DIY Microwave Meals

One of the biggest set backs in healthy eating is the time it takes to make home-cooked meals. Everyone is restricted on time these days. So I wanted to give you guys one of my best secrets for saving a ton of time and still eating super healthy meals.

These Zip ‘n Steam bags are amazing when it comes to saving time. You can put all kinds of things in them and microwave to have a simple steamed meal in minutes. They are also freezer safe, so you can make meals ahead of time and just pull them out when you need one.

I have found they are exceptionally good for most any seafood and vegetables are seriously good!

What I do is make several at once, mix them up and stack them in the freezer. I can put 2 portions of vegetables and 2 portions of protein in each bag. Which makes a super simple lunch for 2 in about 8 minutes. The bonus is that since it’s all steamed, you don’t have to add any extra oils to cook in and you keep the vitamins & minerals in your veggies.

I like to mix flavors up so they don’t get boring. Here are some of the combinations I have tried:

• Salmon with asparagus & carrots
• Blue Hake fillets with broccoli & cauliflower
• Shrimp with sweet potatoes & baby carrots
• Garlic Herb Shrimp with acorn squash
• Spinach, mushroom, onion & garlic
• Corn on the cob lightly peppered & garlic

It’s also fun to try different vegetable blends if you buy frozen bags. You can also cut up fresh, organic veggies and throw them in too. The possibilities are endless once you get the hang of it. Plus, you’ll find that making several at once only takes about half an hour to have good meals all week-long.

When you mix your veggies and protein together like that, you do want to make sure you put your protein on top. It will get better airflow inside the bag and cook more evenly that way. The bag will tell you which side to put up when you cook, so just arrange your goodies carefully and you’re all set!

If you are already using them, or giving them a try for the first time, let me know what your favorite combinations are.

A Tribute To Berries

Did you know that berries are extremely high in fiber and antioxidants? In fact, they are counted among the Top 5 Healthy Fat Burning Foods. If you want more fat burning foods in your diet, consider strawberries, cranberries, grapes, blackberries or raspberries in your diet. Many of these berries are seasonal, however may be frozen for up to a year to enjoy year round.

Another major health benefit of berries is their immunity boosting capabilities. In addition to keeping your defenses high against general illnesses, berries also improve heart health. These antioxidants also balance blood fat levels, which helps regulate high cholesterol. Other antioxidant health benefits of berries include its ability to fight certain types of cancer. The high amounts of manganese found in all berries, but particularly grapes and raspberries are especially helpful in flushing out the digestive system of toxins. Recent studies show that Eating Berries May Lower Risk Of Parkinson’s.

Finally, eating cranberries and blueberries can help reduce and prevent bladder infections. And these are just a few of the health benefits of berries.

Now that the weather is cooling down, people are less likely to enjoy smoothies as a way to add berries to your diet. Try adding them to oatmeal, cottage cheese or yogurt as other options. They also go great when you slip them into baked goods like muffins, cakes or brownies. You can also opt in for dried fruits or juices, just be sure they are 100% fruit and not a substitute with tons of sugar or sodium added in.

Potato Chips

 

It’s the combination of salty and crunchy that gives potato chips their allure. Depending on the flavor, a 1-ounce snack bag has at least 150 calories. Munch your way through a large 8-ounce bag and you’re looking at 1,230 calories — not counting any dip.

Better Bet: Dip celery or carrot sticks in hummus. You’ll get a satisfying crunch with fewer calories and more nutrients.

 

Related articles

• Prepping Your Veggies
  
• Apple Cranberry Slaw
• How I Snack

 

Sweet Potatoes

Think of the typical toppings on your baked potato — butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavor, they require very little embellishment. This can save you loads of calories.

In fact, you can replace starchy white potatoes with sweet potatoes all over the menu. Try sweet potato fries, hashbrowns or toss them in your soup and stew recipe. Roasted sweet potatoes are super easy, and make a perfect side dish for almost any protein.

As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, and fiber. The extra fiber helps you feel full without having to pack in tons of extra calories.

How do you like your sweet potatoes? Leave your answer in the comment section below, I always like new ideas.

 

Related articles

• Curried Sweet Potato and Lentil Stew

To Buy or Not To Buy: Organic is the Question

Although organic is often more expensive, it’s also healthier—you won’t find “toxic chemicals” in most organic selections. I shop at local farmers markets, but keep in mind that most grocery stores, and even Wal-Mart food centers, now have many organic food options at affordable prices.

What’s more, to avoid the unwanted antibiotics and growth hormones found in animal products these days, I buy all of my meat and dairy products from organic sources. To avoid pesticides I buy all “exposed” fruits and vegetables organically, as well. I do, however, buy fruits and vegetables that are protected by an exterior barrier like a peel, rind, or husk from the local grocery store if they’re more economical. (Sometimes the prices are very similar through a delivery service that I use)

A non-profit group called The Environmental Working Group releases an annual report of the fruits and vegetables that are most likely to contain pesticides. They dubbed this group the “dirty dozen” and collect their information from more than 87,000 government tests. The most recent report shows that peaches top the list for most pesticides. Others include: apples, bell peppers, celery, cherries, nectarines, strawberries, kale, lettuce, imported grapes, carrots, and pears. So be sure to buy these produce items organically.

On the other hand, the 15 fruits and vegetables that are least likely to contain pesticide residue include: onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, eggplant, papaya, watermelon, broccoli, tomato, sweet potato, and cabbage.

You can save money by purchasing these items at a regular grocery store, if need be. You don’t need to buy the organic versions.

If your local organic markets are too expensive for your budget, don’t despair. As a general rule, make sure to avoid purchasing a lot of processed foods and take care to thoroughly wash your fruits and vegetables. The important thing is to surround yourself with high-quality foods to nourish (not addict) your transforming body.

What are your options for buying organic foods in your area? Please let me know below in the comments.