Want a Quick Meal? Our Top 7 FAST FOODS

One of the most common complaints we hear from our clients is that they are too busy (or tired) to cook healthy meals.

If you are feeling the same way, know that you are not alone!

Having a bunch of quick healthy “fast foods” to keep stocked in your kitchen at all times is the key to success. Below are some of our favorite “gems” that we use to put nutritious meals on the table without much fuss.

1. BAGGED GREENS
Found in virtually all supermarkets, you can purchase triple washed and cut greens such as various lettuces, kale, spinach, arugula, and the like. Greens are packed with super nutrients and if you like them warm, they cook in just a couple minutes.

• Use as the base for a salad
• Take a large handful of raw spinach or arugula and place a “bed” at the bottom of a bowl. Spoon your hot dish (chicken, beans, whatever) right over it and you have an instant veggie that doesn’t even need prior cooking.
• Toss into soups
• Steam or sauté with garlic and olive oil

2. FROZEN VEGETABLES/FROZEN FRUIT
Fresh is great but don’t negate the benefit of frozen, which are picked at peak ripeness. And if you are the type who has good intentions for your fresh veggies but find them too often rotting in the bottom of your veggie bin, frozen is a wonderful option. Just rip open the bag and steam in a little water. Look for veggies with nothing else added (naked). To season, drizzle with olive oil and sea salt. Done. For fruits, use in chia pudding, smoothies, or overnight oats. 

3. QUINOA
We love this grain for its ability to puff up in just 15 minutes. Technically known as a seed grain (a seed which acts and cooks like a grain), quinoa is a great source of fiber and also has a decent amount of protein. We also like that it contains some of our favorite vitamins and minerals including magnesium, iron, folate, zinc and potassium.

Quinoa can be found in any supermarket, and comes in red, black and white. Though a bit bland on its own, we suggest the following:

• Cook in chicken or vegetable broth with an added teaspoon of olive oil.
• Toss directly into a soup as it’s cooking. Yup, just add ¼-1/2 cup raw quinoa to your simmering broth and watch it expand. Great for veggie stews as well.

4. CANNED or CARTON BEANS/RED LENTILS
Soaking or cooking beans from scratch is ideal, but we always have some canned/boxed beans on hand which can be easily added to salads, soups and stews. We advise looking for Eden brand which avoids BPA/BPS in the lining, or Whole Foods has a carton variety. Also, you absolutely need to know about red lentils. Unlike green or brown lentils which can take up to an hour to cook from scratch, red lentils literally take 10-15 minutes start to finish! Oh and we also want to mention another quick favorite called Tru Roots. Their sprouted lentils (and other sprouted grains) are also great for quick meals.

Try some of these ideas are below.

• Mix ½ cup of white beans with chopped roasted red pepper, red onions, diced carrots. Toss with olive oil, lemon juice, sea salt and pepper.
• Sauté greens in olive oil and garlic. Toss in a can of Butter beans or pinto beans. Season with salt and pepper.
• Sauté onions and ginger in olive oil. Add 1 1/2 cups of chicken or veggie broth, and ½ cup red lentils. Simmer until lentils are soft, about 15 minutes. Season to taste.

5. QIA BREAKFAST CEREAL
We encounter countless clients who buy instant oatmeal packets for an easy breakfast option. But most of the brands have up to 12 grams of sugar PER packet (plus other additives), and lack protein and fat, which help manage blood sugar levels through the morning.

Enter Qia – a gluten free option which has only 1 gram of sugar, 6 grams of fat and 6 grams of protein from a blend of oats, buckwheat, coconut, hemp and chia seeds. Just add fruit and a small amount of sweetener (one teaspoon of maple syrup or honey). Top with extra 2 tablespoons nuts or seeds if desired.

6. SUNSHINE FROZEN VEGGIE BURGERS
Love to pop a veggie burger in the toaster for an easy meal? Buyer beware. Most popular brands such as Gardenburger, Boca Burger, and Morningstar Farms rely mainly on processed soy as the base, mixed with a variety of other unsavory ingredients, which often include things like corn oil, hydrolyzed vegetable protein (corn, soy and wheat), autolyzed yeast extract, caramel colors, natural flavors from non-meat sources, sugar, soy protein isolate, dextrose (another name for sugar).  NO thanks.

We love Sunshine burgers as they are free from anything unnatural, use only good whole foods, and taste delicious. Here are the ingredients on their classic veggie burger: Organic cooked brown rice, organic ground raw sunflower seeds, organic carrots, organic chives, sea salt. Big difference, right?

• They can be toasted, pan fried, baked or grilled
• Top with fresh sliced tomato, avocado and red onion. Serve with fresh or frozen veggies

7. ORGANIC CHICKEN SAUSAGE
Want a meal in 10 minutes or less? Pre-cooked sausages rule.  We favor organic brands such as Applegate farms, Bilinski and Aidells which are found in most supermarkets. If you live near a Wegmans they also have their own brand which is delicious.

• Get a super quick meal on the table by sautéing up some onions and peppers or any veggie of choice, tossing in sliced sausage, and serving over a bed of greens and quinoa.

For more simple meal upgrades that save you time but keep your body nourished, look no further than PM Meal Mastery. This  a our scientifically-backed nutrition plan for optimal health, energy, and confidence after menopause. PM Meal Mastery is the nutritional program for post menopausal women who want to fuel their bodies, feel their best, and live an active, engaged life.