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Showing posts with label gluten free. Show all posts
Showing posts with label gluten free. Show all posts
Thursday, September 10, 2020
Monday, April 1, 2013
Wild Planet Canned Tuna
What to get: many cans of tuna, Wild Planet
Where to get it: Pavilions,healthfood stores, online
Why we approve: tuna is a satisfying and rich source of protein. This little can is 5 oz and packs around 30 grams for hardly 200 calories. Which means your fat loss diet will love it. Which means you can have it often. It's not fishy. It's sustainably caught. The can is BPA free. There is no extra oil or extra water in it. It packs omega 3s. Best of all - it's not fishy. The same company makes amazing sardines, however, they ARE fishy (well, they are sardines). Another thing about those sardines - you can get them for about 3 dollars. Same sardines at healthfood store - 8 dollars. Just saying. Check prices online before you put a can of golden anything in your basket. For 8 dollars you can have a grassfed steak.
Preparation: open the can and chop on top of salad, or mix with avocado (my favorite way).
Variations: In most grab and go scenarios, you will need to eat this fast. Squeeze lemon and season with pepper and salt, spread on seaweed, enjoy in salad, or if you eat wraps and sandwiches, use that as a filling. If you have more time, you can make tuna cakes or casseroles. It's that awesome.
Pros: no cooking, tons of protein, delicious.
Cons: you don't like fish? You are afraid of too much mercury?
Enjoy and let us know what you think on Facebook!
Where to get it: Pavilions,healthfood stores, online
Preparation: open the can and chop on top of salad, or mix with avocado (my favorite way).
Variations: In most grab and go scenarios, you will need to eat this fast. Squeeze lemon and season with pepper and salt, spread on seaweed, enjoy in salad, or if you eat wraps and sandwiches, use that as a filling. If you have more time, you can make tuna cakes or casseroles. It's that awesome.
Pros: no cooking, tons of protein, delicious.
Cons: you don't like fish? You are afraid of too much mercury?
Enjoy and let us know what you think on Facebook!
Saturday, February 2, 2013
A Quick Meal of Chicken, Guacamole, and Corn Salad
Often times, people forget that dinner is just ingredients, put together on a plate. Mom used to make chicken, veggies, and a starch. It had no fancy name, and it was always a different combination. You don't always have to have a 'dish.' Remember that dinner can also be just have a few tasty foods.
What to get: Roasted or Deli Chicken from the supermarket (Pavilions, in this case), Calavo Guacamole, Spicy Corn Salsa or other deli salad.
Where to get it: Pavilions, Vons, Ralph's and other supermarkets.
Most supermarkets have a deli section, where they sell some sort of roasted, baked, or rotisserie chicken. Check the ingredients, to be sure there are no (or few) bad guys!
While you're in the deli section, pick up some sort of salad. I chose roasted corn salsa, in this case, but it's more like a corn side dish than salsa. It was pretty good stuff!
Grab some Calavo's Guacamole (near the bagged salad greens) and you're good to go.
Why we approve: Chicken is a healthy source of protein and fat, and when it's not fried, you're usually pretty safe. Avocado is a great source of healthy fat and fiber, and corn salsa (or salad) is a starch that's pretty rare to overeat. Corn doesn't have all than many calories, and it's rarely something you binge on.
Preparation: Put it all on a plate, and serve. I also made a side salad, because I my daughter asked for it, and the dressing was simply guacamole, thinned with a little water and white vinegar.
A Quick Meal of Chicken, Guacamole, and Corn Salad
What to get: Roasted or Deli Chicken from the supermarket (Pavilions, in this case), Calavo Guacamole, Spicy Corn Salsa or other deli salad.
Where to get it: Pavilions, Vons, Ralph's and other supermarkets.
Most supermarkets have a deli section, where they sell some sort of roasted, baked, or rotisserie chicken. Check the ingredients, to be sure there are no (or few) bad guys!
While you're in the deli section, pick up some sort of salad. I chose roasted corn salsa, in this case, but it's more like a corn side dish than salsa. It was pretty good stuff!
Grab some Calavo's Guacamole (near the bagged salad greens) and you're good to go.
Guacamole Ingredients: Hass Avocados, Tomato, Onion,
Jalapeno Pepper, Serrano Pepper, Cilantro, Garlic, Salt.
Why we approve: Chicken is a healthy source of protein and fat, and when it's not fried, you're usually pretty safe. Avocado is a great source of healthy fat and fiber, and corn salsa (or salad) is a starch that's pretty rare to overeat. Corn doesn't have all than many calories, and it's rarely something you binge on.
