Category Archives: Quick Healthy Meals

Quick and Easy Green Salad Recipe

Eating Healthy When You’re In A Hurry

No Cooking and Easy To Prepare – Save Time Without Sacrificing Nutrition

The recipe is adjustable, so that you can add ingredients you have on hand, that don’t require cooking. Vegetables such as carrots and beets require more prep time, since you’ll have to either grate or slice them into bite size pieces. The point is to save time without sacrificing nutrition. Choose veggies that are quicker to prepare from the list of ingredients.


Canned Beans (any type)
Salad Greens (any type)
Artichoke Hearts (plain, or marinated)
Grated Parmesan or Pecorino Romano Cheese
Dressing: Olive Oil, Balsamic Vinegar, Apple Cider Vinegar or a favorite dressing.
Optional: Walnuts, Sesame Seeds, Sunflower Seeds

Optional Produce: Tomato, Cucumber, Sprouts, Avocado, Bell Pepper, Olives, Onions, Scallions, Radishes

Optional Protein: Canned Tuna or Salmon, Tofu, Feta Cheese

Optional Seasoning; Oregano, Basil, Salt, Black Pepper, or any favorite seasoning.


No precooking. Just toss ingredients together.
How much of each ingredient you use depends on your preferences. The more
produce, the higher the fiber content. Beans also add fiber.
Plain artichoke hearts are sold in cans. Marinated are sold in glass jars.

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 25 years experience teaching exercise in New York City.  To read her complete bio, visit the About Page.

Quick and Easy Banana Pancake Recipe


1 medium to large ripe banana
2 large eggs

Mash banana until it has a pudding consistency without large lumps .

Whip or whisk the eggs until combined.
Add eggs to the bananas and stir until completely combined. This produces a liquid-like batter

To prevent sticking, add oil to skillet on medium heat.
Drop 2 tablespoons of batter into the skillet. It should start to sizzle. If not, turn up the heat slightly.

Fry in skillet until golden. Use oil to prevent sticking. Cook time: about 1 minute.

Maple Syrup
Cinnamon & Coconut
Ice Cream

Fork or Whisk
Oil: Coconut, Olive or your favorite oil

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  For her complete bio, visit the About Page.  


Breakfast Cereal Recipe: No Grains, No Dairy


This cereal is high in fiber and very filling. You can use any nuts you like.  The nuts, in this recipe are soft, but still crunchy. The recipe makes 3 cups of cereal. Experiment with the ratios to suit your taste.


1 Cup Raw Broken Cashews, Raw Broken Pecans, Raw Slivered or Cut Almonds
1 Cup Unsweetened Shredded or Flaked Coconut or use both
1 Cup Dates cut into small pieces or Seedless Raisins or combination of both
Non Dairy Milk: Almond, Hemp, Oat, or Soy

Optional: Add sugar, xylitol or stevia to taste. Add salt to taste.

Optional:  Add fresh fruit such as bananas, or berries.

Combine all ingredients. Store in air tight container in refrigerator. Use as needed.

Buying Tip: Trader Joe’s and Whole Foods sells packaged broken nuts.

Kitchen Utensils
Tupperware Storage Container

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  For her complete bio, visit the About Page. 

One Pot Vegan Lentil Dinner Recipe


1 package (12 oz) ground beef substitute*
2 Tbsp. vegetable oil
1 Tbsp. finely chopped garlic
1 tsp. ground cumin
1 tsp. dried thyme leaves
32 oz. vegetable broth
1 cup diced carrots
1 cup diced celery
1 cup dried green lentils
1 large bay leaf
1/2 tsp. salt
1/4 tsp. black pepper

* sells vegan plant protein that substitutes for meat.

Pour oil into Dutch oven. Add garlic and sauté until lightly browned. Crumble the beef substitute over the garlic. Cook and stir over medium heat until browned (2-3 minutes).
Add cumin and thyme leaves. Continue cooking, stirring frequently, 30 seconds to 1 minute. Add remaining ingredients.
Bring to a boil; reduce heat to medium, cover and continue cooking for 15-18 mins. or until lentils and vegetables are soft.
Serve with artisan bread.

Note: cooking time is shorter if you prepare the lentils and vegetables in advance.

Dutch Oven
Measuring spoons and cups

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  For her complete bio, visit the About Page.  

Everyday Guide To Mushrooms

© Copyright 2013 CorbisCorporationWhite Button mushrooms are the most common variety of mushrooms sold in supermarkets.  While shopping the produce aisle, you may have noticed other varieties, but don’t know what they are, or how they’re used.  This post will help you identify other mushroom types, and inspire you to try something new.

Mushrooms are easy, and fast to prepare, and contain vitamins and minerals.  Surprise your friends or family  by serving a vegetarian hamburger made from a Portobello mushroom, or top a pizza with sautéed Shiitake mushrooms.

Mushroom stir fry corbis

Mushroom Vegetable Stir Fry

How To Use Mushrooms

Pizza Topping



Pasta Dishes

Vegetable Dishes

Stuffed with Parmesan Cheese

Vegetarian Mushroom Burger

Varieties of Mushrooms

© Copyright 2011 CorbisCorporationShiitake Mushrooms are tan to dark brown in color, have a meaty texture, and rich flavor.  The stems are curved, and the caps are shaped like an umbrella.  Either saute, or stir-fry. There are about 41 calories in 4-5 mushrooms, with zero fat.

Cremini Mushrooms, are also known as Baby Bellas.  They are the same size as White Button Mushrooms, but have a much firmer texture.  Cremini Mushrooms are light tan, to dark brown in color.  Four to five mushrooms contain about 23 calories, and zero fat. Saute, stir-fry, or broil.

Portabello Mushrooms have tan-colored tops, that measure up to 6″ in diameter. © Copyright 2011 CorbisCorporationTexture and flavor is like meat.  Grill, broil or roast.  One mushroom is about 22 calories,  with zero fat. Portabello mushrooms are used to make vegetarian hamburgers.

White Button Mushrooms are mild tasting.  Four to five mushrooms contain about 18 calories, and no fat.  When mushrooms are mentioned, this is the first one you’d think about,  because they are the ones most commonly found in everyday cooking.   Saute, or eat them raw.

Maitake Mushrooms have a rippling shape, and no cap.  The flavor is rich and woodsy. Four to five Maitake Mushrooms contain about 31 calories, and zero fat.  Saute.

Enoki Mushrooms have tiny button-shaped caps, with long, spindly stems.  The flavor is mild and crunchy.  Eat raw, or in miso soup. Four to five Enoki Mushrooms contain about 37 calories, and no fat.

Oyster Mushrooms are gray, pale yellow or blue, and have a delicate, velvet-like texture. Four to five Oyster Mushrooms contain about 25 calories, and no fat.  Saute.

Beech Mushrooms are very small, have a crunchy texture, and white or brown caps. They have a flavor that is mild and nutty. Stir-fry, roast, or saute.  Four ounces yields about 23 calories, and no fat.

Place your cursor over each photograph to identify the names of each mushroom group.

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

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