Freshly prepared meals may seem difficult to cook because of a busy schedule. There is an advantage to finding the time to cook a meal that is based on fresh and nutritious foods. Ellen Brown notes in her book, "The Complete Idiot's Guide to Fast and Fresh Meals," that people have moved away from fresh foods grown and prepared at home towards prepackaged convenience foods that may contain multiple additives and chemicals. Flip through some cookbooks and choose a few simple recipes to try or get started with some simple meals.
Pasta With Salmon and Vegetables
A pot of whole-wheat pasta is a healthy base for a freshly prepared meal that provides a good source of fiber, as well as some iron. Salmon is rich in protein and supplies some healthy unsaturated fats and omega-3 fatty acids. Adding a variety of vegetables, such as carrots, broccoli, asparagus, onions and eggplant, will add some fiber, vitamin A and potassium to your meal. Boil the pasta according to package directions. Meanwhile, broil the salmon until it flakes easily with a fork, about 15 to 20 minutes depending on the thickness of the fish. Brush chopped vegetables with olive oil and broil until soft, about five to seven minutes. Drain the pasta, add the shredded salmon and vegetables and drizzle with olive oil. Toss to coat and sprinkle with coarse black pepper and sea salt.
Chicken and Bean Tostadas
A combination of white meat chicken and pinto beans supply with a healthy amount of protein, iron and fiber. Grill white meat chicken breasts and shred. Add a drained can of low-sodium pinto beans, garlic powder, cayenne pepper and cumin. Stir to combine and set aside. Brush whole-wheat flour tortillas with olive oil and broil until golden and crispy, about five minutes. Top with chicken and bean mixture. Serve with low-fat cheddar cheese, chopped tomatoes and onions and sliced avocado.
Pork and Vegetable Stir-Fry
Lean pork without visible fat is another healthy source of protein and iron you can combine with vegetables to create a low-calorie and nutritious stir-fry. Chop pork into bite-sized cubes and saute in olive oil until cooked through. Set aside. Add chopped vegetables, such as snow peas, carrots, celery, red bell pepper, zucchini and onions to the pot. Saute until soft. Add the pork back to the pan and sprinkle with ground ginger. Pour in 1 tbsp. of low-sodium soy sauce and heat through. Serve with steamed brown rice for fiber and fresh pineapple for vitamin C.
Grilled Beef Salad
The beef supplies protein and iron, but you can omit it to create a nutritious vegetarian meal. Grill trimmed sirloin steak until slightly pink in the middle, about five to 10 minutes, depending on the thickness. Cover with foil and set aside. On individuals plates, tear romaine lettuce and spinach. Top with sliced red bell pepper, chopped red onion, grape tomatoes and jalapeno. Add the beef strips. Pour fresh tomato salsa on top in place of dressing. Chop tomatoes, onions and cilantro to create the fresh salsa. Sprinkle with low-fat cheese and serve with a warm whole-wheat tortilla.
References
- "The Complete Idiot's Guide to Fast and Fresh Meals"; Ellen Brown; 2007
- "American Heart Association Healthy Family Meals"; American Heart Association; 2009
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