Nourished not Famished

Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

batch cooking

Rosemary Roasted Butternut Squash

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The perfect balance of savory and sweet, Rosemary Roasted Butternut squash is a cinch to make and is a perfect, versatile batch-cooking item to have on hand to add to meals all week long. Butternut squash is a colorful, starchy vegetable, which means it is not only super-fueling, but also loaded with plenty of vitamins, minerals, fiber, and antioxidants.

all batch-prepped and ready for the week!

Ways to enjoy this easy recipe:

  • As a colorful, veggie addition to any basic meal, especially delicious with roasted chicken, turkey, or pork
  • Add to a comforting, nourishing bowl meal, along with other veggies, protein of your choice (for example, egg, tofu, tempeh, poultry, pork, beef, or lamb, etc.). Drizzle bowl with a delicious sauce or dressing, and add some beans, too if you like.
  • Add to a breakfast bowl, with eggs and sauteed greens.
  • Roll it over into a soup: puree with broth, and add a splash of something creamy like cream or coconut milk
  • Add to a salad
  • Mash it, and use as a “bed” at the bottom of your plate, and top with grilled meats and other veggies.
  • Use it in place of tomato sauce on a flatbread or pizza. Mash the cooked squash, spread on your pita/dough/crust, and add cheese and mushrooms for an amazing combination!

what you’ll need

Print Recipe
 Rosemary Roasted Butternut Squash
Sweet, savory, and garlicky, this easy recipe is a great addition to your batch-cooking favorites!
roasted squash on sheet pan
Course Salads & Side Dishes
Servings
Ingredients
Course Salads & Side Dishes
Servings
Ingredients
roasted squash on sheet pan
Instructions
  1. Place oven rack in center of oven. Preheat oven to 400 degrees F.
  2. Combine all ingredients thoroughly. (You can do this directly on your sheet pan, or in a bowl.)
  3. Spread squash out evenly on sheet pan. Roast for 45-50 minutes, or until squash begins to brown slightly.
Recipe Notes

Note: If you double this recipe, use two sheet pans, or roast just one batch at a time if you've only got one sheet pan. Avoid "crowding" the squash on the sheet pan, because that will result in steamed rather than roasted squash.

Simple Roasted Chicken Breasts

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Crispy, flavorful skin + juicy, tender inside = roasted chicken perfection

Basic, easy, yet simply amazing

Sometimes going the basic route can yield the most stunning results. Like the classic “little black dress”. Or like this simply seasoned roasted chicken.

This straighforward, easy-peasy recipe will help you churn out reliably tender, juicy, delicious chicken breasts every time.

  • This roasted chicken is the perfect anchor for a classic “Sunday dinner” kind of meal, with the usual pairings of roasted potatoes and savory vegetables.
  • It’s also a perfect way to batch prep a big pile of chicken to set yourself up for some easy meals during the week. Shred it, chop it, leave it whole – whatever way works for you.
  • Grab your spice blend.
  • Rub it on, and under
    the skin.
  • Roast at 375 degrees.

What you’ll need

  • Chicken. (Obvs, I know.) For this recipe, select bone-in, skin-on chicken breasts. Yes, even if you have no intention of eating the crispy, delicious skin (you probably won’t be able to resist that part, just saying). Bone-in, skin on chicken breasts deliver far superior results – tender, juicy, flavorful. So, please just put down those boneless, skinless chicken breasts, okay? You can just remove the skin very easily after cooking if you want to avoid it. This type of chicken is typically labeled “split chicken breasts”.
  • Roast Rub/Spices Okay, you can do your thang here, and choose whatever spices and herbs you like to use on chicken. Feel free to try out my classic, roasted chicken spice blend recipe if you’re looking for a blend to try. Or keep it super basic with simply salt and pepper. Whatever blend you decide to use, please make sure it includes salt. Salt not only significantly enhances the flavor of your chicken, it also helps tenderize it, yielding juicy, succulent chicken. If you are able to salt (and/or add your spice blend) your chicken ahead of time, go for it. The longer you allow the salt to work its magic, the better the results.
  • A roasting pan or sheet pan I usually use a large, heavy gauge rimmed baking sheet for this. I typically include intentional extra on the pan, to ensure I have plenty extra to stash away as “batch prep gold” to use for several days. Whatever amount of chicken you decide to roast, make sure you do not crowd the pan. Give the breasts a lil’ bit of breathing room. This will insure that lovely, crispy roasted texture you’re going for (instead of soft, squishy steamed chicken which is the result of cramming too much chicken in the pan).
  • A meat thermometer, preferrably instant read Okay, I’ll be honest. This is OPTIONAL. And you may be fine without it if you have Julia-Childs-level kitchen skills and can tell the exact moment when your chicken has been cooked to perfection. I know my own current culinary limits and I’m not at that level just yet. That’s why I love using a meat thermometer to take the guess work out of it. I’ve had a good experience so far with this meat thermometer, the Javelin from Lavatools.

