The key for me is planning and organization! Without them I'd be calling out for pizza a lot more than I usually do! Planning and organization make the following tips easier to implement.

1. Plan dinners for the entire week. Before I even head out to the store, I plan out the dinners I'd like to have in the week ahead. I ask my husband what he would like. I go through my recipe files, I write down necessary ingredients on my shopping list.

2. Shop for groceries the same day every week. This is what works best for me. It keeps me organized. I usually shop for groceries on Saturday mornings, early enough to beat the majority of the crowds! Plus, I just don't enjoy going to the grocery store more than once a week to pick up forgotten items. I'll end up filling the shopping cart with other things I really don't need. That's not very cost effective in my opinion.

3. Cook in bulk! I tend to cook a large dinner on Sundays. I either freeze leftovers for a later time, or my husband and I will eat the leftovers during the week for lunch and/or dinner. This means I have fewer dinners to create the rest of the week!

4. Always remember: the crockpot is your friend. The crockpot is a marvelous way to have a healthy meal without spending a lot of time preparing it. My husband and I love to make stews in our crockpot. I don't even use a recipe! I'll just throw in some stew meat, onions, carrots, celery, potatoes (with the skin on - saves time and adds nutrition), canned tomatoes, and lots of seasonings - pepper, garlic, Italian seasonings, etc. Sometimes I'll add beans or a sweet potato, or some barley - whatever I have on hand and whatever inspires me at the time!

5. Keep the meals simple. I believe it's very realistic to whip up a healthy and delicious meal in no time. Chicken and vegetable stir fry with brown rice isn't difficult or time consuming to make. Just get the brown rice cooking and leave it be. Chopped up a couple of thawed chicken breasts and start cooking them in a pan with a touch of oil. Chop up whatever vegetables you like (or add frozen vegetables if you're in a time crunch) and add them to the pan. Add whatever seasonings you like (salt, pepper garlic, ginger, soy sauce, curry, Italian seasonings, the list goes on!), cook until done. Viola! You just created a healthy and tasty dinner!

Sometimes my husband and I will share a plate of turkey, low-fat cheese, wheat crackers, and pears or apples. It's so quick and easy, not to mention fun. Now all I need is a glass of wine and a deck overlooking the Mediterranean!

6. Delegate! Get the family involved. Have someone grab ingredients, shred cheese, chop vegetables, or set the table. It saves time and allows you to concentrate on what's cooking on the stove!

I confess I really enjoy cooking, but there is one inevitable task that I will gladly delegate, and that is washing the dishes! I don't enjoy washing dishes - at all! But amazingly, my husband doesn't mind this task. He even offers to wash the messes I make with the pots, pans, and cooking utensils! Oh, good man! I will gladly cook if he cleans!

7. Prepare select foods in advance. I like to chop up an onion, a red pepper, and a green pepper and then freeze them for future use or on days when I'm pressed for time. The little bit of advanced preparation really does save time! There are other vegetables you can wash ahead of time, cut, and have ready to go. You can also use frozen vegetables. I usually have a bag of corn and peas in the freezer to add to dishes.

For meats, I tend to buy different kinds at the supermarket and them freeze them at home. I like to have a ready supply of chicken breasts, fish, lean ground beef, and maybe some low-fat sausage. I'll also keep cans of beans or dried lentils in the pantry. Now I'm ready for almost anything!

I also like to thaw meats in the fridge the night before or at least in the morning before I go to work. Knowing what I want to cook that night lets me know what kind of meat to thaw. It all goes back to planning and organizing.

Finally, there are some days I just like to go out to eat with my husband or a group of friends or order that pizza. It's just fun to do! And because we eat home most of the time, going out is even more special.

Originally posted 2008-02-18 08:53:27. Republished by Blog Post Promoter

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I concocted this version of the stuffed pepper while playing in the kitchen one day and was pleased with the results. I used brown rice for a healthier twist and chose lean, ground sirloin. Tofu would work as a replacement for the meat, though.  You could also replace the tomato sauce with chopped tomatoes, which I bet would taste heavenly if fresh from the garden!

This recipe serves 6*, so please feel free to adjust the recipe if cooking for fewer people.  Then again, these make for a good lunch the next day. 

• 3 bell peppers (green, red, yellow… any color will do)
• 1 cup water
• ½ cup uncooked brown rice
• ¼ tsp salt
• ½ tsp olive oil or nonstick cooking spray
• 1 medium yellow onion, chopped
• 1 pound ground sirloin or ground turkey
• 1 cup corn (frozen works great)
• 1 clove garlic, finely chopped
• 2 Tbs Worcestershire sauce
• 1 can (15 oz) tomato sauce
• 2 tsp Italian seasoning
• Salt and pepper to taste
• 1 cup shredded low-fat cheese (any flavor)

Preheat oven to 350 degrees F (175 C).