Preparation: Put it all on a plate, and serve. I also made a side salad, because I my daughter asked for it, and the dressing was simply guacamole, thinned with a little water and white vinegar.
Variations: This would make a great salad if you had a bed of greens. Thin the guacamole with a little water and/or vinegar to make a dressing, and then toss everything together!
If they don't have guacamole already made, you could easily make your own or simply eat half a ripe avocado with your meal.
Pros: Easy, and variations are available at virtually EVERY grocery store.
Cons: If you don't get there early, the chickens might be gone, since they are pretty popular. The other prepared meats (meatloaf, meatballs, ribs, etc.) tend to be FILLED with bad guys, so beware.
If they don't have guacamole already made, you could easily make your own or simply eat half a ripe avocado with your meal.
Pros: Easy, and variations are available at virtually EVERY grocery store.
Cons: If you don't get there early, the chickens might be gone, since they are pretty popular. The other prepared meats (meatloaf, meatballs, ribs, etc.) tend to be FILLED with bad guys, so beware.
Thursday, December 20, 2012
Rosemary ham
What to get: Trader Joe's Rosemary Ham
Where to get it: Trader Joes cold section
Most supermarkets have a deli section, where you can grab some cold cuts if on the go.It's fast, delicious and convenient and as close to packing some meat from home as it gets.
Why we approve: it's convenient, ready to eat and high in protein. Other than ''natural flavor'', which we will never be able to determine the nature of, it is pretty clean of bad guys and it's an acceptable snack. The rosemary really gives it a nice touch!
Preparation: just open the packet and enjoy
Variations: If you are low carbing, serve it with some avocado and nuts of cheese for extra calories, and maybe some veggies on the side. Otherwise, you can roll it up in a tortilla wrap or use it in a sandwich. I have shown my low carb version above. That ham would be pretty good in an omelet, too!
Pros: easy to grab and eat right out of the bag when in a hurry
Cons: as usual, there is natural flavor in it (^&^%%#!!)
Where to get it: Trader Joes cold section
Most supermarkets have a deli section, where you can grab some cold cuts if on the go.It's fast, delicious and convenient and as close to packing some meat from home as it gets.
Preparation: just open the packet and enjoy
Variations: If you are low carbing, serve it with some avocado and nuts of cheese for extra calories, and maybe some veggies on the side. Otherwise, you can roll it up in a tortilla wrap or use it in a sandwich. I have shown my low carb version above. That ham would be pretty good in an omelet, too!
Pros: easy to grab and eat right out of the bag when in a hurry
Cons: as usual, there is natural flavor in it (^&^%%#!!)
Thursday, November 15, 2012
Bacon wrapped scallops from Target
What to get: a box (or more) or Archer Farms bacon wrapped scallops
Where to get it: Target frozen food section
Why we approve: it's a good source of protein and fats, and the ingredients are ok. All the nitrates you see are coming from the bacon and if you have been keeping up with recent studies, you would know they are not a big deal at all. Just make sure you don't eat this every day 3 times a day and you will be fine. Honestly it's very convenient if you want a quick appetizer or even if you want to make this your main protein source for the meal. 250 cals and 14 g protein for one serving or double up for a meal!
Preparation: preheat the oven to 375F. We transferred the frozen bits to a cast iron pan, but you could do it on a cookie sheet or a foil covered pan (to save time from washing). Cook for 20-25 min or until you see the bacon is golden brown.
Variations: Like I said you can serve these as an appetizer, before your meal, or eat them as a main protein source alongside some salad or soup. They would be amazing with some tomato basil soup and rice crackers on the side (if carbs permit). Another good option would be to combine them with split pea soup (Trader Joe's have an excellent canned version). For the person in a hurry, while they are cooking, you can just toss some salad greens with balsamic dressing and top your salad with the bacon and scallops.
Pros: Good amount of protein, satisfying, great taste. Moderately easy to prepare and great for company.
Cons: Price is around 5$ which is a bit much for the amount of calories, but the quality was good for a frozen product so we are still giving it a positive review!
Where to get it: Target frozen food section
Why we approve: it's a good source of protein and fats, and the ingredients are ok. All the nitrates you see are coming from the bacon and if you have been keeping up with recent studies, you would know they are not a big deal at all. Just make sure you don't eat this every day 3 times a day and you will be fine. Honestly it's very convenient if you want a quick appetizer or even if you want to make this your main protein source for the meal. 250 cals and 14 g protein for one serving or double up for a meal!
