How to Make Easy Meals From Common Pantry Staples!

We've all been there: we don't feel like cooking or attempting to fight the masses at the grocery store, and we really don't want to spend the money on takeout. If we could only start to utilize every pantry item, we would all spend less and actually come up with some appetizing meals. There are a lot of healthy options you can make from those cans just sitting in the pantry. First, make sure they aren't expired, and then follow these tips to make easy recipes when you're in a pinch.

COMMON PANTRY ITEMS

1. Canned tomato products
2. Canned vegetables
3. Canned meats (salmon, tuna, chicken)
4. Beans
5. Low-sodium chicken or veggie broth
6. Peanut butter
7. Olive oil
8. Pasta
9. Bread
10. Spices

Start thinking about these items in different ways. What can you pair together to make a quick and easy meal? What canned item can you combine with a fresh item to make something quick and tasty?

SNACK IDEAS

1. Combine canned meat with greek yogurt and chopped veggies for a quick chicken or tuna salad.
2. Add peanut butter and banana to bread for a quick sandwich and grill the bread for added texture (see below for peanut butter french toast recipe).
3. Short on time? Make a protein shake and throw in yogurt, oatmeal or berries... whatever you have lying around the house.
4. Have dried fruit, nuts, healthy cereal or chocolate? Make a healthy trail mix by throwing together these options and portioning into ziplocs to take to work.
5. Pair a pantry item with something fresh. Nuts with fresh fruit or canned meat with a fresh salad.

MEAL OPTIONS

1. Mix canned tomato products, veggies, tuna, beans with low-sodium chicken or veggie broth for a thick, tasty soup. Make sure you drain and rinse the veggies and beans to get rid of all the salt.
2. Make a quick tasty pasta dish by cooking noodles, adding canned tomatoes and canned tuna or salmon in a skillet. Once the noodles are ready, scoop them into the skillet with the sauce and mix well.
3. Make a quick meal of beans, veggies and rice. Need some protein? Add canned chicken or tuna for a quick, healthy meal.
4. Don't forget about spices. Spices go a long way in adding flavor without calories. Making chicken? Add curry or ginger. Start thinking of how you can punch up plain foods with added flavors.
5. Don't be afraid to try different combinations of flavors. Try something with peanut butter and chicken, or tuna and tomato. You might surprise yourself at how creative you can get with using materials you already own.

PANTRY PEANUT BUTTER FRENCH TOAST

Ingredients:
2 egg whites
1 dash vanilla extract
2 tbs. peanut butter
1 small banana, sliced
Cooking spray or 1 tbs. olive oil

In a small bowl, lightly beat the egg whites and vanilla together. Spread 1 tbs. peanut butter on top of each slice of bread. Place the banana slices on top of one of the slices of bread. Place the other slice of bread on top of the first to make a peanut butter and banana sandwich. Heat a skillet with cooking spray or olive oil. Dip the sandwich into the egg white mixture and place in heated skillet. Cook until brown on both sides.

5 Fabulous Turkey Recipes!

Turkey is a great lean protein. A mere 4 ounce serving provides 65% of your daily protein requirements. Turkey has selenium, an essential component for thyroid hormone metabolism, antioxodant defense and immune function. Turkey also contains vitamin B6, which is important for energy production and the breakdown of glycogen. When purchasing turkey, aim for lean, ground turkey instead of deli meat, due to the higher salt content. Below are 5 simple recipes to give you a different dose of protein.


Homemade Turkey Sausage

Ingredients:
1 pound lean ground turkey
3/4 tsp. AlsoSalt (optional)
1/2 tsp. rubbed sage
1/2 tsp. pepper
1/4 tsp. ground ginger

Crumble turkey into a large bowl. Add spices. Shape into eight two-inch patties. In a nonstick skillet coated with cooking spray, cook patties over medium heat for 6-8 minutes on each side (or until no longer pink).

