Nourished not Famished

Real-life healthy changes, made simple and delicious.

Meal Prep/Meal Planning Tips

Meal Planning in 6 Bite-Sized Steps

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I feel your pain! Meal planning and prep can sound like a daunting process, and I used to believe that it was an overwhelming, all-or-nothing monster of a task. Not true, I assure you! And you don’t have to have it all figured out to start a weekly routine that works for you. Do you typically make a weekly meal plan?
Here I’m breaking down the process into six, manageable, bite-sized steps. This can help you map out your week more easily, in a way that works for you.

But first, some meal plan & prep mythbusting!

  • Nope, you don’t have to plan and prep every meal for the week. Focus on your weekly rough spots first – is it breakfast, lunch, or dinners? Or maybe tackle three days at a time. You do you.
  • Nope, just because you meal plan doesn’t mean you need to cook and prepare everything from scratch. Grab shortcut foods at the store as needed (rotisserie chicken, pre-chopped veggies, etc.). It’s okay to include dining out in your plan if that works for you. Planning when and where you dine out can often help you get more strategic about choosing places that help you better meet your health goals and your budget.

What do you think? Is it helpful to tackle this process one bite at a time? What works for you? Which steps in the planning and prep process are working for you, and which ones need tweaking?
Let’s do this!

Easy Charcuterie-style Lunch Box

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Yup, those gorgeous, drool-worthy charcuterie board pics everywhere you look lately are the inspiration for this easy, exciting lunch of your dreams: Charcuterie-Inspired Lunch Box. Say goodbye to Sad Desk Lunch/Sad School Lunch Syndrome!

I decided that I don’t need to wait for a party to enjoy a fancy-ish spread like a charcuterie board. In fact, it’s a perfect choice for an easy weekday lunch!

  • You can throw it together in two minutes, and it’s flexible enough for everyone in your household to customize as needed.
  • It’s an easy way to ensure that you’ve got protein, healthy fats, good carbs, and a rainbow of veggies and fruits on your plate.
  • It totally delivers on taste and texture variety, which is often missing from your average Sad Desk Lunch.
  • Snacking-style lunch just feels fun, doesn’t it?

The secret to keeping this easy and doable is doing a tiny bit of prep early in the week. And when prepping the ingredients, consider how you can use the foods in a variety of ways, and not just for this one lunch idea.

Make those meal prep minutes count, worthy of your precious time. Efficiently leverage your efforts so you can protect the rest of your time for everything else in your life.

For example, here’s a rundown of a recent charcuterie-inspired lunch my kids packed for themselves:

Fancy lunch in just five minutes
  • chopped veggies: Red peppers, cucumbers, and radishes. Those veggies are also appearing in other meals this week, too. Chop once, eat a bunch of times!
  • roasted asparagus: I wrapped some stalks in prosciutto before roasting, and left the rest of the stalks plain. The entire sheet pan got a toss of EVOO, salt, pepper, and smidge of grated Parmagiano Reggiano. Beyond these lunches, we’re adding the asparagus to breakfast (omelet, frittata), and for a extra boost of veggies at dinner once or twice this week.
  • radishes: Oh, the conundrum of an ENTIRE bag of radishes, right? Like, who actually eats a whole bag of radishes? (And please don’t suggest roasting them, because I tried that. I’m going to save you some time – don’t roast them. Don’t believe the hype.) I chopped up the rest of the bag, and plan to quick pickle them with some shredded carrot and the rest of the chopped cucumber. I think that might end up in a banh mi bowl . . .
  • Leverage those leftovers!: I intentionally made plenty extra when I roasted chicken on Sunday (for chicken soup). That came in handy to add a few bites here to boost the protein for this meal. Satiety for the win!
  • olives: Even a picky eater might enjoy these super mild Manzanilla olives. They helped me discover that I actually do like olives. #olddognewtricks You can find them at Trader Joe’s.
  • Not pictured: dried apricots, plus sides like crackers and crunchy baked chickpeas (perfect example of how everyone can customize to their own preferences/needs)

Need some inspiration?

How are you keeping lunch easy, nourishing, and exciting? Drop a comment? #sharingiscaring ?

Print Recipe
 Easy Charcuterie-style Lunch Box
The beauty of this easy Charcuterie-Inspired Lunch Box is the ability to customize it to meet your taste preferences and dietary needs. Use the ingredients list below (and the image above) as inspiration, and as usual, YOU DO YOU.
Course Main Dishes
Cuisine Greek, Italian, Mediterranean
Servings
Ingredients
Course Main Dishes
Cuisine Greek, Italian, Mediterranean
Servings
Ingredients
Instructions
  1. Add all ingredients to a lunch container, as artfully as you have the tolerance for.
  2. Open at lunchtime, smile, and nosh to your heart's delight.

Sweater Weather Guide to Winter Squash

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move over pumpkin. time for some squash love!

