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Life can creep right up on us. There is no time for anything, let alone cooking. Gail Kasper shares a few easy lunches using ingredients that most of us have in our refrigerator or in our kitchen cabinets.

As a nutritionist, I am more and more in tuned to cooking and creating healthy snacks and recipes, but there is no way I want to go to the grocery store 7 days a week. I have no time. When I do go, I have to make it count. And you probably know exactly what I’m talking about. So here are a few meals that are easy and if you’ve stocked up properly, you’ll be able to use what you have in your refrigerator.

Yes, most of these ingredients are going to last a minimum of 3 weeks. So if you are grocery store avoidant, these recipes will work for you. So many people today, hate to take the time to go to the grocery store. So, shop carefully.

Pick and choose items that you know will last for several weeks or months.

In this scenario, you will rarely need to step out to fill your stomach and you may use the items for several recipes or snacks. Alternately, as you prepare these snacks, keep in mind that you can substitute chicken, chick peas, or even other veggies for tuna fish. Or you may decide to have your peanut butter with whole wheat crackers or even a la carte, with cottage cheese and a fresh fruit cup. Change em up! Have some fun with the process.

Gail’s Delicious Tuna Salad


1 can tuna

1 pita

2 tbsp low-fat mayonnaise

1 tsp Dijon mustard

1 hard-boiled egg

4 tbsp. celery, finely chopped

1 tbsp. onions, chopped (optional)

1 slice cheese

Dice celery into little pieces. Your objective here is to get the flavor, but not the big chunks of celery. Chop the onions. Combine Dijon mustard and mayonnaise and then add the celery and onions. Drain and add tuna. Mix. Fill your pita and top with cheese. There you have it. It’s that simple.

Another option might be to spoon the mixture on top of the pita, place the cheese on top and broil for 5 minutes. Or place the tuna on top of freshly torn iceberg lettuce, cube the cheese, and cut the pita into wedges. Creating a salad like this one is great for portion control. Having to scoop a bit of salad onto a pita wedge takes time; you will be forced to eat slower which means you will feel full faster and eat less!

Lunch 2: Peanut Butter and Celery


-Celery Stalks 

-Natural Peanut Butter

Better than processed peanut butter, is peanut butter in its natural form.

When we look at healthy eating and weight loss, natural peanut butter has the good fat and protein. Place two tablespoons onto multiple celery stalks, partnered with an apple and you’re good to go. On a side note, you may opt to put peanut butter on your apple, another healthy option.

You may want to snack on something in a few hours. Consider Greek vanilla yogurt mixed with ½ cup Rice Krispies? It’s like dessert. On a side note, make certain to add the Rice Krispies just before eating it or they get mushy. That’s not very appetizing.

Another snack option is Edamame. I remember crossing paths with this green soybean years ago. I thought, “What a great treat!” They are healthy eating – high in fiber, protein, and contain Omega 3. When I ordered them in a restaurant, they were steamed, but with the great power of a microwave, you can accomplish the same goal.

Enjoy!!!! And remember, it’s all about healthy living – mentally and physically!

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