How to cook healthy meals in 15 minutes

A new report shows Canadians are eating more convenience foods and cooking less. Rosie Schwartz explains how to make "fast food" without taking a health hit

It's March and that means it's once again Dietitians of Canada's National Nutrition Month. This year's theme Celebrate Food ... From Field to Table looks at what we eat from a wide range of perspectives - from the pros and cons of being a locavore or opting for organic foods to assorted matters dealing with the basics of food preparation.

And it seems that the basics of preparing meals is taking a beating, according to a report Eating Patterns in Canada (EPIC) - 12th Edition, conducted by the NPD Group, a research company that monitors what Canadians are putting on their plates.

The annual study on eating trends in Canada found that Canadian households consumed an average of 380 meals with homemade dishes in 2009, down from 398 in 2008 and a high of 423 in 2003.

Forget about home cooked casseroles made from scratch. Instead shoppers are more likely heading to the aisles of their local grocery stores for the convenience of single-step frozen meals. They're also looking for meal fixings that be prepared in 15 minutes or less. The NPD Group reports that more than 75 per cent of meals in 2009 were prepared in this timeframe.

While Canadians may be thinking about local food and the 100 Mile Diet movements, they are living life in the fast lane and want dinner on the table in a flash. But while homemade meals are becoming less common, frozen food consumption is on the rise. And while there are loads of nutritious offerings in the frozen food aisle, the report lists the top five frozen food choices by consumers in 2009 as vegetables, ice cream, french fries, pizza and chicken.

There is good news, though, to report: Canadians do want to boost the nutritional ratings of their meals. The survey showed that 76 per cent of consumers claim nutrition as the most important criteria when planning their meals. This compares to only 13 per cent who claim taste is more important than nutrition. Sodium (85 per cent), saturated fats (84 per cent) and trans-fats (85 per cent) were the top three ingredients Canadians are trying to avoid while seeking products that had prominent claims of fibre, anti-oxidants and omega-3 fatty acids.

But here's the kicker: if you're trying to cut down on sodium and fat but still use convenience items, it can be a very tough task. It can also be time consuming to sort through the sea of sodium-laden products.

So why is there a contradiction in what Canadians are doing? Simply put, there is the perception out there that there is not enough time to make a meal from scratch. But truth be told, it's all about organization. It needs to be done occasionally and then everything is set.

Consider this: How many times do you wonder about what to make for dinner right before dinnertime? If late afternoon is when you make your decisions, it's no wonder that making a meal from scratch holds little appeal. It's a time when energy levels often wane and coming up with ideas for quick nutritious eats can seem like an Olympian feat. Plus all too often, you're likely missing an ingredient or two if you do have any inspirations.

Instead put together a menu that you can use over a few months and change according to the seasons and what's available or on special at the supermarket.

Posted in: Health