Nourished not Famished

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

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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.

Decadent Five Layer Dip That’s Healthy Enough For Dinner

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the dip that’s a dinner, too
click here to jump to recipe

Yup, you can have your dip and your health, too. It’s easy to dismiss dip as party food only, to be enjoyed without the goal of actually eating healthy. Well, this dip recipe (that’s honestly more of a meal than a dip) is your game changer. It’s easy to assemble, is chock full of vegetables, protein, and slow carbs, AND includes all of those 5-Layer-Dip essentials: avocado, cheese, and a bit of sour cream. Yes, your favorite game-day appetizer can be your Tuesday night dinner! And let’s not forget that you can always dump any leftovers into a container and pack it for lunch tomorrow.

And, no, I didn’t resort to anything gross like lowfat cheese and fake meat in a misguided attempt to make this healthy. Uh uh. No way. I would never do that to you guys. You deserve better. Instead, I made a few tweaks that shifted this into “healthy enough for everyday”, while still giving you the full fiesta experience that a proper five layer dip should provide.

  • The bottom layer is your basic refried beans. Refried beans are essential to a five layer dip, and are a great source of slow-acting, satiating carbohydrate (that also happens to include a bit of protein, too). Beans are considered the world’s #1 longevity food, so there’s that, too. Wowsers, right? To keep things easy, I use canned refried beans. I used fat-free because the other types of refried beans (labeled “traditional”, etc.) are often made with low quality fats that are more harmful than healthful. This is where the avocado layer comes in . . .
  • The dip is topped with a generous layer of avocado, which is an excellent source of heart-healthy, anti-inflammatory monounsaturated fat. But wait, there’s more: avocado also is a rich source of potassium, fiber, vitamin K, folate, vitamin C, and more.
  • I added a cup of cauliflower rice (store-bought, straight from the freezer) to the ground turkey. This does not change the texture and taste of the meat layer of this dip. It does, however, painlessly add yet another serving of vegetables to your day. Winning!
  • Instead of chips, I’ve included some healthier options for scooping up. A few options are red pepper strips, homemade corn tortilla chips (which results in chips made with a healthier fat such as avocado oil), or even Ezekiel sprouted grain tortillas you can oven bake for a sturdy chip. Of course, if you (or your loved ones) have a “from my cold dead hands” relationship with classic store-bought tortilla chips, I’m not going to get in your way. This is a no judgment zone.
  • I included some cheese and sour cream in this dip, because, hey, did you even five layer dip if it didn’t include those? I aimed to include enough to satisfy without going overboard. In case you were wondering, yes, a bit of dairy now and then is fine for you, provided you aren’t lactose intolerant. Ideally, opt for grass-fed sources of dairy if possible (but don’t sweat it if that’s not an option). Of course, if you’re lactose intolerant, feel free to subtitute with your favorite dairy-free stand-ins.

I am a big fan of any shortcut that makes a real-food lifestyle easier. Feel free to use store-bought taco seasoning when you make this, but please check the ingredient label for any funny business. You don’t need weird fillers and mystery ingredients in your food. Or you can use what you probably already have in your spice rack, and make my recipe for Taco Seasoning. Keep things easy by passing off the spice recipe to someone else in your household. Hey, if you’re making this incredible five layer dip for them, it’s the least they can do.

If dips are an essential part of your eating life, check out my recipes for 5-Minute Hummus and also Buffalo Chicken Hummus Dip.

leftovers all packed up for tomorrow’s lunch

Print Recipe
 Decadent Five Layer Dip that's Healthy Enough for Dinner
Have your dip and your health, too with this satisfying and nourishing Mexican Five Layer dip. Perfect for an easy weeknight dinner, an appetizer, or for a snack.
Course Appetizers, Main Dishes
Cuisine Mexican
Servings
generous entree portions (serves more if used as an appetizer)
Ingredients
Dip ingredients
Dipping options (Pick and choose. You do you.)
Course Appetizers, Main Dishes
Cuisine Mexican
Servings
generous entree portions (serves more if used as an appetizer)
Ingredients
Dip ingredients
Dipping options (Pick and choose. You do you.)
Instructions
  1. Preheat oven to 350F.
  2. Heat the avocado oil over medium heat in a medium skillet. Add ground turkey. Stir frequently until browned, continuously breaking up the meat into the smallest possible pieces. You might need to turn up the heat beyond medium for part of the cooking process.
  3. Add the taco seasoning to the meat, and stir to combine.
  4. Add the frozen riced cauliflower, and stir to combine. Heat the turkey mixture for about 2-3 more minutes. Set aside.
  5. Spread the refried beans into a 9x13 baking dish, smoothing out evenly with a spatula.
  6. Top the bean layer with the turkey mixture. Spread out the turkey mixture so that it's even distrubuted.
  7. Scatter the shredded cheese over the turkey layer.
  8. Bake in preheated oven for approximately five minutes, long enough to melt the cheese.
  9. Allow baked mixture to cool for a few minutes.
  10. Top with diced avocado, scallions, sour cream, and cilantro.
  11. Serve with your choice of sides (see dipping options above).

