Posts tagged ‘quick meals’

September 16, 2013

What’s on the Menu?

lets eatHi, Friends! It’s Brooke, here. Are you ever tired of coming up with new meal options that are clean, quick, and budget friendly? Welcome to my life!! I love finding new clean recipes, but I can’t blow my grocery budget buying lots of new ingredients for just one dish. So, what’s a girl to do? When I find a few dishes I like, I tend to stick with them and play around with various ingredients, salads, snacks, etc. Here’s an example of a stress-free day of tasty meals and snacks that build on similar ingredients.

Breakfast

Filling Oatmeal with Strawberry Goodness

Filling Oatmeal with Strawberry Goodness

Tip for a simpler life: I save any leftovers from breakfast or lunch for afternoon/pre-workout snack.

  • Scrambled eggs (2 whole eggs, ½ c. egg whites)
  • ¾ c. oatmeal with coconut oil, sliced strawberries, walnuts, and Truvia
  • ½ banana
  • Multivitamin
  • Water

Alternative Breakfast (Super delicious and easy to wrap up and take with you if your morning is busy.)

  • 1 English Muffin, halved and toasted (Food For Life® Flourless 7 Sprouted Grains)
  • 1 poached egg
  • 1 veggie sausage (Morningstar® rocks!)
  • Mustard
  • Few sprinkles of Tabasco sauce
  • Water

Morning Snack

  • Protein shake (whey blend and almond milk)
  • Trail mix of dried fruit and nuts
  • Water

Lunch

Brown Rice Bowl--yum!

Brown Rice Bowl–yum!

  • 1 c. brown rice, cooked
  • 1 Spicy Black Bean Burger, roughly crumbled (Morningstar)
  • 1 c. broccoli
  • ¼-½ avocado, roughly chopped
  • Lemon juice, sea salt, Mrs. Dash Southwest Chipotle seasoning
  • Water

Mix all together in a bowl and season as desired. Yum!

Afternoon/Pre-Workout Snack

  • Scrambled eggs left over from breakfast along with salsa, wrapped in a tortilla
  • Oatmeal left over from breakfast OR toasted English muffin topped with almond butter, bananas, blueberries, flaxseed, and honey
  • BCAAs (branched-chain amino acids)

Post-Workout Snack

  • BCAAs with glutamine
  • Protein shake (whey protein with almond milk)
  • Other ½ of the banana

Dinner

Fresh Chick'n Salad with Summertime Peaches

Fresh Chick’n Salad with Summertime Peaches

  • 1-2 c. mixed spinach and herb salad, topped with mushrooms, carrots, grape tomatoes, green onions, slivered almonds, and drizzled with light dressing
  • 1 veggie chick’n cutlet, sliced (my fav is Quorn®)
  • ½ peach, sliced, topped with fresh raspberries (add 1 sheet of cinnamon graham cracker if you like)
  • Water

Now, that’s a healthy meal plan anyone can stick to. Have fun finding your kitchen staples, and make friends with your glassware/Tupperware—they will save your behind when you are on the go. Have a spectacular week!

XO,

Brooke

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June 19, 2013

That’s a Wrap!

“Hello, my name is Lacey, and I don’t make time to cook.” Whew! What a load off my shoulders to say that out loud. I don’t enjoy cooking, so there’s always something else to do. I love baking around the holidays, especially for other people, but I will go months without using the oven. My female ancestors are shaking a finger at me from heaven. My mother and grandmother just got a neck twitch of embarrassment over my culinary skills (or lack there of.) Even my little sister, who loves to create in the kitchen, reminded me on the phone this week, “but Lacey you don’t cook.” She said this in response to my excitement over my latest food creation. 

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The magnificent wrap has been a saving grace this year in my hurried world. Put aside the internal debate in your mind about whether or not making wraps is actually cooking. Cooking, preparing, and creating. Whatever your verb preference, bottom line is that I found something I could make that my entire family enjoys and my guests appreciate. The glorious wrap can be your answer to an afternoon tea party, cocktail reception, kid’s birthday party, last-minute “the game is on” gathering, a boat outing on the lake, or a romantic picnic. Wraps can be packaged to-go for a meal or snack in between errands, meetings, and kids’ athletic events or to share.

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With two teenagers, a husband, and extended family to entertain this summer, I always get a bit anxious in response to, “what are we going to eat?” Recently, my husband and I were having coffee one Saturday morning when he looked outside and said, “Let’s go to the boat!” The children and I just stared at him… the pups stared at us… everyone to your battle stations! Kids scatter to grab the necessities: swimwear, sunglasses, and chargers; Husband goes straight to the garage on cooler duty; I head to the kitchen to prepare boat fuel (food) for everyone. Heaven forbid we’re stranded on the lake with no nourishment or hydration after all of the treading water and cannon ball jumps.

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We just got out of the water to take a break… back to treading water shortly…

I almost here angels singing as I evaluate our collection of wraps and fillers. It’s been a family affair to try and cycle toward an entirely non-GMO pantry, and I’m proud to say we are almost there. I’m even prouder of our family commitment to health and wellness, so when we can agree on a food decisions, my insides giggle. Some days, success means we eat very clean and discuss benefits of each meal, and other days it means a smaller portion of ice cream, less dressing on a salad, or including a side salad on pizza night. I’m proud of the children and my husband for taking steps in the right direction and making conscious decisions toward better health amid so many social and consumer pressures.

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The art of making a wrap is beautiful. It’s flexible and simple—sort of like my approach to my fitness and wellness routine. Make it work for you! Choose your wrap (I’ve even used collard green leaves to wrap instead of a grain-based product), spread, protein, vegetable/fruit fillers, and topping—seeds, nuts, or even salsa. Roll it up. Grill it, or leave fresh and cool. I like to cut mine in half, so I eat it slower and so I can continue my conversation in between smaller bites as I eat.  

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I venture to say, one could live off of wraps. I’ve made egg wraps for breakfast, fish wraps for lunch, grilled veggie burger wraps for dinner, almond and apple butter with banana wraps (topped with cinnamon) for a movie night treat, and veggie wraps, turkey wraps, and hummus wraps for on-the-go meals. I even once prepared a salad to enjoy on our patio when plans changed and I needed to wrap up my salad and hit the road. Always remain flexible (and have a sense of humor.) There’s a wrap for everyone’s tastes because you’re in charge of what goes into it. Be creative and substitute if your dietary needs or goals require another ingredient. I don’t mind a bit… Now, about some boat drink recipes… next time!

My favorite power snack–almond butter, banana, and raisin wrap (sprinkled with cinnamon!)

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Enjoy! –Lacey