In our fast paced, fast food culture, cooking at home has become a lost art. Most kitchens are more decorative than functional. But eating dinner at home has many benefits aside from showing off your new counter tops:

  • Gets You More Greens. When you make your own meals, you have control over the nutritional value of the ingredients, like lean meats and fresh veggies.
  • Saves You More Green - as in dollars, not the aforementioned spinach.
  • Promotes Well Being. Experts say that in addition to meals higher in nutritional value, eating at home reduces stress and provides more family time together.

Healthy Simple Meal Ideas Home
Where do you find the time to cook at home, though? Don’t worry, with a little planning, you can make great tasting , healthy meals in minutes. It all starts with your grocery list and these simple meal ideas.

Below are some essentials to keep stocked in your fridge or pantry. They’ll allow you to whip up a healthy meal for one or six in no time. While buying fresh is always the best way to go, frozen veggies, bagged salads and spinach can be great time savers. But remember - always wash your ingredients before cooking, even if they’re labeled “Ready to Eat.”

This list is just a guide, use your own creativity and tastes to spice it up however you like. We always recommend organic ingredients; they taste better, have no growth hormones or pesticides and come from a sustainable farming style, which benefits our planet. Also look for locally grown and raised food; they keep the business in your community going. Farmers’ markets are a great place to find such foods.

On to the cooking -

You don’t need to be a graduate of Le Cordon Blue to make and enjoy these delicious dishes. Even if you’re a cooking novice, just follow these steps to healthier eating for a difference you can taste and feel!

Today, we present you with a favorite dish for each of us. We’ll be back with some new and simple ways for you to spice up your dinner in future posts. So here’s to your heart!

Greg and Bob

Top 10 Essential Ingredients

  • Meat - Antibiotic-free Organic chicken breast, lean beef or lean ground turkey breast. Buy only as much as you think you will use in a week. If you have to, you can always freeze it until you need it.
  • Bread - Whole Wheat or Sprouted Grain Bread – When buying bread, or any food for that matter, make sure to read the ingredient list, regardless of what the front of the package says. Avoid ingredients like partially hydrogenated oils, caramel coloring, high fructose corn syrup or NutraSweet. The first ingredient in your bread should always be unbleached whole wheat flour. Also try sprouted grain breads. They are yeast and gluten free, with no sugar and are lower in carbohydrates; great for diabetics and those trying to manage their blood sugar level.
  • Cheese - Low fat, deli sliced. Not the “dairy inspired” individually wrapped processed slices.
  • Vegetables – Fresh, organic veggies are best, but certain frozen ones will work if you are looking to save some time.
  • Bagged Salad and Spinach – Remember to wash your greens, even if it’s labeled “ready to eat.”
  • Low Sodium Chicken Broth.
  • Heart healthy oils like olive or grape seed oil
  • Bottle of cheap red or white wine.
  • Whole Wheat Noodles. There are some brown rice pastas on the market, but if you are looking for better taste and consistency, stick with the whole wheat.
  • Dark Chocolate. Everybody needs a little sweet, and dark chocolate (70% or darker) is high in anti oxidants, which make eating it down right good for you. Just don’t eat the whole bar at once. :)

From this list of essentials you can make dozens of great meals. Below are some of our favorites. Let us know what you think and share some of yours with us!

Bob’s Bountiful Banquet

Chicken with Mushrooms, Tomatoes and Onions - 30 minutes total

This whole meal is made in one pan on the stove. No need to even fire up the oven and the flavors are great together. Leftovers keep for about 4-5 days in the fridge. If you are looking for an easy healthy meal to impress friends or just want your family to think you’re a rock star…this is the one.

4 Chicken Breasts (skinless chicken on the bone gives this dish a better flavor)

16 oz mushrooms (Get the container of pre-sliced and save some time)

12 oz small pearl onions (By all means, buy the frozen. The fresh are a bitch to peel.)

2 medium tomatoes, chopped

1 cup (8 oz) white wine (it cooks off, don’t worry) If you are using a boneless breast of chicken, use 1/2 cup wine and 1/2 cup low sodium chicken broth.

3 tbs grape seed or olive oil

Salt/pepper

-Heat 3 tbs of oil over a medium heat in a deep saute pan that has a lid.

- Sprinkle Chicken with salt and pepper (If you want a little more texture, LIGHTLY, and I mean lightly, roll chicken in some whole wheat flour as well.)

- Brown chicken in oil, about 3-5 minutes on each side

- Remove chicken from pan

- Add mushrooms to pan and cook for about 5 minutes to release the juices

- Return chicken to pan with the mushrooms

- Add the white wine (or the wine and chicken broth if you are using boneless chicken). Liquid should come halfway up the chicken depending on its size; feel free to add more of either liquid.

- Add onions and tomatoes to pan.

- Cover and simmer for 15 - 20 minutes.

Serve with a smile and healthy heart!

Greg’s Gourmet Grub

Baked Pasta with Chicken and Mixed Veggies – 40 minutes

Baked pasta is an oven top and stove operation. Be a hero and impress your spouse, friend, or roommate with this easy recipe. If you’re expecting more guests than usual, you can always double this recipe - no problems.

4 chicken Breasts (boneless)

16 oz fresh or frozen mixed vegetables

1 lbs whole wheat penne pasta

1 jar (26 oz) pasta sauce (choose your favorite one, but remember, read the label for nutrition)

8 oz low fat shredded cheese - I buy pre-shredded cheese to save time. Choose whichever flavor you like best.

3 tbs grape seed or olive oil

salt/pepper

If you are using frozen products, defrost them before you begin. You can use the cold water (70 degrees or so) method to thaw your meat quicker. Place the meat in your sink and let the water run over it, turning a few times.

- Preheat oven to 350 degrees

- In a large pot, bring water to a boil

- Add noodles to boiling water, reduce heat, boil until noodles are ready
- Cut chicken breasts into small pieces (season with salt/pepper or lemon juice)

- Heat 3 tbs of oil over a medium heat

- Saute chicken until fully cooked

- Combine noodles, chicken, vegetables, pasta sauce and cheese in a large deep container (I use a deep tin container.)

- Place container on the middle rack in oven, bake for 20 minutes (the cheese will be melted and the top layer should be crispy and light brown)

- Remove container from oven and cool for 10 minutes

Dish out the baked pasta on plates and watch your popularity rise.


Posted under: Food and Drink