Preparation: preheat the oven to 375F. We transferred the frozen bits to a cast iron pan, but you could do it on a cookie sheet or a foil covered pan (to save time from washing). Cook for 20-25 min or until you see the bacon is golden brown.
Pros: Good amount of protein, satisfying, great taste. Moderately easy to prepare and great for company.
Cons: Price is around 5$ which is a bit much for the amount of calories, but the quality was good for a frozen product so we are still giving it a positive review!
Monday, October 22, 2012
Trader Joe's Mahi Mahi Burgers
What to get:
Trader Joe's Mahi Mahi Burgers
Where to get it:
Trader Joe's
Why we approve: Fish is good for you. It has no nasty ingredients and lots of good-quality protein. Has the coveted Omega 3's we all need, albeit a pretty small quantity as this is a fairly low-fat fish.
Preparation:
Heat oil of your choice in pan. I used coconut oil, but olive oil would be fine. Pan fry until lightly browned on each side--be careful not to overcook. Easy! Add any vegetable of your choice and you have a great lunch or dinner. I had two for dinner and was very happy; the picture shows the burger atop a pile of sauteed "broccoslaw".
Variations: Try with broccoslaw: saute broccoslaw in some coconut oil, add salt and pepper. Dill seeds or other spices would be nice.
On that note, adding a touch of fish seasoning such as Old Bay seasoning is very tasty.
If you're a guy, on maintenance, or if this is a post-workout meal, try adding a potato or rice. Putting the patty on top of Ezekiel Bread, adding tomato and lettuce, is a great meal as well.
One time, I added Trader Joe's frozen Kale along with some other leftover veggies I had in the fridge and ended up chopping up the fish with my spatula since I was kind of in a hurry. Add some soy sauce and you have instant stir fry!
Pros: Nice slug of protein (15 grams per patty), easy to prepare, tasty, gets your servings of fish in. The Mahi Mahi is mild and has a good texture, even my fish-hating teenage boy liked this one.
Monday, October 8, 2012
Cashew Kale Chips - a new snack from Trader Joes
What to get: A bag of Kale chips from the packaged snack isle, close to the toasted seaweed
Where to get it: Trader Joe's
Why we approve: we must admit veggie chips are a disappointment 99% of the time, but not this time. The recipe kicks ^$$!. This bag gives you two servings of delicious kale and dried veggies, some cashews and no nasty ingredients. There are not too many calories (150) and plenty of satiating fiber.
Preparation: Open the bag and try not to eat the whole thing. Someone with a sense of humor put a zipper on top to keep it fresh assuming the one who tries this stuff actually has self control. It's crunchy, it's delicious and you won't be sealing the bag so find someone to share it with.
Variations: You can eat this as a snack alongside some blander foods like string cheese or some Greek yogurt, or tuna for that matter. Other than eating it straight from the bag, you can use the chips to top some green salad or as a way to top an appetizer, such as goat cheese bites or roasted stuffed mushrooms. As a meal survivor item, I would pair this with a convenient source of protein: cottage cheese, hard boiled egg, fish...
Pros: This snack saves you a lot of time - just imagine cleaning, drying, and roasting the kale chips, let alone coating them in delicious salty-sour nutty mixture like TJ's have done! No way! This is a great way to get dried veggies in and add crunch to your lunch, snack or salad.
Cons: Most people would frown at the price of 3 + dollars since this bag only has 2 servings. May I kindly remind them that buying kale and adding the other ingredients + time would definitely come up to more than 3 dollars. Yet price is a limiting factor when it's only 2 oz of food. Another negative is that it's hard to stop at just one serving ;) No cons indeed.
Let us know what you think and enjoy!
Where to get it: Trader Joe's
Pros: This snack saves you a lot of time - just imagine cleaning, drying, and roasting the kale chips, let alone coating them in delicious salty-sour nutty mixture like TJ's have done! No way! This is a great way to get dried veggies in and add crunch to your lunch, snack or salad.
Cons: Most people would frown at the price of 3 + dollars since this bag only has 2 servings. May I kindly remind them that buying kale and adding the other ingredients + time would definitely come up to more than 3 dollars. Yet price is a limiting factor when it's only 2 oz of food. Another negative is that it's hard to stop at just one serving ;) No cons indeed.
Let us know what you think and enjoy!
