Cooking at home is an incredible way to ensure that you are eating healthy meals that are both tasty and nutritious. It always amazes me to think about that what you eat has the power to prevent or reduce your risk of chronic disease such as diabetes, heart disease and obesity. Not only that, it is also an enjoyable way to spend time with family and friends, enhance your culinary skills, and save money! However, sometimes it can be challenging to whip up a meal that is both healthy and delicious, especially if you are new to cooking. But don’t worry! I have got you covered.

It always amazes me to think about that what you eat has the power to prevent or reduce your risk of chronic disease such as diabetes, heart disease and obesity.

Tip #1: Prioritize whole foods

When I say whole foods, I mean foods that are in their mostly natural form.  Think fresh fruit and vegetables, lean meat, healthy fats like avocado and walnuts as well as whole grains.  In the Faster Way, we say anything that comes from the ground or has a mother is fair game.  These foods provide more nutritional value than convenience foods and processed foods because they have micronutrients and fiber that keeps you feeling full and content. For example, incorporating whole grains like brown rice and quinoa into your meals is a great way to add fiber to your diet while fresh fruits and vegetables are chock full of mood enhancing and gut healthy nutrients that bring color and flavor to meals.  Whole food nutrition is also an important element of weight management.  

Tip #2: Plan ahead

Planning ahead is a crucial step in healthy cooking. It saves time, money, and reduces food waste. Develop a weekly menu, taking into consideration the nutrients you need, and shop accordingly. Meal prepping is also a great way to ensure that you have healthy meals ready to go when you are tight on time. Having a handy kitchen notebook or weekly meal planner is a simple way to organize your dinners for the week. It’s your one stop for your favorite new recipes, recipe notes and ingredients that should make up your pantry staples!  

Sign up for meal plan

Tip #3: Use the right cooking methods

The cooking methods you choose can significantly impact the health of your meals. Instead of frying, try baking, grilling, or steaming. These methods tend to require less oil and maintain the flavor of your ingredients. Another tip is to use non-stick pans or parchment paper to eliminate the need for excessive oils. Keep in mind that fats have twice the calories as carbohydrate and protein. 

Tip #4: Play with spices and herbs

Who says healthy food has to be boring? Playing with spices and herbs is an excellent way to liven up your meals, especially when you’re reducing the amount of fat in food.  Adding spices also provides health benefits. Spices like turmeric, ginger, and cumin are known for their anti-inflammatory properties, and herbs such as parsley and basil have high antioxidant levels.  Once you master a cooking technique, such as roasting for example, you can play with the combination of fresh herbs to create variety in flavor.

Tip #5: Experiment with healthy substitutes

There’s no shortage of healthy substitutes for common ingredients. 

• For instance, instead of using white flour, try almond or coconut flour, which both contain high vitamins and minerals. 
• Rather than using sugar, opt for natural sweeteners like honey, maple syrup, or dates.  
• You can also use unsweetened applesauce or mashed banana in place of butter to keep baked goods healthier too. 
• Another option is to swap out solid fat such as butter or lard for avocado oil or olive oil because these oils support healthy cholesterol and overall heart health.  
• Instead of sour cream use a Greek yogurt for that creamy consistency with the added benefit of protein.
• If you choose to consume dairy, opting for low-fat options is a great way to add calcium and water-soluble vitamins to your diet. So instead of choosing whole milk, try a 2% milk and gradually go to a 1% option as everyone gets used to the change.  (They may not even notice the difference!)
• Instead of going for the salt shaker or soy sauce which should be avoided if you have high blood pressure, try a squeeze of lemon juice.  Acidity from lemon has a way of brightening up a meal, beyond what salt can add.  Try it!
• If you are cooking with ground beef, try chopping mushrooms to replace part or all of the beef.  This will decrease total calories and saturated fat, but also add fiber, flavor and important micronutrients.  

Tip #6: Pay attention to portions

This is a big one because portion size and balance of macronutrients can make or break our health goals. Portion sizes can make a big difference in a meal.  White rice for example has 170 calories per 1 cup, cooked.  If you accidentally double that by taking a second helping, the calories will add up quickly.  Plate fruits and vegetables first and incorporate lean proteins like fish and chicken to ensure a balanced meal. Plate your carbohydrates last.  

