Real Food on the Go

By Dr. Kneale

Your foods choices are great—when you are at home. But, what if you have to spend the day driving your children from activity to activity.  Or, you have a family wedding to attend and will be away from your kitchen for a few days.

 

Not surprising, your food choices go down the drain; you eat whatever is available at the next stop light.

 

Many of my clients have told me they have been unable to figure out how to eat real foods while on the go, resulting in complete havoc with their food choices.

 

Here is a list of quick nutritious snacks:

 

A small cooler is great for daily outings while a large cooler is ideal for longer trips.

 

So you left the house and did not plan at all. Don’t worry. Here are some more tips for eating on the run!

 

Eating out at restaurants:

When at a restaurant order a double helping of vegetables. Avoid eating too much bread or chips, if too tempting, ask to skip it. Skip fried food as much as possible. Restaurants are usually happy to accommodate your needs. Some good choices would be steak, chicken, turkey, chicken enchilada, salmon, salad, gluten-free sandwich, soup, lamb, bison, etc.

Many health food stores such as Trader Joe’s and Whole Foods Market have healthy meals already prepared. My local health food store makes gluten free sandwiches with organic meats and vegetables. They also have rotisserie chicken and vegetables already cooked, along with other meals.

 

Traveling for a few days or more

Another option, if you’re going to be gone for a few days or more—and you are not flying– is to bring your pressure cooker, electric steamer or and/or crock-pot. I have done this many times when visiting family in Southern California and Arizona.  If you choose this option make sure to get a hotel room with a kitchenette or rent a place with one. You can also research the area you’ll be staying to find out what stores are going to be available to you. That way you do not have to bring all of the ingredients with you. With the Internet it is so easy just to look up pressure cooker and/or crockpot recipes on the go.

 

Where to get recipes for crockpot: Foodnetwork, Allrecipes, Well Plated. Crock-Pot I use which has lasted many years: Crock Pot

Where to get recipes for pressure cookers: Pressure cooker Foodnetwork, Skinny Taste, All Recipes Pressure Cooker  Instant pot I use:  Instant Pot

 

Slow-Cooker White Chili with Chicken

 Ingredients

6 boneless, skinless chicken breast fillets

1 tablespoon ground cumin

1 tablespoon ground coriander

2 teaspoons dried oregano

1/2 teaspoon paprika

Sea salt

1 pound dried Great Northern beans, soaked overnight and rinsed

4 stalks celery, chopped

4 cloves garlic, minced

2 cans green chiles, chopped

2 medium onions, diced

1 jalapeno, sliced

4 cups chicken broth

1 cup whole milk

1/4 cup masa

1 1/2 cups frozen sweet corn

Juice of 1 lime

1/2 cup grated Monterey Jack cheese, plus more for serving

Sour cream, for serving

Chopped fresh cilantro, for serving

Corn tortillas, warmed, for serving

 

Directions

  1. Add the chicken breasts to a slow cooker. In a bowl, mix the cumin, coriander, oregano, paprika and some sea salt, then sprinkle over the chicken. Add the beans, celery, garlic, canned chiles, onions and jalapeno. Pour in the chicken broth, put the lid on and cook on low until the beans are cooked, the vegetables are soft and the flavors are combined, about 7 1/2 hours.
  2. Mix the milk with the masa and add to the slow cooker. Add the frozen corn straight from the freezer and continue to cook until the sauce has thickened, another 30 minutes.
  3. Remove the chicken to a board and shred using 2 forks. Return to the slow cooker, then add the lime juice, sprinkle over the Monterey Jack cheese and stir to melt.
  4. To serve: Ladle the chili into bowls and garnish with a dollop of sour cream, extra cheese and cilantro. Roll up warm corn tortillas and serve on the side of the bowl.

 

Pressure Cooker Chicken Soup

Ingredients

1 tablespoon olive oil

5 medium carrots, cut into 1/4-inch-thick diagonal slices

3 large stalks celery, cut into 1/2-inch-thick slices

2 cloves garlic, minced

1 large yellow onion, cut into a large dice

Sea salt (Baja Gold Sea Salt has lots of minerals!)

