Nutritious Bytes - October 2020 - Issue 1 - Meal Prep and SNAP Tips

Sep 27, 2026

Nutritious Bytes (Greater Boston Food Bank Nutrition Department) delivers practical nutrition support for October 2020, with low-effort meal planning ideas during the COVID-19 period. The issue includes easy cooking guidance for garlicky beans and toast, plus a cabbage and ham stir-fry recipe with ingredient lists and step-by-step directions. Readers also receive SNAP overview information—what benefits are, how they work via an electronic card, and where they can be used—along with contact details and a short set of relevant observances throughout October.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages4

Reading Time10 min

AccessFree to download

Nutrition & Meal Tips

Redefine a meal

Meal Prep

Meal Swap with Friends

Recipes

Garlicky Beans and Toast

Ham Stir Fry

SNAP Information

What SNAP stands for

How SNAP benefits work

How to apply

| A Publication of The Greater Boston Food Bank ’s Nutrition Department OCTOBER 2020 / VOL. 10, ISSUE 1 | | | --- | --- | | Garlicky Beans and Toast
What Can You Do With ?
Cabbage and
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As we enter into month 8 of the COVID pandemic, days may feel like they are blending together and meals have probably become a neverending chore. If this sounds familiar, here are a few tips to make sure you keep yourself well fed with minimal effort.

| | | Ham Stir Fry
SNAP Information 4

Store meal prep ingredients in the fridge after cooking, dicing, or chopping them.
Eat within 7 days or freeze.
| Redefine a meal
Meals don’t need to be fancy, cooked, or time-consuming. Try combining three or four different food groups and eating enough tobe satisfied. Go-to combos include:
• A wrap with deli meat, cheese, and some veggies
• An egg sandwich
• A snack plate. Mix and match fruit, slices of cheese, cut up veggies, crackers, beans, nuts, etc.
Meal Prep
Meal prep doesn’t need to result in prepared, beautiful lunches for the whole week. Try spending some time once a week roasting vegetables, cooking a grain, hard boiling some eggs and slicing fruit. That way you’ll be able to open up the fridge and get right to eating.
Meal Swap with Friends
Are you still okay with cooking but you can’t stomach the thought of eating the same dish again? Reach out to nearby family, friends, or neighbors, and see if they want to do a meal swap with you. You’ll all get some variety in what you eat without needing to learn a new dish. Even better, join them for a socially-distanced meal outside! | Ingredients • 3 cans of white beans (great northern, navy, or cannellini) • 3 tbsp vegetable oil • 1 bunch kale washed, cut into 1-inch pieces • 6 cloves garlic finely chopped • 1 tsp salt; plus more to taste • 1/4 tsp pepper black; freshly ground • 6 slices whole wheat bread toasted (or sourdough) • 1/4 tsp chili flakes (optional) • 1/4 cup Parmesan cheese shredded Directions 1. In a deep skillet, heat the oil over medium heat until it shimmers. 2. Stir in the kale and sauté until very tender, about 5 minutes. 3. Stir in the garlic and cook until it starts to soften, about 2 minutes. 4. Stir in the drained beans, 1 cup water, and salt. Cook just until the beans are hot and the flavors have melded, 2 to 3 minutes. 5. Stir in the pepper, taste, and add more salt if needed. 6. Divide the toast among shallow serving bowls. Sprinkle with chili flakes, if using, and spoon the bean mixture and broth on top. Finish with the Parmesan and serve hot. Makes 6 servings Recipe adapted from USA Pulses LOOKING FOR RECIPE INSPIRATION? Check out Click ‘N Cook®, our online recipe database [at GBFB.org/clickncook](at GBFB.org/clickncook) Choosing: Cabbage should be firm and dense with no brown spots. Leaves should be shiny and not cracked, bruised, or loose. Cabbage can be green, white, or purple. Storing: Store in the refrigerator, unwashed, for up to one week. Preparing: Remove the outer leaves and rinse well. Cooking: Cabbage can be steamed, boiled, braised, fermented, microwaved, stuffed, or stir-fried, and eaten raw. Uses: It’s often added to soups for more bulk. Sliced thin, cabbage can be used as the base for coleslaw or added to salads. A popular cabbage dish is stuffed cabbage, made by wrapping a cabbage leaf around a meat, onion, and tomato patty and then stewing the rolls in tomato sauce. Nutrition: Cabbage is a great source of vitamins C and K. Cabbage is also high in sulfurcontaining compounds that are linked to reduced cancer rates. Ingredients • 4 oz wide rice noodles • 1 small head green cabbage • 4 oz sliced lower-sodium deli ham • 1 bunch green onions • 1 tbsp canola oil • 2 tbsp minced garlic • 3 tbsp balsamic vinegar • 1 tbsp reduced-sodium soy sauce Directions 1. Cook the rice noodles according to package directions. Core and ve

FAQs

What are some low-effort ways to keep meals varied while cooking less?

Try redefining a meal by mixing a few food groups, use simple go-to combos (wraps, egg sandwiches, snack plates), and do one weekly batch prep like roasting vegetables, cooking grains, hard-boiling eggs, and slicing fruit. You can also do a meal swap with friends, family, or neighbors for variety without learning new dishes.

How do you make the garlicky beans and toast recipe?

Heat vegetable oil in a skillet, sauté kale until tender, then cook garlic briefly. Add drained white beans with water and salt until hot and flavors meld, season with pepper and extra salt if needed, then spoon the bean mixture over toasted whole wheat bread and finish with Parmesan and optional chili flakes.

What does SNAP stand for, and how do benefits work?

SNAP stands for the Supplemental Nutrition Assistance Program. Benefits are provided on an electronic card used like an ATM or bank card, and can be used at many supermarkets, convenience stores, and some farmers’ markets. The Greater Boston Food Bank can help readers apply and check eligibility.

Sep 27, 2026

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