Healthy Mealtime Inspiration in Your Pantry
One of the secrets to ordering less takeout and serving more nutritious homemade meals may be as simple as keeping a well-stocked pantry of canned foods. By cooking with canned foods, you can cut down prep time, meaning less time in the kitchen and more time with family. (Family Features)
Canned fruits, vegetables, proteins and soups can help you get through the week with creative meals you can feel good about serving your family like Panzanella Salad and Slow Cooker Coconut Curry Chili. In addition, according to a study published in “Nutrients,” kids and adults who use six or more canned foods per week are more likely to have diets higher in 17 essential nutrients, including potassium, calcium and fiber.
Canned foods can also help reduce the amount of perishable fruits and vegetables purchased then thrown away. how many times you’ve opened the fridge only to find the fresh produce you purchased only days ago has already spoiled. Because fresh fruits and vegetables are harvested at the peak of ripeness and canned within four hours, sealing in their nutrition and flavor, your family can have access to seasonal, ready-to-use fruits and vegetables year-round. Simply reach in your pantry – or your “cantry” – and get cooking.
For more information about the benefits of cooking with canned foods and to find more flavorful recipes, visit CansGetYouCooking.com.
Panzanella Salad
Prep time: 10 minutes
Servings: 4
Dressing:
- 1/2 cup olive oil
- 1/4 cup white wine vinegar
- 1/2 teaspoon kosher salt
- 1/2 teaspoon fresh black pepper
Salad:
- 1 pound day-old Italian bread, cut into 1/2-inch cubes
- 8 ounces romaine lettuce, chopped
- 2 cans (10 ounces each) tomato wedges
- 1 can (15 1/2 ounces) garbanzo beans
- 1 can (14 1/2 ounces) artichoke hearts
- 1 can (3.8 ounces) olives
- 1 can (1 1/2 ounces) sliced radishes
- To make dressing: In small bowl, stir together olive oil, white wine vinegar, salt and pepper. Set aside.
- To assemble salad: In large bowl, toss bread cubes, lettuce, tomato wedges, beans, artichoke hearts, olives and radishes; drizzle with dressing.
Slow Cooker Coconut Curry Chili
Prep time: 10 minutes
Cook time: 4-8 hours
Servings: 6-8
- Nonstick cooking spray
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 2 cans (12 1/2 ounces each) white premium chunk chicken breast, drained
- 1 can (14 1/2 ounces) diced tomatoes with green chilies, drained
- 3 tablespoons red curry paste, plus additional, to taste
- 1/4 cup all-natural peanut butter
- 1 tablespoon brown sugar
- 1/2 teaspoon ground ginger
- 1 can (13 1/2 ounces) coconut milk
- 1 tablespoon fish sauce
- 3 tablespoons soy sauce
- 1 can (15 1/2 ounces) chickpeas, drained
- 1 can (14 1/2 ounces) whole potatoes, drained and cubed
- 1 can (14 1/2 ounces) sliced carrots, drained
- 3 tablespoons lime juice, plus additional, to taste
- salt, to taste
- brown rice, cooked according to package instructions (optional)
- cilantro, for garnish
- salted peanuts, for garnish
- Grease slow cooker with nonstick cooking spray. Add onion, garlic, chicken, tomatoes, red curry paste, peanut butter, brown sugar, ginger, coconut milk, fish sauce and soy sauce to slow cooker. Stir to combine. Cover and cook on high 4 hours or low 8 hours.
- Uncover and stir in chickpeas, potatoes, carrots and lime juice. Taste and add lime juice and salt, to taste, if necessary.
- Serve on top of brown rice, if desired, and garnish with cilantro and peanuts.
SOURCE:
Can Manufacturers Institute
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Fuel Up for a Busy Day
While some may say being busy is good, it’s not always good for a healthy lifestyle. With less time to prep, the thought of planning nutritious meals and snacks may feel overwhelming, but with simple changes, you can power through your hectic schedule. (Family Features)
This full menu of quick and easy recipes is part of the Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein, and healthy fats. The plan also aims to reduce levels of refined carbohydrates, added sugars, and the “hidden sugar effect” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.
Consider these tips from Colette Heimowitz, author of “Atkins: Eat Right, Not Less” and vice president of nutrition and education at Atkins.
Fill up with fiber. Fiber-rich foods, such as vegetables, nuts and seeds, low-glycemic fruits, and whole unrefined grains, are considered carbohydrates but they don’t raise your blood sugar the way processed carbs do. Fiber slows the entry of glucose into your bloodstream so you don’t experience the insulin spikes that encourage your body to produce and store body fat. Additionally, fiber can help you feel full longer. If possible, try to eat 25-35 grams of fiber each day.