So, National Pumpkin Day is almost here . . . uhm, really? Really? As if, AS IF pumpkin really needs to be showered with any more love than it already gets?!

I think it’s high time we all spread the #squashlove, so I put together this handy guide to identifying some of the squashes typically stocked at your local market. If sweater-weather has got you in the mood for some hearty squash dishes, refer to this handy guide to ensure you find the best squash to get your fix!

Squashes are a good source of beta carotene, which the body converts into vitamin A. It’s a timely immune system boost just as flu and cold season hits!

Okay, no judgment from me if you have your heart set on pumpkin. I get it.

Here’s my recipe for Protein-Packed Pumpkin Spice Smoothie.)


roasted delicata squash over massaged kale, with yogurt sauce, pomegranate arils, and za’atar spice

Delicata and Kabocha

Delicata and kabocha have a creamy texture and mild sweetness that is perfectly highlighted by roasting (and the skin is edible on both!).

Also, kabocha and delicata are easier to cut than butternut. Kabocha looks very similar to buttercup squash, and are easily confused (you have to peek at the bottom of the squash to really see the difference – google pics to check it out so you can spot the difference). For what it’s worth, I am not a fan of buttercup at all. I find buttercup squash to be very watery and rather bland.

Spaghetti Squash

Spaghetti squash is my go-to for a neutral flavored squash that works nicely in casseroles (like buffalo chicken casserole, and also good in an enchilada-sauced casserole).


roasted butternut squash with chili and cumin

Butternut Squash

For pureed squash soups, butternut is my numero uno. It’s also delicious roasted, and is a perfect pairing with a rich sausage or bratwurst and greens for a quick and easy sheet pan dinner. Check out some of my favorite butternut squash recipes:

Fall Harvest Salad

acorn squash

Acorn squash‘s texture and mild flavor are a good choice for if you’re making stuffed squash (plus, that shape just somehow screams fall, doesn’t it?).


Sugar Pumpkin

Sugar pumpkins are a bit sweeter, firmer, and less stringy than your typical carving pumpkin. They’re suitable for roasting or pureeing. If pureeing to use in a baked good, keep in mind that the consistency will be slightly less thick/condensed than canned pumpkin.

What are your favorites? Which squashes are on your shopping list this week? How many of these six types have you tried?

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Frittata 101: How to Make the Perfect Frittata

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Okay, so maybe perfect is a stretch, but that’s the beauty of this whole frittata thing. It doesn’t need to be perfect! Whew, right? Who needs perfection on a busy weeknight, anyway? There are some basic techniques and steps to follow, but beyond that, you can just get in there and do your thing. Add your favorite veggies, or, even better – use up the odds and ends of veggies that are hiding in your fridge. Want to add some more protein in the form of ham or sausage? Slice that up, and go for it. Does a little bit of feta, goat cheese, or cheddar work for you? If you need to keep things dairy-free, garnish with avocado slices. Feel free to add in fresh or dried herbs if you like. You do you!

Frittata know-how is one of those must-have kitchen skills that can help you throw together a healthy breakfast, lunch, or dinner with very little effort and time. It’s also a great staple for batch-cooking meal prep, because you can double, triple, quadruple, etc. the amount to fit your household’s needs.

Eggs are a rich source of protein and healthy fats, so a frittata is a wonderfully satiating choice for breakfast. And, really, who has time to cook eggs from scratch every morning? The frittata is a shining example of how, with a little bit of meal prep, real food can be the easy, convenient, “fast food” choice.

Frittata made with tomatoes and zucchini

Nope, not pizza! It’s frittata made with zucchini, garlic, italian herbs, parmesan, and sliced tomato. Pizzata?

My recipe below is based on using eight eggs. Depending on your serving-size needs (1 egg? 2 eggs?),  it it makes 4-8 servings. This recipe is totally customizeable, so if you need to serve more than that, a 12-inch skillet can easily accomodate up to a dozen eggs. Also, if using a 12-inch skillet, I recommend using at least six eggs. If you plan to use less than six eggs, I recommend using a smaller, 9 or 10-inch skillet.

Use a heavy, sturdy skillet, as it conducts heat so much better. Cast iron is nice, but not necessary. You’ll need to use an ovenproof skillet, as the final cooking step involves the oven.

And one last bit of advice . . . be sure to coat the pan thoroughly with the oil. Baked-on/cooked-on egg is no joke, and will leave you scrubbing your pan for an hour. Ugh. Properly oiling the surface will make all the difference in the world!

If you want to go even bigger, try out my recipe here for Sheet Pan Frittata!

A slice of frittata from your meal prep stash is an easy way to build your plate for a quick lunch or dinner.

So good at breakfast with my favorite side – steel-cut oats, berries, Greek yogurt, and cinnamon, nutmeg, & cardamom!

