Fast Food

Often times when we think of fast food, we think of unhealthy, greasy, fatty food items. Places like McDonald’s, Chick-fil-a, Sonic, etc come to mind for the average person. The true definition of “fast food” is food that can be prepared quickly and easily and is sold in restaurants and snack bars as a quick meal or to be taken out. Just because there isn’t a drive through doesn’t mean it can’t be fast food!

Did you know your grocery store can fall under the fast food category? Many grocery stores have salad bars or pre made meal options available to grab and go. My favorite “fast food” place is Whole Foods or Central Market! Their salad bars are AMAZING! They have so many healthy options to pick from!

Fast food doesn’t have to mean greasy, fatty foods. You can find healthy options almost anywhere you go now. Let’s change our thinking of the words fast food since it just means a quick meal option that’s easy to take on the go and isn’t actually a specific food.

What’s your favorite fast food place?

Salmon with wild rice

Ingredients

-2 6oz salmon filets

-1/2 cup seasoned wild rice

-1/4 oz fresh parsley

-4 oz grape tomatoes

-2 cups chopped broccoli

-2 tsp grainy mustard

-2 garlic cloves

-Olive oil

Recipe

Bring medium pot with 1 1/2 cups of water and wild rice to boil. Reduce heat to simmer and cover. Cook until tender. 20-23 minutes

Halve tomatoes. Mince garlic. Mince parsley. Rinse salmon, pat dry and season with salt and pepper.

Place water and steaming basket in a medium pot. Bring water to boil and place broccoli in pot. Steam for 5-6 minutes

Place a medium non stick pan over medium heat. Add 1 tsp of olive oil and salmon. Cook 4-6 minutes each side. Remove from burner and plate salmon.

Use same pan used to cook salmon. Add 1 tsp of olive oil, tomatoes, garlic and parsley. Stir till tomatoes blister. 1-2 minutes. Remove from burner and mix in mustard. Top salmon with mixture.

Plate rice and broccoli with salmon and enjoy! 🍴

Ponzu Salmon and Rice

Last night I made ponzu salmon and rice. It was under 500 calories and incredibly filling. Decently easy and tasted great!

Ingredients:

🔹2 salmon filets (6oz)

🔹6 oz cremini mushrooms

🔹2 garlic cloves

🔹2 green onions

🔹1/2 cup jasmine rice (can sub brown rice)

🔹2 oz peas

🔹1 oz ponzu sauce

Recipe:

Bring a pot of 1 1/2 cups of water to boil. Pour in rice. Reduce to simmer and cook until tender. 18-20 minutes

While rice cooks chop mushrooms and onion. Mince garlic. Rinse salmon and pat dry. Combine ponzu, ginger and green onions. Place 2 tbsp of mixture in a separate small bowl and set aside.

Spray a medium nonstick pan with cooking spray. Place over medium heat. Add mushrooms to pan and cook until soft. Add rice, peas and garlic. Cook till peas are warm. Mix in ponzu sauce mixture. Cover and remove from burner.

Spray a second medium nonstick pan with cooking spray. Place over medium heat. Add salmon. Sear until golden brown. 4-6 minutes each side.

Plate salmon and rice mixture. Pour remaining 2 tbsp of ponzu mixture over salmon. Enjoy!

Brown Sugar Salmon

Dinner last night was a brown sugar salmon. I’m not a huge fan of salmon but my husband is. So I try to make it at least once a week. Plus it’s good for me so I suck it up and eat it. This recipe is super easy and tastes great!

Ingredients:

✴️ 2 Salmon filets

✴️ 2 Potatoes

✴️ 8 oz green beans

✴️ 1/2 oz Dijon mustard

✴️ 1/2 oz light brown sugar

✴️ 1 oz milk

✴️ 1 Clove garlic

✴️ Salt

✴️ Pepper

Recipe:

Preheat oven to 400

Rinse green beans and chop off ends. Rinse off potatoes and chop into cubes. Line a baking sheet with foil and spray with cooking spray. I’m a small bowl combine mustard and brown sugar. Rinse off salmon and pat dry. Mince garlic and set aside.

