Pantry on the Go: Healthy Snacks When You Need 'Em

I’ll admit it – I’m kind of a food snob.  Not in the way of judging others, but in the way that I like to be in total control of the foods that are available to me.  The last two weekends I’ve spent out of town and I’ve been partially or fully at the mercy of others for my food choices… needless to say, this did not make me happy.  So, I took matters into my own hands, planned ahead, and packed a Pantry on the Go.

What’s a Pantry on the Go?

A Pantry on the Go is just what it sounds like – a travel pantry.  Not only great for travel, having a well-stocked Pantry on the Go can you help make healthier food choices every day.  The pantry lives in your purse or computer or gym bag (you could even stock your desk at work!) – whatever you carry with you each day.  Load up your pantry with healthy snacks that pack protein, healthy fats, and complex carbs (like veggies) to keep you full, happy, and energized all day long. 

What are some of my favorite Pantry on the Go items?

• Shakeology®

This isn’t the first time I’ve raved about Shakeology®and it probably won’t be the last. 

shakeology

This nutritional powerhouse meal replacement is packed with:

- Protein (both regular and vegan options provides COMPLETE protein with all nine essential amino acids) - Antioxidants (for a healthy heart, blood pressure, and to keep your immune system strong) - Vitamins and Minerals (I still take a handful of vitamins every day, but this really already gives me everything I need) - Phytonutrients (alkalizing and detoxifying) - Pre- and Probiotics(healthy bugs for your tummy; aid in digestion and nutrient absorption)

I usually keep packets around to give to clients as samples, so I just grabbed a few this weekend, but you can also throw some in a plastic baggie and you’re good to go.  I paired with some single serving coconut milk boxes and a shaker cup – this could just as easily be made with water or regular milk.

For more information on Shakeology®, email me.

• Larabars

If you haven’t tried Larabar, what are you waiting for?  And, if you have, then you’ll probably as in love with them as I am.  

“LÄRABAR® is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients. Pure and simple, just as nature intended.”

Currently available in 19 unique flavors like Apple Pie, Lemon Bar, and PB&J, Larabar offers something for everyone.  Stock up and have them ready to grab and go.  For more info visit http://www.larabar.com/.

larabar

• Fruit and veggie pouches (aka baby food)

I’m sure this one will seem a little strange to some, but I love the vacuum-sealed fruit and veggie purees made for babies and toddlers.  They typically have no added sugar, are high in fiber and vitamins, and are organic.  Happy Tot or Ella’s Kitchen are my go-to brands.  Tip: I buy them on sale and then freeze them until I need them.

ella's kitchen

• Justin’s Nut Butter Packets

I think Justin’s nut butter packets were sent straight from heaven (or maybe that’s just what I tell the nut butter lover in me).  The packets come in flavors like Organic Peanut Butter, Classic Almond Butter, and Honey Almond Butter.  Each packet is filled with just over 2 tablespoons of “incredibly delicious, all natural” (according to Justin – and I have to agree) nut butter.  If you’re like me, you’ll probably squeeze the packet straight into your mouth, but you can also use on a sandwich or with fruits and veggies!

justins nutbutter

Check them out at http://www.justins.com/.

• Mixed Nuts

Did you know that eating a handful of nuts a day can add years to your life expectancy?  It’s true!  Unfortunately, these little protein and fat powerhouses can be costly, so buy in bulk and package handfuls individually at home to save bucks.

• Fruits and Veggies that Travel Well

Nothings better than fresh fruits and vegetables, but this can get tricky and bulky when traveling. I suggest picking a few fruits and veggies that travel well without requiring refrigeration or large packaging.  I usually opt for bananas or apples for fruits and green beans, snap peas, and carrot sticks for veggies.

In the comments, tell me what you’ll put in your Pantry on the Go?

The Best Veggie Burrito Recipe

This is the best veggie burrito recipe around.  Hands down.  Ok, I might be a little biased because it's my husband’s special recipe and I’ve been eating it for years... you’ll have to try them and let me know. Before I met my husband, I’d never had burritos made this way: baked.  But the crispy tortilla is a nice compliment to the soft refried bean and veggie filling. 

