Speedy gourmet: prepare fast and healthy recipes with ease by following our tips for stocking up your kitchen. Here are five to get you started - Special Section: Better Homes & Bodies

Muscle & Fitness/Hers, April-May, 2002 by Anna M. Apoian

If you're the kind of gal who packs every ounce of activity into as few hours as possible, you know what a disappointment it is when you resolutely drive past all the fast-food joints on your way home only to stand in front of the open refrigerator, stomach growling, and remember that you forgot to plan meals and buy groceries for the week. Don't give in and have a pizza delivered! Instead, resort to your emergency rations to create a speedy gourmet meal. With a well-stocked kitchen and these simple recipes, you can whip up a home-cooked meal that'll leave you well-nourished and feeling good about your nutrition choices.

One serving of each meal listed provides about 20%-25% of your daily caloric needs as an active woman. Use your appetite and scale as a guide to your energy needs, and use our recipes as a guide for fast, healthy cooking.

quick snack ideas

Within two hours after a workout, choose a meal or snack that's high in carbs to replace glycogen stores. Aim for 0.5-0.9 gram of carbohydrate per pound of bodyweight. Be sure not to eat too much! Read food labels for total carbohydrate and don't forget to subtract the fiber, which is listed as a carb but not absorbed by the body. Example: 45 g carb less 6 g fiber = 39 g usable carb. Here are a few suggestions:

* High-fiber cereal and fat-free milk

* Whole-grain toast with almond, cashew or peanut-butter spread

* Low-fat bran muffins -- keep frozen, then warm in microwave

* Plain low-fat or nonfat yogurt and fruit -- thaw frozen fruit in microwave, puree and add to yogurt; top with wheat germ

* Bagel and light cream cheese

* Low-fat microwave popcorn

* Sweet-tooth snacks -- fig bars, Fudgsicles, ginger snaps, frozen yogurt, sorbet

* Pretzels

* On-the-go snacks -- sports bars and drinks, fruit juice, dried fruit and nuts, trail mix.

Angel hair pasta shrimp salad

Freezer Ingredients


1 1/2 cups sweet petite peas
6 oz. frozen, cooked salad shrimp

Pantry Ingredients

6 oz. angel hair pasta
1 tsp. onion powder
1 tsp. garlic powder
1/2 cup light ranch dressing
Dried chives

Boil a large pot of water. Add peas and cook two minutes. Add pasta and cook two minutes. Rinse and drain shrimp, then add to the pasta, cooking 1-2 more minutes. Drain. Toss with spices and ranch dressing. Top with dried chives. Makes two servings. Per serving 570 calories, 35 g protein, 90 g carbohydrate, 7 g fat, 7 g fiber. This recipe also provides 40% of your daily requirement for iron, 35% of your requirement for Vitamin C, and 20% of your requirement for Vitamin A.

Five speedy cooking ideas

1) When making rice, cook extra and store in the fridge in plastic bags or containers. It heats up quickly in the microwave.

2) Mix a can of white or black beans with a can of tuna or salmon. Add celery, red onions, red wine vinegar, olive oil and cumin.

3) Keep a pizza shell and shredded mozzarella cheese in your freezer; pair it with pizza sauce in a jar and any toppings.

4) Flavor frozen fish fillets with lemon juice and bread crumbs. Cook in the microwave 4-6 minutes. Serve with mini brussels sprouts and quick-cooking rice.

5) Cook 1-2 frozen bean burritos in the microwave for a couple of minutes. Top with salsa. Round out the meal with fruit and salad.

pantry packing

Keeping a well-stocked pantry will help you avoid the fast-food/takeout trap. Purchase low- or no-sodium canned goods: Aim to keep the milligrams of sodium equal to or less than the calories. Don't skimp on Flavor or nutrition by skimping on cost -- buy the best. Here's what you should have on hand.

Oils & Such

Oils. Olive, canola, peanut, sesame seed, chili Vinegars. Red wine, white wine, rice, balsamic Light salad dressings made with olive or canola oil Sauces. Stir-fry, teriyaki

Fruits & Vegetables

Tomato products. Canned diced tomatoes with Italian herbs, spaghetti sauce, pizza sauce, salsa, diced tomatoes with green chilies Vegetables. Artichoke hearts, baby corn, roasted bell peppers, julienne carrot slices Tropical fruits canned in own juice Dried fruits

Grains & Starches

Rice. Short-, medium- or long-grain, boil in a bag, instant brown rice Dried pasta varieties High-fiber cereals (3 grams of Fiber or more per serving) Flavored bread crumbs Whole-grain crackers

Proteins

Meat. Canned tuna, salmon, chicken, clams, crabmeat Variety of canned beans Nuts and seeds

southwestern beefblend wraps

Freezer Ingredients:
6 oz. thinly sliced or cubed beef, top round or sirloin Half a
 10-oz. package C&W Southwest Blend (black beans, corn, chili
 peppers, red peppers and onions)
4 flour tortillas

Pantry Ingredients:
Half a lO-oz. can diced tomatoes & green chilies
1 tsp. olive oil
1 tsp. cumin
1/4 tsp. onion powder
1 Tbsp. red wine vinegar

In microwave, defrost meat on high in a covered casserole dish for 2-3 minutes. Drain. Add all remaining ingredients, except tortillas. Cover and cook on high about six more minutes. Warm tortillas in tortilla warmer about 1 minute, then wrap meat mixture in tortillas. Makes two servings. Per serving (two wraps): 500 calories, 32 g protein, 75 g carbohydrate, 13 g fat, 10 g fiber. This recipe also provides 85% of your daily requirement of vitamins A and C, and 65% of your requirement for iron. Menu suggestion: Top wraps with mango slices from a jar.