Place potatoes in a small pot and boil. Cook until tender, 14-18 minutes. While potatoes cook, place salmon on a nonstick pan and sear. 2-4 minutes on each side. Remove from burner and place on baking sheet. Brush salmon with brown sugar mixture. Roast in oven for 7-10 minutes.

Return pan used to cook salmon to medium heat. Add green beans, 1 tap olive oil, salt and pepper. Cook beans for 6-8 minutes.

Drain potatoes. Mash potatoes and mix in milk, sour cream and garlic.

Plate dish and enjoy! 🍴

The breakfast blame game

I had a friend tell me she doesn’t have time to make breakfast so she skips it, makes a coffee and heads out the door to work every day. She blames this on why she’s starving before lunch and ends up eating horrible the rest of the day, therefore causing her to gain weight.

So here’s the thing……YOU decide what goes in your belly. We really can’t blame anyone (or anything) but ourselves for the choices we make. That doughnut at your office does not literally call your name every morning. 😡

If you know you battle to eat good during the day and breakfast is something you are clearly struggling with, you have options…..

1. Premake your breakfast the night before to save time! Make a to-go container of Greek yogurt with berries. Or try overnight oats and mix in a few of your favorite items like fruit, chia seeds, almonds, coco powder or almonds!

2. Wake up earlier!!! Seriously there are so many breakfast options that take less than 5 minutes. Things like avocado toast with eggs, peanut butter toast with banana, or even a protein shake with fruit and spinach mixed in. All of these take less than 5 minutes to make. Set your alarm to go off 15 minutes earlier so you have time to make the food and eat it.

You have options! When I was a teacher I had to be to school at 6:30am to be at my morning duty spot at 6:50am, then class started at 7:30am. Not to mention I had a 20 minute drive. Making breakfast at 5:45 in the morning was just not an option for me. Well, it could have been but I’m not the best morning person when it’s THAT early. 😂

I always pre made meals. Sometimes I made these egg muffins that I would just pop in the microwave and eat in the car. I used muffin tins to make them every Sunday (recipe will be on my blog next week). Some days I would just hard boil eggs and leave a bowl of them in the fridge to grab and take to eat while at my duty spot.

Stop making excuses and do something! If you want to eat better and your problem starts with breakfast, then fix it! Small changes make a big difference! 💪🏻

Note: Yes I know there are diets out there that encourage breakfast fasting. But this doesn’t work for everyone. Especially her if she’s repeating the vicious cycle of eating bad daily because she’s hungry from not eating breakfast. Some people lack the self control ability to do a breakfast fast and not destroy the rest of their day after.

Teriyaki Chicken Lettuce Wraps

Last nights dinner was one of the easiest meals I’ve made and SO good. Teriyaki chicken lettuce wraps. Just 7 ingredients and it takes less than 20 minutes to prep and cook!

Ingredients:

2 boneless skinless chicken breast

1 head of butte lettuce

1/2 oz honey

3 oz shredded carrots

1/2 oz almonds

2 tsp of sriracha (add more if you like spicy)

3 oz teriyaki glaze

Recipe:

Separate lettuce for cups and rinse. Pat dry with paper towel. Dice up chicken and season with salt and pepper

Place a non stick pan over medium high heat and add 1 tbsp of olive oil. Add chicken and cook until browned (or no longer pink in middle) 3-5 minutes

Add in carrots and stir until carrot is tender (about 3 minutes)

Remove from burner and stir in teriyaki, honey and sriracha. Put chicken mixture into lettuce cups and top with almonds.

Enjoy!! 🍴😍

554 Cals

31g Carbs

28g Fat

47g Protein

Jerk chicken & veggies

Ingredients:

•2 boneless skinless chicken breasts

•2oz jerk sauce

•2tsp chipotle seasoning

•1 lime

•1 red bell pepper

•2 zucchini

Recipe:

Chop veggies and toss in 1tbsp olive oil, lime juice and chipotle seasoning.

Chop chicken into pieces. Cook chicken on medium high heat in a nonstick pan until no longer pink. Turn heat down to low and pour in jerk sauce. Coat all of chicken and let sit, mixing occasionally while veggies cook.

Cook veggies on medium high heat on a grill pan. Cook each side 2-3 minutes.

Plate chicken and veggies and enjoy!

427 cal

19g fat

18g carbs

42g protein