My Haitian food meal planning for busy moms and dads highlights various Haitian recipes that don’t break the bank. Create an endless supply of Haitian recipes to enjoy throughout the week with this meal plan.
This Haitian Food Meal Prep is full of vegetables, protein, and low-carb ingredients.
These 10 recipes will create a combination of healthy and nutritious meals.
I’ll show you how to prep various key ingredients and transform them into delicious meals you and your family can enjoy 6 days out of the week.
HAITIAN FOOD MEAL PREP
I asked. You answered. I listened. As mentioned in our email, we are starting a new series where we share Haitian food meal prep/meal planning.
As a busy mom, I understand the importance of having dinner ready each night. This is the reason why I wanted to create this meal planning for busy moms and dads guide to help you get through those busy nights.
Keeping it on the healthier side, it’s filled with hearty dishes like Cauliflower Rice to replace our Haitian Instant Pot White Rice, roasted sweet potato, Air Fryer Green Beans, Haitian Red Beans and Rice, Oven Baked Salmon, and more.
The majority of these recipes are prepared with the Haitian Seasoning Base (Epis).
Contrary to popular perceptions, Haitian food is not spicy in terms of heat, but it is full of palate-friendly flavors that we are sure you’ll enjoy.
The added peppers are to further enhance the flavor of each dish, but they are broken, as the peppers will make the food spicy.
TIPS & GUIDE FOR MEAL PLANNING FOR BUSY MOMS & DADS
When it comes to meal planning for busy moms and dads, being prepared is key.
A well-thought-out plan can help you prepare the most delicious foods that are healthy, delicious, and budget-friendly, and will help you stay on track as you go through your day-to-day life.
Here are some tips to help you plan and prep your Haitian food for the week with ease. Plus, these are also great habits to develop for future meal planning.
Make a list. Having a list is the best way to go. This is where the planning comes in.
Having a list allows you to stay on budget, stay focused, and will help you sort which meal works best for which day.
Shop What’s in season. Honestly, when it comes to Haitian food, no need to worry about shopping for what’s in season, as you can find most ingredients year-round.
However, I would recommend you shop for what’s in season for vegetables. In-season ingredients are often on sale, easy to find, and in abundance at the local grocery store or farmer’s market.
Start Small. Depending on your family size, consider starting small. If you are new to Haitian food, creating smaller dishes will allow you to pair the said dish with another dish that’s familiar to you.
Meal planning and prepping can be daunting. But keeping it small will make it a positive experience. Work small until you develop your own strategy.
Don’t be afraid to buy organic items. Although most Haitian foods are gluten-free, the ingredients you’ll need can also be organic.
Depending on your budget, your list will help you determine if you splurge on organic items or not.
Pay attention to the brand. Brand-name items are a smidge pricier than off-brand items. Not to say that they are not good.
We purchase off-brand items a lot. When it comes to brands, my recommendation is quality matters. Sometimes the local grocery store carries the same item with the same ingredient(s), for a fraction of the cost.
I recommend that you read the ingredients list to do a good comparison.
Shop Your Pantry First. Sometimes the ingredients we need are right in the pantry but are often forgotten.
While making your list, take note of what ingredients you have in your pantry and freezer. Make a note of the specific ingredients you need to use up before they are spoiled.
Doing this will also help you save money.
Purchase in bulk. Stores like Sam’s Club and Costco carry the majority of the items in bulk, and they are of high quality. We recommend before making your purchase, browse their website and compare prices.
Most of these warehouse stores and local stores also often run sales and provide coupons.
Purchase Quality Storage Containers. Aside from the food, having high-quality containers is as important. Especially when it comes to freezing your meals.
Purchase food storage containers that are freezer-safe, refrigerator-safe, dishwasher-safe, and microwave-safe.
Glass Containers are available in many stores, they are BPA-free, and they are eco-friendly.
Organize before you prep. If you want your Haitian Food Meal Prep to go smoothly, I recommend you start with a clean surface; this is to include your kitchen, refrigerator, freezer, cabinets, pantry, etc.
Organizing your area will help you to organize your groceries after purchasing them.
There is no right or wrong way to organize your meal prep area, finding a good system that works best for you is key.
Get ready to Batch Cook. If you have never batch cooked before, it is very simple. Batch cooking is when you sort and prepare certain foods that can be used in many ways throughout the week.
The Poulet en sauce is a great example of using this dish in many ways. See our list below.
Batching is helpful because it saves time during the week.