As with most of my recipes, you can sub the veggies I have listed here for your favorite veggies.  In the past we've added cucumbers, sprouts, peppers, onion - you name it!  I love versatile recipes - they keep things fresh but not overly complicated in the kitchen.

These are super easy to make – they can be prepped and in the oven in 15 minutes!  You definitely have time to try this veggie burrito recipe out.

Hubby’s Veggie Burrito Recipe

Serves 2

Ingredients

1 tsp pre-minced garlic

1 16 oz. can vegetarian refried beans

1 medium green or yellow squash

2 cups spinach or kale

1 tsp extra virgin olive oil

4 burrito-sized tortilla shells

1 cup shredded extra sharp cheddar (optional)

1 tbsp white wine or water

1. Chop squash (quarter-sized pieces) and greens
2. Heat olive oil over medium heat and add garlic
3. Add white wine or water to prevent garlic from burning
4. Add squash and greens and sauté until mostly soft
5. Add refried beans, mixing all ingredients and heating thoroughly
6. Stir cheese into veg and bean mix and remove from heat
7. Nuke single tortilla shell for 30 seconds.
8. Stuff shell with quarter of bean mixture, wrap, and place in baking dish
9. Repeat steps 7 & 8 for 3 additional burritos
10. Bake at 375F until tortillas brown on the edges (about 15 minutes)

These come out of the oven HOT – so make sure to let them cool for at least 5 minutes.  Top with your favorite salsa or pico de gallo and guacamole and you are good to go!

Healthy Pasta Alternative: Pesto Squash Pasta

A couple weeks ago, I got home late from work and was dragging my feet on making dinner.  You know the drill… busting your butt all day and the idea of doing just ONE MORE THING is enough to make you want to just curl up on the couch and order in. Well, I fought the urge to do that, because I really wanted to try out this healthy pasta alternative.

Pesto Squash Pasta

I’m so glad I did!  This ended up being super easy to make, was done in 20 minutes, and was a real crowd-pleaser.  Dish load was low, too – I only used a cutting board, frying pan, knife, spoon, serving plates and utensils. 

Now, your average internet foodie blog would tell you that you must mince your own garlic and really should make your own pesto, too, but WHO HAS TIME FOR THAT?  My philosophy is all about making healthy meals both EASY and QUICK… so, yes, I use pre-minced garlic and jarred pesto.  No shame in my game.

Pesto Squash Pasta

Serves: 2

Prep time: 10 minutes

Cook time: 10 minutes

2 tablespoons extra virgin olive oil

3 medium to large yellow or green squash (I prefer green because of its smaller seeds)

1 clove garlic or 2 teaspoons pre-minced garlic

2 handfuls cherry or small heirloom tomatoes (optional)

15 jumbo shrimp, thawed and deveined

2 tablespoons jarred pesto

1. Peel shrimp and rinse under cold water
2. Mince garlic (as necessary)
3. In a medium pan, heat olive oil over medium heat and add garlic
4. Once garlic begins to sizzle and brown, add shrimp and sauté approximately 2 minutes on each side.  Remove from heat and set aside
5. Wash, chop off ends, and peel squash
6. Using a vegetable peeler or mandolin slicer (note: my mandolin slicer scares me, so I went with the veggie peeler!), peel squash lengthwise into long, thin strips.  As squash pieces get small, peeling becomes difficult – just try to get the pieces as small and thin as possible so they cook evenly.
7. Return shrimp pan to medium heat and add squash, stirring occasionally, until squash is heated thoroughly (approximately 5 minutes)
8. Wash and chop tomatoes in half
9. Stir in pesto and tomatoes, remove from heat, plate, and serve

You can serve with a nice green side salad for some extra veggie power and shrimp can be replaced with chicken, if that floats your boat.  It doesn’t get much easier than that.

In the comments, tell me what you think of using squash as an alternative to pasta.  Do you have any other go-to pasta alternatives?

Drop the Lean Cuisine... a One-Pot Solution to Your Dinner Problem.

