Well, here are my quick and easy goto meals. They are quick because I chop, steam, or roast and store veggies when I come home from the store. I always roast a bunch of carrots, tomatoes, a winter squash, a small casserole of peeled garlic, and beets if they are available. I always have Josephs pita bread (60 calories) or xtreme Wellness Spinach tortillas. Lots of fiber in either one. I also bake rice a cup at a time for 4 servings and store for vegetable plates or salads. I prefer aromatic brown rice mixtures from Lundberg. Christmas, Weihani, Golden Rose Brown, Brown Jasmine and Black Japonica are favorites.
Then during the week, most things are already cooked and are combined into cold salads or warmed for vegetable plates.
1. Salad of greens, strawberries, onions, cacao nibs, white kidney beans or chick peas, colavita basalmic vinegar
2. Salad of greens, 2 clementine cuties, onions, almonds, mini sweet peppers sliced into wheels, brussels sprouts
3. Salad of steamed edamame out of shell, tomatoes, black olives, onion, artichoke leaves
4. Vegetable plate of roasted carrots, winter squash or sweet potato, steamed broccoli, beets and an aromatic rice or beans or nuts.
5. Rice salad: 1 c. aromatic rice, 1 c. halved grapes or sweet cherries, .5 cup chobani no fat Greek Yogurt, chopped celery, cinnamon, nutmeg, walnuts
6. Breakfast fruit bowl: 1 cup of 2 different fruits, 1 T ground flax or chia, .5 - 1 ounce almonds or walnuts. If I microwave a frozen berry or cherries, I mix the juice with .5 c. Chobani no fat yogurt and add cinnamon and nutmeg before topping the fruit.
7. Pita Pizzas
Savory: spread roasted garlic, then roasted tomato. Top with sweet pepper wheels, onion, olives, gouda or jarlsberg light. Heat 10 minutes.
Fruit: spread with laughing cow swiss or yogurt mixed with cinnamon. Top with blueberries, apples, cherries, or grapes and chopped walnuts. (no cooking) Another option here is caramelized sliced pears and onions on the pita spread with LC swiss.
8. Spaghetti: Do a stir fry of lentil sprouts, onions, pepper wheels, roasted garlic and tomatoes. Heat already cooked spaghetti squash. Top. sprinkle with grated parmesan if desired. Serve with sprouted barley bread.
Remember the tea and water glass.
Note: It might seem a lot of work to do all that prep when coming home from the grocery store. But I fill the oven and roast everything all at once.
All the peeling, chopping, cleaning up mess happens once a week. I only have to clean up the cutting board and food processor once, only rinsing between each new veggie getting chopped. Steaming each vegetable is a little more time consuming, but I line up 5 bowls with broccoli, brussels sprouts, edamame, and asparagus. I cover 1 with a plate and zap for 4 minutes. While the next one cooks, I'm packaging the first.
By the time the roasted veggies are done, I have the other veggies chopped and stored steamed or raw. Then I package the roasted veggies and meals are a breeze.
Have you ever roasted your own tomatoes and onions? The first time I did that, I was just about ready to eat the whole kitchen by the time it finished roasting. So I mixed 12 roasted tomatoes with about 24 cloves of roasted garlic and ate them all for supper. I still have to eat that on grocery night, but I usually just use 3 - 4 roma tomatoes with some garlic for the meal and eat it on spaghetti squash with steamed broccoli and some black olives. Absolutely to die for.
I even think that's the easiest dip for a party: roasted tomato, garlic, onion, and black olives. Serve with those baked crackers from the health food store. Choose those wisely and it's all anti-angiogenic.
Use the links in the resources forum at my team page to learn more about anti-angiogenic foods and their benefits to your health.
I have also been saving my recipes and also some written by others at SP recipes in my Anti-Angiogenic Recipe collection at
Hope you find some easy healthy choices that you can add to your "Goto" collection.