Research shows that eating out may add 134 calories to your daily total caloric intake. The number may not look that significant, but really add up in around three weeks. It’s time to start getting into the kitchen, especially with the holidays coming.
While doing my usual magazine reading, I wanted to bring you with three easy to make recipes for breakfast, lunch and dinner. Even though they come from your kitchen, they are ready for take out. As for the soup, use the same Thermos that use for your java.
Breakfast on the Go:
DARK CHOCOLAE ESPRESSO GRANOLA BARS (Oxygen magazine, October 2011)
Feel free to enjoy the bar with a small skim latte.
1 cup rolled oats
½ cup whole-grain flour
2 scoops vanilla protein powder
1 tbsp raw honey
2 oz dark chocolate covered espresso beans (70% or higher cocoa content)
1/3 cup canola oil
¼ cup unsweetened applesauce
¼ tsp sea salt
¼ tsp baking soda
¼ tsp cinnamon
½ tsp vanilla or almond extract
Preheat oven to 325F
Place all ingredients in a large mixing bowl. Mix with a wooden spoon to combine
Spread mixture evenly in a 9” x 9” baking dish. Bake for 25 to 30 minutes, or until golden around the edges. Let cool and slice into 8 bars. Serve or refrigerate for later
Nutrients per serving: 240, 13g fat, 2g fiber, 7 g sugar, 8 g protein
“Fast food” lunch:
SQUASH AND BLACK BEAN QUESADILLAS (Health magazine, November 2011)
Feel free to add some chicken or have a green mixed salad.
2 cups cooked butternut squash
15-ounce Canned Black beans
Monterey Jack Cheese (Shredded)
8-inch whole wheat tortillas
Place 2 cups of diced, cooked squash into a bowl and mash. Rinse and drain one 15 ounce can black beans. Spread squash evenly on 4 tortillas. Top with beans and 4 more tortillas, top with beans and 4 tablespoons cheese. Top with 4 more tortillas. Heat a dry nonstick skillet over medium heat; cook each quesadilla 3 minutes on each side. Slice each into 6 wedges, serve with salsa.
Comfy dinner meal:
MINESTRONE WITH TURKEY MEATBALLS AND ESCAROLE (Fitness magazine, October 2011)
2 garlic cloves, chopped pinch plus ¼ teaspoon salt
1 teaspoon tomato paste pinch chile pepper flakes
1 small head escarole, cored and chopped
4 cups low sodium chicken stock
2 cups water
¾ cup whole wheat elbow pasta
12 precooked frozen turkey meatballs
½ cup canned navy beans
1 teaspoon lemon juice
¼ teaspoon freshly ground black pepper
¼ cup grated Parmesan
Warm the olive oil in a large Dutch oven over medium heat. Stir in the carrots, onion, garlic, and pinch of salt. Sauté until onion is translucent, about 5 minutes. Add the tomato paste and chile flakes; stir 1 minute. Mix in the escarole.
Add the chicken stock and water to the pot: bring to a boil. Add the pasta and simmer 5 minutes. Add the meatballs and beans and simmer 8 minutes or until meatballs are heated through. Mix in the lemon juice, black pepper and remaining salt. Ladle into bowls: top with the parmesan before serving.
Nutrients per serving: 340 calories, 27 g protein, 15 g fat (4 g saturated), 6 g fiber.
30 g carbohydrates, 15 g fat (4g saturated) 6 g fiber