I love cooking, but I rarely have the time or energy to cook a big meal after work.  On weekdays, I am all about ease and efficiency, but I like to stick with something home-cooked and loaded with healthy proteins and lots of veggies. This one-pot recipe is beyond simple, but can be diversified so easily that it’s a real crowd pleaser!  It’s also a no-frills introduction to quinoa (pronounced ‘keen-wah’) for anyone new to the stuff. 

Red_quinoa

One-Pot Quinoa and Veggies

• 1 cup quinoa (washed)
• 2 cups filtered water
• 1 bag favorite frozen veggies
• 2-3 cups chopped or ‘hand-torn’ hearty leafy greens (spinach, kale, collards, etc.)
• 1 tablespoon coconut oil (optional)*

* the coconut oil brings a little extra nutty flavor 

Combine quinoa, water, frozen veggies, and coconut oil and bring to a boil.  Reduce heat to simmer, cover, and cook for 10-15 minutes (until quinoa is soft and a white ring develops around grains).  Just before quinoa finishes (1-2 minutes left), throw in the greens and cover.  Remove from heat, stir, and serve!

You can totally stop there, but if you're looking for something more:

• • For a Korean (bibimbop) take, top with a fried egg and add some sriracha. 
  • For a little Mexican flare, add some salsa and avocado. 
  • Toss in your favorite lean protein (note: quinoa is a great stand-alone source of protein). 
  • Double the recipe and fridge or freeze the extra for ultra ease. 

No matter what modifications you make,always keep it simple and easy – it tastes better that way!

Have you tried quinoa yet?  Tell me what you love or fear about quinoa in the comments. 

It's Easy Going Green.

Unless you live under a rock, you’ve probably heard someone referencing “green drinks” – green smoothies and juice.  With proponents like celebrities Dr. Oz and Oprah to wellness warrior Kris Carr singing the green smoothie’s praise, it’s hard not to be intrigued.  If you’re not riding the green smoothie train yet, here are 5 reasons why you should be:

1. Great On the Go

Ditch other grab-and-go options…  few meals can be quicker or more convenient than a green smoothie!  I use the Big Boss blender, so that I can blend in the cup and go (limited cleanup!).  For an even quicker turnaround, I load all my ingredients in my blender cup the night before so I only have about 2 minutes of work to do in the morning at mealtime. 

If morning routines aren't your thing, green smoothies will keep for up to 3 days in the refrigerator, so you can make a big batch and be ready to go for almost half the week.

2. Increase Fruits & Veggies

The daily recommended value for fruits and veggies if 5-13 per day.  Based on a 2009 survey by the Center for Disease Control, less than 35% of Americans are eating 2 or more fruits a day while only about 26% eat 3 or more vegetables a day.    Are you getting enough?  Adding a green smoothie is a fast and easy way to add fruits and veggies to your daily diet.

3. Alkalize Your Diet

High stress levels and foods and drinks like meat, dairy, coffee, and alcohol cause the body to become acidic and, over time, can wreak havoc on your body.  Additionally, in response to high acid levels, the body creates fat cells to store the acid, increase your percent body fat. Green smoothies help to alkalize the body (neutralizing the acid) and can, as a result, prevent weight gain.

4. Easy to Digest

Your digestive system needs to do very little to break down the contents of a smoothie, since, by nature, a smoothie is already broken down.  This gives your digestive system some much needed R&R!  Further, unlike green juices, green smoothies contain fiber which aids in healthy digestion and keeps you fuller longer.

5. High in Vitamins & Minerals

Leafy greens are high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E, and K.  They’re also loaded with good-for-you folic acid and chlorophyll.

Here's my Go-To Green Smoothie recipe:

1 banana 1-2 handfuls of your favorite organic greens (romaine or baby spinach are great starters; kale, swiss chard, or collards have a stronger taste) ¼ medium cucumber (peeled) ¼ avocado 1 ½ cups filtered water or unsweetened almond milk

My favorite add-ins:

Shakeology Chia seeds Green tea powder Substitute ½ teaspoon coconut oil for avocado Handful of your favorite berries (raw or frozen)

Blend until smooth! And then get your green mustache on.

If you don’t like the taste, start with less veggies and more fruit.  Play with the proportions until you have more veggies than fruit and a drink you’ll love to enjoy several times a week!

Are you getting your green on?  Share your thoughts in the comments.