Lazy Huevos Rancheros with Black Beans

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I get it. You want a hearty, delicious breakfast that’s going to keep you going all morning, but you don’t want to spend lot of time making it.

Maybe it’s the weekend, and it’s your only chance to have a chill morning at home. You don’t want to spend forty five minutes making breakfast.

Or, maybe you have a little time to sit and enjoy breakfast on a weekday morning, but you don’t have the wiggle room to play gourmet chef.

I got you covered with this lazy version of huevos rancheros.

In this version, you don’t need to chop anything (unless you feel a pressing need to chop the cilantro). You don’t need to make your own fresh salsa.

And guess what? Even with all of the shortcuts, it still tastes like a decadent brunch dish you would have ordered had you gone out. But you didn’t, you smart cookie! You stayed home in your pjs, saved yourself some money (because, brunch prices, ugh!), and enjoyed this quick and easy breakfast right there in your own kitchen. Go ahead, give yourself a pat on the back for being a financially responsible adult who knows how to live the good life on a budget. Way to start the day!

Kitchen tip: I use a 10-inch skillet to make this meal.

Print Recipe
 Lazy Huevos Rancheros with Black Beans
Course Breakfast, Main Dishes, One Pan Dinners
Cuisine Mexican
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Course Breakfast, Main Dishes, One Pan Dinners
Cuisine Mexican
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Heat skillet to medium (I used a 10-inch skillet). Add oil to skillet.
  2. Throw in a small handful of greens if you like (I had some massaged kale leftover from a dinner salad a couple of days ago).
  3. Add salsa to skillet.
  4. Add drained, rinsed black beans.
  5. Let salsa and bean mixture simmer gently for a couple of minutes
  6. Crack four eggs into skillet (arrange as artfully as you like).
  7. Sprinkle with 4 tablespoons (a.k.a. 1/4 cup) shredded cheese.
  8. Season with salt and spices (I used salt, cumin, ground coriander, and chipotle powder).
  9. Cover with lid and cook a couple of minutes more until eggs are set.

Sheet Pan Chicken Fajitas

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Let’s be honest. Who wants to slave away in the kitchen at dinnertime every night? Nobody! That’s why I love these Sheet Pan Chicken Fajitas. They are so easy to make, it barely counts as cooking, for reals. It’s the perfect meal to feed a crowd, whether that’s just the fam, or if you’re doing some entertaining. It’s easy to double, or even triple, and you can serve it with a variety of sides to meet everyone’s taste and dietary preferences. My kids love to have these with tortillas, while I like to stick with a slow-burning carb like black beans. Roasted sweet potatoes are great with this, too. It would also work on rice or even cauliflower rice for those who need to avoid legumes and grains.

Serve with avocado, sour cream, and cilantro, and I guarantee that all of your fajita dreams will come true.

Sheet Pan Chicken Fajitas, served bowl style

Here are a few tips to make this dinner even easier . . .

JUMP START

Here are some ways to jump start your prep ahead of time, which will make this dinner come together even more quickly.

  • Mix fajita spices and oil ahead of time. Even better, have one of your kids or your spouse do this step for you! Outsourcing is key for successful meal prep.
  • Slice chicken and place in a container or ziplock back with the spices and oil and store in the refrigerator. This can be done a couple of days in advance.
  • Prep the beans and rice on your meal prep day at the beginning of the week.

If you follow these jump start steps, all you need to do the evening you cook this meal is slice up the onions and peppers, add them to a sheet pan with the chicken, and bake in the oven. Simply reheat your prepped beans and rice.

