I interview a lot of “real women” (that’s magazine speak for non-expert females) for stories. And the thing that I hear again and again is this:
“I don’t eat healthy because it takes too much time.”
You know what I tell them? Healthy eating isn’t a time-suck. Really.
Consider this: it takes at least 15 minutes to get in your car, go to a fast-food joint and get your order. It takes one minute to go to your kitchen and select an apple and a handful of nuts, or a yogurt and some cereal. If you’re really crunched for time, a protein bar or Smart Ones microwave meal is still much healthier than what you’d get from going the drive-through route. (I won’t even get into how much time you’ll save in the long run by staying healthy and avoiding hours upon hours at doctors’ offices.)
“But buying healthy food is time-consuming.” Not really. Grocery shopping is a pain in the butt, for sure (and I say this as someone who regularly hauls not only groceries, but a two-year-old, up two flights of stairs). However, given that you can now find tons of fresh produce–not to mention tons of organic, low-fat, low-sodium and other healthful options–at any Publix, Kroger or Walmart, you can’t say that it takes any more time to stock up on healthy fare than it does on, say, potato chips and Spaghetti-Os. (If you’re truly crunched for time, online grocery shopping is a godsend.)
“Cooking takes forever.” It can–if you don’t have the right recipes at your disposal. Remember, fried eggs, corn muffins and crepes were once the only things I could make. But as I’ve learned, you don’t have to know how to steam basmati rice and spiced lentils or oven-roast a chicken to have a healthy meal–although once you get the hang of cooking basics, you might be tempted to.
It’s all about having some basic, fast and healthy recipes down pat and building on them as time goes on. At casa Pagán, we have whole wheat pasta with chicken sausage, Mexican salad (romaine topped with low-fat refried beans, lean ground turkey and loads of salsa and veggies) and Kashi pizza topped with rotisserie chicken on heavy rotation. Fine dining? No, but they’re tasty and filling; take, on average, 15 minutes to make; and clock in under 450 calories a serving.
With that in mind, I leave you with one of my absolute favorite fast and healthy dishes–a Moroccan and Middle Eastern-influenced salad:
-Pre-washed baby romaine or similar mixed lettuce
-Pre-cooked rotisserie chicken (buy it whole; it takes mere minutes to cut out the meat, and per pound, it’s cheap, too)
-Cooked couscous with pine nuts (I use Near East–it takes five minutes to make)
-Hummus (Sabra and Basha are my favorites)
-Raisins
Start with a bed of lettuce on a plate. Then, add about 1/2 to 2/3 cup of couscous (it should be warm but not hot). On top of that, add a liberal dollop of hummus. Sprinkle raisins and chicken across the salad and you’re set.
-Camille
PS: Some people (like this Huffington Post writer) argue that you should make time to cook, instead of trying to speed up the process. I agree … in part. Once or twice a week, I make a “big production” meal for my family; spending an hour or so measuring and stirring and sautéing can be both creative and relaxing–not to mention rewarding if the final product is tasty. But there’s no reason every meal should eat up that much of your time (especially if you don’t actually enjoy cooking).
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Camille
{ 10 comments… read them below or add one }
When I don’t have definitive plans for dinner, I usually just throw together a salad with whatever is in the fridge because it is quick and easy and nutritious. Here are some other ideas to mix it up a bit:
Use mandarin oranges or craisins (cranberry raisins) for an extra sweet kick.
Add nuts or avocado for some healthy fat.
Use carrots or celery instead of croutons for a healthier crunch.
Throw in some spinach.
If you like creamy dressings look for yogurt-based options (usually in the produce section)
As an alternative to chicken, I often use salmon, which microwaves in minutes.
Hi Scott,
Thanks for this! We do a lot of salads, too. I like the salmon idea–we don’t eat nearly enough of it.
-Camille
Question: How nutritious is couscous? I notice Near East products on the shelves of the local natural foods market and they look interesting. I usually just shy away from those thinking it’s just another processed pasta product. Is there a difference between couscous and a regular non-whole grain pasta?
And, oh, yucks… Michael Ruhlman! There is a guy who truly cares about cooking! I was brought up in a “cooking from scratch” household and continued on with the tradition taking it to my family but wow… MR takes to a whole new level. : )
Hi Sheglova,
Couscous isn’t stellar–it is pasta, and not whole grain–but in small doses, I don’t see any reason not to eat it.
Camille
Looking at the recipe for the Moroccan and Middle Eastern-influenced salad: I’ve found rotisserie chicken at Sam’s that is $1 and sometimes $2 cheaper than at grocery stores, and Sam’s are usually larger.
Great tip–thanks, Barry!
You can buy whole wheat couscous in bulk (Whole Foods, etc) and it is inexpensive and cooks in 5 minutes.
If I know I won’t have a lot of time to cook dinner, I throw a pound of dried beans in the crock pot before I leave for work (you can cook them on high un-soaked but it’s better to soak overnight and cook on low all day).
Another fast favorite: chop up assorted vegetables and steam lightly; throw in a handful of leftover kidney beans; then season with rice vinegar, red pepper, S&P, etc, top with feta, and serve on brown basmati rice. Yum!
Because I work from home, I find that if I don’t have a quick salad for lunch, I just eat spelt pretzels and peanut butter. I love this snack, but it’s not the best lunch fuel, so I’m always looking for new salad ideas. Thanks for the suggestion, Camille!
I also agree that healthy food can be fast, like stir-frys. My husband and I eat lots of stir-frys, especially on nights when we we get home late from class. Like last night, we had kasha with chickpeas, capers, arugula, garlic, tomatoes, and lemon. That meal took very little time to prep and cook and was delicious!
Gracie and Jen–great suggestions. I didn’t even think of stir-fries, but we do make those a lot–love that they’re so easy and you can throw almost anything in!
Hi Camille,
Thank you for your reply! I haven’t tried couscous yet but it is on my shopping list. The question I have now is about the rotisserie chickens you can buy in a conventional supermarket or a health food store. I read that most of them (all that I bought in the past anyway) are infused with extra oil and sodium for taste and other additives e.g. food coloring. Even those sold in Whole foods have a list of ingredients other than chicken, salt, pepper – done! That made me reconsider buying them from a store and side with the angry man Michael Ruhlman to roast them at home. : ) What’s your take on it? Is there a preferred brand of your choice?
Also, what, in your opinion, are the better kinds of balsamic vinaigrette out there? I am always on a look out for a good brand but haven’t found the one I really like yet.
PS. I thoroughly enjoy reading your blog!!!