Quick Fix Meals

Effortless Broccoli and Pasta

1 lb. spaghetti

2 lbs. broccoli, washed and cut into 1 inch florets

Garlic oil (see picture below)

4 cloves garlic, thinly cut lenghthwise

½ C. extra virgin olive oil

2 t. salt

1 t. red pepper flakes, opt.

zest of one lemon, opt.

Heat sauté pan for 30 seconds. Add oil immediately followed by garlic, salt, pepper flakes and lemon zest. Allow the garlic to sizzle for about one minute, then turn heat off.

Boil pasta following the box instructions. During the last 4 minutes of cooking time, add prepared broccoli. Drain pasta and broccoli and toss with garlic oil.

I am adding some quick fix meal ideas that you can put together from basic Trader Joe's ingredients.

Carton of Organic Tomato Soup with:

Bag of pre-washed spinach

Canned cannillini or small northern white beans

1/2 C. grated parmesan cheese

Whole Wheat Instant Cous Cous

Dressing: zest and juice of one lemon, ¼ C. extra virgin olive oil, salt and pepper

Canned garbanzo beans

½ C. chopped parsley

feta cheese

cherry tomatoes

Store Bought Roast Chicken

Whole wheat pita bread

Blender raita: 1 C. greek yogurt, 1 peeled cucumber, 1 glove garlic. Salt and pepper, blend smooth. Mint if you’ve got it.

Blender hummus: 1 can drained garbanzo beans, 2 T. fresh lemon juice, 1 clove garlic, 1/3 C. hot water and ¼ C. extra virgin olive oil. Blend smooth.

Can of All White Water Packed Tuna

Dressing: 1 minced shallot, 1/3 C. balsamic vinegar, 2 T. extra virgin olive oil, salt and pepper.

2 T. capers opt.(I always have capers in my frig.)

Hard boiled eggs: Cover eggs with cold water, bring to boil, cook for 3 minutes. Cool.

Pre-washed, mixed baby greens

Can of Black Beans-Can of Corn-Can of Green Chilis. Heat together

1 cup cherry tomatoes, cut in half

Cotija or feta cheese

Corn tortillas

Canned Turkey Chili (good quality)-Box of Corn Bread Mix

Cabbage salad: ½ head cabbage shredded, 2 carrots peeled and grated, 2 T. mayonnaise, ½ C. greek yogurt, 1 T. honey, agave or sugar, 2 T. white vinegar, 1/2 t. salt. Combine.

Can of Vegetarian Refried Beans

Grated sharp chedder (sharp so that the flavor goes a long way. Try to use a minimal amount of cheese per quesadilla)

Flour tortillas, whole wheat if available

Good quality pre-made salsa

1 avocado, peeled and sliced

Spread beans evenly on one tortilla. Sprinkle with cheese. Sandwich another tortilla on top. Heat on both sides in a dry pan/skillet. Serve with sliced avocado and salsa.

*Can be served open face with a fried egg on top

Dips! Best Body Weight Exercise Number Four!

Dips are a fantastic way to work the triceps. If you are looking to avoid a flapping upper arm, you will want to try dips. Simply sit on a sturdy chair or bench with your hands behind you. Lift your body off the bench and dip it down by bending your elbows. Straighten the arms to come back up. Make sure you feel the work in your upper arms and not your legs. This will assure you are using your triceps. As you straighten your arms, tighten your triceps without locking the elbows. Repeat for twenty reps, three times. Start with this exercise now at least three times per week, and fear not for the next heat wave. You will look smashing in your tank top!

Fennel Rosemary Rubbed Pork Chops with Apples

6 pork chops
4 apples, peeled and cut into 1/2 inch slices


Spice Rub:

3 T. fresh rosemary
2 T. fennel seeds
1 T. good salt


In a mortor and pestle or with a knife, grind/chop all ingredients to a rough sandy texture.

Press spice rub on 6 pork chops. In a large saute pan, brown the pork chops in about 1/4 cup olive oil or butter. Remove to baking sheet and finish in a 400 degree oven for 20 minutes. While the pork chops are roasting, saute the apples for 15 minutes. Serve on pork chops.

Planks!

Best body weight exercise number three: Planks! King of the core! A plank is a basic exercise that will tighten your core muscles. It pulls many other muscle groups into play as well, making it a fantastic body weight exercise. When performing a plank, make sure you pull your abdominal muscles in, and your pelvic muscles up. You want to keep your body as straight as possible and avoid a swayed lower back. Visualize pushing your body away from the floor and tighten your quadriceps to stabilize your legs. The plank can be performed on the elbows or hands, and can be modified by putting down the knees. Try holding for one minute, three times. Have fun getting a tight belly!

Chin ups!

The second body weight exercise is a chin up. I recommend chin ups for women over pull ups. Chin ups are a bit easier to master and don't encourage a wider back. This exercise is effective especially for the back and biceps, but also uses every other muscle in your upper body as a stabilizer. A proper chin up starts by hanging from a bar, pulling the shoulder blades down and together and using the back muscles to pull your weight up. When you first try a chin up, you may need someone to act as a spotter. Your spotter stands right behind you and supports your bent knees and feet. As you pull up, the spotter helps by pushing your knees and feet up. If you are acting as a spotter, make certain you bend your knees and pull in your abs as you lift. Good luck!

Quinoa with Cherries and Almonds

1 1/2 C. quinoa

2 1/4 C. water

Soak quinoa in water for about fifteen minutes. Remove soaking water and add 2 1/4 C. water and 1 t. salt to quinoa. Simmer on low for 25-30 minutes. Cover and let rest for about ten minutes. Spoon into a bowl. Toss with the following ingredients:

1 red onion, diced and sauteed (mix 1 T. curry powder in after sauteed)

1/4 C. olive oil

2 T. balsamic vinegar

1/2 C. dried cherries

3/4 C. toasted slivered almonds

zest and juice of one orange

1 t. salt

Intergrating Whole Grains into your diet

Cooking Grains

Quinoa-1 part quinoa to 1 ½ parts water

Soak quinoa for 15 minutes. Drain and simmer in salted water for 25-30 minutes.Cover and let rest for 10 minutes

Farro-1 part farro to 3 parts water

Soak farro for one hour. Drain and simmer in salted water for 40-50 minutes.

Wheat Berries-1 part berries to 3 parts water

Simmer in salted water for 30-45 minutes.

Barley-1 part barley to 3 parts water.

Hulled, simmer in salted water for 1 ½ hours.

Pearl, (soak for one hour) simmer in salted water for 30-45 minutes.

Brown Rice-1 part rice to 4 parts water

Simmer rice in salted water for 40-50 minutes.