On the Go Salad

Today's lunch is an extremely quick and easy meal, perfect for when you're on the go or traveling. A sandwich might seem like the easiest and most conventional way to go, but if you're sitting for a long drive you never get a chance to burn off those carbs. Road trips can still be healthy! Buy some plastic containers that you can easily pack a salad in, and you're set. You can make this meal just 5 minutes before you leave your home.

Start by choosing your base; I used romaine lettuce but you can easily use spinach, kale, or mixed greens (the greener, the healthier). Then add some diced red onion and mixed raw slaw/broccoli slaw. The slaw will make it more filling for longer car rides and also adds a different texture to your salad- you can buy a package from the produce section of your local supermarket. To really change things up a bit, I quartered some grapes and added them into my salad. Not a grape person? Try thinly sliced apples or mango chunks. Once all of my ingredients were in the container, I topped it with my favorite dressing, fat free balsamic vinaigrette.You can swap this out for any of your favorite fat-free or low cal dressings. Close your container, shake it, and you're done! Feel free to add almond slivers or grilled chicken for protein.

Recipe:
1 Cup Lettuce (Any kind)
1/4 Cup Mixed Raw Slaw (Optional)
1/3 Cup Quartered Grapes (Or other fruit)
1 Tbsp Diced Red Onion
1 Tbsp Fat Free Balsamic Vinaigrette 

Italian Style Zucchini

You can do so many different things with zucchini, it's really amazing. Today I was in the mood for an Italian style dinner, minus the carbs. I decided to try something new with my small zucchini and canned tomato sauce. This recipe takes a little bit more time and preparation, but it is definitely worth it.
                   

                        

Start off by slicing your zucchini in half lengthwise and season to taste. Place it in a Pam sprayed oven safe casserole dish, or even just tinfoil. Put in the oven at 400 degrees for about 45 minutes, or until soft. Take out and add your tomato sauce, sticking it back in the oven to warm through for about 5 minutes. Take out and serve! You can make your zucchini in advance for a quick dinner after work. This recipe also works great with eggplant. Add whole wheat pasta, rice, or steamed veggies for a great side dish to this meal. Chopped meat is also a great addition to your Italian style zucchini.

Recipe:

Pam Spray

1/2 Small Zucchini

1/4 Cup Tomato Sauce

1/4 Tbsp Crushed Red Pepper

Season to taste

*Roast in 400 degree oven for 45 minutes

"Grilled" Romaine Salad

After a great workout, there's nothing like a refreshing salad to keep your healthy kick going. On the other hand, regular salads can start to become really boring, so I decided to put a new twist on my typical after workout lunch. In my opinion, everything tastes better grilled. Unfortunately, I don't have a grill in my apartment, but my pan and stovetop worked just as well. It might sound strange to cook your salad, but I promise life as you know it will never be the same. 

                            

The best part about this post workout lunch is that it only takes 5 minutes to make! First, I took three large pieces of crisp romaine lettuce leaves and added them to a heated up Pam sprayed pan (use as much Romaine as you'd like-I'm never really that hungry after a workout). Add some already roasted beets, chopped red onion, and a bit of green, yellow or red bell pepper. Instead of roasting your pepper (which can take a while), just stick it in the microwave for 45 seconds for a much quicker alternative. Season your "grilled" romaine with fat free balsamic vinaigrette, crushed red pepper, chopped onion, and your favorite seasonings- I used salt, pepper and garlic powder. I decided to add a few kosher dill pickle sandwich slices because pickles always go great with anything grilled. Feel free to top your "grilled" romaine with toasted almonds and grilled chicken for a much more filling and protein filled lunch.

                          

Recipe:

Pam Spray

1/2 Head of Romaine Lettuce

1/4 Cup of Beets

1/4 Cup of Chopped Red Onion

2 Slices Of Sandwich Pickles (Optional)

1 Tbsp Chopped Bell Pepper

1 Tbsp Fat Free Balsamic Vinaigrette

1/4 Tsp Chopped Onion

1/4 Tsp Crushed Red Pepper

Season to taste

*Cook for 5 minutes

Easy Stir-Fry

Hello! My lunch today was insanely quick and easy because the last thing I wanted to do after my exam was cook. Just because it was easy doesn't mean it lacked flavor! I was in the mood for some vegetable stir-fry, so my frozen bag of stir-fry veggies made my life really easy.

