Tag Archives: healthy meals

Six ways to sneak more fruits and veggies into your day

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Most of us know it’s important to get your fruits and veggies. I aim for 7-9 servings each day. What many of us don’t know is how to get THAT MANY fruits and veggies into your daily eating routine. That’s what this post is all about: six sneaky ways to include more fruits and veggies into your day.
Continue reading Six ways to sneak more fruits and veggies into your day

© 2017 Caitlin W Howe, LLC
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Quick, easy weeknight meal: Baked Salmon en Papillote

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Sigh. It’s a weeknight. You’re tired. You’re hungry. You’re out of dinner ideas. Never fear! I have a quicky, easy weeknight meal for you to try. Today, I am going to introduce a meal that is versatile, quick, and easy to cook. The technique – “en papillote” – is one you can use over and over with a variety of ingredients. Continue reading Quick, easy weeknight meal: Baked Salmon en Papillote

© 2017 Caitlin W Howe, LLC
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Seven Ideas for a Healthy Mother’s Day Brunch

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Happy Mother’s Day! Toast to mom’s health this Mother’s Day with delicious recipes from across the web. Continue reading Seven Ideas for a Healthy Mother’s Day Brunch

© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

32 Pantry Essentials to Help you Cook more at Home

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We’ve all been there. You come home after a long day and the last thing you want to do it cook. So, you begin thumbing through the same-old takeout menus for dinner.

What if that could be different? Instead, you start a pot of water boiling on the stove. You mosy over to the pantry for some essentials: onion, garlic, canned tomato, and whole grain pasta. While the water comes to a boil, you sauté chopped onion and minced garlic, then pour in canned tomatoes. You add whole grain pasta to the pot of boiling water. Voila! You have a homemade dinner filled with veggies and whole grains that you cooked from pantry essentials in 25 minutes (about the same amount of time it would have taken to order and pick up dinner).

Cooking at home can be:
1. Healthier (you have control over your ingredients)
2. Less expensive (many meals you can do in less than $4 a serving)
3. Faster (yes, faster!) than takeout

Don’t we all want to cook more at home? Cooking at home is so much easier (and do-able!) if you have some of these basic ingredients in your kitchen. Even if you are behind on grocery shopping, having a well-stocked pantry can save the day. Here are 32 pantry essentials I keep on hand for those nights when I haven’t had time to go to the grocery store.

Pantry essentials examples
(here are some ideas from my kitchen…I think some of these items are pretty to keep out of the pantry)

32 Pantry Essentials to Cook more at Home

Spices and Herbs (if you don’t have fresh herbs)
1. oregano
2. cinnamon
3. rosemary
4. thyme
5. cumin

Legumes – I choose low-sodium canned or dried
6. lentils
7. black beans
8. garbanzo beans
9. pinto beans

Oil and Vinegar
10. olive oil
11. canola oil
12. sesame oil
13. balsamic vinegar
14. apple cider vinegar

Condiments
15. mustard
16. reduced-sodium soy sauce

Grains
17. whole wheat flour
18. brown rice
19. quinoa
20. popcorn kernels
21. oatmeal
22. whole grain pasta

Nuts and Seeds
23. walnuts
24. almonds
25. pepitas (pumpkin seeds)
26. flax seeds

Fruits and Vegetables
27. raisins
28. pineapple (canned, in own juice)
29. tomato (canned, low sodium)
30. onion
31. garlic
32. ginger

BONUS! I also keep a number of fruits and veggies (and mixes) ready to go in my freezer. This way, I am getting a good serving of fruits and veggies available to me at all times. Here’s what I like to keep

Greens. I add frozen spinach or kale as a side for any meal. And, I also incorporate into sauces and soups.
Bell peppers. These get added to eggs, rice and beans, or chili.
Asian veggies. There are many mixes out there. I personally love the mixes that have broccoli, snow peas, water chestnuts, mushrooms, carrots, and red bell peppers. Stir frying with fresh onion, garlic, and ginger is delicious with brown rice.
Frozen strawberries. These tart and sweet fruits blend well into a smoothie with plain low-fat yogurt and orange juice. They are also a great topping to french toast or pancakes.
Mixed berries. I love frozen mixed berries in my oatmeal, in a smoothie, or warmed as a dessert.

What pantry essentials do you keep stocked in your kitchen? Let me know in the comments!

© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

Comfort food for a Chilly Winter’s Day: Eggs in Marinara

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For the top half of the US this week, snow is on the ground and a chill is in the air. Eggs in Marinara (RED sauce in honor of American Heart Month) will warm your soul and your tummy. It’s my kind of comfort food to enjoy on a chilly weekend winter morning (or a stormy winter evening!). It’s full of bright veggies and packs a powerful protein punch to boot.
Continue reading Comfort food for a Chilly Winter’s Day: Eggs in Marinara

© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

Meatless Monday: Vegetarian Stuffed Peppers

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Have you heard of Meatless Monday? It’s a movement that encourages all of us (yes that means you, meat eaters!) to eat a vegetarian meal on Mondays.

This week, I am offering up a meatless meal that is warm, flavorful, and satisfying. Continue reading Meatless Monday: Vegetarian Stuffed Peppers

© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

Easy Grilled Veggies

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Easy Grilled Veggies: How to make Grilled Shishito Peppers

Why grilled veggies?

It’s summertime, and grilling out is a wonderful way to enjoy getting outside, while eating fresh fruits and veggies.
Continue reading Easy Grilled Veggies

© 2017 Caitlin W Howe, LLC
Manners matter here! Not sure whether your comment is irrelevant, impolite, or disrespectful? Read my commenting rules Commenting Rules

The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

How to cook Healthy: 10 easy tips to making a normal recipe healthier

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If you know me, you know that I make a lot of my meals at home. And here’s a secret: I modify recipes to match my food philosophy. Today, I’m going to talk about how I make my meals healthy, even when I work from a recipe. Here are 10 tips on how to cook healthier:

Continue reading How to cook Healthy: 10 easy tips to making a normal recipe healthier

© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

Simple Tips for Weekday Lunch Preparation

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This week, I wanted to give you a little glimpse into my weekday lunch preparation. Hopefully some of the creative shortcuts can be helpful for you – and this post will show you how to make weekday lunch preparation easy.

Continue reading Simple Tips for Weekday Lunch Preparation

© 2017 Caitlin W Howe, LLC
Manners matter here! Not sure whether your comment is irrelevant, impolite, or disrespectful? Read my commenting rules Commenting Rules

The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

Ten healthy St. Patrick’s Day snacks that are kid-friendly

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Happy St. Patrick’s day! When I lived in Boston and worked for the school district, St. Patrick’s day was a big deal. And, classroom parties that were full of green snacks made it an even bigger deal. There was a potential for unhealthy snacks and sugary drinks – and it was my job to give teachers and parents alternative ideas. Here are ten St. Patrick’s day snack ideas that are healthy and kid-friendly:
Continue reading Ten healthy St. Patrick’s Day snacks that are kid-friendly

© 2017 Caitlin W Howe, LLC
Manners matter here! Not sure whether your comment is irrelevant, impolite, or disrespectful? Read my commenting rules Commenting Rules

The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!