One 3-pound whole chicken

One 3-inch piece peeled ginger, halved lengthwise (optional)

6 ounces rice noodles (about 4 cups)

Directions

Special equipment:

6-quart Instant Pot

  1. Turn a 6-quart Instant Pot® to the high sauté setting. Add the oil and once hot add the carrots, celery, garlic, onion, 1 tablespoon salt. Cook, stirring, until the vegetables are slightly softened, 4 to 5 minutes.
  2. Add the chicken, ginger, if using, and 8 cups water. Follow the manufacturer’s guide for locking the lid and preparing to cook. Set to pressure cook on high for 20 minutes.
  3. After the pressure cook cycle is complete, follow the manufacturer’s guide for quick release and wait until the quick release cycle is complete. Be careful of any remaining steam, unlock and remove the lid. Remove the ginger and discard. Use a pair of tongs to remove the chicken from the pot and put into a large bowl and allow to cool for several minutes.
  4. Switch the Instant Pot® to the high sauté setting and bring the soup to a boil. Once at a boil, add the noodles and cook until al dente, 4 to 5 minutes.
  5. While the noodles are cooking, use 2 forks to remove the skin and bones from the chicken and shred the meat into bite-size pieces. Season the chicken generously then add the meat back to the pot. Yummy! Ready to eat!

What if you are traveling with your family and everyone is starving. The only “restaurants” are fast food. Now what? It may not be the best case scenario but ALL of us have been there.

 

Here is a list of healthier choices for fast food stops:

  • Chick-fil-A: Grilled chicken nuggets, chicken salads , multi-grain breakfast oatmeal, grilled market salad
  • Chipotle:Burritos, tacos, salads with a variety of meats, veggies, beans, rice and guacamole, vegetarian salad
  • Cheese Factory: Steaks, fish, seafood, salads and various appetizers.
  • Dunkin Donuts: egg and cheese English muffin
  • Wendy’s: Many chicken salads, as well as grilled chicken wraps, chili, Jr. hamburger
  • McDonald’s: McDonald’s offers several healthy salads, mostly made with chicken, vegetables and fruit, small hamburger
  • KFC: Grilled chicken pieces and a side of green beans or corn cobs, Kentucky Grilled Chicken Breast (on the bone) and a side of Green Beans
  • Subway: whole grain bread and include plenty of vegetables in your sub. Veggie Delite (6-inch)
  • Taco Bell: veggie power meal bowl, Fresco Grilled Steak soft taco, power meal burrito, chicken soft taco fresco style, bean burrito, breakfast burrito, spicy tostada
  • Carl’s Jr: charbroiled chicken salad, 1/3-pound lettuce-wrapped thick burger,  low-carb charbroiled chicken club
  • Burger King: tendergrill chicken sandwich, tendergrill chicken garden salad, Whopper Jr., veggie burger

 

Just take your time to read through the menu. You will most likely find something that is healthy, or can be made healthy with simple modifications.

 

I hope this makes your day trips and travels healthy and happy!

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Healthy Snacks to Pack for Your Kiddos

By Joy Feldman

 

Need some healthy food ideas to pack for your kiddos? Don’t stress, these are easy.

Here you go:

 

  • Mozzarella or cheddar cheese sticks
  • Rolled slices of turkey or chicken breast
  • Thermos filled with hot soups or chili
  • Quinoa Tabouli with blue corn chips
  • Mini Turkey meatballs on a toothpick
  • Apples with almond butter
  • Fresh fruit with whole milk yogurt
  • Hummus with veggies
  • Snap Peas
  • Green Beans with yogurt dip
  • Assorted nuts
  • Kale chips
  • Mozzarella with basil and cherry tomatoes on a toothpick
  • Mashed egg and avocado on gluten free bread or crackers
  • Roasted Pumpkin Seeds
  • DIY Applesauce
  • Sliced Turkey and Chicken
  • Hard boiled eggs
  • Baked Sweet Potato Fries
  • Roasted Chickpeas

 

 

Here’s to your health!

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