You don't have to cook to eat well says nutritionist and owner of The Pampered Pantry, Deborah Stern. The LA trainer and personal grocery shopper stocks her clients' homes with the goods to make fast, healthy meals. Last month, she shared her Must-Have Supermarket List with The Well Mom. Here she shows us some quick ways to use some of those ingredients without ever turning on the oven.
Deborah's Healthy No-Cook Cookbook
Protein Packed Pasta Whole wheat pasta, spinach, mushrooms, turkey meatballs, marinara sauce. Buy turkey meatballs at Whole Foods, use canned mushrooms, microwave frozen spinach add Trader Joe's tomato basil marinara sauce. You do have to boil the pasta on the stove. Or you can substitute brown rice which can be put in the microwave. Mix everything together.
Spicy Veggie Mix Trader Joe's Frozen Vegetable Medley, frozen spinach and butternut squash - all can be microwaved. Add "Just Chicken from Trader Joe's (already cooked and cut) and Trader Joe's Vegetable Tapenade sauce. Mix all together. If you plan to have this for lunch, add brown rice which can be put in the microwave.
Marvelous Mash Steamed broccoli and cauliflower (Trader Joe's cut and washed bags that can be put in the microwave in the bag) non-fat chicken broth, garlic (optional). Combine ingredients in blender or food processor and puree until consistency of mashed potatoes.
Warm Moroccan Salad Pre-cooked lentils (Trader Joe's refrigerated section, just microwave) and ready-made couscous salad. Mix together.
Savory Salad Whole Foods prepared arugula and corn salad. Add Trader Joe's "Just Chicken" and hearts of palm. Power Wraps - Spread Amy's refried black beans, turkey and lettuce on a whole wheat tortilla OR use hummus, turkey and lettuce.
- Whole wheat tortilla or Alvarado St. Whole wheat bread, guacamole, sliced turkey, grilled asparagus (Whole Foods has ready-made grilled asparagus, lettuce.)
- Alvarado Street whole wheat bread from Whole Foods, all natural peanut butter & banana sandwich
Fast Turkey Chili Two cans Shelton's Turkey Chili from Whole Foods, one packet wild rice (pre-cooked and microwavable) and one can garbanzo beans. Mix together.
No-Guilt Dips - Non-fat plain yogurt and cut up cucumber. - Frozen spinach (cook in microwave), frozen or fresh artichoke hearts (no oil), fat-free chicken or vegetable broth, garlic. Blend in blender or food processor. A wonderful healthy version of spinach-artichoke dip!
Quick Snack Lundberg brown rice cakes with peanut butter or non-fat cottage cheese.