Posts tagged #easy

Cook Once, Eat Twice! {Topping/Filling edition}

The secret to a healthy diet is truly getting into the kitchen and cooking for yourself. When you control the ingredients and are apart of the creation process, not only do you LEARN a lot, but also feel so much more pleasure and satisfaction from the act of eating- which helps you stop when you’re full. Sometimes scarfing down takeout  leaves you feeling jipped so hell yeah you’re going to go for seconds or even polish it all off!

So let’s talk about an easy method that helps us when we are super busy or just starting out in the kitchen; cooking once and eating twice. I do this quite a bit so let’s make this a series. Leave me your cook once, eat twice recipes, ideas, and questions in the comments below!

Cook once: Spinach, onion, mushroom, garlic mix
1 bag baby spinach
1 medium yellow onion
4-5 baby bella mushrooms
4 cloves of garlic- hey, it’s cold season
2 Tbsp. olive oil
salt and pep

It’s as easy as: chop, sauté, season, and use. Heat up a large pan (or wok) over medium heat and add in 1 Tbsp. olive oil and your chopped onion. Once they look a bit translucent, add in the shrooms and garlic. Then handful by handful, add in as much baby spinach at a time as it wilts down until the whole bag is in. Remove from heat and dress with the other Tbsp. olive oil, salt, and pepper.

Eat twice: for lunch I used this to stuff my baked sweet potato and it was SO good! Healthy, filling,and absolutely delicious. Because we kept the seasoning so neutral you can flavor the mixture to fit whatever dish you’re using it in. I kept it as-is for this one.

For dinner I baked a spaghetti squash and added my mixture to the sauce not only to just add more veggies, but a whole lot of flavor! To this I dashed in oregano and a little parmesan cheese! YUM. This is a great example of ‘sneaking’ greens or extra veggies into meals that don’t usually have them.

You could even eat this mix alone, as a side dish, in an omelet, mix into a bowl of rice or quinoa… possibilities are endless.

Cooking healthy doesn’t mean re-learning the craft along with a slew of new recipes, it just means getting creative and intentional about adding in more nutritionally dense foods to your meals. You got this!

Please let me know how YOU cook and eat twice or any tips that could help us all stay healthy on the go!

Healthy is Cheap! {lentil soup recipe}

f I had $1 for every time I heard “eating healthy is too expensive”…I would probably spend the bounty on my favorite overpriced healthy groceries (I’m a sucker for $10 raw honey and almond butter). Because it’s true, some healthy items are crazy expensive and totally unreasonable when you’re watching your pennies. However, it’s also NOT expensive to eat a healthy diet full of fresh fruits, veggies, legumes, and grains. It’s because everyone is comparing the ‘healthy’ packaged food, that they are getting this unshakable notion. Which is ironic, because eating healthy means eating away from the package whether it’s organic or not.

There are many degrees and ways to scale the cost of healthy food. Just because you can’t afford the local organic broccoli doesn’t mean you shouldn’t eat broccoli at all. Get the conventional non-organic or even a bag of frozen florets- its whatever you can do to get those veggies in. We make over 200 food related decisions a day so just be aware of how you can always choice healthier even if you need to be cheaper.

Below is a no-fail simple, healthy, and cheap soup recipe I always make when I’m tight on cash but want to nourish myself all week (it makes a lot). Switch up any component to give it a different flavor profile each time. You can do that with the broth, beans, veggies, and seasonings so get creative!

Ingredients:
1 onion, chopped
2 large carrots, peeled & chopped
1 32oz box of chicken broth
1 16oz bag of lentils, rinsed & soaked over night
1 bag of arugula or baby spinach
Seasonings: sea salt, pepper, turmeric, garlic, chili flakes, (whatever you want!!)

Directions:
In a large pot sauté onions and carrots until onions start to get translucent. Toss in the broth and lentils {that you rinsed and soaked in a large bowl filled with lots of water the night before}. Stir and bring to a boil. Lower heat, shake in some seasonings, and simmer for 30 min. If lentils have absorbed even more of the liquid, add in 1 cup of water as needed. At this point stir in the bag of greens handfuls at a time to wilt and incorporate. Now give it a taste! Add in any salt, pep, or other additional herbs or spices.

After the soup cools I usually portion out into single serve tupperware for meals that week. If you don’t think you’ll eat it all, put some in a larger one to freeze! This is the best for accumulating healthy frozen options when you’re pressed for time later that month. You can eat the soup alone or pour over some brown rice for a heartier meal (and complete protein!).

Sometimes simple is best. And simple doesn’t have to be a box of mac and cheese. I hope this inspires you to get creative while eating healthy on a budget!