But wait, there’s more

Don’t throw away those chicken bones. Once you are done picking the cooked chicken off the bones, store those bones in the fridge or freezer. They are the perfect starter for homemade chicken broth! If that sounds like a colossal task, I am happy to tell that making broth is quite the opposite. It’s actually pretty straightforward and easy. If you have an Instant Pot, try out my super easy Instant Pot Chicken Broth recipe.

I’d love to know if you give this a try, and how you incorporated it into your meals throughout the week!

Print Recipe
 Simple Roasted Chicken Breasts
Course Main Dishes
Servings
Ingredients
Course Main Dishes
Servings
Ingredients
Instructions
  1. Preheat oven to 375 degrees.
  2. Arrange the breasts on the baking sheet evenly. Do not overcrowd.
  3. Sprinkle and rub with whatever seasoning you are using. Try to rub some of the spices and salt under the skin, and also rub it on the outside, all over. Optional: drizzle with oil.
  4. Bake at 375 degrees for 40 minutes or so, until it internal temperature hits 165F in the thickest part of the breast (approximately when the juices run clear).
  5. Remove from oven, and let chicken "rest" for 15-20 minutes before slicing. This will help the chicken retain its juices (instead of running out into the pan).

Sheet Pan Frittata

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Repeat after me:

A fueling, tasty breakfast ready and waiting in my fridge definitely makes it easier to get out of bed in the morning! 

Okay, okay. No, you don’t have to repeat that. But, yes, I am trying to sell you on just how good it feels to wake up knowing that you already have breakfast figured out and done. It’s a beautiful thing.

When this is ready and waiting in your fridge, you know it’s going to be a good breakfast.

I don’t know about you, but having a ready-to-eat breakfast is my favorite way to start the day. On a busy weekday morning, I don’t even want to think about any kind of meal preparation. Getting out of bed is hard enough on its own! Prepping a big batch of breakfast foods like this sheet pan frittata really helps me solve that challenge. And when breakfast feels this easy (and delicious), it somehow makes me feel a lot more prepared to plow through the rest of the day’s challenges and tasks. 

If you want to auto-pilot your breakfast, and you’re also looking for easy ways to add more veggies to your plate, this sheet pan frittata is your solution.

You can make this at the beginning of the week, and dip into it for days, in lots of different ways:

  • Pair it with some fruit on the side.
  • Slap it on a piece of whole-grain bread (like this Mestemacher rye I love), or tuck into a wrap.
  • Use it to build a brunch-worthy meal by enjoying it with some Greek yogurt, berries, (and maybe oats, too?) on the side.
  • Heck, you can even enjoy it as a snack!

To make this recipe even easier, feel free to rely on pre-chopped/shredded veggies, or your leftover cooked veggies for your add-ins. This can save you one step on the prep.

So, the basic steps look like this (see recipe text below for full instructions):

Add-in ideas:

  • Mushroom, arugula, and feta: 10-12oz sliced mushrooms, several big handfuls of arugula, ¼ cup feta
  • Western omelet-style: 1 large onion chopped, 1 ½ green bell peppers chopped, 1 6 oz. package Canadian bacon, chopped
  • Broccoli, sliced tomato, and oregano
  • Whatever veggies you have on hand that you need to use up! 
  • Really, whatever combination sounds delicious to you.

I’d love to know how it goes if you add this to your meal prep this week! What did you use for your add-ins? What did you pair it with to make a meal? 

Print Recipe
 Sheet Pan Frittata
Easy, sheet pan frittata that helps you hit your veggie goals, and sets you up with a delicious breakfast option for several days. No judgment if you eat it for lunch and dinner, too.
Course Breakfast
Servings
servings
Ingredients
Course Breakfast
Servings
servings
Ingredients
Instructions
  1. If necessary, cook any veggies you’re adding to frittata. You can cook in a heated skillet (using the two teaspoons of oil) until softened, or gently steam, or microwave briefly. Leftover roasted veggies are also a great option for your veggie add-in.
  2. Set aside cooked veggies to cool.
  3. Preheat oven to 400F.
  4. Grease sheet pan *thoroughly*, including every speck of every corner, and up the sides, too.
  5. In a large mixing bowl, whisk eggs. Add egg whites and whisk to combine. Whisk salt and pepper into egg mixture. If you are adding any spices or herbs, whisk them into the egg mixture.
  6. Pour egg mixture into pan.
  7. Gently add cooked veggie (and whatever else you’ve got in there) mixture into egg mixture on sheet pan. The easiest way to do this is just to add a little bit at a time, by hand or with a spoon. Distribute the veggie mixture evenly across pan surface. (If you prefer, you can instead, add veggie mixture to the sheet pan first, and then pour egg mixture over that. Your call.)
  8. If adding cheese, sprinkle across top.
  9. Very, very carefully transfer pan to oven. I will be honest - you need a steady hand for this so you don’t end up spilling liquid eggs all over the place. I recommend sliding the oven rack out slightly before you place the sheet pan on it. And, once you’ve placed the sheet pan on the rack, slide the rack back in very slowly. (Trust me. Learn from my mistakes!)
  10. Bake for 16-18 minutes, or until eggs are set. Let cool before slicing.