Start the day with breakfast. Start your mornings with a hearty breakfast like an Almond Butter Smoothie Bowl. The nutritious combo of protein and healthy fats can set you up for a productive day and prevent mid-morning donut or bagel cravings. For another quick option that takes just 10 minutes, a Power Mug Muffin with Cinnamon Butter can provide the fuel you need to start your day right.
Snack smart. If you’re in the midst of a traffic-clogged commute, on-the-go snacks can be an ideal solution for the whole family. For a fun, tasty option, try these Portobello Pizzas, full of nutrients and fiber, or these Tuna-Stuffed Deviled Eggs that can help round out lunch at work.
A Simple, Nutritious Snack
When it comes to nutrition, finding a healthier way to snack can be just as important as full-blown meals. For a protein– and fiber-rich snack low in sugar, an option like Atkins Protein Wafer Crisps provide a light and crispy texture for a surprisingly filling treat. Whether it’s for a grab-and-go snack or afternoon pick-me-up, the wafer crisps boast 10-11 grams of protein, 4-5 grams of fiber and 1 gram of sugar with three flavor profiles to choose from: Peanut Butter, Chocolate Mint and Lemon Vanilla.
Find more recipes to kickstart a nutritious eating plan at Atkins.com.
Portobello Pizza
Active time: 10 minutes
Total time: 40 minutes
Serves: 4
Olive oil spray
4 large Portobello mushrooms, stems removed
1/2 cup low-sugar marinara sauce
1/2 cup (2 ounces) shredded mozzarella cheese
16 slices pepperoni sausage or 1 chorizo link, thinly sliced
Heat oven to 375° F.
Line baking sheet with parchment paper. Coat with olive oil spray.
Using spoon, scrape out dark gills from mushrooms; discard gills.
Place mushrooms stem-side up and top each with 2 tablespoons sauce. Sprinkle each with 2 tablespoons mozzarella cheese and four slices pepperoni or chorizo.
Bake 20-25 minutes, until cheese is bubbly and mushrooms are soft.
Almond Butter Smoothie Bowl
Active time: 10 minutes
Total time: 10 minutes
Serves: 2
1/3 cup plain protein powder
1 cup plain full-fat Greek yogurt
1/4 cup water
8 ounces spinach or kale
1/4 cup almond or peanut butter
1/2 cup fresh or frozen strawberries
2 tablespoons chopped almonds
2 tablespoons ground flaxseed
In blender, blend protein powder, yogurt, water, spinach or kale and almond or peanut butter until smooth. Divide between two bowls.
In straight lines, sprinkle strawberries, almonds and flaxseed over smoothie bowls.
Tuna-Stuffed Deviled Eggs
Active time: 10 minutes
Total time: 30 minutes
Serves: 4
8 large eggs
cold water
1 can (6 ounces) tuna, drained
1/4 cup mayonnaise
1 jalapeno, seeded and minced
2 tablespoons capers, drained, rinsed and chopped
1 teaspoon hot or sweet ground paprika or ground chili
In medium saucepan, cover eggs with cold water.
Place over high heat and bring to boil. When boiling, turn heat off and cover. Remove from heat and let cool 1 minute.
Place eggs in colander under cold, running water 1-2 minutes. Peel eggs under cold, running water and use kitchen towel to dry.
Cut eggs in half lengthwise and scoop out yolks. Transfer yolks to small bowl along with tuna, mayonnaise, jalapeno and capers. Stir well until combined.
Place egg whites on platter, center-side up, and fill with tuna mixture. Garnish with ground paprika or chili.
Power Mug Muffin with Cinnamon Butter
Active time: 10 minutes
Total time: 10 minutes
Serves: 1
Cinnamon Butter:
1 tablespoon unsalted butter, at room temperature
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
1/4 teaspoon ground nutmeg
Muffin:
2 tablespoons golden flaxseed meal
2 tablespoons almond flour
1/2 teaspoon baking powder
1/2 teaspoon stevia (sugar substitute)
1 teaspoon ground cinnamon
1 large egg
1 teaspoon unsalted butter, at room temperature, or olive oil
To make Cinnamon Butter: In a small bowl, using a spoon, combine butter, cinnamon, salt, and nutmeg; mix well. Set aside.
To make Muffin: In a coffee mug or single-serving souffle dish, mix flaxseed meal, almond flour, baking powder, stevia, and cinnamon.
Mix egg and butter into dry ingredients.
Microwave on high for 1 minute until firm. Serve with Cinnamon Butter.
Photos courtesy of Getty Images (deviled eggs and mug dish)
SOURCE:
Atkins
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