Ask America’s ultimate experts
Overwhelmed by all the work that goes into making good-for-you meals? Our pros come to the rescue with delicious lightning- quick tricks
Sneak in nutrition Sprinkle on protein
“Just two tablespoons of nutritional yeast contains eight grams of protein, which helps steady blood sugar, warding off cravings for junk food,” reveals dietitian Lyssie Lakatos. “Sprinkle it on everything from scrambled eggs to salads to sandwiches. Its slightly salty taste makes it a great flavor enhancer, yet it’s low in sodium. But don’t confuse it with brewer’s yeast—find it in your grocer’s health-food aisle.”
Make spiced ice cubes
Brimming with antiinflammatory properties proven to rev metabolism and reduce the risk of dementia, ginger is a super spice. Lakatos’ trick for infusing your meals with its benefits: ginger ice cubes! In a blender, purée 1⁄ cup 4 peeled, chopped fresh ginger root. Add 3 cups water. Pour into an ice cube tray; freeze. Toss into soups and stir-fries or make flavored “diet” water.
Tap this pantry staple
Canned tomatoes contain four times more heart-healthy
lycopene than their fresh counterparts. “Just add a few tablespoons of canned tomatoes to sauces and stews,” says Lakatos. “Or even easier, top a baked potato with a dollop of canned tomatoes and a sprinkling of Parmesan cheese.”
Fuel up with “fast food” Enjoy to- go pudding
The secret to a breakfast as convenient as it is energizing? Your travel mug, says nutrition coach Missy Chase Lapine. To whip up her Banana-chia Pudding, grab a to-go cup and combine 2 Tbs. chia seeds, 1⁄ cup water, 4
1⁄ cup almond milk, 1 mashed 4 banana and a pinch each of sea salt and ground cinnamon. Refrigerate overnight. Says Chase Lapine, “It’s to-die-for delicious and full of antioxidants. In the morning, top with a dollop of Greek yogurt and get out the door.”
Roll up “energy balls”
For a perfectly portable snack, go for dietitian Kristin Kirkpatrick’s Apricot & Peanut Butter Balls: “You’ll get energy from the peanut butter, healthy fats from the flaxseed and vitamin A from the apricots,” she explains. Just chop 1⁄ cup dried 2 apricots; combine with 2 cups chunky peanut butter, 2 Tbs. ground flaxseed and 1 Tbs. honey. Freeze one hour. Form into balls and refrigerate. Says Kirkpatrick, “I stash a couple in my purse when I’m on the go!”
Savor skinny spaghetti
Ready-in-a-flash pasta that’s slimming too? Try bean-based noodles, urges Kirkpatrick. “They cook in three to five minutes. My patients are huge fans because fiber-rich beans help trim belly fat. Add sauce and frozen broccoli for a threeingredient meal that’ll last at least three days in the fridge!” One to try: Explore Cuisine Organic Black Bean Spaghetti.