Tips for Making Healthy Meals FAST! and a Perfect Fall Recipe by Coach Katrina

Tips for Making Healthy Meals...FAST!

 Plan your meals, make your list, and grocery shop on a regular basis.
 Practice healthy cooking techniques.
 Cook and freeze. Use leftovers in new ways.
 Try a new recipe or new kind of produce each week.
 Have FUN and ENJOY your meals with those you love.

Grocery List

Refrigerator Staples
 Fresh, sliced fruit and vegetables
 Prewashed salad greens
 Eggs, lean, low-sodium turkey breast
 Low fat/ nonfat cheese, yogurt, milk
 High flavor cheeses
 Rotisserie chicken
 Leftovers from the night before

Freezer Staples
 Vegetables and fruit, No sauce/sugar added
 Fish, skinless poultry, and lean (or trimmed) meats
 Veggie, salmon, turkey burgers
 Lean ground poultry and meat
 Healthy, low sodium entrees
 Whole grain breads, bagels, tortillas
 Pre-cooked and portioned homemade soups and entrees

Pantry Staples
 Low-sodium or no salt added:
 Canned beans/lentils (all types)
 Canned tomato products
 Fruit (in water/juice only)
 Whole grains
 Dried beans/lentils
 Chunk light tuna (in water), salmon, chicken, clams, sardines
 Nuts, seeds, dried fruits

Flavor Enhancers
 Vinegars, mustards, hot pepper
 Cayenne, crushed red pepper flakes, hot sauce, wasabi
 Low-sodium soy sauce
 Flavored broth or stock
 Grated Parmesan or Romano cheese
 Tapenade (olive paste)
 Melted anchovies or anchovy paste
 Salt-free seasoning blends
 Herbs & spices
 Citrus juice and zest
 Grated ginger, onions, and garlic


Healthy Cooking Tools

 Nonstick cookware
 Steamer basket insert or microwave
 Plastic flexible cutting mat
 Hand grater
 Veggie peelers
 Good chef’s knife and sharpener
 Wooden spoons
 Silicone spatulas
 Baking dishes
 Roasting rack with handles
 Aluminum foil /parchment paper
 Blender or food processor
 Slow cooker
 Grill or grill-pan
 Thermometer

Fall Harvest Quinoa Salad (see picture above)

Easy, quick, and most importantly, delicious, quinoa, chickpeas, and roasted vegetables adds vegan protein and heft to a simple green salad. It’s perfect for lunch or dinner.

Serves 6 as an entrée or 12 as a side dish

Salad Ingredients

1 acorn squash, peeled and diced
1 large red onion, peeled and diced
Nonstick cooking spray
1 tablespoon olive oil
1 tablespoon honey
1 cup quinoa, uncooked
1 ½ cups low fat, low sodium vegetable or chicken stock
½ cup water
½ cup pecans, toasted and coarsely chopped
1 cup chickpeas, rinsed and drained
1/3 cup dried cranberries
3 green onions, thinly sliced
1 large ripe pear, stemmed and cored, cut into bite-sized pieces
¼ cup fresh chopped parsley
2 large handfuls baby spinach leaves
Salt and pepper, to taste

Dressing Ingredients

1 tablespoon extra virgin olive oil
2 tablespoons white wine vinegar
½ teaspoon whole grain mustard
1 tablespoon honey
Salt and pepper, to taste

Directions

Preheat oven to 425 degrees. Place squash and onions on a large baking sheet sprayed with nonstick cooking spray. Toss with olive oil and honey, salt and pepper to taste. Roast for 35 to 40 minutes, or until tender, tossing once while cooking. Meanwhile, cook quinoa according to package directions, using a combination of broth and water (above). Whisk together dressing ingredients in a large salad bowl, and add remaining ingredients. When vegetables are done roasting, add them and the cooked quinoa to the salad bowl, tossing to coat with the dressing. Serve immediately or chill.

Serving size: 2 ½ cups (entrée); 1 ¼ cups (side dish)

Nutrition

405 calories, 1g saturated fat, 0mg cholesterol, 254mg sodium, 1111 mg potassium, 63g carbohydrate, 10g fiber, 13.8g sugar, 11g protein