Sunday, September 2, 2012
Shakeology Chocolate Meal Replacement Shake
Some of my clients really love their shakes, and while I generally recommend whole foods and solid meals over shakes, I do understand that they have their benefits. They are convenient, easy, and can be tasty, filling, and satisfying to many people. Personally, a shake leaves me feeling like I still haven't eaten, so I only use them when I have to.
A good shake is pretty hard to find. You see plenty of protein powders on the market, but the list of bad guys is often much longer than the good guys where the ingredients are concerned. Soy predominates the 'ready to go' shake markets, unfortunately, but Shakeology is different! No soy!
While I'm primarily reviewing the chocolate one, today, know that they also have many other flavors, plus vegan varieties that also do not use soy protein, so kudos to them!
Shakeology Chocolate Meal Replacement Shake
What to get: A box of 24 convenient packets or a tub of 30 servings.
Where to get it: You can order it directly from Team Beachbody.
Why we approve: Gluten free, uses stevia as a sweetener, lots of vitamins, minerals, and 'superfoods.' No soy based protein powders. Delicious!
Nutrition: Calories, 140 per serving (can contains two servings), Total Fat 1g, Sodium 100mg, Carbohydrates 17g, Fiber 3g, Sugars 9g, Protein 17g
Preparation: I used 1 cup of water and 6 ice cubes. That's it. It was thick and rich and delicious. It was similar to a chocolate shake from a drive thru, only more rich and chocolate tasting.
Variations: Toss in a frozen banana or a good amount of coconut milk for more of a meal. I lean more toward adding extra healthy fat, but that's because people don't get enough fat. Add fat.
 |
| Chocolate & Tropical Strawberry (not reviewed in detail) |
Pros: The perfect 'tide me over' size snack. It says it contains over 70 Healthy Ingredients, so if you're looking for anti-oxidants, vitamins, minerals, and 'superfoods,' this is one stop shopping. The chocolate shake was thick and rich and delicious. It was similar to a dark chocolate shake from a drive thru. Gluten free. Vegan varieties are available, and from what I saw, they use primarily rice protein, which is preferable to soy. Convenient. Even drinkable with water and a shaker bottle only. Delicious.
Sunday, August 26, 2012
Stagg Vegetable Garden Four Bean Chili
No matter how hard you look, a decent canned chili is hard to find. They might taste great, but check the labels, as they tend to filled with things you don't want to eat!
I looked long and hard at the supermarket until I found a can of chili that met MealSurvivor standards. Actually, I found two, but one tasted terrible!
This one tastes good and has decent ingredients, but don't make the mistake of thinking that other Stagg's are similar in quality. Not so, as most cans of Stagg had soy and/or soybean oil, plus other things that make me shudder when I say them. ;)
Stagg Vegetable Garden Four Bean Chili
What to get: A can of Stagg Vegetable Garden Four Bean Chili
Where to get it: Most supermarkets (I get this at Pavilions or Vons).
Ingredients: Water, Tomatoes, Beans, Black Beans, Kidney Beans, Corn, Tomato Paste, White Beans, Chili Seasoning (spices. Paprika. Sugar. Salt. Flavoring), Dehydrated Onions, Dehydrated Carrots, Modified Cornstarch, Jalapefio Peppers (contains Salt, Vinegar), Cornmeal, Salt, Onion Powder, Dehydrated Bell Peppers, Dehydrated Tomatoes, Spices, Garuc Powder, Natural Butter Flavor.
Nutrition: Calories, 200 per serving (can contains two servings), Total Fat 1.1g, Sodium 890mg, Carbohydrates 37.0g, Fiber 8.1g, Sugars 8.9g, Protein 10.0g
Preparation: It's a can of chili. Open it and heat it. I eat big meals, so I ate the whole can, plus some cheese.
Variations: Top with cheese, avocado, or sour cream, because it's really low in fat.
Cons: A little salty for some, and too low in fat to be satisfying for some.
Pros: Easy to keep in the office, filling, and contains no animal protein or gluten.
I looked long and hard at the supermarket until I found a can of chili that met MealSurvivor standards. Actually, I found two, but one tasted terrible!
This one tastes good and has decent ingredients, but don't make the mistake of thinking that other Stagg's are similar in quality. Not so, as most cans of Stagg had soy and/or soybean oil, plus other things that make me shudder when I say them. ;)
Stagg Vegetable Garden Four Bean Chili
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| Stagg Vegetable Garden Four Bean Chili |
What to get: A can of Stagg Vegetable Garden Four Bean Chili
Where to get it: Most supermarkets (I get this at Pavilions or Vons).
