Category Archives: Healthy cooking

Fast, healthy, “no-dressing” salad!

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This is yummy! Are you trying to lose weight? I am perpetually trying to lose weight or not regain the weight I have lost.  I have about 44 years of dieting “under my belt”, so I should be an expert, but my thoughts are constantly evolving.   At this stage of my life, taking good care of myself comes above weight loss in my priorities, so the perfect meal for me has abundant nutrients along with fitting my weight goals.

Here is a favorite lunch. The pictured bowl has about 4-5 cups of raw spinach under the fruit.  I top with an assortment of whatever fresh, delicious fruit is in my refrigerator.  This day it was strawberries, tangelos, pineapple, heirloom tomatoes on top, which provide enough natural sweetness that no dressing is needed.  Add garbanzo beans, kidney beans, cooked fish or cooked poultry if you wish.  As shown with the spinach and fruit, it is about 210 calories, 14% protein (8 grams), 8% fat (2 grams) ,  78% carbohydrates (44 grams) and 10 grams of dietary fiber.  330% of daily  vitamin A,  384% of vitamin C, 24% of calcium, and 32% of iron have been satisfied. This is making calories count!

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Filed under Fast Healthy Cooking, Healthy cooking, Salad, Weight loss

Fast Food Reinterpreted

Fast food

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When I cook from a recipe book, I want to create that person’s vision of the meal before tampering with the ingredient list.  That is time consuming.  The other night I was hungry!  I needed some things at Trader Joe’s before dinner and grabbed a bag of “Trader Ming’s” Kung Pao Chicken” on impulse (after reading the label) intending to “wok” a fast meal, and was it fast!

I had purchased a Whole Foods in-store-pre-cut veggie mixture the day before and got that out.  After heating my wok the frozen pre-cooked chicken chunks hit the oil.  When it looked thawed and somewhat heated I dumped in the large package of fresh pre-cut veggies, plus the palm-sized frozen packet of veggies that came with the mix.  I stirred until the veggies were nearly cooked then added one of the two packets of frozen Kung Pao sauce.  Voila! A meal in 5 minutes.  No chopping. No cutting. No measuring. No waiting.  I have a better 5-minute-meal idea for next time, so come back and see, but this was delicious!

The “Trader Mings” Kung Pao Chicken Stir Fry ingredients are real food: chicken dark meat chunks, whole eggs, soy bean oil, water, cornstarch, chili powder, salt, white pepper in the meat chunks.  Frozen veggies were ginger, garlic, green onion, green bell pepper, red bell pepper, brown onion, fried dried chili, water chestnut, peanuts. Sauce was water, sugar, soy sauce, vinegar, cornstarch, lime juice, ginger, garlic, green onion.

The veggie combo cut for me by Whole Foods included fresh zucchini chunks, snow peas, summer squash, red bell peppers, green bell peppers, red onion, cauliflower, broccoli, all as fresh as if I had cut them myself.

Without the time-saving ingredients I bought, I would have ended up eating something much less fresh and healthy.

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Filed under Chicken, Fast Healthy Cooking, Healthy cooking, meal in minutes, Wok cooking