Eating well is an important part of your health and wellness journey. But there can be many barriers to preparing and eating healthy and nutritious meals. 

• Lack of time 
• Inability to cook 
• No access to fresh foods 
• Cost of healthy ingredients 

As part of his ongoing Health Seeker's Journey, our President & CEO, Bertram L. Lawson II, met with Dr. Sandy Sarcona and her students from West Chester University's School of Health Sciences to learn about cooking healthy and nutritious meals.

Watch and learn about creating meals that focus on three elements - low cost, easy to prepare - and nutritious, of course!

Preparing Meals vs Cooking from Scratch

If you are short on time or don't feel confident in your cooking abilities, look for opportunities to prepare meals - instead of cooking all elements from scratch. As an example, Dr. Sarcona recommends buying a pre-cooked rotisserie chicken, which is available in many grocery stores.

By using just one rotisserie chicken for many purposes, you can save time in the kitchen while reducing costs and food waste. Best of all, you'll get additional nutrients by using all parts of the chicken. Below three ways that you can use just one rotisserie chicken.

• Chop some of the meat and combine with nuts, grapes, celery, seasonings and mayo for a quick chicken salad
• Chop more of the meat and sauté with fresh veggies and seasonings to make stir fry
• If you feel adventurous, use the chicken bones to create homemade chicken stock

Recipe Ideas from West Chester University Students

Breakfast | Minute Oatmeal = $1.29 per serving

Lunch | Chicken Salad Sandwich = $2.78 per serving

Dinner | Chicken Stir Fry = $3.70 per serving