Tag: nutrition

Meal Planning The Easy Way

Meal Planning The Easy Way

I’m a big fan of keeping things simple,  especially  when it comes to weekly meal planning and cooking.    This is why I love recipes!  Why reinvent the wheel when someone else has already done the leg work?  And, thanks to the internet, you don’t even need to store a bunch of cookbooks anymore.  You can find recipes on the internet for free.

When it comes to using other peoples’ recipes I like to use them as a starting point and then tweak it to meet our dietary needs and what I believe to be the best nutritional choice.  For example, I replace low fat dairy with full fat and canola oil with something like avocado or peanut oil.  I also cook with cast iron so if a recipe is light on the oil I will add more to keep food from sticking to the pan.

If you are just getting started with meal planning I suggest you pick recipes that can be cooked in under thirty minutes.  And,  unless you absolutely LOVE cooking and have the time to invest, I do not recommend cooking labor intense “project meals”  on a busy week night.

Below are seven sample recipes that I would use on any given week.  I include the links to the recipes (click on the name of the dish) and my recommended tweaks to make them even more fabulous and balanced.

Mu Shu Pork Wraps. 

Skip the takeout and make your own Chinese food.  Instead of canola oil, I would use peanut oil.  We like to eat this one over rice instead of making them into wraps.  If you like the wrap idea, then I would serve rice on the side for a carb.

Vera-Cruz Style Red Snapper.   

The only thing I would substitute in this recipe is olive oil instead of cooking spray.  I might use different white fish depending on what is available to us that week.  I usually stick to wild caught.  I grew up on the Pacific Ocean so my taste buds prefer wild to farmed. 🙂  A good side for this dish would be rice or corn tortillas and a side salad.

 Tex Mex Rice Bowl.         

This quick recipe is a favorite at our house.  Serve it with a side salad as well.

Turkey and Mushroom Bolognese.

Swap out cooking spray with avocado, olive, or grape seed oil.  Half -n-half can be used instead of light whipping cream if you don’t have any on hand.  I like whole grain pasta with this dish, however polenta would be really good with it too.

 Spring Vegetable Carbonara

If you are using turkey bacon, I would add some olive oil to create drippings.

 Quick Chicken Curry

I’m not a huge fan of chicken breasts so I would use thighs instead in this dish.  That’s totally up to you

 Lamb Burgers. 

Lamb burgers are nice way to change up from traditional hamburgers.  I like to serve them with a simple side salad and will make some frozen garlic fries to go with them.

The recipes above come from Cooking Light magazine.  It’s one of my favorite resources for meal planning.  There are loads of great recipes available on the internet so I encourage you to explore what is available.

Here’s to good food!

Shared with love,

Jennifer

 

Five Seasonal Foods To Enjoy During Spring

Five Seasonal Foods To Enjoy During Spring

When it comes to healthy eating, seasonal foods have so many benefits to offer.  Eating seasonally not only offers great taste and nutritional value, it usually offers a lower price per pound and the opportunity to support local farmers.  That’s what I call a win-win.  🙂

To help you get started, below is a list of five in-season foods and ideas on how to incorporate them into your weekly diet.  Oh, and by the way, I included a picture of strawberries above because they are in season in the Spring and early summer.  Bonus!

Peas

 

Peas are a wonderful plant-based source of protein. A 100-calorie serving has more protein than a hard-boiled egg or a tablespoon of peanut butter.  They are a great source of vitamin C and vitamin K.  Try adding peas to pastas, rice dishes, casseroles, salads, or eating them steamed with a pat of butter.  On cooler nights, ease the chill by pureeing peas and making a soup.

Asparagus

 

This springtime gem is a good source of vitamin K and folate.  It’s also very versatile.  Asparagus can be roasted, grilled, boiled or even sautéed.  It adds great flavor to a breakfast quiche, can be used in a lunchtime Nicoise salad, makes a great side next to a grilled piece of salmon or steak, and works well in pastas.

Leafy Greens

 

One of the first signs of spring is the opening of leafy greens like spinach, kale, collard greens, Swiss chard, arugula, romaine and other lettuces.  Regardless of which leafy green you choose, all greens are a healthy addition to a balanced diet.  Most leafy greens taste the sweetest after a frost.  You can minimize the bitter flavor of greens by adding an acid like lemon juice or vinegar.  Leafy greens are loaded with vitamins-especially A, C, and K—as well as minerals like calcium, folic acid and iron.  While one of the most popular ways to eat greens is in a salad, I encourage you to do a quick search for recipes that include leafy greens in the main dish.

Radishes

 

Radishes make a great crunchy snack.  They are most popular raw due to the mild pepper flavor they offer, however they are also good pickled and roasted.  Try adding them to salads, tacos, and Asian dishes.  Radishes are a great source of fiber and vitamin C.

artichokes

Artichokes are one of my favorite foods.  They are abundant in my home state of California.  Artichokes are delicious steamed and make a great side with grilled meats.  You can pull off the leaves and dip the meaty portion into mayonnaise or simply bite into them plain.  I recommend adding a bit of olive oil to the water prior to steaming them.  Artichoke hearts are delicious marinated and can be added to pastas, salads, and casseroles.

Artichokes have been shown to improve various digestive health disorders and may be able to lower blood cholesterol levels, as well as protect the liver from damage.   They are a wonderful source of Niacin, Magnesium, Phosphorus, Potassium and Copper, and a very good source of Dietary Fiber, vitamin C, vitamin K, Folate and Manganese.

This Spring, I encourage you to explore local farmer’s markets, roadside stands, and grocery stores for an abundance of good eats this time of year.

Here’s to heathy and delicious meals in every  season!

Shared with love,

Jennifer

 

 

Simple Ways To Cut Back On Sugar

Simple Ways To Cut Back On Sugar

Photo by Brian Chan on Unsplash

When it comes to nutrition, I do not believe in being overly restrictive in any area of your diet unless you are being advised to do so by a medical professional for good solid reasons.  If you enjoy sweets than I believe you should allow yourself to eat them.

It’s important to note that some sugar is actually good for you.  Naturally occurring sugars found in whole foods are an important part of a diverse diet.  We need carbs to function properly.  However, too much added sugar in your diet can throw your body out of whack and  has been linked to some serious health issues.  Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared.

Added sugar can show up in foods you might not expect, like salad dressings and bread.  Simple steps like making your own salad dressings and sauces at home can hep you cut back on sugar without sacrificing taste.  While I’m probably not going to start baking bread every week, making my own salad dressing is definitely doable and I can buy bread with no added sugar.

I recommend reading the labels before buying prepared foods.  You don’t need to obsess, just simply become aware of how much sugar you are eating on a daily basis.  If everything you are eating has “added” sugar, consider alternative brands with less sugar or even making some of the food from scratch and skipping the sugar altogether.  Often times, it’s being used for a preservative so removing it from the ingredients list is not that big of a deal.

Here’s a simple salad dressing recipe to help you get started:

This recipe makes two servings so you may want to double or triple the recipe. 🙂

3 Tbsp olive oil

1 Tbsp Apple Cider or White Wine Vinegar

1/4 Tsp salt

1/4 Tsp black pepper or salt free seasoning like Trader Joe’s 21 Seasoning Salute.  It’s okay to get creative.

Place all ingredients in a salad dressing shaker.  You can usually find them in your kitchen section at your local hardware store or search for one on line.  Shake and serve over your favorite salad.

Cutting back on excess sugar isn’t about deprivation.  It’s about creating balance in your daily diet, feeling good, and taking good care of your health.

Here’s to a happy and healthy week!

Shared with love,

Jennifer