Quick and easy meals

Pictured is a stir-fried vegetable and bean salad for two.

Fast food is a way of life in America. Many get in the habit of going through the fast food drive-through lane on the way to work, at lunch and on the way home in the evening. Some stop at the store for pre-packaged frozen meals or similar items.

We have developed our own fast food at home that is not only quick and easy, but include better nutritional choices than most stop and go places. Not to mention a great savings to the budget. There is just the two of us at home for meals now, but quick and easy can happen for any family size.

Our latest favorite is stir-fried salad. Any vegetables can be used; even pre-cut assortments can be purchased in the stores these days. Here is a sample of what can be done.

One carrot, sliced; one onion and half of a green pepper, chopped. Stir-fry vegetables in olive oil, when they are cooked, add one cup pre-cooked black beans and cook until heated. Divide on two plates and top with Italian dressing. Serve with tortilla shells or rolls. The amount of vegetables used depends on the number of servings desired.

Other favorites of ours are scrambled eggs with cheese in tortilla shells, little pizzas made on bagels or rolls, quesadillas, baked potatoes with toppings and chili topped with cheese. All can be made in a matter of minutes and some are even easy to eat on the go.

Stir-fried vegetables can be added to the scrambled eggs. Little pizza toppings can include a choice of vegetables, meat and or cheese. Potatoes can be baked in the microwave and topped with pre-cooked vegetables, chili, cheese or other favorites.

Vegetables can be easily prepared for quick snacks. Carrots, celery, broccoli and cucumbers are a few that come to mind.

Salads made in larger batches and stored in the refrigerator for single servings to be used at a later time are also something we like to do. Some choices are shredded carrots with raisins, potato salad or macaroni salad. Chili is something we make a large batch of in the crock pot and then reheat in single serving sizes when desired.

Preparing food at home gives us the control of what ingredients go in our meals. We can choose things like no-fat or low-fat dressings, amount of salt or other seasonings we want in place of salt and the amount and type of sweetener. We can also choose dried, canned, frozen or fresh ingredients.

Fruits and nuts are other fast and easy foods. Buying them in season from local growers is when the best quality and price can be had. Nuts are harvested all the way from August to November and can be stored in the refrigerator or freezer for up to 18 months. Some growers store nuts that are available for purchase all year long. A variety of fruit is also available locally all year long.

Winter fruits include Kiwi, lemons, oranges and grapefruit. Citrus is available through the spring months along with strawberries. Later in spring comes cherries, early peaches and apricots. Summer brings more peaches, nectarines, blackberries, elderberries, pears and plums, just to name a few. Late summer grapes and some apples are available. Fall brings more apples, pomegranates and persimmons. Most fruit can be dried, canned or frozen to be used at a later date. The length of time fruit can be stored depends on the type of fruit and method of storing.

Snacks that can be carried anywhere include dried fruit and nuts. Seasoned or candied nuts are also great snacks. This week we will post a few of our quick and easy nut recipes on our blog site at the address below. While grabbing those quick meals and snacks, make healthy choices and enjoy. Happy eating!