Combine water, rice, and ¼ tsp salt in saucepan.  Cover, bring to a boil, then reduce heat to a low simmer.  Cook until rice has absorbed the water and is tender – about 30 minutes.

As rice is cooking:
Rinse peppers and cut in half vertically, or cut just the top off.  Remove the stem, seeds, and the membranes inside the peppers. Set aside.

In a large pan/skillet over medium heat, add oil or spray pan with nonstick cooking spray.  Add chopped onions, and cook just until slightly tender, about 4 minutes.  Remove onions to a dish, and set aside.

Place the ground meat in that same pan and cook until evenly browned.  Drain fat.**

Add onions, corn, garlic, Worcestershire, tomato sauce, and seasonings to meat.  Cook on medium-low heat.  Add rice and gently combine.  Turn heat to very low.

Fill large pot with warm water that has been salted and bring to a boil. Immerse peppers in water for 2 minutes and remove from water.  Set peppers in a large baking dish with hollowed side up.

Fill each pepper with meat and rice mixture.  Sprinkle shredded cheese on top.  Any leftover mixture can be stored in a container and used with salsa as a topping for tortilla chips!

Bake in oven for 15 minutes or until cheese is melted and lightly golden brown.

Let cool for a few minutes and dig in!

*Cutting just the tops of each pepper will provide a pretty dish for the stuffing and result in one, hearty serving.  You can increase the number of peppers from 3 to 4 if using this method.

**I like to pour off any grease from meat into a used container, such as an old pasta sauce jar.  Then I wipe off the side of the pan with a paper towel.  Be careful about draining grease directly into your sink as the grease can harden and clog the drain.  And please keep in mind that hot grease can cause nasty burns!  Be careful not to spill any on yourself!

Photo Credits: faeryboots

Originally posted 2009-07-29 05:45:37. Republished by Blog Post Promoter

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We all have hectic schedules sometimes.  But instead of making a run to the fast food drive through for convenience sake, why not grab something from home?  I believe you can find healthier, inexpensive options at home that are just as quick and convenient. 

You can still make healthy food choices even on those crazy days when you don't have a minute to spare.  Super quick options for when you need to be out the door NOW:

• Bag of mini carrots, tub of hummus
• Brown rice or oat cakes and cheese (Laughing Cow, pre-sliced low-fat cheese, or string cheese)
• Whole grain crackers and beef or turkey jerky
• Whole grain crackers and cottage cheese
• Almonds and an apple and/or orange
• Tuna pouch and pita bread (A flavored tuna pouch works well in this case.)

These are literally grab and go.  They provide both protein and a complex carb which will help satisfy and sustain. No assembly required, and you don't even need utensils.  Quick, healthy, and easy!

When you do have those extra 60 seconds, try one of these healthy and easy options:

• Cereal or muesli and milk in a plastic container.
• Spread natural peanut butter on a whole wheat tortilla.  Place a banana in the middle.  Roll it it all up together.
• Wash a handful of grapes and berries. Put them in a container. Pour yogurt on top (or keep it separate).
• Make a sandwich with whole grain bread and whatever lean meat, low-fat cheese you have. Squirt some mustard on the bread, and add lettuce and a sliced tomato in there too if you can.
• Put whole grain tortilla chips in a microwave-save container; sprinkle low-fat cheese on top; microwave for 30 seconds; top with salsa. Don't forget a napkin!
• Blend together 1 ½ cup milk, a scoop of whey or soy protein powder, a dash of cinnamon, and a banana or handful of blueberries in a blender; pour in a portable mug.

All of these choices should take just a minute to prepare, but you can add additional yummy and healthy ingredients if you have even just a few extra minutes to spare.

One of the best ways to make sure you have a healthy and delicious on-the-go meal is to prepare ahead of time.  As I mentioned in the past, planning and organization is your friend.  This is especially important if you consistently keep a busy schedule. You will have greater meal options with a little planning and less temptation to grab that candy bar or buy those artery-clogging fries. 

Tips to consider when preparing for on-the-go meals:

• Divide leftovers into individual containers.
• Freeze serving-sized meals for use on hectic days.  Just microwave the meal in its container and go! 
• Have a portable cooler or decent-sized lunch bag on call at all times.
• Keep a stash of napkins and plastic ware in your car, backpack, briefcase, or purse.
• Chop vegetables in advance and place in baggies.
• Slice cheese and meats ahead of time. 
• Wash fruits ahead of time (unless prone to mold, like strawberries).
• Keep a few boiled eggs in the fridge for quick protein or turn them into egg salad for sandwiches.
• Pack your grab and go meal the day before when you know you'll be busy the next day. 
• Have transportable yet healthy foods handy, like some of the options mentioned in the above lists.

OK, I've got my meals planned, my lunch packed, and my dinner within easy access for my brief stop at home later in the day.  I'm set! 

