from the rice bowl recipe here, below.