Tip #7:  Change up your appliances

One of my favorite appliances is my air fryer.  When it comes to cooking fish, chicken cutlets or fries, it’s one of my favorite ways to get a home-cooked meal on the table quickly. Using a slow cooker is a great way to cook lean meats like chicken and pork while retaining their flavor and nutritional value too.  

Vegetable Hack: Cook frozen veggies in your air frier for a quick side that comes together in about 10 minutes!

Tip#8: Nutrition by addition

Often times, an average meal or snack is just one or two ingredients away from being well balanced and satisfying. 

• Chia seeds can be sprinkled on top of meals for healthy fats and fiber.  
• Slice bananas or mash berries on top of toast with peanut butter for micronutrients and a pop of flavor.
• Leftover restaurant meals, like risotto or pasta can be reheated and combined with a bag of frozen vegetables to increase the volume and add nutrition.
• You can add a scoop of protein powder to rolled oats to provide satiating protein.  
• Instead of snacking on a piece of fruit, add a scoop of cottage cheese for protein and fat.  
• When you’re having a slice of pizza, one of the best ways to bump up the nutrition is to have a small side salad or raw vegetables along with it.  
• If you have to stop for fast food, you can opt for a salad but be sure to add a protein.  At Chick-Fil-A you can ask for double grilled chicken or nuggets to add for filling protein.  

Tip #9 :  Measure your oil

One tablespoon of olive oil or vegetable oil has 120 calories. So when you do the Rachel Ray swirl in the pan (straight from the bottle) it’s easy to add more than intended.  One simple way to avoid eating too much fat is to measure your oil.  Fat is an important part of a healthy diet, so I’m not saying to avoid it all together, it’s just a food group to be aware of, especially if you have heart disease.  

Check out this home made salad dressing – it’s so creamy and tangy. Seriously the best!

My favorite recipes on repeat

4

Quick Fried Rice for One

Check out this recipe

5

Yogurt Curry Chicken Skewers

This recipe couldn't be faster to throw together, and it's a complete crowd pleaser.

Check out this recipe

6

Egg Roll In A Bowl

Easy weeknight recipe that comes together with basic pantry staples and 2-3 fresh ingredients from the store!

Check out this recipe

Remember that even small changes in your eating habits can lead to big health benefits. There are even great options for healthier meals at the grocery store (just check out the prepared foods and frozen sections!) and simple swaps you can make to your favorite dishes to make them healthier. 

Follow me on instagram to cook along with me!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

I know overnight oats are having a moment, but for me, a warm cut of oatmeal is a staple food for me – especially in the winter. Whether it’s as a break fast food or snack, at home or at the office, it’s the perfect vehicle for fruit, healthy fats, even protein. The truth is oatmeal is a nutritious food enjoyed by many, but cooking oatmeal on the stove can be time-consuming and messy. That’s why learning how to make oatmeal in the microwave is a great way to save time and hassle, especially on busy mornings. In this blog, I’m sharing an easy microwave oatmeal recipe that results in a delicious bowl of oatmeal with no mess involved.

What type of oats should you use? 

Before we dive into the cooking process, let’s talk about the type of oats you should use. There are a few different kinds of oats, including quick oats, old-fashioned oats, and steel-cut oats. What’s the difference?  

Quick Oats – AKA quick-cooking oats were made for perfect microwave oatmeal. Quick oats are essentially rolled or old fashioned oats that have been chopped up to have a higher surface area.  They offer the same fiber and nutrients as other oats, your body simply doesn’t have to work as hard to break down.  Generally this type of oats is usually found in those little packets.  

Old-Fashioned Oats – For me, these make the perfect oatmeal.  Not too mushy, and still cook quickly in the microwave. Old-fashioned or rolled oats are steel cut oats that have been flattened by large drums to increase the surface area. The cooking time is much faster than steel-cut oats. 

