430 Nutrition & Wellness for Life Copyright Goodheart-Willcox Co., Inc. Prepare Items in Advance As you write your weekly menu, consider items for recipes that can be prepared a day or two in advance. For instance, chopping green peppers and onions for the chili on Sunday when you have more leisure time will save time on Tuesday’s meal preparation (Figure 17.14). Measure the dry ingredients for the corn bread on Sunday and keep them in an airtight container until you are ready to make the corn bread on Tuesday. Carrot sticks for the week’s lunches can be prepared on Sunday. Chop a week’s worth of walnuts for the breakfast oatmeal and keep them in the freezer. Use Time-Saving Devices Many small appliances can save preparation and cooking time. Food proces- sors can save time when chopping, grating, or mixing large portions of fruits, veg- etables, or other ingredients. Pressure cookers reduce cooking time. Slow cookers and bread machines allow you to prepare foods in the morning and have them ready to eat at dinnertime. WELLNESS TIP Healthful Quick Cooking When planning meals for a busy week, choose healthful quick-cooking methods such as steaming, microwaving, and stir-frying to retain more nutri- ents. Use high-temperature cooking methods, such as deep frying, less often because they result in greater nutrient loss. Figure 17.14 Many types of vegetables can be cut in advance to save time during meal preparation. BravissimoS/Shutterstock.com