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Quick and easy meals

Thursday, April 11, 2013

So today's Sparkcoach video wasn't useful for me - but that's a GOOD thing. Beth, the nutrition coach talked about how we don't use our kitchens and how we don't cook and gave steps to fix meals. Today the "community" task was to blog about quick and easy meal ideas.

I DO cook. I LOVE to cook. I also prepare almost everything from scratch due to a number of health issues. I'm also gluten-free, so some of my choices may seem strange. Be that as it may, here are some of my automatic go-tos:


my "power" muffins (mostly protein, whole grains and fruit), almond butter and a grapefruit or other fruit serving. I exercise EVERY morning and I always have fruit as the first thing I put into my body.

oatmeal with 1/2 banana and raisins cooked in, 1 TBS almond butter stirred in.

6 minute egg, Udi's flax and fiber toast, 1 tsp butter, fruit serving


Salad. I change this up ALL the time.

Greens, 1/2 can of tuna packed in water, capers, chopped peppers and tomatoes, drizzle of olive oil, salt, pepper and a squeeze of lemon.

Greens, 1/2 chopped apple, 1 TBS chopped walnuts, 1 oz. low fat feta, a clementine in segments, cucumbers, red onion and 1 TBS hummus as the "dressing".

Greens, sliced strawberries, 2 TBS pistachios, mint, cucumbers, carrots, raw cauliflower, drizzle of olive or walnut oil, drizzle of balsamic.

I also make soup a lot, freeze half in small containers and have those for lunch.

Dinner -

We have a folder of "go-tos". We had one last night. Here are some from the folder:

My version of Tom Yum soup - tofu, chicken stock or broth, Thai spices,grated ginger, chili paste, lime juice, fish sauce, thinly sliced peppers, onions, matchstick carrots and mushrooms, lite coconut milk, served over 1/2 cup Trader Joe frozen brown rice.

A package of frozen asparagus, 4 - 6 minced garlic cloves, salt, pepper, quinoa pasta (you can use whole wheat) - make the pasta, prep the other ingredients in olive oil, toss together and serve with 1 TBS parmesan.

Eggs scrambled with whatever veggies you have in the fridge or bake into frittata - serve with toast.

Roast chicken, throw in sweet potatoes tossed with olive oil and zucchini so everything roasts together.

Well, these are the basics - enjoy!
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