Steel-cut Oats – are nubs of oats or oat groats that have been toasted and cut to the size of a pinhead.  They have a hard exterior that takes some time to soften when cooked.  

I recommend sticking to quick oats or old-fashioned oats for the best results when cooking oatmeal in the microwave.  

​How to cook oatmeal in the microwave

Step 1 – combine oatmeal and liquid

To start, you’ll need a microwave-safe bowl and a cup of oats. For a single serving of oatmeal, use 1/2 cup of oats and 1 cup of liquid. The liquid can be water, milk (dairy or non-dairy), oat milk or even a combination of these, depending on your personal preference. You can go up to 2 cups of liquid if you prefer a larger volume of oatmeal.  

Step 2 – season and microwave

Add a pinch of salt and microwave on high power for 6 minutes, stirring every minute to ensure even cooking. The actual cooking time will vary depending on the type of oats you’re using and your microwave’s power, so it may take some trial and error to find your perfect cooking time.

I find that cooking for 2 minutes and then stirring works best. Stopping every minute during the last 2 minutes of cooking.

Step 3 – add protein if desired

To make your oatmeal extra creamy, try adding a scoop of protein powder or a tablespoon of peanut butter to your cooking liquid before microwaving. This will give your oatmeal a protein boost and a delicious flavor.

Step 4 – add flavor

Once your oatmeal is cooked, it’s time to add your favorite toppings. Consider adding some fresh fruit, peanut butter powder, dash of vanilla extract, even some extra milk to your bowl of oats. The best part of oatmeal is that it can be customized to your personal taste preferences, so get creative with your toppings.

​How to prevent oatmeal from spilling over in the microwave

Ensure your oatmeal doesn’t spill over the bowl while cooking by using a large bowl.  Much larger than you think you need.  

Next, it’s critical to stop and stir your old fashioned oats frequently while they are cooking.  This means you should stop the microwave every one to two minutes of cook time, especially during the last minute when it is the hottest!  

​My favorite way to eat oatmeal

I’ve said it before, oatmeal is such a great vehicle to balance macros. (All this means is that you are eating a combination of protein, carbohydrate and fat at each meal). 

Oatmeal + collagen + almond milk + frozen blueberries

Oatmeal + banana + peanut butter 

Oatmeal + 2 egg whites 

Oatmeal + sautéed spinach + fried egg

Oatmeal + diced apple + cinnamon + milk of choice

​Oatmeal tips if your trying to lose weight

Common toppings like chocolate chips, maple syrup, brown sugar even peanut butter should be added to oatmeal in a limited capacity. Honey, maple syrup, agave and brown sugar are all simple sugars and a simple form of energy.  Instead add flavor to your oats with spices like vanilla or cinnamon, fresh berries or protein powder.  

I’m not saying you shouldn’t sweeten your oats at all.  I just want to caution you that these ingredients should be used with caution.  

Full disclosure, microwaving oatmeal may not be the traditional way of cooking oatmeal, but it’s a good idea for people who want to save time and hassle. Plus, by using a microwave you can enjoy a delicious bowl of oatmeal in just a few minutes, without the mess – ANYTIME!

​I’d love to know if you try to make oatmeal in the microwave!  Let me know!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

As a registered dietitian, I am often asked about the best options in the dairy aisle, and when it comes to Greek yogurt, I have a clear favorite: Fage.  Since the first time I tried Fage yogurt, it has been my number one choice. Whether it’s Fage Total, 2%, or fat free – Fage is a true Greek yogurt that you can easily find at any grocery store.

And as much as I love Fage, this is not an ad, and I have not been compensated in any way for this blog.

What makes Greek yogurt such a great choice? 

Greek yogurt is a protein-rich dairy product that contains essential nutrients like calcium, vitamin D, complete protein and fatty acids. It also has live active cultures, which can help improve gut health. And for those watching their blood sugar levels, Greek yogurt is often lower in carbs and higher in protein than traditional yogurt, making it a good option for those with lactose intolerance or trying to manage their diabetes.

Fage Total is my go-to brand when I’m in the yogurt aisle. For starters, it has a thick texture that is creamy and satisfying without being overly tart. And unlike some other brands, Fage Total does not contain any added sugar or artificial sweeteners.

