On-the-Go Recipes

Between juggling our careers, hobbies, work-out regimens, and personal lives, we’re always on the go. This is a good thing, but sometimes in our efforts to be consistently productive and in control of our lives, it’s hard to find time to relax and enjoy a meal during the week. It’s easy to fall into habits like fasting all day and feasting all night or turning to 7-11 snacks, frozen foods, and take-out in a rush.

I’m guilty as well, so I hit up a few favorite food blogs and friends to come up with seven (taste-tested) meals to save & munch on all week. I hope they fuel you and keep you on the go, too.

Five Ingredient Buffalo Chicken Roll Ups

1 cup shredded cooked chicken
8 oz. cream cheese, softened (can substitute low-fat)
1/2 cup hot wing sauce or cayenne pepper sauce
3 green onions, finely chopped
4-6 inch flour tortillas (substitute wheat tortillas)       

1. Mix chicken, cream cheese, hot sauce, and green onions until combined. Spread on tortillas. Wrap tortillas up jelly-roll style and cut into 1/2 inch slices.
2. Pop into the fridge to chill for 10 minutes. If serving later, individually wrap rolls in plastic, before cutting & chill in the fridge.

As seen on cookingforkeeps.com

Mozzarella, Tomato & Avocado Salad

1 cup cherry tomatoes

6-oz. fresh mozzarella cheese, chopped

1 avocado, chopped into 1/2" cubes

1/3 cup basil, julienned

2 T. fresh parsley

1/4 cup lemon juice

1/4 cup olive oil

salt & pepper

1. In a large bowl, combine the tomatoes, mozzarella, basil and parsley, Set aside.
2. In a small bowl, whisk the lemon juice, oil, salt and pepper. Pour over tomato mixture. Toss to coat. Cover and refrigerate.
3. Keep step 1 & 2 in the fridge until the day of.
4. Mix together before work. I recommend stirring in the avocados right before you eat because they’re hard to preserve.

Healthy Blueberry Muffins
This recipe is a breeze to make because it only takes 8 ingredients and most of them you already have on hand. Whip them up in under 20 minutes for a great afternoon snack or to compliment breakfast. Yields 6 muffins.

1 cup all-purpose flour (can substitute whole wheat flour)
1/2 cup sugar                          
1 1/2 t. baking powder
1/4 t. salt                                 
1 egg
1/2 cup milk                           
3 T. butter, melted
1 t. vanilla extract
3/4 cup blueberries (or any one of your favorite fruit, nut or chocolate)

1. Take out eggs, measure milk & let sit on counter to become room temp. If you try to put melted butter with cold milk or eggs the butter will harden to pieces & make for an uneven texture.)
2. Preheat oven to 400 degrees. Line muffin pan with paper cups or cooking spray. Melt butter in microwave glass container. Set aside & let cool slightly.
3. Combine flour, sugar, baking powder & salt in a large bowl & whisk. Combine eggs, milk, butter & vanilla in a medium bowl with same whisk. Stir wet ingredients into dry ingredients with whisk. Add berries last.
4. Bake for 15 minutes or until sides are golden brown.
5. Keep a pinch of sugar & drizzle over muffins before baking to make every bite delicious.


Omelet Muffins
These are a great to start off your day with protein and taste identical to full sized-omelets. You can make a week’s worth, then refrigerate and reheat them every morning. Experiment with ingredients to tie in your nutritional goals.

6 eggs             
Possible mix-ins: bacon, carrots, tomatoes, spinach, onion, bell pepper, Canadian bacon

1. Preheat the oven to 350 degrees and generously grease the bottoms and sides of your muffin pan to ensure a stick-free removal once the omelets are done baking.
2. Make sure your eggs are beaten and you have added the salt and pepper. Fill the bottoms of your muffin pan (about 1/3 of each individual tin) with the different mix-ins. Then fill the tins with your eggs. Stir each mixture slightly to combine your eggs with the ingredients.
3. Bake for 18-20 minutes, or until you can poke the centers with a knife and it comes out clean (or almost clean).

Lean Garlic Burgers
These are great for ready-to-go protein throughout the week. You can add them to salads, toss in your omelet, or just enjoy with a side of vegetables for a light meal.

15 oz. turkey, ground, 99% lean
4 garlic cloves, minced
¼ cup Red Onion, diced

1. Preheat 425° F.
2. Mince garlic and diced onion (can substitute garlic/onion powder if short on time)
3. In a large bowl combine meat and chopped vegetables, mix well with hands
4. Divide ground turkey into 5 portions, using a scale if available
5. Line a glass baking dish with aluminum foil. Placing all five burgers (or large meat balls) onto dish, adding just enough water to the bottom so they don’t dry out!
6. Cook for 25 minutes.

From Sara Cully, DTR & ACSM Certified Personal Trainer, Jim White Fitness

No Bake Chocolate Energy Bites
Yields 20 bites.

1/2 cup no-stir almond butter or creamy peanut butter           
1/4 cup + 2 T. honey                                      
1 t. vanilla extract                                            
3 T. unsweetened cocoa powder                     
Up to 4 t. warm water, as needed
1 cup old fashioned oats (raw)                       
3/4 cup toasted or raw coconut
1/3 cup flaxseed meal                                     
6 T. semi-sweet chocolate chips

1. In a mixing bowl, stir together almost butter, honey, vanilla& cocoa powder. If mixture seems too thick stir in 2 t. warm water to thin.
2. Add oats, coconut, flaxseed meal & chocolate chips & stir until evenly coated. At this point if mixture still doesn’t stick well, stir up to 2 tsp water as needed.
3. Transfer mixture to refrigerator or freezer & chill until nearly set & easier to handle. Remove from the refrigerator & shape into 1-inch balls. Store in refrigerator in an airtight container.

As seen on smashedpeasandcarrots.com

Java Mocha Oats

1/2 c (dry) rolled old-fashioned oatmeal, or steel-cut oatmeal
8 fl. oz. coffee (black)
1 scoop chocolate protein powder

1. Add brewed coffee to 1/2 cup (dry) rolled oats.

2. Place the oatmeal, coffee mix in the microwave for another 30-60 seconds to thoroughly cook.

3. Add a little bit of water until combining 1 scoop of protein powder.

From Sara Cully, DTR & ACSM Certified Personal Trainer, Jim White Fitness

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Sally Foster

My name is Sally Foster. I’m at 24-year-old super senior at Old Dominion University.I moved from Dallas, TX with my family when I was 14 to Virginia Beach and now feel like Tidewater has always been my home.

In the fall of 2009 I began my first semester of college at Tidewater Community College. What seemed like an undesirable start turned out to be a fulfilling experience. I learned to work hard for the first time, and I received my Associate’s Degree in business administration with honors two years later.

Following that I transferred to James Madison University to study business with a concentration in hospitality andfound myself doing the same at Old Dominion University a year later. Something wasn’t sticking. There was an unfulfilled part of me as I looked for everything external to brighten me.

At that juncture, I switched my major to English/Journalism a little over a year ago and today have dreams of becoming a travel journalist. When I’m not writing or working as a part-time server or florist, I enjoy happy hour, finding new music, gardening, going to brunch, attempting to cook , and getting outside as much as possible.

I dedicate my posts to the twenty-somethings. May you always create your own path and may you always be on your inner quest.

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