20 products to make easy meals

Filed in: Diseases & Conditions.

Easy change of food

Tired of the same as always, just as old for breakfast, lunch and dinner? You do not necessarily need a completely new menu; You may need some easy food changes.

By Elaine Magee, MPH, RD
Weight loss clinic WebMD – Column of experts

Reviewed by Kathleen Zelman, MPH, RD / LD

Tired of the same as always, just as old for breakfast, lunch and dinner? You do not necessarily need a completely new menu; You may need some easy food changes.

There is a big difference between simple scrambled eggs and scrambled eggs with spinach and mushrooms. You could have the reserve grilled cheese – or a toasted sandwich made with roasted onions, lean ham and a little Gruyere. Why simply mix a packet of instant oatmeal when you can have a bowl of vanilla-flavored oatmeal with fat blueberries and crunchy almonds? Even quesadillas can use a little ornament. Add some roasted vegetables, and your quesadilla will become more colorful, more interesting and more nutritious.

These are makeovers of easy meals: traditional dishes are transformed into more sophisticated dishes with some changes of ingredients or additions. No panini press or exotic ingredients required! With a little imagination, you can update the dishes with items that are directly in your pantry and refrigerator.

10 foods that lend themselves to food changes

Certain foods or products are only asking for an improvement, such as egg dishes. Many practical ingredients complement the somewhat neutral flavor of the eggs. As eggs have some fat, saturated fat and protein, I recommend thinking about vegetables, herbs or even seafood as egg ornaments, and not so much about fatty meats.

Here are 10 foods that really lend themselves to food renewal:

Eggs and omelets Potatoes Pasta dishes (hot and cold) Hot and cold cereals Canned soup (Depending on the type of soup, you can add corn, edamame, chopped carrots, chopped spinach, sliced ​​mushrooms, green beans, shrimp, grated chicken or meat of beef, etc.) Pancakes and waffles. Sandwiches (cold and hot) Quesadillas and other simple Mexican dishes like nachos and cheese enchiladas. Muffins and Yogurt Breads

20 products that facilitate the renewal of meals

Certain convenient products make meal renewal even easier. Open a couple of cans and you'll have "luxury" nachos with seasoned refried beans and Ortega peppers. Mix a cold pasta salad with light vinaigrette, sprinkle the top with green olives and, suddenly, it's a party!

Here are 20 products that facilitate the update:

Without fat or vegetarian canned refried beans mixed with seasoning for one pack tacos (use about 1 teaspoon of seasoning for 1 cup of beans). Add nachos, taco, burritos, etc. Canned and chopped Ortega peppers. Add nachos, eggs, sandwiches and Mexican dishes. Black or green olives canned / bottled whole or sliced. Add to pasta salads, chicken or tuna salads, sandwiches, pizza, etc. Roasted red peppers in bottle. Add to pasta dishes, sandwiches, pizza, quesadillas, etc. Frozen pesto (be sure to buy one that uses olive oil or canola oil). A little goes a long way, because the pesto is full of flavor. Add to sandwiches, appetizers and spreads, pizza and other entrees. Bottled or dried sun dried tomatoes. Add to sandwiches, pasta dishes, appetizers, spreads, etc. Sour cream without fat. Add Mexican foods, soups, potato dishes, egg dishes, etc. Crushed cheddar or parmesan cheese, reduced in fat. Add to salads, breads, soups, pastas, sandwiches, etc. Canned walnuts canned or in bags. Add muffins and breads, yogurt and fruit desserts, chicken and tuna salads, sandwiches, pasta dishes (hot and cold), cereals (hot and cold), snacks, etc. Dry fruits. Add muffins and breads, cold and hot cereals, yogurt, appetizers, salads, etc. Frozen chopped spinach Add to the egg dishes, muffins and salted breads, potato dishes, soup, etc. Artichoke hearts frozen or bottled. Add to sandwiches, quesadillas, cold pasta dishes, salads, etc. Fresh sliced ​​mushrooms. Add to the egg dishes, salads and sandwiches, casseroles and all kinds of main courses. Edamame of frozen shell. Add to the egg dishes, soups, stews, green salad and pasta, etc. Carrots previously cut or chopped. Add to soups, stews, green salads and pasta, etc. Frozen or fresh herbs (fresh basil, spring onion, parsley, cilantro, etc.). Add to the sandwiches, egg dishes, pasta dishes and all kinds of dishes. Chutney and bottled salsa (there are all kinds of fun flavors available). Add to the sandwiches, Mexican dishes and grilled meat dishes. Cream cheese light herb, goat cheese or light cream cheese. A little goes a long way, because these spreads are full of flavor. Add to sandwiches, egg dishes, pasta dishes, etc. Ground flaxseed Add cold or hot cereals, yogurt, soup, stews, etc. Fresh or frozen fruit Add yogurt, cold or hot cereals, pancakes and waffles, muffins and breads.

6 Food Change Recipes

Here are six recipes to prepare a cold cereal, a hot cereal, a soup, a sandwich, a Mexican favorite and a plate of pancakes.

