Healthy Eating While Caregiving

You don’t have to be perfect when trying to eat healthy as a caregiver, but try to stay away from processed foods, eat whole grains and stick to vegetables, whether they’re frozen or fresh. Frozen vegetables are especially versatile because you can use them in cooking and put them into smoothies without having to add ice, which waters them down.

Prepare meals ahead of time

Caregiving means being on the move, so often we don’t have the time to spend cooking and preparing a meal for our loved ones and ourselves. That’s why it’s crucial to plan ahead and make multiple servings of simple healthy meals that you can grab and take with you. One of the best and easiest foods to prepare ahead of time is boiled eggs. They’re packed with protein, and you can boil a dozen at a time. You can also prepare a big batch of soup or stew to stick in the fridge, or freeze to keep long term. Below is a great chicken soup recipe that’s easy to make on the stove top or in a Crock-Pot.

Use an electric cooking pot

Caregiving can be a full-time job, so it’s important to use tools that let us focus on our loved ones. You can leave a Crock-Pot on overnight, and in the morning have lunch or dinner readily available to serve, sometimes for more than one day. And there’s a bonus: A long-simmering meal is one of the best smells there is.

Here’s one of my favorite Crock-Pot recipes that’s hearty, healthy and easy.

Slow & Low Lentil Soup

2 cups dried lentils
8 cups vegetable stock
2 small Spanish onions, diced
3 celery spears, chopped very small
1 whole carrot, chopped
1 whole bay leaf — dry (in the spice aisle of a grocery store)
9 cloves garlic, chopped
1/2 teaspoon kosher salt
1/8 teaspoon white pepper
1/2 teaspoon dried leaf oregano
1/2 teaspoon fresh thyme sprigs
1/4 teaspoon crushed red pepper flakes (optional—add to vegetable stock in the beginning, if used)
1 tablespoon chopped cilantro (optional—add to vegetable stock, if used)
1/4 cup parsley, chopped (optional—add at the end, 5 minutes before serving, if used)
1/4 lemon, cut into a wedge
1 medium fresh tomato, chopped small

Preparation:
Soak lentils overnight; if you do not have enough time, soak for 2 hours.

Rinse lentils and drain soaking water. Place in cooker. Add 8 cups of vegetable stock and remaining ingredients except tomatoes, parsley and lemon. Cook on low for 8 to 10 hours or overnight. Add tomatoes.

Turn to high and cook 15 minutes longer, until hot. Squeeze the lemon wedge into the soup before serving. You can also add some parsley 5 minutes before it is to be served. If you want to really bring out all the flavors before you add them to the pot, get a medium sauté pan and heat it on medium heat. Add 1 tablespoon extra-virgin olive oil, and add all of your ingredients except the lemon, tomato and half of the salt, and sauté for 3 minutes, then add to your pot.

Chicken Noodle-Cilantro-Lime-Garlic Soup, Low and Slow Style

1 teaspoon extra-virgin olive oil
1/3 cup onion, chopped
7 cloves garlic, minced
1/2 cup carrots, diced
1/3 cup celery, chopped
5 ounces cooked chicken breast, chopped
3 cups low-sodium chicken broth
1 cup vegetable broth
1/8 teaspoon oregano
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground or cracked pepper
1 tablespoon chopped parsley
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon dried rosemary
1/2 bay leaf
1/8 teaspoon hot sauce (optional)
1/4 cup lime juice, freshly squeezed
2 tablespoons cilantro, chopped
1 cup egg noodles, cooked

Place a medium pot on the stove. Turn your flame or heat dial to medium. Add extra-virgin olive oil and toss in onion, garlic, carrots and celery, and cook, stirring constantly, for 5 minutes. Add chicken and broths, plus oregano, kosher salt, black pepper, parsley, basil, thyme, rosemary, bay leaf and hot sauce (optional). Bring to a boil, then reduce heat and simmer 1 hour. Let sit 3 minutes before serving. 

Add cooked egg noodles to each separate bowl and pour the soup on top of the noodles. (If you have leftovers and reheat them, your noodles will not turn into mush.) When done, stir in lime juice and cilantro right before serving.

Crock-Pot version

Place uncooked chicken and all other ingredients, except the cooked noodles, into the pot. Set on medium heat and let cook for 4 hours or until chicken has reached an internal temperature of 165 degrees. Serve with noodles.

Egg noodles

In a small soup pot, heat 4 cups of water to a boil; add noodles. Cook for 7 to 8 minutes and stir every 2 minutes, or until tender. Cool under running water, drain and set to the side until needed. To make sure the noodles don't stick to one another while they cool, either lightly spray them with nonstick cooking spray and stir, or mix in 1/2 teaspoon extra-virgin olive oil.

Serves: 3