What are live active cultures?

Live active cultures are good bacteria that are often found in fermented foods like yogurt, kefir, and sauerkraut. These tiny microorganisms help to break down sugars and carbohydrates in our food, which allows our bodies to absorb more nutrients and digest our food more easily. Plus, these good bacteria work to keep our gut healthy by crowding out the bad bacteria and strengthening our immune system.

You may know these live active cultures as probiotics. Probiotics can help improve digestion, boost your immune system, and even enhance your mood! Make sure to look for Greek yogurt that contains live and active cultures to reap the benefits.

What about the protein content? 

Well, Fage Total packs a whopping 18 grams of protein per serving, while the fat content varies depending on the type of yogurt you choose (full-fat, low-fat, or non-fat). While Fage does offer flavored yogurts, their unflavored varietites have little sugar, coming in at around 7 grams per serving. This is natural milk sugar called lactose.  It’s not added sugar.

In fact, most Greek yogurt is an excellent source of protein, containing about 17 to 20 grams per serving (This is double your standard yogurt). This makes it a great option for those who are looking to build or maintain muscle mass, as well as for vegetarians who may struggle to get enough protein in their diets.

The protein in plain Greek yogurt provides all of the amino acids you need to build lean body tissue, AKA muscle.  So if you’ve been strength training or want to tone up, choosing a lean and complete protein like a fat free or 1% fat greek yogurt is a great option.  I regularly include Greek yogurt as part of my meal planning.  Usually it pops in as a snack or treat at the end of the day because if it’s thicker texture.  I love having plain Greek yogurt with mixed fresh or frozen berries, drizzled with a bit of honey and toasted walnuts.  It’s phenomenal. 

Other nutrients in Greek yogurt

Next up, is calcium. Greek yogurt is rich in this mineral, which is crucial for strong bones and teeth. In fact, just one cup of Greek yogurt contains about 25% of your daily recommended intake of calcium!

Last but not least, Greek yogurt is also a good source of vitamins B12 and B6, which are important for maintaining healthy brain function and producing red blood cells.

​It has simple ingredients

But what I really love about Fage is the ingredient list. They use only simple, whole food ingredients like milk and live active cultures. And for those concerned about sourcing, Fage is made with milk from grass-fed cows and is free from milk protein concentrate. Plus, they offer a plain variety that allows for personal preference and added versatility in recipes.  With such a simple ingredients list, Greek yoghurt is considered a natural whole food and fits within the Faster Way meal plan.  

What does Greek yogurt taste like?

Greek yogurt is thicker and creamier than regular yogurt, with a tangy taste that’s slightly sour and refreshing. It has a distinct flavor that’s hard to describe, but it’s often described as being slightly tart and tangy, with a creamy texture that’s satisfying and filling. It’s similar to sour cream in many ways.  The reason for its unique taste is due to the straining process, which removes much of the liquid whey from the yogurt, leaving behind a concentrated form of protein and flavor. 

How to use traditional Greek yogurt

But don’t just take my word for it! Next time you’re at your local supermarket, give Fage a try and see if it’s your new favorite Greek yogurt too. With options including non-fat, low-fat, and full-fat Greek yogurts, Fage has something for everyone and is a great choice for a healthy snack or addition to breakfast or dessert. Cheers to good gut health and delicious yogurt!

Are there alternatives to Greek yogurt?

If you’re at home and you need Greek yogurt, you can make it by straining a high quality plain yogurt such as Stonyfield Organic through cheese cloth or a mesh strainer for a few hours to remove excess liquid.  If you want another pre-made option, Icelandic yogurt or Icelandic skyr would be suitable, though possibly not as easy to find.  

Greek yogurt for weight loss.