To add some added nutrition to my lunch, I started off by sautéing the greens that I saved from some fresh beet roots I bought from the supermarket. Beet greens are rich in vitamin K, vitamin A (which helps improve vision), and they help boost your immune system. You can cook them like you would spinach or kale, which you can use in this recipe instead of the beet greens.

                              

After I sauteed my beet greens, I added some defrosted frozen stir-fry veggies: broccoli, water chestnuts and baby carrots. I also threw in some bamboo shoots, roasted beets and red bell pepper. Once they were all combined, I added in Less Sodium Soy Sauce, crushed red pepper, salt, pepper, garlic powder and onion powder. And voila! My lunch was ready in 15 minutes. Feel free to add some Mahi-mahi or chicken into your stir fry from some great protein.

Recipe:

Pam Spray

1 Cup of Beet Greens, Kale, or Spinach

1/2 Cup Stir Fry Veggies

1/4 Cup Chopped Bell Pepper

1 Tbsp Bamboo Shoots (Optional)

1 Tbsp Less/Low Sodium Soy Sauce (I used Kikkoman)

1/4 Tsp Crushed Red Pepper

Season to taste

*This should take about 10-15 minutes

Baked Flounder Lunch

Today's insanely quick and easy lunch was Baked Flounder, yum! For your fish. you can go to a local fish market for fresh fillet's (which would be more expensive), or even the frozen section of your town's supermarket for a more budget friendly option- just as good! If you don't like flounder, feel free to use another type of flaky fish, like tilapia or bass. The secret to keeping your fish moist is by wrapping it up with aluminum foil to bake instead of pan frying it.

For this recipe, take your fillet of fish and put it in a piece of tinfoil with your choice of veggies; I used broccoli, eggplant and zucchini. Other great additions are asparagus, small red potatoes, cauliflower or brussels sprouts. Season your fish and choice of vegetables with salt, pepper, garlic powder, onion powder and crushed red pepper or cayenne pepper- the added heat will temporarily boost your metabolism. I also included some canned fire roasted diced tomatoes on top of my fish before putting it in the oven. After you've seasoned your fish and veggies, close up the tinfoil and place it in your preheated oven at 425 degrees for about 10-15 minutes. If you want some more starch, you can add some brown rice or mashed potatoes on the side.

This recipe makes 1 serving.

Recipe:

One 4 oz. Fillet of Flounder

1/2 Cup of Mixed Vegetables

1/4 Cup of Canned Diced Tomatoes (I used Hunt's Fire Roasted)

Pam Spray

1/4 tsp Crushed Red Pepper/Cayenne Pepper

Season to taste

* Place in oven at 425 Degrees for 10-15 minutes

Pureed Vegetable Soup

Today's lovely weather of thunderstorms and clouds put me in the mood for some comfort food, aka warm soup. For this recipe, all you need is a pot and a blender or immersion blender. This dish is extremely easy to make your own by choosing your favorite vegetable or mixed vegetables. Feel free to use chicken stock, vegetable broth, or just plain water as I did.

You can make this recipe with vegetables like cauliflower, asparagus, or a mix of your favorite vegetables. I had a bag of microwaveable broccoli and cauliflower so I decided to put it to good use. I included some string beans to add a bit more variety. To start, saute some onion and garlic in a pot with either olive oil or Pam spray. Once softened, add your choice of broth or water. If the vegetables you're using are raw, boil in water or broth until easily pierced with a fork. Once cooked or microwaved, place all ingredients in a blender and mix until pureed. Add in more broth or water to reach your desired consistency. Season to taste and enjoy. I promise it tastes much better than it looks!

Recipe:
1 Tbsp Olive Oil or Pam Spray
1/4 Cup Onion
One Clove of Garlic
2 Cups Mixed Vegetables
1/3 Cup Water or Broth (You can always add more)
Season to taste

Banana Cinnamon "Ice Cream"

As part of my health streak, I've definitely cut back on some of my favorite desserts. But that doesn't mean I can't satisfy my cravings with some great tasting healthy alternatives. Today, I was really craving some ice cream, but I've cut out most dairy products from my shopping list. So, I decided to make a one ingredient "ice cream." Yup! Just one ingredient... a banana. Putting frozen bananas in a blender or food processor will turn them into a creamy consistency close to ice cream! No need for heavy creamer or milk, which keeps this recipe unbelievably healthy. Just use a frozen banana as your base and add anything you'd like to make it your own unique flavor. Some great examples are cocoa, peanut butter, maple syrup, or pumpkin puree (refreeze this one after blending).

