In a world where time is more valuable than almost anything else, it has become increasingly more difficult to fit all of our plans on the proverbial plate and still find time to make home-cooked, nutritious food. Simply said, we can’t add more hours to the day, and unlike material things, the time we spend can never be recovered. As a result, we micro-manage and either try to cut out the seemingly less important tasks or cram them into a shorter period of time.

Think about it. Are you telling me that you have never stood over your kitchen sink and scarfed down a quick handful of snacks instead of a meal? Or, fallen into the group of 25 percent of Americans whose daily nourishment involves an intercom and a drive-through window?

Whether you’re eating fast foods, skipping meals or trying to get your daily nutrition from a vitamin, the concept of saving time but sacrificing your health is a growing problem among all Americans. So what’s the answer? Fresh, simple, un-tampered-with foods made with all-natural and organic ingredients. I know what you may be thinking….organic and all-natural ingredients can be expensive. Well, that may not be the case at all. The growing consensus among health-conscious people is that it’s a trade-off. Pay now (higher priced items such as organic and all-natural foods) or pay later (doctor’s office visits).

So, how do you balance time to create nutritious, flavorful meals and your busy schedule? It’s all in the planning.

1. Use fresh ingredients
Fresh ingredients are packed with more vitamins and nutrients as a general rule. Therefore, you can eat less and still get the benefits. Not to mention, you don’t have to take the time to defrost.
2. Use fast-cooking, high-protein entrée items
Fish, certain lean cuts of beef like flank or skirt steak, tofu, quino, and even poultry cook quickly and pack a protein punch. Just be sure to cut the steak and chicken into thinner, bite-sized pieces to speed up cooking.
3. Marinate your meats
By marinating meats, you are beginning the process of breaking down the proteins. As a result, they will cook more quickly and be more tender, not to mention flavorful.
4. Buy semi-prepared items or items that require little to no preparation
Examples: baby carrots, grape tomatoes, spring mix lettuce, baby spinach, and small sized “new” or fingerling potatoes; things that need only be washed and used.
5. Plan the meals as you buy
Loading your cart at the grocery store with “things that looked good at the time” can lead to great snacking but poor balance in a diet. Try to buy items that compliment each other. Pair the starch, vegetables and proteins while you shop, meal by meal.
6. Spend some time now to save time later
Take part of a day to prepare ingredients for the rest of the week. Things like chopping vegetables, marinating meats and even making sauces can be done in advance. It will come in handy on an especially busy day, and when done with a friend or loved one, it can be a lot of fun!

Mediterranean Red Snapper with a Pine Nut Herbed Couscous (serves two)
This flavorful Northern Italian-inspired dish will give you the nutrition you need with the summertime freshness you crave. Best of all, you’ll have a complete meal on your table in 25 minutes or less.
Prep time: 10 minutes
Cooking time: 10 Minutes

Ingredients:
2- 4 ounce portions of wild red snapper (ask you local market seafood expert to skin and portion them)
2 cups low-sodium chicken broth
¼ cup kalamata olives (pitted)
¼ cup grape tomatoes (washed)
½ cup fresh baby spinach
1 tablespoon garlic
1 tablespoon extra virgin olive oil
4 tablespoons white wine
3 tablespoons fresh oregano
1 tablespoon fresh basil (torn into strips)
1 cup whole wheat couscous
2 tablespoons pine nuts
Kosher salt and freshly ground pepper to taste

Instructions:
Preheat your oven to 350 degrees. Bring two cups of low-sodium chicken broth to a boil. In a bowl, add whole wheat couscous, one tablespoon of oregano, pine nuts and basil. Pour hot chicken stock over the couscous, stir and cover the bowl with plastic wrap. Set aside. In an all-metal two-quart saucepan, add olive oil and place on the stovetop on medium-high heat. Add garlic, two tablespoons of oregano and white wine; let simmer. Next, incorporate the two portions of snapper. Be sure to place them side by side and into the center of the saucepan. Then, add grape tomatoes, kalamata olives and fresh spinach. Cover the saucepan and place it into the pre-heated oven for five to seven minutes. The snapper should be white and flaky. Serve alongside your couscous. Enjoy!

A recent transplant from New York, Christopher has worked in the restaurant business for 17 years, including as Chef/Owner of Picasso’s Plate Catering and Chef de Cuisine at Gideon Putnam Resort and Spa in Saratoga Springs. Chef Aquilino is currently the Culinary Specialist at the South Asheville Earth Fare Market and Café, where he has successfully launched a full-service catering program, hosted a series of five-course beer and wine pairing dinners, and created the all-new meal assembly concept Gourmet 2 Go. For more information, email avl105Culinary@earthfare.com or phone 828-210-0100.

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