Healthy Turkey Meatloaf

Ingredients:
1 pound ground turkey
2 egg whites
1/2 cup salsa (low-sodium)
1 celery stalk, chopped
1/4 cup chopped red bell pepper
1/4 cup chopped yellow bell pepper
1/2 cup chopped onion
1/2 cup dry bread crumbs
pepper to taste

Preheat oven to 350 degrees and in a large bowl, combine turkey, eggs, salsa, peppers, onions and bread crumbs, and pepper. Mix well with hands and then press into a loaf pan. Bake for 25 minutes.

Pumpkin Turkey Chili

Ingredients:
1 tbs. olive oil
1 cup chopped onion
1/2 c. chopped red bell pepper
1 clove garlic, minced
1 pound ground turkey
1 can organic black beans (slightly drained)
1 can diced tomatoes (low salt)
2 cups pumpkin puree
1 1/2 tbs. chili powder
1 tsp. cayenne
1/2 cup greek yogurt or sour cream (optional)

Heat oil in a large skillet over medium heat and saute the onion, pepper and garlic until tender. Stir in the turkey and cook until brown. Drain and mix in black beans, tomato and pumpkin. Season with chili powder and cayenne. Reduce heat to low, cover and simmer for 20 minutes. Serve with sour cream.

Turkey Meatballs

Ingredients:
1 package ground turkey (93/7)
2 cups Italian bread crumbs
garlic powder
1/4 cup egg whites or egg beaters
2 tsp. minced onion
1 tsp. basil
1 tsp. oregano
1/5 tsp. garlic powder
pepper, to taste

Preheat oven to 450 degrees. Place the ground turkey in a large bowl and add 1 1/2 to 2 cups bread crumbs. Add the egg whites and spices and mix together with two spoons, so you are constantly folding in the spices. Make 1 inch balls and place them on a baking sheet lined with foil (and sprayed with cooking spray), about 1 inch apart. Bake for around 20 minutes, or until the turkey gets a brown crust on top. Throw them in a pasta sauce and simmer, or eat them with veggies or a yogurt dip for a clean snack.

Sweet Potato Turkey Shephard's Pie

Ingredients:
2 1/2 pounds sweet potatoes, peeled and cut into 1-inch cubes
2 tbs. extra-virgin olive oil
2 pounds ground turkey
1 large onion, chopped
2 large carrots, grated
4 ribs celery from the heart, chopped
pepper
4 tsp. olive oil
2 tbs. flour
2 cups chicken or vegetable broth (low-sodium)
a few dashes Worcestershire sauce
1 10-ounce box frozen organic peas
1/3 ripe banana, sliced
a few dashes hot pepper sauce
2 cups shredded sharp cheddar cheese (or vegan cheese)

Preheat oven to 425 degrees. In a large pan, combine sweet potatoes and enough cold water to cover. Bring to a boil and cook until tender, about 15 minutes. Drain and set aside, reserving the pot. In a deep skillet, heat the extra-virgin olive oil over high heat. Add the turkey and cook. Stir in the onion, carrots and celery. Season with pepper and cook for 5 minutes.

In another small pan, heat 2 tsp. olive oil over medium heat. Whisk in flour for 1 minute, then whisk in broth and season with worcestershire sauce. Simmer for a few minutes until thick, then stir into the turkey mixture. Stir in the peas and remove from heat. Add remaining 2 tsp. olive oil to the sweet potato pot and melt over medium-low. Add the sweet potatoes back to this pot with banana. Add hot sauce and mash until combined.

Top the turkey with the sweet potato mixture and smooth the top. Cover the sweet potatoes with cheese and bake until the cheese is completely melted, about 5 minutes.

Healthy Dips and Sauces

Who doesn't love spinach and artichoke dip, heavy yogurt dressings, salad dressings, french onion dip, ranch or a creamy hollandaise sauce? These little sauces are often the hidden culprits when it comes to packing on the pounds while eating out. However, there are healthier ways to make even the most popular dishes. So, the next time you are throwing a party or are in the mood for snacking, try one of these instead!

