Make healthy fast food at home in minutes

March 26, 5:43 PMNutrition ExaminerCarol Bardelli

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Make delicious homemade fast food in no time.

For as little as 64 cents a day you can eat your fruits and veggies. For optimal weight loss and good health, these low calorie antoxidant rich foods are essential. A recent USDA study revealed that fresh produce costs less than most processed foods.

For example, a five pound bag of fresh potatoes cost roughly the same as a bag of potato chips. The potato chips which will feed two or three people are fat laden and high in calories. While the bag of potatoes is naturally low in fat and calories and would feed up to 12 people! Need help learning to prepare or cook produce? Check out the recipes and videos below.

Going low carb and avoiding potatoes? Do what contestants on the Biggest Loser do, steam a bag of low carb vegetables in the microwave. Several brands are available for under $3 for 3-6 servings. Convenience produce products cost a little more but offer affordable fast food that's good for you.

Eat Five a Day for 64 cents a Day!

Fresh produce does require more care to store than processed foods. But those processed foods that will keep on your pantry shelf for months, or even years, are usually unhealthy and bad for your waist line. Fresh food is more than worth the extra effort for the flavor and nutrition they offer.

Preparing fresh produce actually takes very little time. Most recipes require a minimum of washing, peeling, and chopping produce before adding to a dish. The extra effort usually equals an extra 5 to 10 minutes. And isn't a few minutes worth the results of improved health and weight loss / weight maintenance you'll get?

Easy Tropical Carrot Salad                                       Serves 4-6

1/2 cup dried apricots, chopped

4 cups carrots, shredded

1 cup crushed pineapple, drained

2 tablespoons pineapple juice

3/4 cup plain yogurt

1 teaspoon coconut extract

Place apricots in a glass bowl. Microwave on high for 30 seconds to plump fruit. Combine carrots, pineapple and apricots in a medium bowl. Add yogurt, pineapple juice and coconut extract and mix well. Cover and chill.

Easy Marinated Cauliflower Salad                                   Serves 6-8

3 cups cauliflower florets, cut bite size

2 cups broccoli florets, cut bite size

2 cups carrots, sliced

2 cups cherry tomatoes, halved

1 cup red onion, chopped

4 tablespoons fresh cilantro leaves, chopped

3/4 cup olive oil

1/4 cup red wine vinegar

2 tablespoons red wine

3 garlic cloves, chopped

1 teaspoon dried thyme

1 teaspoon salt

1/2 teaspoon sugar

1/2 teaspoon Frank's Red Hot pepper sauce

Cook cauliflower, broccoli and carrots in boiling water until tender. Rinse with cold water and drain well. Transfer to a large bowl and add onion, tomatoes and cilantro. Whisk together all remaining ingredients in a small bowl. Toss together dressing and vegetable mixture. Cover and refrigerate at least 6 hours and up to 2 days. Bring vegetables to room temperature. Season with salt and pepper to taste before serving.

Tuscan Evening Cucumber Salad

1 ripe tomato, chopped                          

1 cucumber, seeded and chopped           

1/4 cup red onion, sliced thin                 

1/2 cup mozzarella cheese, diced             

Salt and pepper to taste

For Dressing:

1/4 cup olive oil

1/8 cup balsamic vinegar

2 tablespoons fresh basil, chopped

In a large bowl, combine tomato, cucumber, red onion and mozzarella. Combine dressing ingredients. Toss with vegetable mixture. Season with salt and pepper to taste.

Recipes above are from 'Love Those Vegetables'eCookbook by Carol Bardelli - free for a limited time.

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