Why we approve: Chili is filling, and a meal in itself. Few questionable ingredients (Natural Butter Flavor?).
Ingredients: Water, Tomatoes, Beans, Black Beans, Kidney Beans, Corn, Tomato Paste, White Beans, Chili Seasoning (spices. Paprika. Sugar. Salt. Flavoring), Dehydrated Onions, Dehydrated Carrots, Modified Cornstarch, Jalapefio Peppers (contains Salt, Vinegar), Cornmeal, Salt, Onion Powder, Dehydrated Bell Peppers, Dehydrated Tomatoes, Spices, Garuc Powder, Natural Butter Flavor.
Nutrition: Calories, 200 per serving (can contains two servings), Total Fat 1.1g, Sodium 890mg, Carbohydrates 37.0g, Fiber 8.1g, Sugars 8.9g, Protein 10.0g
Preparation: It's a can of chili. Open it and heat it. I eat big meals, so I ate the whole can, plus some cheese.
Variations: Top with cheese, avocado, or sour cream, because it's really low in fat.
Cons: A little salty for some, and too low in fat to be satisfying for some.
Pros: Easy to keep in the office, filling, and contains no animal protein or gluten.
Sunday, July 8, 2012
Trader Joe's Marinated Chipotle Chicken Skewers
Trader Joe's Marinated Chipotle Chicken Skewers
What to get: Trader Joe's Marinated Chipotle Chicken Skewers
Where to get it: Trader Joe's
Why we approve: Easy to cook, versatile, and high in protein. Very few bad guys, and what little there is (canola oil) is very little (only 1g of fat per skewer, which means hardly any oil at all). It doesn't really taste a lot like chipotle, so you can eat it with almost any style of cuisine.
Preparation: It's right on the box; roast them for under 20 minutes at 400 degrees. I also pan fried them in a non-stick skillet (after thawing) and they came out pretty good!
Variations: I ate it with a simple chopped salad and a packet of Wholly Guacamole, from Target.
Simple Chopped Salad Recipe
4 small, ripe tomatoes (TJ's Kumatos pictured), chopped
4 Persian cucumbers, chopped
1 red bell pepper, seeded and chopped
salt to taste Stir all ingredients together before eating.
Cons: A little salty.The picture gives you the idea that you'll get some sort of sauce, but there's no sauce (just chicken skewers).
Pros: Tender and juicy chicken. Fast and easy to cook. Goes well with almost any veggies and starches. Doesn't come with any horrible, bad-guy laden sauce.
Enjoy!
Tuesday, July 3, 2012
Flat iron steak and veggies from New Seasons Market
What to get: A quart of steamed mixed veggies and flat iron steak with herb salsa verde
Where to get it: New Seasons Market, Portland and around
This is another guest post, and we thank our good friend, fitness trainer, Chris Bathke, for the contribution. Chris is a super busy guy, owner of the Elemental Fitness Lab, who has a super active lifestyle and has learned how to be a real meal survivor.
We love the freshly made organic food at New Seasons Market and we are glad that Chris keeps sharing delicious meals from there that are also fast and convenient.
Why we approve: Chris chose mixed steamed veggies and steak - a high protein, well balanced meal, with the carbs coming from veggies - that would be a great choice if you are on a fat loss diet.
Preparation: none is necessary, just open the package and enjoy :)
Variations: You can choose to add potatoes or rice, or a corn tortilla, if you just had a hard workout and if you have space for carbs in your menu
Pros: quick, delicious and fast, rich in protein, 15$ for two people
Cons: I really cannot think of any :)
For anyone who lives in Oregon, know we are jealous you have New Seasons Market. Enjoy!
Where to get it: New Seasons Market, Portland and around
This is another guest post, and we thank our good friend, fitness trainer, Chris Bathke, for the contribution. Chris is a super busy guy, owner of the Elemental Fitness Lab, who has a super active lifestyle and has learned how to be a real meal survivor.
We love the freshly made organic food at New Seasons Market and we are glad that Chris keeps sharing delicious meals from there that are also fast and convenient.
Why we approve: Chris chose mixed steamed veggies and steak - a high protein, well balanced meal, with the carbs coming from veggies - that would be a great choice if you are on a fat loss diet.