Now... did I remember to bring along the right sheet music for my singing lesson????

Do you have other healthy, super quick meal ideas? What do you do when you have to rush out the door (but still need to eat)?

.

(I just checked; the sheet music is there!) 

Originally posted 2008-03-28 09:15:26. Republished by Blog Post Promoter

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• 1/2 cup onions, chopped (can use green, yellow, or red onions)
• 1/2 cup green and red peppers, chopped
• 2 cups cooked brown rice
• 15-ounce can black beans, rinsed and drained
• 1 cooked chicken breast chopped (can be plain or seasoned)
• 2/3 cup frozen corn
• 1 cup salsa
• 1/2 tsp salt
• 1/4 tsp cilantro
• Dash of pepper and garlic powder
• 1 cup shredded, low-fat cheese (and kind of cheese - cheddar and Monterey Jack are yummy choices)

Preheat oven to 375° F. Sauté chopped onions and peppers for just a few minutes. Then add to a large bowl. Combine all ingredients in that large bowl, except cheese. Mix gently. Empty ingredients in casserole dish or other oven-safe baking dish. Sprinkle shredded cheese on top. Bake for 15 minutes, until everything is heated through and cheese is melted.

Options:

This recipe is flexible, so feel free to change, omit, or add ingredients. Instead of chicken, you can use tofu (kind of negates the whole Tex-Mex feel, though). You can use a clove of fresh garlic instead of garlic powder. You can add or decrease the amount of seasonings to your taste. Add 1/2 tsp of chili powder for more punch.

You can eat this just as it is. You can scoop it with whole grain tortilla chips or wrap it in whole grain tortilla. You could place it on romaine lettuce, add cherry tomatoes and guacamole, and you've got a delicious salad. Use this as a main dish or a side. It's easy to take with to potlucks, and it makes for great leftovers.

It's all up to you, so have fun, and I hope you enjoy this recipe!

Originally posted 2008-05-21 08:00:30. Republished by Blog Post Promoter

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See, as you may know, I've got a bad sugar addiction, and I'm working on weaning myself off the stuff - for good! I'm also of the opinion that food can taste just as good, and even better, without sugar - including pancakes! So, I'm on a mission to find a healthier pancake recipe that will produce delicious pancakes without encouraging my sugar addiction. I recently tried these two:

Protein Pancakes

You may see these on the menu for bodybuilders, sometimes with added protein powder. These pancakes are made with oats and lots of eggs. Feel free to use only egg whites, whole eggs, an egg substitute, or reduce the amount of eggs and add a little bit of milk to thin out the batter. And, as you may have already deduced, these pancakes are going to have a noticeable egg taste. It's not unpleasant, but do keep in mind these pancakes are definitely not of the Aunt Jamima variety!

• 1/2 Cup Old Fashioned Oats (not instant)
• 4 egg whites*
• 1/2 tsp baking powder
• 1/4 tsp salt
• Dash of cinnamon (optional)

Combine oats, baking soda, salt, and cinnamon (if using). Beat eggs lightly in separate bowl. Add eggs to oats. Mix together. Add 1/4 C of pancake mixture to hot griddle or pan sprayed with nonstick cooking oil. Cook about 3 minutes on medium heat.** Then flip and cook the other side.

*(OR) egg substitute to equal 4 egg whites (OR) 2 whole eggs (OR) 2 egg whites and a splash of milk (OR) any combination of these. Feel free to experiment

**Cooking time really depends on how high the heat is (Don't make it too high!) and how "done" you want your pancakes to be. Your best bet is to watch the pancake closely as it cooks. Lift a small portion with a pancake turner to see if it's a light brown color. If so, it's ready to be flipped!

Whole Wheat Pancakes

Higher in fiber and nutrients, these pancakes will stick-to-your-ribs but not to your hips (watch your portions, though)! You can actually use any whole grain flour, from oat, to spelt, to brown rice... whatever you like best.

I found these pancakes surprisingly tasty! The flax meal and touch of oil add a nutty, buttery flavor. I just put a little bit of a heart-healthy butter spread on top, and my pancake longings were fully satisfied!

• 1 egg (or 2 egg whites) lightly beaten
• 1/8 Cup canola oil
• 1 ¼ Cup low-fat buttermilk*
• 1 Cup whole wheat flour
• 1 Tbs flax meal (you can use flax seeds if more convenient)
• 1 tsp baking soda
• 1/4 tsp salt
• Dash cinnamon (optional)

Combine flour, flax meal, baking soda, salt, and cinnamon (if using). In a separate bowl, mix eggs with oil and buttermilk. Turn on stove/griddle to medium heat. Now add wet ingredients to dry and mix until combined.

