Cooking – Speed Cooking

cooking-clipart-3We are all so busy. It is critical to become good at speed cooking. But many times speed cooking without planning results in an unhealthy meal, full of bad carbs and fats. To speed cook healthy meals to stay fit, here’s what I recommend:

  1. Plan your menu, and buy paleo food staples. These products can be found at Costco, Sprouts, Kroger and other stores that specialize in healthy foods.  To make things easier, I have a cabinet devoted just to my Paleo staples.
    • Organic Dried Onion Flakes (It takes way too long for me to chop onions or garlic and so many of the delicious Paleo main dishes require them.)
    • Organic Garlic Powder
    • Pure Sea  Salt
    • Coconut Oil (The big tub found at Costco is so economical and used so very often.)
    • Classico Marinara Sauce.  Try recipe for Marinara Chili here.
    • Pure Maple Syrup
    • Clover Honey
    • Organic Blue Aquave Nectar
    • Organic Almond Butter
    • Unsalted and natural Walnuts, Pecans, and Almonds
    • Dried Cranberries, Slivered Almonds for salads
      • Balsamic Vinegar or Strawberry Balsamic Dressing  LINK TO RECIPE
    • Natural Rotisserie Chicken (This chicken with a tossed salad of dark green lettuce or spinach, and possibly a baked sweet potato, makes a great easy meal.)
    • Cans of full-fat coconut milk. Put in the refrigerator to get the can cold and then open and dip off the top part to make very delicious and healthy whip cream by adding a little honey or stevia and pure vanilla. Then just whip with a little whisk or fork.
    • We don’t use flour with gluten, so stock your pantry with coconut flour, almond flour, tapioca flour, and arrowroot powder.
  2. Make enough for at least two meals when making main dishes like Chili. Buy some of the glass storage containers with good sealing lids. These can even be used for freezing a dish.
    • John and I have simple meals, like a piece of grilled salmon with a big salad. We find frozen salmon individually vacuum sealed in a bag at Sam’s. Just have to remember to thaw the salmon. Put it in cold water for an hour while you prepare the salad and vegetables. Add cranberries and slivered almonds to make a delicious salad.
    • When having a Rotisserie Chicken, we save any left over to make Chicken Salad. FIND LINK FOR RECIPE Be creative and always freeze anything that you will not be eating the next day. That way you do not waste your groceries, and you make it easier for a later meal.
  3. For delicious healthy recipes – the Paleo way – visit my blog,, and click on the Healthy Recipe Tab.


Dani Rotramel

Dani Rotramel

I’m Dani Rotramel. I am a Christian and for the past 45 years have loved helping others (especially women) learn simple strategies to go to the next level in their fitness and health.

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