Preparation: none is necessary, just open the package and enjoy :)
Variations: You can choose to add potatoes or rice, or a corn tortilla, if you just had a hard workout and if you have space for carbs in your menu
Pros: quick, delicious and fast, rich in protein, 15$ for two people
Cons: I really cannot think of any :)
For anyone who lives in Oregon, know we are jealous you have New Seasons Market. Enjoy!
Sunday, June 10, 2012
Spinach, poached egg and cheese - 5 minutes to your plate
What to get: a bag of organic spinach, eggs, butter, cheddar cheese
Where to get it: your local supermarket or Trader Joes
I love tossing a few fresh ingredients in a pan and getting a delicious dinner in a matter of minutes. Sometimes Roland feels like having some meat, and I prefer to eat a lighter dinner, and last night was one of those nights. This meal also makes great breakfast, or a delicious stuffing for a lunch wrap or breakfast burrito.
This is a super simple recipe for 1 :) To feed more, simply double, triple, etc, the suggested amounts:
Ingredients:
2 cups fresh spinach
1 tbsp butter
1 egg
1 oz cheddar cheese
pepper to taste
To make, place the leaves with a few tbsp of water in a pan, and let them cook until the leaves have wilted. Add the butter, season with the pepper and stir. Add the cheddar cheese in small pieces, crack the egg on top and cover with a lid. Let it cook until the white has hardened completely.
Move to a plate, let it cool off and enjoy!
Where to get it: your local supermarket or Trader Joes
 |
| 5 minutes to a yummy dinner |
This is a super simple recipe for 1 :) To feed more, simply double, triple, etc, the suggested amounts:
Ingredients:
2 cups fresh spinach
1 tbsp butter
1 egg
1 oz cheddar cheese
pepper to taste
To make, place the leaves with a few tbsp of water in a pan, and let them cook until the leaves have wilted. Add the butter, season with the pepper and stir. Add the cheddar cheese in small pieces, crack the egg on top and cover with a lid. Let it cook until the white has hardened completely.
Move to a plate, let it cool off and enjoy!
Sunday, May 27, 2012
Portland fresh food grab and go
What to get: pineapple chicken,roasted mixed veggies, and quinoa salad
Where to get it: New Seasons Market, Portland and other locations
This is our first guest post, and we thank our good friend, fitness trainer, Chris Bathke, for the contribution. Chris is a super busy guy, owner of the Elemental Fitness Lab, who has a super active lifestyle and has learned how to be a real meal survivor. While we were visiting him in Portland last year, we enjoyed the freshly made organic food at New Seasons Market and we were so happy that he chose to share one of his lunches with us. Whether you are recovering from a hard workout or looking for a meal to fuel your fat loss, New Seasons is the best place to get delicious cooked items, from salads and appetizers, to filling entrees and desserts.
Why we approve: the foods Chris chose were pineapple chicken, roasted veggies and a quinoa salad. This is a great option, rich in protein, complex carbs and fiber.
Preparation: none is necessary, just open the package and enjoy :)
Variations: Chris chose a complete lunch, but if you are watching your carb intake, skip the quinoa salad and stick with the pineapple chicken and veggies
Pros: quick, delicious and fast, rich in protein
Cons: it may cost you a bit more to pick up ready made foods at the market, compared to cooking them at home, but it's worth it for all the time it saves you.
For anyone who lives in Oregon, know we are jealous you have New Seasons Market. Enjoy!
Where to get it: New Seasons Market, Portland and other locations
This is our first guest post, and we thank our good friend, fitness trainer, Chris Bathke, for the contribution. Chris is a super busy guy, owner of the Elemental Fitness Lab, who has a super active lifestyle and has learned how to be a real meal survivor. While we were visiting him in Portland last year, we enjoyed the freshly made organic food at New Seasons Market and we were so happy that he chose to share one of his lunches with us. Whether you are recovering from a hard workout or looking for a meal to fuel your fat loss, New Seasons is the best place to get delicious cooked items, from salads and appetizers, to filling entrees and desserts.
Why we approve: the foods Chris chose were pineapple chicken, roasted veggies and a quinoa salad. This is a great option, rich in protein, complex carbs and fiber.
Preparation: none is necessary, just open the package and enjoy :)
Variations: Chris chose a complete lunch, but if you are watching your carb intake, skip the quinoa salad and stick with the pineapple chicken and veggies
Pros: quick, delicious and fast, rich in protein
Cons: it may cost you a bit more to pick up ready made foods at the market, compared to cooking them at home, but it's worth it for all the time it saves you.
