Where to begin? 80% of Americans do not know at 4 pm what they are having for dinner. I honestly think that can be okay, as long as you have options on hand by planning. We do know that we want our meals to be healthy, tasty, and quick. Whether working during the week, going to school, getting your kids to school, or managing your household, you may feel like you don’t have the time or energy to throw together a balanced dinner. The good news is that a nutritious home-cooked meal does not have to be overly involved. Keep it simple by using just a few ingredients that help you build a tasty, balanced, and nutritious plate, still allowing some time for Netflix binging. Here are some tips to get you there:
- Simplify your grocery shopping —
📝 Figure out your best food shopping list method. Electronic, good ol’ fashion pen and paper, whiteboard, whatever is most convenient for you and your mates.
📆 Plan ahead. Pick a few recipes, note all of the ingredients on your list, and even add items you might need to manage the leftovers (ie, Grilling chicken this week? Be sure to have wraps and salsa on hand for quesadillas later in the week.)
- Spend less time in the kitchen —
🥕Clean and chop those veggies as soon as you get home before you put them away.
♨️ The microwave is your friend. The speediest way to steam veggies, reheat leftovers, and defrost your chicken or fish.
🥫Keep staple foods on hand so you always have ingredients to make a few of your favorite meals.
🧊Freeze leftovers for another meal. Even for just part of another meal.
Satisfying your body with food helps to satisfy your soul with a sense of energetic satisfaction. Nutritious snacks can help us get there. Snacktime is not just for kids but for adults too! Here are some ideas:
- Apple slices and nut butter
- Corn tortilla (6-inch) with low-fat cheese and tomatoes
- Banana with peanut butter (and flaked coconut, if so desired)
- Low-fat pudding and a handful of grapes
- Apple slices wrapped with low-fat cheese
- Fresh salsa with cucumbers, jicama…and a few chips
- Banana Split Smoothie: 1 cup milk of choice + 1/2 cup low-fat chocolate frozen yogurt + 1/2 banana. Blend until smooth.
- Cucumber slices + 1/2 cup tzatziki
- Oatmeal in a Cookie (see below😊 🍪)
It is not quite time to say goodbye to summer’s bounty of fresh fruits, herbs, and veggies. It is time to make your shopping list, get cookin’, and find your soulful balance.
Let’s celebrate those excellent crops while we still have them available! As summer starts to come to a close, grabbing fresh corn helps us linger in the warm sunshine a bit longer. Freezing your fresh corn (once cooked and off the cob) or purchasing frozen corn can also help create some salad sunshine any time of the year.
6 ears corn, husked, steamed, (or 16 oz frozen corn, defrosted and steamed)
1–2 Tablespoons chopped jalapeño peppers, fresh or jarred
1 cup grape tomatoes, halved
1–2 Tablespoons fresh cilantro leaves, chopped (or 1 Tablespoon dried)
2 Tablespoons red wine vinegar
1 teaspoon honey
1/2 Tablespoon extra virgin olive oil
1/4 teaspoon crushed red pepper flakes
freshly ground pepper and salt to taste
Option: 1/2 cup feta cheese, crumbled
If using fresh corn, once the corn has cooled, slice carefully to remove the corn from the ears and place it into a medium-sized serving bowl. Add tomatoes and cilantro. Whisk together red wine vinegar, honey, olive oil, red pepper flakes, salt, and pepper. Pour over the corn mixture and stir well. Option: top with feta cheese and fresh cilantro. Serve warm or at room temperature. Taste the summer goodness, no matter the season. Makes 5–6 half-cup servings
These sweet and sassy flavors bring sunshine any season, but taking advantage of the grill creates a delicious combination. I made this recipe with chicken in mind, but salmon or seitan would undoubtedly work well. Cooking chicken with the skin on helps seal in the moisture, but I suggest removing the skin afterward for a leaner plate.
2 pounds chicken combo (wings, legs, boneless, skinless chicken breasts, etc)
1/4 cup soy sauce, low sodium
1/4 cup water
1/2 cup dry white wine (or low sodium broth)
1 teaspoon fresh ginger, minced
2 Tablespoons dark brown sugar
2 teaspoons of Dijon mustard
1/2 teaspoon freshly ground pepper
1/2 teaspoon salt
2–3 scallions, chopped
Whisk together soy sauce and salt in a small bowl. Marinate the chicken in the marinade for 1–2 hours or overnight, turning frequently.
Preheat the grill (or oven to 350 degrees). Grill the chicken for 5–6 minutes per side, depending on the pieces (check frequently for wings). If baking, place the chicken in a 9 x 13-inch baking pan. Bake for 30–40 minutes or until the chicken is cooked through, basting during the last 15 minutes. Makes 4–5 servings.
Getting back to the grind can mean less time in the morning to create your favorite dish. Though overnight oats (Oh, Those Overnight Oats) are a great option, these cookies can provide a sweet, quick, and nutritious breakfast or snack, dietary fiber, and a range of cholesterol-lowering properties in a small and mighty package. Enjoy a couple with a half cup of nonfat Greek yogurt to ensure you get enough protein for breakfast, or enjoy 1–2 as a snack or dessert. These cookies are moist and soft, not crispy. They can be stored at room temperature in a sealed container for 1 week or frozen for 2–3 months.
INGREDIENTS
1 cup applesauce, unsweetened
1 1/4 cups brown sugar
1/4 cup granulated sugar
1 large egg
2 teaspoons vanilla extract
1 cup whole wheat flour
3/4 cup white flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
2 1/2 cups of old-fashioned oats
1 cup dried cranberries, chopped
3/4 cup dark chocolate chunks
PREPARATION
Preheat the oven to 375 degrees. In a large mixing bowl, add the applesauce and oats and mix well. Add the dried cranberries and chocolate chunks.
Scoop by the rounded tablespoon onto nonstick baking sheets. Bake for 10–12 minutes. Makes 26–32 cookies.
| ~🎾 Serena Williams~GOAT~The US Open 2022 🎾~ |
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