Vegan Spinach and Artichoke Dip

Ingredients:
1/2 yellow onion, diced
1 package frozen chopped spinach (thawed, drained and patted dry)
1 jar marinated artichoke hearts
1 tbs. olive oil
1 package firm silken tofu
1/2 cup nutritional yeast flakes
3 garlic cloves
2-3 tbs. apple cider vinegar
1 tsp. dried basil
1 tsp. dried parsley
1/3 tsp. cayenne pepper
1/2 tsp. black pepper

Preheat oven to 350 degrees. Saute onion, spinach and artichoke hearts in olive oil until onion is soft, around 5 minutes. Blend together tofu, yeast, garlic, vinegar and spices in blender until smooth. Combine all ingredients. Smooth into nonstick baking dish and bake for 15-20 minutes, or until lightly browned. Serve warm with pita bread.

Peanut Butter Yogurt

Ingredients:
1 cup plain nonfat Greek yogurt
1 tbs. all-natural peanut butter
1 scoop vanilla whey protein powder
1 tsp sucanat

Mix or whisk all ingredients together until smooth.

Low-Fat Hollandaise

Ingredients:
1 package silken soft tofu, drained
4 tbs plain nonfat greek yogurt
1 tbs dijon mustard
1 tbs + 1tsp white wine Worcestershire sauce
2 dashes white pepper
1 dash cayenee pepper
1 tbs lemon juice
1 tbs honey

In a blender or a food processor, whip all ingredients until smooth and creamy. Heat sauce on low to medium heat and spoon immediately over veggies (or meat).

Healthy Ranch Dressing

Ingredients:
1 tsp. vinegar
1 tsp. garlic powder
1 tsp. fresh pepper
1 tsp. lemon juice
1 cup Greek yogurt
1/2 tsp. vegenaise (or organic mayo)
1 tsp. fresh parsley
2 tbs. grated Parmesan
1 tsp. water
1/2 tsp. lemon zest
1/2 tsp. dijon mustard

Combine all ingredients and chill before serving.

Healthy Ketchup

Ingredients:
2 8 oz. cans of organic tomato paste
1/4 cup of apple cider vinegar
2 tbs. lemon juice
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/4 cup honey

Bring ingredients to a boil on the stove. Simmer for 15 minutes, then take off heat for 10 minutes. Pour into condiment jar and refrigerate.

Healthy Pumpkin Pudding

The other night, Alex and I had a healthy dinner of chicken and veggies, but both of us were craving something sweet. Out of dark chocolate and unwilling to go to the store to grab a piece of vegan cake, I rummaged the cupboards for something. What I threw together was actually incredibly satisfying, and as Alex took his first bite and I asked how it was, he said, "It's like Christmas." This pudding is easy and packed full of protein, fiber and vitamins. Eat this "dessert" guilt free!

Healthy Pumpkin Pudding

Ingredients:
1 can pure pumpkin
2 scoops vanilla whey or soy protein *
2 cups soy or skim milk (if you don't have time to let it "set" in the fridge, use yogurt instead)
1 tsp. cinnamon
1/2 tsp. nutmeg
crushed pecans (optional)
1 tbs. whipped cream (optional)

Combine all ingredients in a blender and pour into bowls. Pop in the fridge until cold (or freezer for less time). Take pecans, throw in a ziploc with some cinnamon and grind the nuts with a rolling pin (or the bottom of a glass). Sprinkle on top, along with the whipped cream before serving.

Want to make your own whipped cream?

Ingredients:
1 1/2 cups very cold organic heavy cream
2 tsp. organic sugar
1-2 tsp. vanilla

Put cold heavy cream into a mixing bowl. Beat with a hand mixer, starting with a low speed and then speeding up as the cream thickens. Once it gets soft peaks, stop. Fold in sugar and vanilla and serve!

* In a recent consumer report (July issue), many protein powders are said to contain metals, such as arsenic, cadmium, lead and mercury. Among the popular brands, EAS Myoplex, Dessert, and Muscle Milk were some of the worst.