Since I'm on the "college budget" diet, I had to keep my recipe extremely simple. I chose to make my banana ice cream cinnamon flavored, yum! All you need is a large banana and some ground cinnamon. Prepare your banana by cutting it up into half inch slices and freezing them overnight. When ready to make the ice cream, take out the banana chunks and let them defrost for about 10 minutes, to make the blending process easier. Though a blender will work, a food processor will create better results. Blend the banana chunks until creamy, like ice cream. Add the cinnamon, or other flavoring of your choice. Now you're ready to indulge! Eat immediately or place in a dish and keep in the freezer. This recipe makes two servings.

Recipe:
1 large banana
1 tsp ground cinnamon or cocoa

*Feel free to add as many ingredients as you'd like

Mocha Truffles

My family recently threw my sister an engagement party, which clearly means one thing... chocolate. But a satisfying chocolate dessert doesn't have to set you back in your goals for a healthy lifestyle. This is a simple and quick recipe for mocha truffles, which can be coated in anything your heart desires. My recipe is a twist on the Weight Watcher's version, so you know it's not bad!

This recipe makes about 25 truffles which can be rolled in an assortment of coatings. For my truffles, I chose unsweetened shredded coconut, finely chopped macadamia nuts, and plain old cocoa for the traditionalists. Each one tasted absolutely amazing with this mocha truffle recipe. The taste of coffee is extremely subtle, but you can always leave it out for a plain chocolate truffle. The toppings make the possibilities endless! You can roll your truffles in anything from crushed pecans to chile powder with ground coffee for a bit of a bittersweet kick.

This dessert is extremely easy to make. First, microwave the chocolate chips and fat free margarine in a microwave safe dish, stirring every 15 seconds. Once all of the chocolate chips are melted, transfer to a bowl. Quickly stir in the fat free half and half and instant coffee powder. Cover and freeze for one hour, or refrigerate for at least 3 hours. Take this time to prepare your toppings. Once the truffle mix is hardened, start rolling it into individual balls and coat them in the toppings of your choosing.  And voila! How easy was that? Now comes the hard part... which one will you try first?

Recipe:

8 oz Semisweet Chocolate Chips

3 Tbsp Fat Free Margarine

1/3 cup Non-Dairy Creamer or Fat Free Half and Half

1 Packet of Instant Coffee (I used Folgers)

Toppings of your choice

Crazy for Zoodles

Today's easy lunch was Zoodles, noodles made from zucchini! All you'll need is an appliance with the world's most ridiculous name... Veggetti. Yup, that's the name. I didn't choose it. Anyway! It works great and can be found for just $15 at your local convenience store.

Once you get the Veggetti, the rest is history. All you really need is a fresh zucchini and you're in business. Cut the ends off of the zucchini and just start twisting. Really, it's that easy.

Once you twist the zucchini and end up with fabulous looking "spaghetti," there's no limit to what you can do. Seeing as I recently moved into an apartment and apparently forgot to buy myself a can opener, my fire roasted tomatoes could not be of any use. Luckily I had some fresh tomatoes and spices to make a completely fresh and quick lunch. I used salt, pepper, garlic powder, crushed red pepper and a dash of low sodium soy sauce (I used Kikkoman). You can substitute the soy sauce with sriracha if you like your food on the hotter side, or even just regular marinara sauce. The great thing about zoodles is that you can eat it raw, sauteed, roasted, or even just microwaved. As a great side to this lovely raw lunch, I paired my zoodles with some oven roasted brussel sprouts (my absolute favorite vegetable) and a cup of grapes (my favorite fruit) for dessert. Hope you enjoy!

Recipe:

1 medium zucchini

1/4 medium tomato or 1/4 cup marinara sauce/canned tomatoes

1/4 tsp crushed red pepper

1 tsp low sodium soy sauce or sriracha

Season to taste

*For the brussel sprouts, just place them in the oven at 400*F for about 35 minutes and season with kosher salt.