For anyone who lives in Oregon, know we are jealous you have New Seasons Market. Enjoy!
Wednesday, May 23, 2012
Kefir on the go
What to get: a bottle of plain Kefir
Where to get it: your local supermarket or Trader Joe's
What is it? a yogurt-type drink, result of natural fermentation
Why we approve: Kefir is an ancient fermented drink that provides protein, fats, carbohydrate and a modest amount of calories. One cup has 10-14 grams of protein depending on the brand and the thickness. Another really really cool thing is that due to the activity of the bacteria that turn milk into kefir, most lactose is almost entirely eliminated and it can be consumed even if you don't tolerate dairy very well.
Preparation: this is the ultimate on the go dairy product. Just open the cap, pour in a glass or enjoy directly from the bottle. Why share?
TIP: always buy full fat or reduced fat versions, stay away from non fat / zero fat.
Variations: I like Kefir on its own, but you can enhance the flavor by mixing it with fruit. Blend it with strawberries, blueberries or pomegranate. Yes, you can buy it flavored at the store, BUT that comes at the price of sweeteners and additives. No thank you! For a complete meal on the go you can pair some kefir with a fruit and nut bar, or a handful of nuts.
Where to get it: your local supermarket or Trader Joe's
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| This is the Lifeway brand, which has a nice zing to it! |
What is it? a yogurt-type drink, result of natural fermentation
Why we approve: Kefir is an ancient fermented drink that provides protein, fats, carbohydrate and a modest amount of calories. One cup has 10-14 grams of protein depending on the brand and the thickness. Another really really cool thing is that due to the activity of the bacteria that turn milk into kefir, most lactose is almost entirely eliminated and it can be consumed even if you don't tolerate dairy very well.
Preparation: this is the ultimate on the go dairy product. Just open the cap, pour in a glass or enjoy directly from the bottle. Why share?
TIP: always buy full fat or reduced fat versions, stay away from non fat / zero fat.
 |
| make your own flavors with real ingredients at home, do not fall for the gazillion flavors at the store. get plain and upgrade it yourself. |
 |
| Trader Joes Kefir is very smooth and good for beginners. It's not too sour |
Cons: can be a bit expensive, and some varieties may be way too sour; for some people just Kefir may not be enough of a meal, unless they combine it with other foods
Enjoy and be healthy!
Friday, May 11, 2012
Steamed lentils from Trader Joe's
What to get: Trader Joe's steamed lentils (salad section)
Where to get it: Trader Joe's
Why we approve: lentils are filling, low in calories, high in protein and fiber and provide a cool plant source of iron. These are very easy to use, because they have already been steamed - that frees you from soaking, boiling, draining, etc. By all means feel free to do that when you are not in meal survivor mode, but when in a hurry these are a life savior.
Tomato and feta cheese salad: mix lentils with crumbled feta, a chopped tomato, some fresh mint, a dash of ground cumin and olive oil. Stir well and enjoy cold.
Sweet corn and tomato salad: mix lentils, cooked corn, chopped tomato, season with sea salt and black pepper, drizzle olive oil and enjoy!
Pros: We love the taste and texture and they are very very convenient. Good source of protein and fiber! Great satiety!
Where to get it: Trader Joe's
Why we approve: lentils are filling, low in calories, high in protein and fiber and provide a cool plant source of iron. These are very easy to use, because they have already been steamed - that frees you from soaking, boiling, draining, etc. By all means feel free to do that when you are not in meal survivor mode, but when in a hurry these are a life savior.
Preparation: You can put these in a salad, in a dip, a soup, a stew, or make lentil burgers. Open the packet, stir and use as you like. I prepared two salads in a pinch. It's good to combine lentils with tomato or lemon juice, as that helps absorb the iron, so a meal with tomatoes is always great.
Tomato and feta cheese salad: mix lentils with crumbled feta, a chopped tomato, some fresh mint, a dash of ground cumin and olive oil. Stir well and enjoy cold. 
Sweet corn and tomato salad: mix lentils, cooked corn, chopped tomato, season with sea salt and black pepper, drizzle olive oil and enjoy!
Variations:You can use lentils in hummus instead of chickpeas or serve them alongside lamb, instead of beans in a burrito or in a soup. For the purpose of fat loss and maintenance, toss them in salads or eat when in a rush. Our friends Jo and Ashley make a really cool dip mixing the lentils, a container of fresh salsa and some feta cheese - you can get it all at Trader Joes and it makes a great dip for a party!