MEAL PLANNING FOR BUSY MOMS & DADS FAQ
Make a list prior to shopping. Moms and dads organize their ingredients for easy prepping. Shop in season. Buy in bulk to save money in the long run. Writing down the meal plan for the week. Keep leftovers in mind for lunch. Label your meals for each day of the week.
Yes. Sometimes using frozen ingredients such as broccoli, cauliflower, and carrots, can save money as they are often on sale at the local grocery store.
Yes. Dishes like red beans and rice, poulet en sauce, and baked salmon freeze well.
DINNER MEAL PLAN IDEAS – SORTING YOUR MEALS
There are quite a few ways you can alter these prepped ingredients.
Meal planning for busy moms and dads requires patience, especially if you are new to Haitian food.
Steamed Cabbage Mix
1 small cabbage; thinly shredded or thinly sliced.
1 Lb. Broccoli Florets
1 Lb. Baby Carrots (We used organic baby carrots)
2 Tbsp. Olive Oil
½ Cup Water
Salt and Pepper To Taste
In two separate pots or saucepans filled with water. Cook the carrots and Broccoli (separately). Once the carrots are cooked or softened, transfer the ingredients to an ice bath.
Once the broccoli is cooked to your desired texture, transfer the broccoli florets to the ice bath.
In a large wok or saucepan, heat 2 Tbsp. Olive Oil over medium heat. Add the Cabbage. Mix well to combine. Then add the water and season with salt and pepper to taste. Mix well. Cover and cook to your desired texture. Be sure to stir occasionally to avoid sticking to the bottom.
Once the cabbage is done, transfer the cabbage to a large bowl, drain the carrots and cabbage, and add them to the cabbage. Mix well. Pour the cabbage liquid over the vegetables. Adjust seasoning if needed, mix well, and set aside in a meal planning container.
2.13 Lbs. Cauliflower Head; Cut into chunks
2 Tbsp. Olive Oil
2 Tbsp. Chopped Fresh Parsley
Salt and Pepper To Taste
½ Cup Water
Cut the flower into chunks, as well as the core.
Using a food processor, pulse the cauliflower until it starts to resemble “rice”. Best to work in small portions.
Over medium heat, heat the oil, then add the cauliflower rice. Season with salt and pepper to taste. Add the water and chopped fresh parsley.
Stir occasionally to avoid sticking at the bottom. Cook to desired tenderness/texture.
Remove from heat and transfer to meal planning container.
Oven Baked Salmon
2.30 Lbs. Salmon Fillet
⅓ Cup Haitian Epis
1 ½ tsp. Kosher Salt
1 ½ tsp. Paprika (Smoked Paprika is also fine to use)
½ tsp. Red Pepper Flakes
2 Tbsp. Tomato Paste
Juice from 1 Lemon
1 Small Onion; Sliced
1 Cup Water
Preheat the oven to 375 degrees F.
Season the fish with the epis, salt, paprika, and red pepper flakes on both sides. Then spread the tomato paste on top of the fish.
Drizzle the lemon juice on top of the fish. Spread the sliced onions around the fish and add the water around the fish.
Cover with aluminum foil and bake at 375 degrees F. for 20-25 minutes. Remove from the oven and sit aside in a meal plan container.
Oven Baked Chicken Breast
3 Lbs. Boneless Chicken Breast
1 Cup Haitian Epis
1 Tbsp. Apple Cider Vinegar
1 ½ tsp. Kosher Salt
1 Tbsp. Browning Liquid
Preheat the oven to 375 Degrees F.
In a large bowl, add the cleaned chicken. Then add the Haitian Epis, apple cider vinegar, kosher salt, and browning liquid.
Mix well to combine. Allow to marinate for a minimum of 30 minutes but best overnight.
Transfer the meat and the seasoning base to a baking dish. Cover with aluminum foil and bake for 30 minutes at 375 degrees F.
Remove the meat from the oven once thoroughly cooked, and transfer it to a meal prep container.
Batch Cook Dishes
Use this meal planning for busy moms and dads guide to help you cook dishes that have similar completion times.
I recommend you separate your meal planning into two different sections. First, shopping day.
This is where you would purchase all the necessary ingredients, organize the ingredients, and wash and prep your meat and vegetables.
The next day, I recommend you dedicate this time to actual cooking.
Be mindful that these recipes are large portions, therefore, you can freeze half of the portion to use a few times during the month.
You can also scale the portions down to fit your family size.
I hope this Haitian meal planning for busy moms and dads inspires you to cook for the week.
More Air Fryer Recipes To Enjoy
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