With holiday shopping, decorating and social obligations, preparing healthy meals becomes just one more item on your “to do” list. Dartmouth-Hitchcock’s Live Well/Work Well Nutritionist Heather Wolfe, MPH, RDN, LD, CHC, offers these quick and easy meal ideas.
- Stir-fry
- Pick a protein: try chicken, shrimp, tofu or tempeh
- Pick a starch: such as brown rice or noodles
- Add favorite veggies: like broccoli, peppers, onion, zucchini, etc.
- Add ginger, garlic, soy sauce or sesame seeds
- Burrito
- Whole wheat or corn tortillas
- Refried beans warmed up
- Peppers, onions, sautéed with garlic
- Quick brown rice cooked
- Finish with salsa and/or avocado
- Homemade English muffin Pizza
- Whole wheat English muffin
- Tomato sauce
- Reduced fat cheese
- Top with chopped veggies, or serve veggie sticks on the side
- Heat briefly under broiler or toaster oven briefly till warm and browned
- Omelet
- Sauté favorite veggies (peppers, onion, mushrooms, broccoli, etc.)
- Coat a non-stick pan, with cooking spray or lightly oil and heat over medium heat. Pour in eggs, sprinkle with sautéed veggies. Cook till eggs set on the bottom, then fold in half. Flip and cook until done.
- Serve with salsa, whole wheat or oat toast and a side of fruit
Find more recipes and healthy eating tips in the Cooking Up Health section of the Health and Wellness newsletter.
Heather Wolfe, MPH, RDN, LD, CHC, is one of the Live Well/Work Well Health and Wellness (Dartmouth-Hitchcock's employee wellness program) coaches specializing in nutrition.