Instant Pot Beans: How to Cook Dried Beans (and three reasons to try it)

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Dried beans are one of those foods that will have you singing the praises of cooking with an Instant Pot. No fussing, no watching the pot like when you cook beans on the stove. The Instant Pot reliably delivers perfectly cooked beans once you’ve determined your cook timing preference (and I’ve got you covered with a handy cook-times chart below). Also, check out my step-by-step video below to get you started!

Beans are a powerhouse food, providing both protein and fiber-rich slow-acting carbohydrates, leaving you feeling satiated and satisfied. They are delicious and incredibly versatile, and come in a wide variety of flavors and textures. Black beans, chickpeas, lentils (french, green, black, brown, red, beluga), white beans, pinto beans, cannellini beans, cranberry beans, and tons more options. Each has its own unique texture and taste, so it’s fun to experiment to discover your favorites! And, if you want to get into the weeds on beans vs. legumes vs. pulses, check out this helpful read from Harvard School of Public Health.

Three Reasons to Cook Dried Beans in Your Instant Pot

  1. They taste so much better than canned. The flavor and the texture are a completely different experience than canned. So much so, that if you think you don’t like beans, consider cooking your own, and reevaluate. You might be surprised to discover that you actually DO like beans.
  2. They are very budget-friendly. True, canned beans are also pretty budget friendly. If you’re super-stretching your budget, though, dried beans are definitely less expensive than canned.
  3. It might be a good idea to minimize canned foods if possible, due to some emerging research on potentially harmful effects of BPA-lined cans. Dried beans help you minimize your use of canned goods.

The possibilities are endless with beans . . . they’re great in soups, chilis, in a breakfast skillet with eggs (like these Huevos Rancheros), or pureed in a dip. They work beautifully as a side salad, simply dressed with some oil, vinegar or citrus, herbs, and a bit of alliums (i.e. onions, shallots, scallions, chives, leeks, garlic, etc.).

I love making my Black Bean Soup recipe using beans I’ve cooked in the Instant Pot.

bowl of black bean soup

I am a huge fan of beans based on taste alone, but check out these health benefits, too:

  • increase healthy gut bacteria
  • reduce cholesterol
  • stabilize blood sugar levels

Better than popping a pill, right? And beans are a lot cheaper than medication, too. Just sayin’.

To Soak or Not to Soak?

I am firmly in the camp of soaking beans before cooking, and here’s why:

Increases digestibility. Soaking dissolves the membranes that make up the outer covering of beans. This outer coating contains sugars that can be difficult for your intestines to handle, resulting in the “magical fruit” effect. Soaking first means less gas later. That’s probably good for you, and for those around you.

Helps remove debris. Soaking removes the small amount of dirt, gravel, and other debris that sometimes can be found on beans. Soaking is very effective at removing the debris.

Makes it easier for your body to absorb minerals present in the meal. Soaking reduces the effect of phytic acid, a substance naturally present in legumes. Reducing the effect of phytic acid enhances the bioavailability of zinc and other minerals.

So, have you given it a try? Which beans are your favorites in the Instant Pot?

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.

Stupid-Easy Steel-cut Oats, Instant Pot or Stovetop

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Oats are the ultimate meal prep staple, providing a hearty backdrop to everything from apple-pie oats to a savory version loaded up with eggs, avocado, bacon, and black beans. I prefer the steel-cut oats versus rolled oats or quick-cooking oats because steel-cut oats are a fantastic “slow carb”. A slow carb is a slower digesting carbohydrate, resulting in steadier blood sugar levels and insulin response. This is key to helping you feel steadily fueled and filled from one meal to the next. Also, keeping your metabolic hormones like insulin in check has a huge impact on your overall health. And that is why I get so excited about slow carbs!

These oats are stupid-easy to make, meaning that they take little effort, time, and clean up to prepare (the Holy Grail of meal prep, right?!). We make a big pot of these once or twice a week, and it definitely makes our breakfasts easier to throw together, and even are great in a pinch for a quick savory lunch or dinner.