 

Print Recipe
 Basic Frittata
Course Breakfast, Main Dishes
Servings
Ingredients
Course Breakfast, Main Dishes
Servings
Ingredients
Instructions
  1. Preheat oven to 400F.
  2. Whisk eggs in a large bowl. Whisk in salt and pepper to taste. If you are using herbs or spices, add them in at this point, and combine thoroughly.
  3. Heat a 10-12 inch heavy skillet over low to medium heat. Add the extra virgin olive oil. Try to rub a little bit of the oil up the sides a tiny bit (I usually use a scrap of paper towel or a pastry brush to do so). This will prevent egg from sticking on the sides of the pan.
  4. Once oil is heated, add in raw veggies, and saute until softened. Cook time will vary depending on your choice of vegetables. If you are using pre-cooked veggies, do not add them at this point.
  5. Pour egg mixture into skillet, right over the sauteed veggies (be sure to spread them evenly around the pan before you add the egg mixture to the pan). If you are using pre-cooked veggies, add right on top of the egg mixture, being sure to distribute evenly (to make sure everyone gets their veggies!). If you are adding cheese, sprinkle it on top.
  6. Reduce heat to low and cook for two minutes.
  7. Turn off stovetop heat, and place skillet in preheated 400F oven. Cook for approximately five minutes, until eggs are set. Cook time will vary slightly depending amount of ingredients you used.
  8. Garnish with avocado (optional) and fresh herbs (optional).
  9. Slice leftovers into portions of your choice, and store in fridge for quick meals during the week.

Roasted Sweet Potatoes

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Batch cooked sweet potatoes . . . a regular on my meal plan

 

Have only a few minutes to squeeze in some meal prep today or tonight? Roasted sweet potatoes are the no-big-deal of meal prep. With very little effort and time, you can stockpile your fridge with ready-to-eat, nutrient-rich slow carbs that are great with breakfast, lunch, or dinner. Meal prep doesn’t always have to happen in one big session. Micro sessions, squeezed in when you have a little time to spare works great, too!

When I make roasted sweet potatoes, I love to use the Montreal blend from Teeny Tiny Spice Company, or a combo of chili powder & cumin. Whatever spice blend you choose, check the label to make sure it’s made with recognizable ingredients, and none of the junk that’s going to interfere with your health.

If you’re cooking organic potatoes, go right ahead and enjoy the eating the skin, too! It’s a good source of vitamins and minerals such as iron, potassium, and b vitamins, and contains a good dose of fiber, too. Conventional (not organic) potatoes are on the “dirty dozen” list when it comes to pesticide use, so, in that case, avoid eating the skin.

These roasted sweet potatoes can be tucked into just about any meal!

Print Recipe
 Roasted Sweet Potatoes
Course Salads & Side Dishes
Servings
(depends on amount of potatoes)
Ingredients
Course Salads & Side Dishes
Servings
(depends on amount of potatoes)
Ingredients
Instructions
  1. Rinse potatoes and scrub clean. Cut in half lengthwise, rub cut side with a little bit of oil, and then season with salt and your favorite spices. I love to use the Montreal blend from Teeny Tiny Spice Company, or a combo of chili powder & cumin.
  2. Place cut side down on a baking sheet, and bake at 400F for about 30-40 minutes (until soft).
  3. Or, if you prefer, cut potatoes into wedges or cubes, and toss with some olive oil or avocado oil and whatever spices you enjoy. Roast at 425F until they are browned to your liking.

Immersion Blender for the Win!

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My kitchen space is tight, so I am verrry choosy about kitchen tools and gadgets. One-trick ponies have no place in my cozy kitchen (avocado slicer, I’m lookin’ at you). My immersion blender, however, has earned every bit of real estate it occupies in my kitchen. If you don’t own one, you might want to think about it. I use mine all the time to puree soups, sauces, and dressings. All the time. Especially sauces & dressings – I throw a few fresh ingredients in a jar, puree for a minute, and then I have a *real food* awesome sauce that makes a meal taste AMAZING. And unlike using a regular blender, there’s no extra pitcher to wash because an immersion blender allows you to blend right in the pot or jar. No extra dishes! Woohoo!

So, channel your inner June Cleaver/ Julia Child and add one of these bad boys to your kitchen tool set. And look for one like this Breville that includes a whisk attachment so you can have whipped cream in 30 seconds.

Building a Better Bowl

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Yes, there are some shortcuts in life, especially in the kitchen! Building a tasty, real-food meal can be done quickly and painlessly if you have ingredients ready to go.

Start with prepped foods and ready-to-eat store-bought ingredients, like precooked chicken sausage and prewashed greens. Try batch-cooking some proteins, a sauce/dressing or two, veggies, and other slow carbs. Yes, you will need to do a little bit of prep earlier in the week, but the minimal time you spend prepping will save you hours of time throughout the week. You save yourself the time of starting from scratch every meal. It also reduces the time you spend just *thinking* about “what’s for dinner?”, “what’s for lunch?”. Instead, you can use your time to think about more fun things like coffee, chocolate, and weekends.