Using a measuring cup, pour 1/4 cup batter onto the pan and cook over medium to medium-high heat.** Brown lightly on both sides, turning once. The pancake will set, poof up a little, and start showing tiny bubbles when it's ready to be flipped. After some practice, you'll "just know" when it's ready.

*If you don't have buttermilk, here's a good substitute: add 1 Tbs vinegar to a liquid measuring cup. Add milk so that the final measurement comes out to 1 ¼ cup. OR, if you don't have vinegar, no worries; just use milk.

**Flick some water on the griddle or pan (whichever you are using). If the water "dances" on the pan, it's ready. If the water droplets jump off the pan and sizzle loudly, the heat is up too high!

Toppings

(Always optional, but always fun):

• Heart-healthy butter spread
• Natural Peanut Butter
• Cashew Butter
• Fruit! (Strawberries are excellent!)
• Natural applesauce and walnuts
• Yogurt
• Plain yogurt mixed with no-sugar granola and mashed, ripe bananas
• Ricotta cheese, almond slices, and chopped, dried apricots
• Pumpkin puree mixed with pumpkin pie spices (cinnamon, nutmeg, ginger, cloves)
• 100% maple syrup (If you're not sensitive to sugar)

Originally posted 2008-05-09 19:02:33. Republished by Blog Post Promoter

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I love banana bread! I like to use bananas that are very ripe with lots of brown splotches; they give a sweeter flavor. However, the bananas in my house are usually eaten before this stage. Not the case this week! I noticed the bananas in the fruit bowl were getting awfully brown, so, hey, it was time to make banana bread!

I knew I had a relatively healthy banana bread recipe; I wrote "yummy!" at the top of it. I decided, however, to experiment with this loaf and try to make it even healthier. Here is my healthier banana bread recipe:

• ¼ cup brown sugar
• ½ tsp vanilla
• 4 egg whites, beaten
• 1 ½ cup bananas, mashed
• 2 cups oat flour (you can use regular, white flour if you'd prefer)
• 2 tsp baking powder
• ½ tsp salt
• ½ tsp baking soda

Preheat oven to 350° Fahrenheit. Mix sugar, vanilla, and eggs. Add bananas. Combine dry ingredients in a separate bowl. Stir dry ingredients into banana mixture. Pour in bread loaf pan (9×5×3 inches) or muffin tin.

Bake 45 minutes for loaf. 20-25 minutes for muffins.

Notes: I added a mixture of chopped walnuts, dry oats, and cinnamon to the top of the loaf right before putting it in the oven. You may have to adjust your oven's temperature and/or cooking time depending on how powerful the oven is. Insert a knife in the middle of the loaf. If the knife looks pretty clean when you pull it out, the bread is done.

I turned down my oven since it's got some power to it. I didn't want the sides of the bread to burn and the middle to be gooey. I also baked the bread for 50 minutes.

The result: Better than I expected! The bread was moist and had a sweet flavor from the bananas, but not overly so. The walnuts added a toasty, nutty flavor as well. I hardly noticed the oat flour.

I enjoyed a warm slice as a treat instead of cookies or something far more sugary that I tend to eat. The bread was satisfying and calmed my sweet tooth, so I'd say this recipe is a winner.

If you try this recipe, let me know what you think. And feel free to experiment with it. I'd love to know what changes you make and your results.

Originally posted 2008-04-10 10:00:28. Republished by Blog Post Promoter

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I was inspired by a recipe I found in my files the other day, a nameless recipe scribbled on a notepad, as if I were in a rush. I played around with it and came up with a macadamia coconut granola that has pleasantly sweet, as well as buttery, nutty flavor. I added organic banana chips to my batch for an added tropical taste.

This granola works well as a breakfast cereal, as a topping for yogurt, or as a snack by itself.

Tropical Granola

Ingredients:

• 4 cups rolled oats
• 1/3 cup toasted wheat germ
• 1/3 cup flax seed meal
• 1/2 cup shredded coconut
• 1/2 tsp salt
• 1/4 tsp cinnamon
• 1/4 cup olive oil or canola oil
• 1/3 cup apple juice
• 1/4 cup maple syrup
• 1 tsp coconut extract
• 1 cup macadamia nuts

Optional:

• 1/3 cup banana chips
• 1/4 cup dried pineapple

Preheat oven to 300 degrees F (150 degrees C).

Mix dry ingredients in a large bowl. Mix wet ingredients in separate bowl. Then pour wet ingredients into dry, and combine.

Spread mixture on a 9x13 baking pan that has been sprayed with nonstick cooking spray.

Bake for 25 minutes. Remove baking pan from oven and stir granola. Add macadamia nuts. Add banana chips and/or dried pineapple if you are using. Bake for 20 more minutes, or until toasted. Keep a close eye on the granola to prevent burning. Stir every 20 minutes.

Let cool completely. Store in airtight container.

Originally posted 2008-06-24 15:00:40. Republished by Blog Post Promoter

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