Cons: It is still a mystery what natural flavor means. We will never find out. As with all prepackaged foods, stick to the best you can find and always make an effort to eat home meals cooked from scratch to compensate for those times when you have to be a meal survivor!
Enjoy these! They rock!
Wednesday, May 2, 2012
Voskos Greek Yogurt + a strawberry parfait idea
What to get: a small box of Voskos plain greek yogurt, strawberries, stevia and vanilla from your pantry
Where to get it: your local supermarket chain
Why we approve: A serving of this yogurt provides a whooping 23 grams of protein. This particular one was low -fat, but feel free to go for a full fat version. The portion
is self limiting. That means no going back to the tub to get second
helpings and sabotage yourself. The ingredients are natural and there are no nasty thickeners and fillers.
Pros: This particular kind of Greek yogurt is very smooth and it's not bitter or tart like other varieties.
Where to get it: your local supermarket chain
Preparation: You can eat Greek yogurt on its own, with a handful of nuts or fruit, or use it to make dessert like I did. To make strawberry parfait, mix the yogurt with a few drops of vanilla extract and a small pinch of stevia. Beat it well until it mixes thoroughly. Top with strawberries.
Variations:You can use Greek yogurt to substitute for sour cream in your regular recipes, or you can use it to dip veggies and fruit. I sometimes throw it in a blender with some fruit and spices and make a smooth dessert. Peaches, bananas, pineapple, and berries, all work very very well!
Cons: It can be more expensive than making your own at home. To do that, just place regular plain yogurt in a cheese cloth and let it strain for a few hours.
Friday, March 9, 2012
Wholly Guacamole at Target
What to get: Wholly Guacamole, box of six 2oz packets (also available as one large family size packet)
Where to get it: Target Stores (and Fresh & Easy, too).
 |
| Each box contains six of these packets |
Why we approve: Guacamole
is almost pure avocado, and super healthy. Guacamole makes almost
anything taste better, including leftover chicken and raw veggies!
Preparation: Just tear open a packet and squeeze the guac onto your food or plate.
Variations: Great on meat, chicken, veggies, or eggs. It takes everything to the next level. Guacamole should be enjoyed with breakfast foods, lunch foods, snack foods, and dinner foods!
Pros: Avocado is a practically a superfood. A measured amount means controlling portions and calories is easy. Vacuum sealed packets keep it fresh and green. Just enough salt and peppery zing. 100 calories is more than you expect. As you can see in the above picture, it's quite a little blob of awesome.
Cons: More expensive than making your own, but still not bad. Garlicy...
Enjoy!
Tuesday, March 6, 2012
Bumble Bee Premium Wild Pink Salmon Packets
What to get: a packet of Bumble Bee Wild Pink Salmon
Where to get it: your local supermarket chain
Pros: very quick way to get protein, low in calories. Great if you are on a fat loss diet. Extremely satisfying for the calories it contains. Good source of Omega 3s.
Cons: you have to mix it with something to make a complete meal. It's fast if you just add nuts or string cheese, slower if you choose to do a salad or sandwich.
Let me know how you salmon :)
Where to get it: your local supermarket chain
Why we approve: It's ridiculously convenient to open a packet of salmon and eat it. This salmon is a name brand so it can be found virtually anywhere and for under 4 dollars you get a pretty good serving. The whole packet has almost 30 grams of protein and only 120 calories, which leaves you a lot of space to combine it with other things.
Preparation: Just open the packet and place the meat on top of your salad, inside a wrap or on your plate.
Variations: You can make a salad: choose your base: lettuce, spinach or arugula, add the salmon on top, and then finish with a handful of nuts, seeds, or some Parmesan cheese. In the picture below I mixed romaine hearts, one packet pink salmon, 1 oz cheddar cheese, topped it with sundried tomatoes and made a quick dressing from 1 tbsp mustard and 1 tbsp sour cream with a touch of lemon. You can also make a wrap, using some cheese slices and sprouts, or you can just enjoy the salmon with some baby carrots on the side. For paleo minded folk, salmon would be great with a handful of nuts.
Pros: very quick way to get protein, low in calories. Great if you are on a fat loss diet. Extremely satisfying for the calories it contains. Good source of Omega 3s.
Cons: you have to mix it with something to make a complete meal. It's fast if you just add nuts or string cheese, slower if you choose to do a salad or sandwich.
Let me know how you salmon :)
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