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Cranberry Pecan Oatmeal

WebMD Weightloss Members of the clinic: Daily as 1 cup of sweetened hot cereal + 1/2 cup of skim milk or 1% milk

Turn your package of instant oatmeal into a delicious and tasty hot breakfast dish by simply adding some ingredients.

1 package of instant oatmeal (or lower)sugar instant oatmeal such as Quaker Lower Sugar Maple & Brown Sugar)
2/3 cup low-fat 1% milk (or use half and half fat-free)
1 tablespoon of toasted walnut pieces (or replace nuts or any nut)
1 tablespoon chopped dried cranberries (or substitute dried cherries or any dried fruit)

Empty the package in a microwave-safe container. Add the low-fat milk and stir. Microwave on HIGH for 1 to 2 minutes and stir. Sprinkle cranberries and toasted nuts on top

Performance: 1 portion.

Per serving: 269 calories, 10 g of protein, 41 g of carbohydrates, 8.8 g of fat, 1.5 g of saturated fat, 4.5 g of monounsaturated fat, 2 g of polyunsaturated fat, 7 mg of cholesterol, 4 g of fiber, 374 mg of sodium. Calories from fat: 29%.

Cranberries, vanilla, vanilla, cereals

Members of the WebMD Weight Loss Clinic: Daily as 1/2 cup of soy milk (or skim milk or 1%) + 1/2 cup of unsweetened canned fruit or mashed fruit + 1 cup of cold cereal without sugar

1 cup of cold cereal with higher fiber content (such as chopped chopped wheat or low-fat granola)
1/2 cup soy milk with vanilla (like the Silk brand)
1/4 cup of fresh or frozen blueberries
1 tablespoon toasted almonds (sliced, sliced ​​or chopped)

Add the cold cereal to a bowl. Pour in vanilla soy milk. Sprinkle cranberries and almonds on top and enjoy.

Performance: 1 portion.

Per serving: 320 calories, 11 g of protein, 55 g of carbohydrates, 7 g of fat, 0.6 g of saturated fat, 3.4 g of monounsaturated fat, 2.5 g of polyunsaturated fat, 0 mg of cholesterol, 8.3 g of fiber, 53 mg of sodium. Calories of fat: 20%.

Roasted Vegetable Quesadilla

Members of WebMD Weight Loss Clinic: Daily as 1 vegetarian burger without added fat OR
1 light frozen dinner + 2 ounces of low-fat cheese OR
2 slices of whole grain bread + 2 ounces of low-fat cheese + ½ cup of vegetables with 1 teaspoon of fat

Do not let the 30 minutes of roasted vegetables frighten you. It only takes about five minutes to prepare the vegetables to roast and then put them in the oven.

1 sweet onion or red onions, cut ends, cut in half lengthwise and then cut into slices
2 red, yellow or orange peppers, cut into quarters, without heart, without seeds
1 aubergine, unpeeled, cut into 1/4 inch slices (approximately 1.5 pounds)
2 zucchini, ends trimmed and cut into 1/4-inch slices along
1 tablespoon of canola oil
Freshly ground pepper
Salt (optional)
4 large flour tortillas
6 ounces (1 1/2 cups) of shredded and reduced-fat grated cheese or a combination of cheddar cheese and reduced-fat dressing (available pre-shredded in packages)
1/4 cup of fat-free sour cream
1/4 cup of sauce
1 avocado, sliced ​​(optional)

Preheat the oven to 400 degrees. Cover a large non-stick baking sheet or jelly tray with canola oil. Place the onion slices, pepper strips, eggplant slices and zucchini strips in the pan. Brush the caps with canola oil and season with pepper and salt (if desired). Roast the vegetables in the oven until soft (about 30 minutes). Add one of the tortillas to a large non-stick pan and begin to heat over medium heat. Give it about 30 seconds and then turn over the tortilla. Quickly cover the tortilla with about 6 tablespoons of cheese and then place an assortment of roasted vegetables on top of the cheese. Continue cooking until the bottom of the tortilla is well browned. Fold the tortilla and cut it into approximately 4 pieces. Make the remaining quesadillas with the remaining ingredients. Serve each quesadilla with a garnish of a tablespoon of sour cream topped with a tablespoon of salsa and about four slices of avocado spread on top.

Yield: 4 servings

Per serving: 320 calories, 17 g of protein, 43 g of carbohydrates, 10 g of fat, 4 g of saturated fat, 4.2 g of monounsaturated fat, 1.7 g of polyunsaturated fat, 23 mg of cholesterol, 6, 5 g of fiber, 540 mg of sodium. Calories from fat: 28%.