NOW & LATER

Leverage your time and efforts in the kitchen with simple, easy strategies that leave you with dinner tonight AND extras to get you through other meals this week:

  • Consider doubling this recipe. A double batch will fit on two sheet pans. This will give you enough extras to use for lunches like fajita tacos or fajita bowls.
  • If you end up with leftover fajita veggies, they’re great tossed into a frittata. Fajita Frittata! Say that three times fast, I dare ya.
  • If you make extra beans and rice, you can easily use that in other meals throughout the week. If you have leftovers you’re not going to use in time, just pop them in your freezer for another week. I like to preportion out my grains like rice before freezing, that way I can easily grab exactly what I need to quickly add to a lunch now and then.
Print Recipe
 Sheet Pan Chicken Fajitas
Course Main Dishes, One Pan Dinners
Cuisine Mexican
Servings
Ingredients
Course Main Dishes, One Pan Dinners
Cuisine Mexican
Servings
Ingredients
Instructions
  1. Preheat oven to 400F.
  2. Combine spices and olive oil in a small bowl.
  3. Combine chicken strips and veggie strips in a large bowl. Pour the spice mixture over the chicken and veggies, and stir to coat completely.
  4. Place the chicken and veggie mixture on a large, rimmed baking sheet.
  5. Bake for 30-35 minutes, stirring halfway. Cook until chicken internal temperature has reached 165
  6. Serve with following options: canned black beans (drained and rinsed), sour cream, ripe avocado, chopped cilantro, soft tortillas or brown rice.

Quick & Easy Chili-Lime Spiced Shrimp, Cucumber, and Avocado Salad

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It’s true, I do love to cook, but, I’m also living in the real world. I don’t have hours of time to prepare meals, and I bet you don’t either. I also don’t want to rely on processed, nutrient-poor foods for the sake of convenience. That’s why I look for meals that meet my top three requirements:

  • real-food ingredients
  • quick and easy
  • delicious

This no-cook meal, Chili-Lime Spiced Shrimp, Cucumber, and Avocado Salad checks all the boxes! Little conveniences like frozen cooked shrimp and canned beans add up to huge time savings without sacrificing flavor. It’s loaded with veggies, and the shrimp and avocado will leave you feeling fueled and filled. I whipped this recipe together on the fly one day as I rummaged through my kitchen, putting together a few lunches to get me through the week. This meal packs well as a lunch, but is also perfect for a busy weeknight when you’re short on time and need a quick-prep dinner.

I like to round out this meal with some additional carbs (brown rice is my favorite with this). Yes, technically the cooked rice means this isn’t a 100% “no-cook” recipe, but, it can be if you rely on batch-cooked rice that you included in your weekly meal prep (yes, that’s often the secret to my no-cook meals!). If you choose not to add that extra carb, consider increasing the olive oil amount a little bit.

The directions below are for two servings. Feel free to dial up or down the servings to meet your needs. If you pack up a couple for lunches, it’s best to hold off and add the avocado the day you will enjoy your meal.

All packed up for lunch (variation here is refried beans instead of black beans)

 

 


Print Recipe


Quick and Easy Chili & Lime Spiced Shrimp, Avocado, and Refried Beans

Course Main Dishes

Servings


Ingredients

Course Main Dishes

Servings


Ingredients


Instructions
  1. Add all ingredients to a large bowl, and gently combine. Enjoy!

Black Bean Soup

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Hey, whatcha cooking this Meal Prep Sunday? A comforting, cozy, nourishing soup is a no-brainer to add to your meal prep list. It’s pretty easy and straightforward to make, and can be reheated easily throughout the week to include with lunches and dinners (heck, it could even work with breakfast if you like!). This black bean soup is a regular in our house.

FYI – if you are unfamiliar with sherry vinegar, rest assured that it’s easy to find. You’ll find it in just about any supermarket.

If you don’t have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender’s directions on how to safely blend hot foods.

If you’re in a soup kind of mood, also check out my recipe for Creamy Butternut Squash Soup.

Please leave a comment if you make it – would love to know what you think. Enjoy!

p.s. If you don’t have an immersion blender just yet, this recipe is the perfect reason to finally go out and get one. Just sayin’.