5 Things To Do With Fresh Corn!

The end of summer is approaching, and what better way to say goodbye than with fresh corn? Cheap and flavorful, this vegetable often gets a bad rap, but not only is it an American staple, it has been known to help control diabetes, prevent heart ailments, lower hypertension and is also rich in A, B and E vitamins, as well as lutein, a compound that helps keep your eyes healthy as you age. Also, one ear of corn sports 4 grams of fiber. When shopping, look for husks with moist silks. Feel through the husks for plump kernels.

Here are 5 healthy, easy recipes to try with fresh corn.

Corn and Basil Cakes

Ingredients:
1/2 cup all purpose flour
1/2 cup low-fat milk (or soy, hemp, almond, etc.)
2 large eggs (or egg whites)
2 tbs. canola oil, divided
1/2 tsp. baking powder
1/4 tsp. freshly ground pepper
2 cups fresh corn kernels (about 2 large ears)
1/2 cup chopped fresh basil

Whisk flour, milk, eggs, 1 tbs. oil, baking powder and pepper in a medium bowl until smooth. Stir in corn and basil. Brush a large nonstick skillet lightly with some of the remaining oil. Heat over medium until hot (but not too hot). Use about 1/4 cup batter for each cake. Cook until the edges are dry, about 2 minutes. Flip and cook until golden brown on the other side, 1 to 3 minutes. Repeat with remaining oil and batter, making around 10 cakes. (Reduce heat as you continue cooking to reduce burning). Each cake (around 3 inches wide) has only 180 calories and 7 grams of protein!

Chilled Cilantro Corn Soup

Ingredients:
4 ears sweet corn
1 tsp. olive oil
1 1/2 cups chopped onion
1 cup organic sour cream (or nonfat greek yogurt)
2 tbs. minced fresh cilantro
2 red bell peppers, roasted, peeled and chopped (optional)
chopped fresh cilantro for garnish

Cut the corn from the cobs. Bring 2 cups of water to a boil in a small saucepan and add the cut corn. Simmer until tender, around 7 minutes. Stir to prevent sticking. Let it cool. In a blender or food processor, blend the corn with its cooking liquid, then press through a strainer (to remove the tough parts). Set aside. Heat oil in a frying pan. Add the onion and saute until soft. Return the corn to the blender or food processor. Add onion and sour cream (or yogurt). Blend until smooth. Pour the mixture into a bowl and stir in chopped peppers. Chill the soup (or eat warm). Sprinkle with chopped cilantro.

Creamed Corn Soup

Ingredients:
1 cup low-fat milk
2 cups corn kernels
1 tbs. honey or agave nectar
pepper, to taste
pinch of cayenne
minced parsley or sunflower seeds (for garnish)

Combine 1 cup of milk, 1 cup of corn and 1 tbs. honey in a blender. Add pepper and blend on medium for 1 minute. In a mixing bowl, combine remaining 1 cup of corn kernels with the corn puree. Transfer to a soup pot and heat on medium heat for 5 minutes. Garnish with parsley or toasted sunflower seeds.

Avocado-Corn Salsa

Ingredients:
1 medium avocado, diced
3/4 cup fresh corn
1/2 cup quartered grape tomatoes
1 tbs. fresh cilantro
2 tsp. lime juice

Toss avocado, corn, tomatoes, cilantro and lime juice in a medium bowl.

Mexican Grilled Corn

Ingredients:
4 ears corn, husked
2 tbs. vegenaise (egg-free mayo)
2 tbs. nonfat greek yogurt
1/2 tsp. chili powder
4 tbs. parmesan cheese (or shredded queso)
1 lime

Preheat grill to medium-high (if you don't have a grill, cook corn on griddle, in foil in the oven or on gas stovetop). Combine vegenaise, yogurt and chili powder in a small bowl. Grill corn, turning until marked and tender, about 10 minutes. Spread wtih 1 tbs. of the sauce and sprinkle with cheese. Squeeze with lime before serving.

