Quick and Healthy Dinner

I know, I know. I've been there. It's been a long day--you are tired, busy, poor, a bad cook...any combination of these things. Yet when you deny yourself wholesome, healthy dinners, you are even more tired and less motivated. Here's the healthiest dinner I can whip up in 10 minutes.


1. I buy frozen salmon individually wrapped. Alaskan salmon. A package of them is around $10--it's cheaper than 6 quarter pounders...just remember that. When I get home from the gym I take one out of the freezer and throw it in a pan of cold water so it can defrost. Then I put it in the George Foreman grill for 3-3.5 minutes. Olive oil, pepper, sometimes montreal steak seasoning.


2. 1 handful (about a cup) of frozen veggies in the microwave for 1 minute. Being only one person, it's hard to buy/process/eat fresh produce before it goes bad. I know frozen veggies are not best practice but they are better than no veggies and they are less processed and have less sodium than canned. Again, buy a big bag and just use a handful or two--it's cheaper than buying the "serving size" packages. I like Trader Joe's Organic Foresome...delicious AND funny.


3. Brown rice. On this day I have Minute Rice that I found in my cupboard so it only took a minute. For it to take you just a minute, whip up a batch of it and keep it in the fridge. It will reheat ok. Again, this is just pennies a serving.


4. Low-fat milk. I have recently made the switch from skim to low-fat. I blame a few things for this. A few months ago I offered milk to a friend who said, "as long as it isn't skim. Skim milk is blue." Ever since then, I have noticed it too (isn't the power of suggestion a bugger sometimes?). Then I read about what they do to skim milk to make it "appear more white," along with articles like this, so now I'm drinking 1%. Who knows what is really best for you...anyway. Milk has vitamins and is filling--drink it with dinner.

Sometimes I switch this up with a skinless chicken breast. I can also get these for a good price at my local wholesale club. Would I rather have a cheeseburger and a shake? Of course! But sometimes you have to do healthy and easy. And this is probably cheaper.

Healthy lunches!

This is uncooked, pearled barley. It doesn't look so pretty, I agree. It does look healthy though. Isn't that always the way? The things that are the best for you aren't nearly as pretty as a decorated cake or cotton candy. And those things are fun to have, sometimes, but usually you should fill your body with stuff like this.


This barley is a bit of a commitment--it takes 4 hours to cook. The way I look at it, it's all natural, not processed, so it can cook and I will wait. It's probably better for me than anything that is "quick." When you're dealing with whole grains, "quick" usually equals more processed. More processed equals less nutritious. I like to simplify the chemistry. That's just how I roll.


When I know I'm going to have a typical, routine week, I make all my lunches for the week on Sunday. This saves money as well as ensuring that I am only eating healthy food at lunch. If the decision is made ahead of time, I will make better choices. That's just the way I am. And usually, the healthy choice starts with a whole grain like this barley or quinoa. Both are super healthy and are a great base for any flavor combo you like. 


On a typical week I will saute an onion and a red pepper in a frying pan, add some frozen veggies at the end, pour in some cooked grains, and voila--lunch for the week! The week I cooked this barley, I had a squash fresh from someone's garden.

I put a little Smart Balance inside the squash and baked it on 400 for about an hour. Then I scooped it out and put it into the cooked barley. 

I also browned some chicken sausage and threw some frozen peas in this dish. I did NOT add any salt. Here is why; I didn't need it. Not because the dish didn't need salt; it surely does. I cooked the barley in low sodium chicken broth, which gives the barley some flavor and the entire dish all the salt it needs (especially considering the sausage has salt in it, too). I did put a lot of pepper on it--somehow, pepper and veggies go together in my mind.


So this "recipe" changes every week that I make it. It is usually a whole grain, always an onion. Because quinoa is a complete protein I don't always add meat when I use quinoa.


Filling, yes--a little work, but it's a make-your-own superdish that is not too expensive, makes a lot of food, and you will feel so proud of yourself for cooking something that is so good for you! Eat this for lunch for a week then treat yourself to that beautiful cake on the weekend! :-)