Print Recipe
 Black Bean Soup
bowl of black bean soup
Course Soups & Stews
Servings
Ingredients
Course Soups & Stews
Servings
Ingredients
bowl of black bean soup
Instructions
  1. In a large pot, heat oil over low to medium heat. Add celery, onion, and red pepper, and saute until they soften.
  2. Add garlic and stir for one minute. Add spices, bay leaf, and salt, and stir for one minute.
  3. Add broth, black beans, and sherry vinegar. Simmer for 20-30 minutes.
  4. Remove bay leaf. Just before serving, scoop out about 1 cup of the beans and set aside (a liquid measuring cup like a Pyrex one works well for this step). Using a handheld immersion blender, blend the remaining soup mixture that is in the pot. Return the unblended, whole beans (that you set aside) back to the 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.

5-minute Hummus

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If someone had told me a few years ago that someday I’d routinely be making my own hummus, I would have laughed at the absurdity. Well, never say never. These days, I make it on a regular basis – maybe once every two or three weeks as part of meal prep.

I used to believe that making hummus would be difficult and time consuming, and I didn’t see any need to make my own when I could simply buy it at the store.  I was motivated to finally try making my own when I got tired of paying SO much for those tiny little tubs of hummus at the supermarket (have you seen the price lately??). Also, as I began to read nutrition labels a bit more closely, I realized that many hummus brands contain poor quality, inflammatory, highly refined oils.

When I make my own hummus, I’m not only saving a bit of money, I’m also able ensure that it doesn’t contain those icky inflammatory oils. And the best part? I was pleasantly surprised to learn that making hummus is ridiculously easy! Seriously, if you know how to turn on your food processor, you can make hummus.

Hummus is a great addition to a bowl meal.

Hummus is super versatile, which is a nice bonus when you’ve actually taken the time to make it yourself. We enjoy it as a dip with veggies for a snack, in a mediterranean bowl meal, added to a salad or wrap, or even thinned with red wine vinegar to make a creamy dressing. It’s also delicious spread it on roasted eggplant slices, for a hearty snack or a side to round out your meal. It’s a meal prep staple in our house.

Give it a try in your meal prep this week! I swear it will make your life easier as you pack lunches and throw together meals.😊

An easy, well-rounded snack: hummus and veggies.

Great as a spread on roasted eggplant slices with greens.

 

 

 

 

 

 

 

 

 


Print Recipe


5-minute Hummus

Course Appetizers, Snacks
Cuisine Mediterranean

Servings


Ingredients

Course Appetizers, Snacks
Cuisine Mediterranean

Servings


Ingredients


Instructions
  1. Add all ingredients except water to a food processor, and blend until almost completely smooth.

  2. Add water as processor is running, and blend until completely smooth.

Easy appetizers: Salad-on-a-Skewer & Sprigs in a Blanket

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So much entertaining this time of year, right? I looove it, but I don’t want to spend the holiday season stuck in the kitchen! If you happen to party with me this time of year, you’ll probably see these quick and easy appetizers make an appearance.

Salad-on-a-Skewer and Sprigs-in-a-Blanket (a.k.a. prosciutto-wrapped asparagus) are a breeze to make, and also pack in a lot of veggies. And, let’s face it – it’s nice get a few veggies in this month in between all those Christmas cookies. These appetizers are also free of refined carbohydrates (unlike the usual appetizer choices full of bread and crackers).

Salad-on-a-Skewer:
I used the small bamboo skewers, and loaded each with a chunk of roasted beet (you can skip the roasting yourself and use the precooked), a few leaves of baby spinach, and a chunk of blue cheese (I found some Danish blue cheese that was firm enough to hold up to being skewered). Last, I drizzled them with some sherry vinaigrette (recipe below – makes a big batch to keep for other meals and salads during the week).

Sprigs-in-a-Blanket:

Works best with thick asparagus spears, but I could only find thin ones at my supermarket, so I just wrapped two sprigs in each. Spiral wrap a proscuitto slice around the asparagus, and cook on a baking sheet at 450F until prosciutto is crispy (5-8 minutes). Halfway through cooking, rotate the spears for even cooking.

Print Recipe
 Sherry Vinaigrette
Course Appetizers, Salads & Side Dishes
Servings
Ingredients
Course Appetizers, Salads & Side Dishes
Servings
Ingredients
Instructions
  1. Add all ingredients except olive oil to a bowl or jar and whisk to combine. Slowly drizzle in olive oil, a little bit at a time, whisking to combine. This makes a large batch, leaving you plenty for the rest of the week.