The Truth About Bread

It's no surprise there are many opinions (and options) when it comes to the "b" word. Don't eat it, eat it in moderation, eat whole grain, whole wheat, multi-grain, flax bread, hemp bread, gluten free bread. Eat no bread. Eat a lot of bread. The lists continue. I recently had a client email me, explaining how overwhelmed he became when he approached the bread aisle. There, endless, packaged loaves stared back at him, screaming out whole grains, multi-grain, 12-grain, whole wheat, health nut, healthy grains. It was endless. Funny, how when you're in Europe, you grab a baguette, a wedge of soft cheese, a bottle of wine, and you never think about what you're eating, because you know it's fresh. It was made with care.

Here, you can grab something that looks healthy and fresh, but much to your disappointment, it is as processed and full of "bad" ingredients as candy. Just to be clear, bread isn't bad. Sure, there are other "carbs" you would be better off eating: cruciferous vegetables, brown rice, quinoa, barley, oatmeal and sweet potatoes, to name a few. But, let's face it: bread tastes good and more likely than not, you are going to engage in a sandwich, a baguette or an english muffin (or, as I did this weekend, a thick, sesame bagel slathered with light cream cheese, peanut butter and honey. Pair that with a steaming cup of coffee and you will be in heaven. I promise.) Here are some tips when shopping for bread:

1. LOOK FOR 100% WHOLE WHEAT OR 100% WHOLE GRAIN
The first thing you should always do is read the ingredient list. That first ingredient should say 100% whole wheat, or something comparable. Steer clear of words like NATURAL WHOLE GRAIN or MADE WITH WHOLE GRAINS. This is just another way of saying that WHITE FLOUR is an active ingredient.

2. AVOID ENRICHED WHEAT FLOUR
Enriched wheat flour actually means "white" flour. Quite simply, most of the nutrients and minerals are milled out of the wheat kernel, and the manufacturer attempts to "enrich" the bread with those stripped nutrients by putting them back in.

3. MULTI-GRAIN DOES NOT ALWAYS MEAN GOOD GRAIN
A bread can say "multi-grain, "9 grain," or "12 grain," and most of those grains can still be unhealthy. Study the ingredient list. A short list is a better list.

4. WATCH THE SALT AND SUGAR CONTENT
A healthy slice of bread should be low in sodium and sugar, and have at least 2-3 grams of fiber per slice.

The most important thing is to READ THE INGREDIENT LIST. Period.

Despite the regular brand name breads, there are others, like Ezekial, which is healthier, as it's made from sprouted grains (such as barley, spelt and wheat) and aren't slammed with fillers. You can get gluten free versions as well.

What about Hemp? Though this has been pulled off shelves from time to time, the health effects of the hemp seed are obvious. Full of amino acids, fiber, protein, and omega-3s, it's a great pick. In addition, there are no pesticides, yeast or sweeteners.

So, the next time you are in the store, branch out. Look for breads with flax or pumpkin seeds, high fiber, more protein and less ingredients. Or, if you really want to branch out, substitute a healthier grain entirely and notice the difference.

Want to make your own? Try this great, easy recipe:

Pumpkin Oat Bread

Ingredients:
1 1/3 cup flour
1/2 cup quick cooking rolled oats
1 cup organic sugar (for those of you who use sugar substitutes, you can use splenda for baking)
1 tsp cinnamon
1/2 tsp nutmeg
1/2 cup unsweetened applesauce
1/2 cup egg whites or egg substitute
1 cup canned pumpkin (not pie mix)

Preheat oven to 325 degrees. Spray a medium sized loaf pan with cooking spray. Combine dry ingredients in a large bowl (flour, oats, sugar, soda, cinnamon, and nutmeg). Add applesauce, egg whites, and pumpkin and mix until just combined. Pour into bread pan and bake for 40 minutes or until toothpick comes out clean.

Have A Picnic!

