Hopefully you saw last week's blog entry for 5 breakfasts ready in 5 minutes or less. Continuing that theme, this week you will find 5 lunches ready in 15 minutes or less. About now is when the allure of the New Year's Resolution wears off and the annoyance of winter is in high gear. Help yourself tackle both with great fueling! Get ready to chow down.....in less than 15 minutes.
*Keep in mind quantities for the meal will vary depending on your total calorie needs.
The Classic PBJ
Yes you can still eat these even though you are not 5 years old. The key is in the ingredients.
2 slices whole wheat bread
2 tablespoons natural peanut (check label for peanuts only)
1 tablespoon honey or low-sugar jam
Pair with 1 piece of fruit and 1 cup raw veggies such as mini sweet peppers, baby carrots or cherry tomatoes.
When it comes to breakfast, many of my athletes would rather sleep than bother with the perceived "hastle" of making a meal. However, eating breakfast doesn't mean adding an additional 15 minutes to your morning routine. Here are 5 breakfasts ready to travel in 5 minutes or less. Ready...go!
The Classic Oatmeal
1. Add quick-cooking oats and milk in microwave-safe bowl according to container cooking time and amounts.
2. Heat (we'll guess 1:30 minutes)
3. Drizzle with honey and top with fresh blackberries and almonds.
4. Take in bowl or transfer to coffee travel mug to take with you.
There is nothing like a warm bowl of soup on a cold winter day. Because many of us across the United States are experiencing record low temperatures, I though the perfect article this week should bring some warmth....to your belly. Here are a collection of recipes from across the World Wide Web. Soups and chowders that are not only delicious but performance-enhancing too.
What makes a good soup? A source of protein, complex carbohydrate and a bit of healthy fat too - plus don't forget lots of veggies! Note any modifications to the recipes listed below each recipe link. Stay warm!
White Bean Chicken & Chili - Giada De Laurentiis
http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-chicken-chili-recipe/index.html
This soup is loaded with inflammation-fighting fat, lean protein and antioxidants. Love! Yes I know it has a lot of ingredients, but that is where you get the flavor. I recommend you cut out the added salt (you'll get enough in the broth). If you are a spicy wimp like me, cut out the red pepper flakes as well. Pair with a salad and a piece of fruit and you have a yummy meal.
So many people are going gluten-free. Luckily, eating gluten-free is not as difficult as it was in the past. More and more products are available that meet the standards for gluten-free. But simply buying packaged gluten-free items can get quite expensive. So how do you toss out the gluten without losing all your cash too? Here are some tips.
1. Start with the basics
Go for naturally gluten-free grains instead of buying specialty mixes. Try quinoa (buy in bulk for best price) or buckwheat....both available in most grocery stores. Remember too that rice and potatoes are gluten-free! Also look for gluten-free oatmeal.
2. Look for substitutes
In place of regular or expensive gluten-free bread, look for gluten-free crackers or breadsticks (you get more servings per package). Or use corn tortillas as a wrap or make a grain-based salad using quinoa or rice.
3. Create your own
How about baking your own gluten-free items? Here are some ideas:
- Rice pilaf: brown rice and quinoa mix
- Baking flour: half brown rice + half garbanzo bean flour
- Use chickpea flour in place of pricey gluten-free baking mix. One use would be to make breakfast/snack cookies instead of buying expensive gluten-free packaged cookies
4. Choose wisely
Many of the larger grocery store chains and some of the local health food stores are often less expensive than buying online. However, check online for specials and look in specialty magazines for coupons.
5. Round out your plate
Fill your plate with plenty of fresh, whole foods such as fruits, vegetables, lean (unprocessed) meats, low-fat dairy and healthy fats (i.e. avocado, nuts, fresh salmon and tuna). All of these foods are naturally gluten-free to begin with. So start with these groups and then add the specialty gluten-free options as an after-thought. This way you will fill up on the less expensive options first.
Be Extraordinary,
RDKate
In a world where everyone is short on time, "I don't have time to eat healthy" is no longer valid. Although the movement toward convenience foods is generally frowned upon by nutrition professionals, there are some foods and food products that will fit the bill when it comes to quickly fueling performance.
Convenient Processed Foods
The majority of your daily food selections should be whole and unprocessed, but here are some great options for the rest of the time...
- Brown rice packets: Only 10 min prep vs. traditional 45 min prep)
- Whole wheat pasta: Ready in 10 min or less
- Whole wheat couscous: Ready in 10 min or less
- Quinao packets (pre-cooked)
- Air-popped or low-fat microwave popcorn*
- Oatmeal in packets or cups: Excellent for traveling!
- High fiber cold cereal: Not just for breakfast!
- High-fiber crackers: Try Triscuits or Kashi TLC crackers
- Whole wheat pocket or pita bread: Stuff with fresh veggies and low-sodium/low-fat deli meat
- Kashi granola bars
- Whole-wheat pizza crust: Load with low-sodium sauce, veggies and low-fat meats such as ham, chicken, lean turkey pepperoni or lean ground beef
- Canned tomatoes*
- Individual packs of unsweetened applesauce
- Canned beans*: Pair with brown rice
- Canned tuna or salmon
- Lean deli meat*: Try turkey, chicken, ham or roast beef
- Individual cups of peanut butter: Pair with high-fiber crackers or celery sticks
- Individual cups of hummus: Pair with high-fiber crackers or veggies
- Individual cups of guacamole
- Soy nuts: Great protein & healthy fats!
- Edamame: Find in the frozen vegetable section
- Low-fat individually packaged low sugar yogurt or Greek yogurt
- Low-moisture, part-skim mozzarella cheese sticks
- Cubed or shredded cheese: Save time! Add it to your favorite meals for extra protein.
- Frozen entrees*: These are not all bad when used occasionally, as they are often more nutritious than what would have been prepared otherwise. Look for low sodium/low fat varieties and pair with a salad, fruit and glass of low-fat cow's or soy milk for a well-rounded meal.
- If it's in the budget, don't count out meal delivery services for all or part of your week's meals. This can be relieve the stress of meal planning and assure nutritious meals at least part of the time. Just be sure to choose the best meals (nutritionally) available.
- Fast food options: Baked potato at Wendy's, Fruit & Yogut parfait at McDonalds, side salad at Burger King to name just a few can be a great addition to your work lunch
*Look for low-sodium varieties or rinse (if appropriate)
Convenient Fresh Foods
Perhaps the most convenient foods are truly the ones listed here. With a little pre-prep during the weekend or other day off, you can easily grab these foods and head out the door.
- Fresh fruit: Especially apples, oranges, bananas, plums, nectarines, peaches, clementines, grapes, berries and apricots. Pair with peanut butter for protein.
- Dried fruit: The best choices are cherries, cranberries, and blueberries. Pair with nuts or yogurt for protein.
- Baby/cut carrots or celery strips: Pair with hummus or peanut butter for protein and healthy fat.
- Cherry tomatoes: Pair with string cheese for protein.
- Bagged spinach or spinach mixes: Add pre-cooked or canned chicken for protein
- Rotisserie chicken: Pre-cooked, often still warm at the time of purchase and can be used for so many dinner ideas, including with tacos, burritos, nachos, stir-fry, fresh salads, baked potatoes, brown rice, or sandwiches. Be sure to include veggies!
- Pre-cooked shrimp: Just like the rotisserie chicken, can be easily added to a meal as a quick protein source.
- Hard-boiled eggs
- Nuts: One of the best natural convenient foods. Look for lightly salted or unsalted varieties whenever possible.
- Individually-packaged low-fat milk: Go for cow's milk or soy milk for adequate protein
Be Extraordinary,
RDKate