Swedish Apple And Bacon Pancakes

Members of WebMD Weight Loss Clinic: Daily as 1 serving of fresh fruit + 2 pieces of "pancakes, waffle, French toast"

6 strips of turkey bacon
1 1/2 apples, each quarter cut into approximately 6 slices
2 large, separate eggs (use higher omega-3 eggs, if available)
2 tablespoons of egg substitute
1 tablespoon of granulated sugar
1 1/2 tablespoons of sour cream without fat
1/4 cup wholemeal flour
1/4 cup unbleached white flour
1/4 teaspoon of salt
1/4 teaspoon ground cinnamon
1/2 cup low-fat milk at 1%
1/8 teaspoon vanilla extract
3 Drizzle light pancake syrup (optional)

Add the turkey bacon to the non-stick pan and cook over medium heat until lightly cooked; Remove from the pan and set aside. Cover the same nonstick skillet with canola spray. At medium-high heat, place the apple slices in the pan and cook until the apples are well browned on both sides (approximately 4 minutes). Add the egg whites to the mixing bowl and beat until soft peaks form. Spoon the beaten egg whites into another bowl and set aside. In the mixing bowl you just used, add the egg yolk and the egg substitute. Beat until the mixture is thick and creamy; Then beat in sugar and sour cream. Stop the blender and add whole wheat flour, white flour, salt, cinnamon, milk and vanilla to the mixing bowl, then light the blender in LOW and whisk until combined. Scrape the sides of the container halfway. Fold the beaten egg whites into the dough. Begin heating a new medium-size nonstick skillet over medium-high heat and cover with canola oil spray. Add 1/2 cup of the mixture, tilting the pan to distribute evenly. Put two strips of turkey bacon on top. When the bottom is well browned, flip the pancake to cook the other side. While cooking, place one third of the apple slices in the middle of the pancake. When the bottom is ready, sprinkle the apples lightly with the pancake syrup, if desired, and fold the pancake (you should see the bacon strips on the pancake) and put it on a serving plate. Repeat the entire process with the canola cooking spray and remaining dough, bacon and apples.

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Yield: 3 servings

Per serving: 279 calories, 13 g of protein, 40 g of carbohydrates, 8 g of fat, 2 g of saturated fat, 3 g of monounsaturated fat, 2 g of polyunsaturated fat, 96 mg of cholesterol, 4 g of fiber, 628 mg of sodium. Calories from fat: 26%.

Chicken noodle soup halfway

Members of the WebMD Weight Loss Clinic: Journal that serves as 1 cup of hearty stews, chili, bean soup + 1/2 cup of vegetables without added fat

You can throw all ingredients (except green onions) in a slow cooker and cook on HIGH for a couple of hours, or bring boil In a saucepan over the stove, cover the saucepan and simmer for an hour.

2 cans ready to serve (approximately 14 ounces each) of chicken soup with noodles
1 1/2 cups boneless chicken breast, skinless, roasted or roasted, shredded or diced
1 cup of frozen edamame without peel
1/2 cup chopped carrots
2 tablespoons chopped green onions

Add all ingredients except green onions to a slow cooker. Set the slow cooker to HIGH, cover it and let it simmer for about 2 hours. If you prefer to use the stove, add the ingredients to a medium saucepan, boil gently and reduce the heat to a simmer. Cover the saucepan and simmer for about an hour. Serve the soup in individual bowls and sprinkle the green onions on top.

Yield: 4 servings

Per serving: 280 calories, 18 g of protein, 32 g of carbohydrates, 8.5 g of fat, 2 g of saturated fat, 2 g of monounsaturated fat, 3 g of polyunsaturated fat, 65 mg of cholesterol, 4 g of fiber , 440 mg of sodium. Calories from fat: 28%.

French style ham and cheese sandwich

Members of the WebMD Weight Loss Clinic: Daily as 1 sandwich and hamburger with moderate meat and fat

1 teaspoon extra virgin olive oil
1 medium sweet onion, thinly sliced ​​(red or white onion can be substituted)
2 teaspoons light pancake syrup (optional)
4 slices of bread of your choice (sourdough, French, whole grain or even a white flour or wheat tortilla)
3 ounces of extra thin sliced ​​ham (ham, maple, or other flavor)
2 tablespoons of light cream cheese shake (you can substitute the light cream cheese)
1/2 cup grated Gruyere cheese, tightly packed

Directions: Add olive oil to a medium nonstick skillet and start heating over medium-high heat. Add the onion and sauté, stirring frequently, until the onion is golden brown and caramelized (approximately 4 minutes). Sprinkle the pancake syrup (if desired) over the top and add the onions. Let cool. Slices of toasted bread, if desired. Top two of the slices with sliced ​​ham and spread the caramelized onions over the ham. Then, sprinkle a spoonful of cream cheese over the remaining two slices. Sprinkle the grated Gruyere cheese evenly over the cream cheese. Place the four slices until the toaster grills the grill (or the normal spit) and broil, watching carefully, until the Gruyere cheese begins to bubble (about 3-4 minutes). Place the slices with the cheese on the slices with the ham and onions. Cut each sandwich diagonally and serve!

Yield: 2 servings

Per serving (using whole wheat bread): 377 calories, 25 g of protein, 32 g of carbohydrates, 15.5 g of fat, 7 g of saturated fat, 60 mg of cholesterol, 4 g of fiber, 997 mg of sodium. Calories from fat: 37%.

Published on March 30, 2007.

Recipes provided by Elaine Magee; © 2007 Elaine Magee

Elaine Magee, MPH, RD, is the "Medical Recipe" of the WebMD Weight Loss Clinic and author of numerous books.

© 2007 WebMD Inc. All rights reserved.

Reference: https://www.onhealth.com/content/1/easy_meal_makeovers

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