Food For the Un-chef

Are you the type that lacks culinary ambition in the kitchen, yet know that nutrition is the foundation of good health, so you are in a conundrum? 

Let me give you a few tips that won’t take much time and that will fuel your body up. 

Breakfast:

1. Protein smoothie: option to shake with water or milk alternative; or get fancy with your blender, can add chia seeds in either case for added fiber and omega 3 content. Additionally, if blending, consider adding a small amount of fresh or frozen greens: spinach, kale, broccoli. Options to add fruit, ½ banana or berries, almond butter, etc. 

2. Oatmeal: gluten free oats, walnuts, cinnamon, chia seeds, dash of maple syrup, option to add fruit. Put all the ingredients in a mason jar, add hot water until oats are all submerged, top with the lid, and it’s ready to eat in 5-10 minutes. 

3. Eggs: hardboiled; or scrambled, stir in some some greens as option, or go all out with some onions, mushrooms, and more for a scramble.

Lunch: 

1. Madras Lentils: these are an Indian cuisine,  packaged in tear off style pouches, and can be found at all stores. Option: heat on stove or microwave in a container with frozen green beans.

2. Dolmas: Greek dish of rice and grape leaves in olive oil and lemon juice, found at Trader Joes in a can, open and eat as is, or can warm up. Pair with a veggie.

3. Soup and salad: home made or from a local deli grocer 

Ex. Chili, Chicken and Veggie Soup

Dinner: 

1. Chicken breast or tenders, or sausage; pan cook; then near end add kale, splash of water, put a lid on for a steam/sauté for 1-2 minutes. If you don’t like kale, consider steaming frozen broccoli or other veggies. 

2. Pea protein pasta, and marinara sauce heated on the stove separately with small handful of spinach to be cooked down.

3. Rice Noodle ( Thai Brand, looks like a package of ramen) with frozen Asian veggies, add Braggs Aminos for added flavor, and skip the oil packet that comes with the noodles. 

4. Cauliflower Pizza can add chopped kale to top and bake all together for added nutrition.

Snacks:

1. Apple and almond butter

2. Gluten free protein bars (Sprouts or Trader Joes)

3. Hummus and veggies or rice crackers 

4. Protein shake

Sweet treats:

1. Apple with almond butter, again 🙂 

2. Apple sauce, option add almond butter, yikes it looks like gross baby food, but it’s yummy and add healthy fat and protein 

3. Good Earth Sweet and Spicy Tea-if you have a sugar craving, but don’t want to give in, this always does the trick for me. (Hint: buy at Costco near the holidays)

Additional Ideas: 

-Don’t feel obligated to eat “breakfast” types only in the morning; for example sometimes I eat leftover dinner for breakfast

-Make a batch of brown rice or quinoa so you always have some ready in fridge

-Look into Instant Pot (an electronic pressure cooker) that helps make meals cook faster and easier

-Keep organic frozen veggies always on hand

-Hydration is so important, remember ½ your body weight in ounces, or at least 64 oz daily, herbal non caffeinated tea does count

-Trader Joes has lots of prepared meals, frozen and refrigerated 

-Barron’s and Organic Roots both have great salad and soup bars