Habitude Fitness

Try It Thursday: Five Minute Meals!

Recently, I had a special friend ask me how to eat healthy on very little time. She is a single working mom of two small children. After the day is done and the children are tucked in, PB&J and bananas are all she has the energy for. She has a desire to eat well and make health conscious decisions about food, but time is truly a factor in her goals.

After a long day, I too find myself hungry and not wanting to cook. Here is one of my favorite go to Five Minute Meals!

Salmon Salad:
Bed of greens
Veggies of your choosing on top
1, 6 oz. can of  red sockeye salmon

What are some of the benefits of opening up a can of fish?

“I consider wild salmon the healthiest protein on the planet and thankfully this megastar super food is always conveniently available right from the can. Salmon is a fantastic source of B vitamins, magnesium, and selenium, but is most prized for its rich supply of omega 3 fats and vitamin D. In fact, salmon is one of just a very small handful of foods that naturally contains a generous supply of vitamin D. This is of special note because recent research found that “naturally occurring” vitamin D generates much higher blood levels relative to the vitamin D “added” to foods and vitamin pills. (Another example of Mother Nature’s superior wisdom!) Because of salmon’s uniquely valuable nutritional profile along with recent studies supporting that eating oily fish like salmon is clearly superior to taking fish oil pills – I am currently trying to eat at least 5 servings of salmon (or some type of oily fish) a week. I love fresh grilled salmon, but include canned salmon (usually prepared as salmon salad) often as part of my lunches.” -www.drannwellness.com

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On a typical Tuesday night after a long day of work, errands, and later teaching a group fitness class in the evening, you will find me whipping up another one of my favorite Five Minute Meals! I like to take frozen veggies such as spinach, broccoli, or a California Blend, and heat them up with a couple scrambled eggs. You might call this a hot mess of a omelet! It is fast, delicious, and extremely satisfying – plus nutritious. Feel free to be creative and try different combinations in your dinnertime scrambled eggs!

"Hot Mess Omelete" in the pan; coated with a little EVOO before cooking.

“Hot Mess Omelet” in the pan; coated with a little EVOO before cooking.

For this meal I used frozen broccli, mushrooms, and quickly steamed some asparagus for a tasty side dish!

For this meal I used frozen broccoli, mushrooms, and quickly steamed some asparagus for a tasty side dish!

If you look closely behind me you can see on the microwave clock that it is after 8:30 p.m. Who wants to cook anything longer than five minutes at that time of day...really?!

If you look closely behind me you can see on the microwave clock that it is after 8:30 p.m. Who wants to cook anything longer than five minutes at that time of day…really?!

I hope to continue to share some ideas and recipes for quick healthy meal options. Stay tuned!
Your Trainer,
Cassie

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