Overnight oats, berry, and Greek yogurt parfait, paired with hard-boiled eggs makes a hearty, filling breakfast.

Add this one to your meal prep today! This breakfast-in-a-hurry is a favorite in our house. You can prep the oats and hard-boiled eggs at the beginning of the week, and then you’ve got breakfast for your household for several days. And, with no extra prep effort, everyone can have it their own way by changing up the toppings. The oats recipe is easy-peasy, and can be doubled, tripled, etc. if needed. Also, you can freeze any extra to use at another time.

Feel free to experiment with the liquid amounts a little bit to figure out your favorite texture/ level of chewiness.

Make-your-own oats bowl buffet

We start with plain, steel-cut overnight oats, and some hard-boiled eggs on the side for a protein boost. Topping choices for the oats include fruit, nut butters or nuts, plus a random selection of whatever we have stocked – chia seeds, shredded coconut, cacao powder, cacao nibs, homemade roasted nuts, hemp seeds, etc. Finishing touch options include honey, real maple syrup, and spices. When using frozen fruit (we love the frozen berries and cherries), a quick reheat in the microwave along with some of the prepped oats gets the job done. One other option is to thaw your frozen fruit in the fridge overnight.

Savory oats bowl: oats topped with avocado, egg, turkey bacon, wilted greens, black beans, tomatoes, chives, and a smidge of cheddar

oats with cottage cheese, blueberries, toasted walnuts, and cinnamon
delicous with cottage cheese, too
Print Recipe
 Stupid Easy Steel-cut Oats
Course Breakfast
Servings
1/2 cup servings
Ingredients
Stovetop Version
Instant Pot Version
Course Breakfast
Servings
1/2 cup servings
Ingredients
Stovetop Version
Instant Pot Version
Instructions
Stovetop Directions:
  1. Combine all ingredients in a pot, uncovered, and bring to a gentle boil.
  2. As soon as it begins to boil, quickly remove from heat, cover, and set aside until morning.* Do not refrigerate until morning. * It is perfectly safe to soak the oats overnight without refrigeration. The soaking process enhances digestibility of the oats.
Instant Pot Directions:
  1. Combine oats, water, milk, and salt into Instant Pot.
  2. Place lid on securely, and set valve to "sealing"
  3. Set to manual/ high-pressure for 5 minutes.
  4. Allow for natural pressure release.

Muffin-Tin Turkey Breakfast Sausage and Grain-Free Waffles

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Cook once, breakfast like a champ all week long

Nothing goes so perfectly with waffles* or pancakes than a tasty, protein-rich sausage patty, right? Most store-bought options for breakfast sausage are full of junk you really don’t want to be putting into your body (just take a gander at that mile-long ingredient list on the side of the box), but, fortunately, it’s easy-peasy to make your own with ingredients  you can recognize. This recipe is easy to double, which means it is a great staple recipe to keep on your meal prep rotation. These patties are a great addition to breakfast, to help ensure that you are starting your day with satiating, fueling protein! 

You have two options for making these patties – the muffin-tin method or pan-fried in a skillet. I prefer the muffin-tin method, as it makes for much easier clean up all around, especially with the silicone muffin pans I’ve been using lately (brand: Trudeau Maison, I found them at Target). 

*This grain-free, gluten-free waffle recipe is made with chickpea flour, and can be found in the book Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently by David Ludwig, M.D. It’s an amazing book that totally lives up to its title, and is backed by solid science. It’s full of great info, recipes, and meal plans. You can check out the original recipe here, along with a helpful video tutorial. Tip: Though the recipe directions state to separate the eggs (yolks and whites), I usually just add the eggs in whole, and it works fine. #Healthymadeeasy, right?

turkey sausage patties with gingerbread-spiced grain-free waffles, cinnamon apples, and dollop of whipped cream

Print Recipe
 Muffin-Tin Turkey Breakfast Sausage
Course Breakfast, Main Dishes
Servings
Ingredients
Course Breakfast, Main Dishes
Servings
Ingredients
Instructions
  1. Combine the spices and salt, and add to 1lb of ground turkey. Add the spice mixture a little bit at a time so it blends evenly.
  2. Muffin-tin method: Preheat oven to 350 degrees F. In a standard size muffin tin, fill all twelve wells about halfway each. I like to use an ice cream/batter scoop to make this go more quickly. Bake for approximately 20-22 minutes, or until the patties reach an internal temperature of 165F.
  3. Pan-fry method: Form into small patties, then pan fry them over low-medium heat in an ovenproof skillet in a little bit of oil to brown them (I used avocado oil). To ensure they are cooked all the way through, finish them in the oven for a few minutes at 350F, until they reach an internal temp of 165F.