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Recipe Tips For A Quick, Healthy Meal

Sunday, January 06, 2013

Finding the time to cook healthy foods can be challenging to 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 or freezer 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 BPA free, organic choices).

2. Whole wheat or wheat blended pasta

3. Beans (BPA free canned, rinse well and soak throwing out soaking water if you use dried)

4. Frozen mixed vegetables (especially broccoli, edamame, 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, farro

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 whole wheat pasta (fill with veggies, add spinach, and other veggies to build up the density of the dish which controls the total calories)

- Veggie wrap on low-carb, whole wheat tortilla, 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, or farro 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 or 0% Greek yogurt

- Oatmeal crusted chicken

- Frittata- make a dinner 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

Workout Diary:

Pure Barre class- 55 minutes

walk with the children at a nature preserve

Food Diary:


1 egg, 1/2 cup egg white breakfast burrito

wrap scrambled eggs with 1 tbsp spicy 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 tbsp. organic almond butter(268 cal)


salmon burger with grilled onions/peppers(172 cal)

whole wheat, thin bun (105 cal)

Walden Farm Oriental Dressing (0 cal)

P.M. Snack-

1 cup 0% Greek yogurt, 1 tbsp honey ( 155 cal)


1 glass merlot (100 cal)

4 oz salmon (300 cal)

shredded Brussel sprouts, shallots, olive oil, sprinkles with sliced roasted no-salt almonds (75 cal)

quinoa cooked in carrot juice, thawed edamame, saute onion, garlic ( 155 cal)


homemade Greek yogurt and berries bar ( 120 cal)

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Member Comments About This Blog Post
  • no profile photo RIDLEYRIDER
    Great ideas here! Thanks for sharing!!
    2386 days ago
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