Life in the fast lane doesn't have to mean life in the "fast food" lane. The term "fast food" has been created by the likes of McDonalds, Burger King, Wendy's and Taco Bell. Yet, it is Mother Nature who invented the original fast foods.
The best thing any of us can do is to stock our own "fast food" pantry to compete with the commercial organizations. Tonight, picture this: You open the refrigerator and take out a few apples and oranges, some baby carrots and snow peas; you grab a selection of low-fat cheeses, a container of humus and the milk. Finally, you pull out a loaf of whole wheat bread or pita. You serve them attractively on the table for your own fast food buffet. Family members can grab slices of fruit, dip vegetables and pita, and drink skim milk. If it is chilly, you warm up some canned soup or turn the milk into hot chocolate (remember even hot chocolate is a good source of magnesium and is low in fat when using skim milk). While this may not seem like a traditional dinner, it is "fast food" the healthy way.
Healthy Fast Dinners
You can compliment each with a glass of milk or juice.
- Pancakes made from whole grain store-bought mix, canned applesauce, milk.
- Microwave-warmed tortillas filled with shredded cheese, canned black beans and salsa. Serve with green pepper strips and clemintines.
- Make your own sandwich buffet. Use whole wheat bread or rolls, cheese, leftover turkey or chicken or marinated tofu, green or red peppers, cucumbers, mustard, etc.
- The "everything-but-the-kitchen sink" salad. Combine any of the following: a can of tuna, raisins, sunflower seeds, sprouts, leftover rice or pasta, shredded cheese, drained canned chick peas, leftover tender cooked broccoli bits, etc. Serve with a loaf of fresh baked bread from the bakery or bake muffins from a mix (or scratch) while you pull together the salad. Kids are great at mixing up muffins!
- Stuffed pita bread. A great catch all for leftovers including roast chicken or meatloaf. Try a Vege Pita, using humus, tomato slices, sprouts and other vegetables. Or, try a Fruit Pita, combining cottage cheese, fresh berries and crushed pineapple.
- Pasta. Serve pasta with a good bottled spaghetti sauce, some non-fat ricotta cheese and sprinkled parmesan cheese on top. Toss with broccoli steamed in the microwave for a few minutes. Serve with a side salad.
- Fruit and soup. Warm up leftover or canned soup; and serve with crusty wheat rolls and sliced fresh fruit.
- Pizza. Use a store-bought ready made crust or a bagel. Then add bottled sauce and low-fat cheese. Go easy on the meat toppings to limit fat intake, and go heavy on the veggie toppings like green or red peppers.
- Grilled boneless chicken breast brushed with bottled Italian salad dressing, couscous, and cooked, frozen vegetables.
- Veggie Burger (or lean hamburger), sweet potato, and red pepper strips.
- Desserts: High quality frozen yogurt, low-fat store-bought cookies, fresh fruit, yogurt.
RESOURCES:
- Get cooking with the Recipe Finder