1. Greek yogurt is packed with protein which is essential for keeping you feeling full and satisfied. A 6-ounce serving of Greek yogurt typically contains around 15 to 20 grams of protein, whereas regular yogurt only contains around 9 grams. This means you’ll be less likely to snack on unhealthy foods throughout the day as your hunger pangs will be kept at bay.
2. It’s lower in carbohydrates and sugar than other yogurt or dairy products. This is because the whey and lactose are strained from the yogurt during the production process, leaving it with a thicker, creamier texture and less sugar.
3. Greek yogurt is also lower in calories than other dairy products such as cream cheese or sour cream. One ounce of cream cheese contains around 100 calories, whereas one ounce of Greek yogurt contains only around 20 calories.

When choosing a Fage for weight loss, I consider whether I’m focused on lower carbohydrates or regular macros. Total or 2% fat are appropriate for low carb days while fat free is the go-to for low macro or regular macro days. If you’re wondering more about macros, follow me on Instagram @miss_nutritious_eats and read more here!

These Yogurt Marinated Chicken Skewers come together quickly and are the perfect recipe to use up any plain Greek yogurt that you have in the house!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

One of the most underrated tools for the home cook is the humble kitchen towel. Here are three kitchen towels that you absolutely need. No matter what type of cook you are, from newbie to professional, these towels will make your time in the kitchen so much easier and more enjoyable. 

First and foremost, every kitchen needs a large drying towel. This towel should be designated specifically for drying clean dishes, and kept separate from any other towels to prevent cross contamination. I recommend a large size flour sack or cotton towel that has a high absorbency rate. Either a thinner towel or flat weave towels will offer a high absorbency rate and dry quickly.  Choose which feels best to you. This towel will be your best friend for quickly and easily drying dishes after they’ve been washed in the sink or the dishwasher. It’s ok to use this towel to dry hands.  Not only does a dedicated drying towel make clean up a breeze, it also helps prevent water spots on glassware and leaves dishes sparkling clean.  Look for a towel that has a hanging loop so that you can easily hang it up on a hook or cabinet handle for quick access.  I personally like the Williams Sonoma striped towel. 

Next, a smaller general kitchen towel is a must-have.  Terry cloth towels or cotton towels are ideal as they stand up to kitchen tasks and the washing machine well.  These will be your all around utility towel.  It’s perfect for cleaning up spills, wiping down countertops or appliances, holding onto hot pots and pans, and even using as an oven mitt in a pinch. I suggest opting for a cotton towel that’s versatile and can withstand a variety of uses and washing. 

Finally, no kitchen is complete without a small microfiber towel for wiping appliances. These towels are perfect for quickly wiping down your stovetop, fridge, or other appliances without leaving any streaks or residue. Microfiber towels are made of synthetic materials and are known for their ability to attract and trap dirt and grime. They are also incredibly durable and can be machine washed and used repeatedly. 

The three towels you need:

1. Standard dish towels – Use to dry clean hands and dishes only.  Because they touch only clean hands and dishes they can be used a couple of times before washing.  Hang on hook near the sink to dry delicate dishes.  These are more decorative and may change with different seasons.  
2. Utility or bar towels – These are your kitchen workhorse.  These are your basic lightweight cotton towel that you may fold over before grabbing a hot pan.  In addition to doubling as an oven mitt, it’s your best option to hold hot handles, wipe knives and cutting boards. You may use several of them during a cooking session.  They should be washed soon afterwards.  I often keep these tucked into my apron during a cooking sesh.  
3. Microfiber cloth towels – Remember these are soft fabric, often bright colors and great for wiping appliances.  I have a stack folded under my sink to use for cleaning spills and wiping counters.  

**All kitchen towles should be machine washable.  

When it comes to picking out the best kitchen towels, there are a few things to keep in mind. Look for towels that are made from high quality, durable materials – like organic cotton or Turkish cotton – that can withstand daily use and frequent washing. Also, consider the size and surface area of the towels, as larger towels are great for drying and smaller ones are more versatile for different uses. And of course, don’t forget to choose towels in vibrant colors or with fun patterns to add a pop of personality to your kitchen decor.

A good set of dish towels includes a large drying towel for clean dishes, a smaller general kitchen towel for spills and other uses, and a small microfiber towel for wiping appliances. With these three versatile towels in your kitchen, you’ll be able to tackle any task with ease. Happy cooking!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!