Nutritious and Delicious “Fast Foods”


The argument against nutritious foods is often the time it takes to prepare them. What if there were fast foods that were easy to prepare, nutritious and delicious? What follows are ideas and recipes for fast, nourishing and mouth watering foods.

Breakfast Ideas

Smoothies can often be whipped up quickly and can provide a nutritious start to one’s day. A nutrient dense breakfast smoothie can include any combination of the following organic ingredients: raw, pastured eggs, raw whole yogurt or milk, coconut oil, frozen berries, banana, cacao and/or maca powder, greens and/or chia seeds.

Porridge is a healthy, quick breakfast. For one serving, mix 1/2 cup traditional oats with 1/2 cup warm filtered water and 1 tablespoon of lemon juice or whole, plain yogurt. Set on stove top, covered overnight for 7-24 hours. The next morning, bring to boil 1/2 cup water with 1/4 teaspoon sea salt. Lower heat, add soaked oats and simmer several minutes. Serve with butter, whole cream or milk, and berries, raisins, nuts, raw honey or other natural sweetener.

Pastured organic eggs cooked with butter is a great breakfast food. Scrambled, sunny side up, omelets, and soft boiled are good choices requiring minimal cooking times. Hard boiled eggs can be made in advance and taken to go, along with raw whole milk and fruit. Learn the nutrient powers of raw milk here: Raw Milk Benefits

Toast made with whole sprouted organic grains and slathered with healthy pastured butter or nut butters provides a quick option. Raw cheese, available at most health food stores including Trader Joes and Whole Foods, adds healthy fats and protein.

Healthy granola bars are an easy to go food, but one has to be careful. Most store brands contain puffed rice, soy protein and other unhealthy ingredients. Lara bars are one fairly pure brand available in most stores. There are also recipes online for making one’s own using organic ingredients such as nut butters, coconut oil, cacao, seeds and nuts.

What’s wrong with cold breakfast cereal? Unpublished studies have shown that rats, fed the cardboard box, lived longer than those fed corn flake cereal. It does not matter whether the cereal is organic or not. The extruding process makes all cold cereal toxic. See Healthy Breakfast Foods to learn more.

What’s for lunch?

Chunks of raw hard cheese with a handful of mixed nuts is a very simple lunch to pack. The cheese can remain unrefrigerated for several hours and will still remain safe to eat.

Making salads the night before with added salmon, chicken and veggies is a simple, healthy lunch to go. Packing leftovers, assuming one cooked the previous evening, is always a great option. Wild smoked salmon is easy to pack and goes well with raw cheese, slices of tomato, onions and fermented pickles.

Adding a kombucha, veggie juice or raw milk, plus a small piece of organic fruit or veggies can round out lunch.

Dinner delights

Easy meals can include baked wild salmon. Check out this simple, fool proof recipe: Seasoned Salmon

Pastured brisket or chicken seasoned with sea salt and black pepper, plus filtered water covering the meat half way, can be cooked on low in a crock pot. Basil can top the chicken pieces for added flavor. A delicious aroma and meal await you upon your return home. A side salad with fresh greens or fruit, plus quick steamed vegetables with added healthy fats can easily round out these meals.

Another delicious quick dinner involves cooking grass fed hamburger meat, with chopped onion on the stove top. Once meat is cooked, add, organic marinara sauce with olive oil (many organic sauces are made with unhealthy soybean oil), continue cooking on low flame until warmed and serve over quinoa.

For a healthy, gluten free pizza, simply slice zucchini slices lengthwise into thin 1/4 inch slices, top with pizza sauce and cheese. Bake in oven on cookie tray for several minutes until zucchini is cooked and cheese is melted.


With minimal planning and cooking times, delicious and nutritious meals can be enjoyed. To learn more about healthy foods check out the following: Nutrition Facts and the Weston Price Foundation 

Sources for this article include:

Fallon, Sally Nourishing Traditions. 2nd Edition (2001). New Trends Publishing: Washington, DC

Written by Michelle GoldsteinHolistic Health to Go 




Michelle Goldstein
Michelle is a mental health therapist who incorporates holistic principles into her full time counseling practice. She is passionate about holistic nutrition, natural healing and food/ medical health freedoms. After immersing herself into alternative medicine, seeking answers to a family health crisis, she discovered that conventional healthcare recommendations often contribute to illness. She has written for Natural News, Vac Truth and other health news sites, beginning in February 2013. All of her articles and recipes to date can be found at her site Holistic Health to Go,