The weather is cooling off, and what better way to celebrate than having a picnic? Don't fret if you don't have a basket - as long as you have glass containers and a cooler, you are set. Come up with a theme. Feeling French? Italian? Mexican? For us, we decided on easy Mediterranean cuisine.

First, decide on dishes that will be portable and easy to eat. Obviously, sandwiches and fruit are obvious choices (and if this is the easiest thing, then by all means, do it). But, sometimes it's fun to get a little creative and fancy, even if it's in your own backyard.

For our picnic, we decided to make dishes that have a lot of the same ingredients, so our shopping trip can be simplified (see master grocery list at end). We are making the following:

Parsley Tabbouleh
Chopped Greek Salad With Chicken
Baked Falafel
Hummus and Pita

Parsley Tabbouleh

Ingredients:
1 cup water
1/2 cup bulgar
1/4 cup lemon juice
2 tbs. extra-virgin olive oil
1/2 tsp. minced garlic
pepper
2 cups finely chopped flat-leaf parsley
1/4 cup chopped fresh mint
2 tomatoes, diced
1 small cucumber, peeled, seeded and diced
4 scallions, thinly sliced

Combine water and bulgur in a small saucepan. Bring to a boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender (about 20 minutes or according to directions). After it is ready, transfer to a large bowl and let cool for 15 minutes.

Combine lemon juice, oil, garlic and pepper in a small bowl. Add parsley, mint, tomatoes, cucumber and  scallions to the bulgur. Add the dressing and toss. You can serve at room temperature or chill for an hour before serving.

Greek Salad With Chicken

Ingredients:
1/3 cup red wine vinegar
2 tbs. extra-virgin olive oil
1 tbs. chopped fresh dill (or oregano)
1 tsp. garlic powder
6 cups chopped romaine
2 1/2 cups chopped cooked chicken (or buy a rotisserie chicken and save some time)
2 medium tomatoes, chopped
1 medium cucumber, peeled, seeded and chopped
1/2 cup finely chopped red onion
1/2 cup olives (optional)
1/2 cup crumbled feta cheese (or avocado if you don't want the cheese)

Whisk vinegar, oil, dill and garlic powder in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta. Toss to coat.

Baked Falafel

Ingredients:
1 19 oz. can of chickpeas, drained and washed
1 small onion, finally chopped
2 cloves of garlic, finely chopped
1 tbs.. fresh parsley, finely chopped
2 1/2 tbs. wheat gluten
1 tsp. ground coriander
1 tsp. ground cumin
1/2 tsp. baking powder
2 tbsp. olive oil

Drizzle oil evenly in shallow baking dish. Preheat oven to 350 degrees. While oven is preheating, mash chickpeas in food processor or with hands. Add onions and garlic and blend together. Add remaining ingredients. (It should be a nice, thick paste.) Shape into ping pong sized balls and place in preheated baking dish. Bake for 15-20 minutes, turning halfway through cooking.

Hummus and Pita
(If you want to save time, just purchase hummus at the store)

Ingredients:
3 garlic cloves, minced
1/4 cup plain greek yogurt
1 tbs. lemon juice
1 teaspoon olive oil
1/4 tsp paprika
pepper
1 can chickpeas, drained and rinsed
1 tbs. fresh parsley, chopped

Combine everything in blender and process until smooth. If you need more liquid, add more yogurt. Chill.

You can layer your pita by stuffing some of the salad, hummus and falafel with a side of tabbouleh. Don't forget a blanket, plastic utensils, napkins, bottled water and some wine!!

Master Grocery List:

bulgar
pita

1 bottle extra-virgin olive oil

1 bottle red wine vinegar

3 cloves garlic

lemon juice

3 cups flat-leaf parsley

fresh dill

fresh mint

4 tomatoes, diced

1 red onion

2 cucumbers

4 scallions

olives

avocado (optional)

feta cheese

garlic powder

paprika

coriander

cumin

wheat gluten

baking powder

2 19 oz. can of chickpeas, drained and washed

plain greek yogurt