Question of the Week: "Microwave Dinners / Convenience Foods"

The following question was submitted for discussion on this week's blog, "I am writing on behalf of my sister. She does NOT cook.  She is living alone and has been diagnosed with pre-diabetes.  She lives mainly on microwave dinners and convenience foods.  She is not open to learning to cook.  Do you have any helpful hints for someone like this?"

First I would ask what your sister's aversion to cooking is?  Is it a lack of time?  Has she ever tried to cook?  Cooking can be fun - plus it puts you in control of what is in your food and gives you more available healthy options.  Additionally, she'll find it is much cheaper to buy ingredients and make your own food than "ready to eat".  There are many of quick recipes you can put together that don't require much time or effort. 

Microwave dinners and pre-prepared foods are very convenient but not necessarily healthy choices.  They tend to be high in sodium, carbohydrates, calories, and fat.  It is important that she reads (and understands) the nutrition labels of these products that she is buying.

Here are some suggestions for some healthier meals that don't require cooking:

1.  Rotisserie Chicken :  Many supermarkets have this ready to purchase. Remove the skin before eating. Serve with the frozen green vegetable of your choice (which can be microwaved) and parboiled microwaveable brown rice (which is done in 90 seconds).

2.  Grilled Chicken Strips:  Several brands sells them (not the breaded kind).  Put over a bed of bagged baby spinach and other cut vegetables.  Lightly dress with olive oil and lemon juice.

3.  Tuna fish (or use canned salmon) packed in water over salad greens and fresh vegetables

4.  Hummus with sliced veggies (red peppers, cucumbers, tomatoes) in a whole wheat pita

5.  Homemade Mini Pizzas --Multi Grain English Muffins with Tomato Sauce, Low Fat Shredded Mozzarella and veggies.

6.  Hardboiled Eggs (which can be purchased pre-made) over bagged salad greens and cut vegetables.

7.  Pasta Primavera:  Get various frozen vegetables such as broccoli and spinach and microwave them.  Toss with pasta and sauce.