Finding the time to cook healthy foods can be challenging too many in our busy society. But cooking doesn’t have to be time consuming, intimidating, or expensive. Have some of these basic healthy staples in your pantry and you can whip together an energizing meal that is low in salt and high in nutrition. My top choices are:
1. Boxed chopped tomatoes- (boxed is often better than canned variety. If you choose canned, look for PBA free, organic choices).
2. Whole wheat or wheat blended pasta
3. Beans (BPA free is using canned, rinse well and soak throwing out soaking water if you use dried)
4. Frozen mixed vegetables (especially broccoli, adamame, cubed carrots)
5. Egg substitute/egg whites or whole eggs
6. Boneless, skinless chicken breast
7. Old-fashioned oatmeal (breakfast or breading for chicken strips and fish)
8. Frozen fruit (can flash freeze your own at this time of year)
9. Brown rice
10. Quinoa, faro
11. Frozen shrimp
12. Low-fat, low-salt chicken stock (I use large carton, organic brands)
Some easy, go-to recipes to try are:
- Hearty vegetable soup
- Vegetable, chicken or shrimp pasta (fill with veggies, add spinach, and other veggies to build up the density of the dish which controls the total calories
- Veggie wrap filled with veggies, and chicken. Add fat-free feta or low-fat Mexican cheese and low-salt salsa
- Stir fry veggies and protein with brown rice, quinoa with low-salt soy sauce.
- Tomato soup with veggies made with low-salt chicken stock
- Fruit smoothie with frozen fruit, low-sugar o.j., vanilla protein powder and 0% Greek yogurt
- Oatmeal crusted chicken
- Frittata- make a dinner meal by adding more savory ingredients such as broccoli, chicken breast or shrimp, onions, tomato bits, mushrooms, spices, fresh herbs and 1 cup egg substitute. Frittata’s can work for brunch by leaving out the chicken
07/21/12- Workout Diary: Saturday
Pure Barre class- 55 minutes
walk with the children at a nature preserve
07/21/12- Food Diary: Saturday
Breakfast-
1 egg, 1/2 cup egg white breakfast burrito
wrap scrambled eggs with 1 tbls spicey shredded cheese, 1 tsp mango salsa, 1 piece crumbed low-salt bacon. Whole wheat, low-carb tortilla (260 cal)
A.M. Snack-
1 English muffin , 2.3 tbls organic almond butter(268 cal)
Lunch-
salmon burger with grilled onions/peppers(172 cal)
whole wheat, thin bun (105 cal)
Waldon Farm Oriental Dressing (0 cal)
P.M. Snack-
1 cup 0% Greek yogurt, 1 tbls honey ( 155 cal)
Dinner-
1 glass merlot (100 cal)
4 oz salmon (300 cal)
shredded brussel sprouts, shallots, olive oil, sprinkles with sliced raosted no-salt almonds (75 cal)
quinoa cooked in carrot juice, thawed adamame, saute onion, garlic ( 155 cal)
Dessert-
homemade Greek yogurt and berries bar ( 120 cal)
TOTAL CALORIES: 1730
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