It seems that the biggest issue people run into when changing their food habits is time. But with a little planning, you can get your meals done in just a few minutes. One of the best things you can do for yourself is to find a few staple meals that you enjoy. For instance, every day we have a big bowl. We cut up fruit in the beginning of the week, so in the morning aside from pouring the cereal and non-dairy milk, all we have to do is get the cut up fruit from the refrigerator.
We also like to have things like cooked brown rice and beans on hand, already made. It makes life a lot easier if you can do this.
We use a lot of frozen vegetables and fruit, and we have found frozen brown rice and frozen beans in a lot of stores now. Often, frozen is even fresher than ‘fresh produce’. It is flash frozen on the field and holds all of the nutrients just fine.
For lunches, get a nice lunch box or a tiffin. Have your lunch packed and ready the night before so that you are not rushing around the house in the morning trying to get everything together. Knowing what you are going to eat the next day will help a lot as you make changes to your diet. So, have a plan.
Fruit salad with a few chopped walnuts or ground flax seed.
Quinoa: warm or cold with some chopped up fruit, you can add flax seed or a few walnuts if you like.
Oatmeal: with some fresh fruit.
Black bean scramble: Black beans, chopped vegetables, topped with no salt added salsa. Pan “fry” in a big pan using water instead of oil or spray.
Breakfast tacos: black beans, chopped up cooked sweet potatoes, greens, salsa on a corn tortilla.
Salad is always an easy choice, use lots of fresh vegetables! We like topping salad with homemade salsa or a homemade hummus. Make your salads interesting – beans, vegetables, grains and even fruit! We recently discovered that grapes taste great on salads.
Hummus and veggies. Make your own hummus so it is fat free – just chickpeas, add water in the blender as needed, lemon, garlic and nutritional yeast. Serve with raw chopped veggies.
Soup! We LOVE soup. You can dream up all kinds of soup ideas and you can add lots of greens to them! One of my favorites is to take well cooked cauliflower, (1-2 heads) some water, some spices and blend or use a mixer. We add all kinds of vegetables and greens – it’s a very creamy soup.
Chili: Diced tomatoes, vegetables and beans – that’s all you need.. .and a few hot pepper spices if you are brave.
Quinoa salad: cooked quinoa, beans, vegetables.
Rice and beans: Probably one of the easiest things you can do. Just brown rice, beans, vegetables and low sodium salsa. Use big lettuce leaves for “taco shells”.
Collard wraps: We boil collard greens for about 5 minutes (after removing the stem) before we use them for wraps. We like to stuff them with all kinds of veggies, hummus or beans and brown rice.
Sweet potato and toppings: Our favorite is to add steamed kale and black beans, it is delicious and simple.
Zucchini pasta: Slice zucchini with a vegetable slicer to make thin long slices. Top with chickpeas, diced tomatoes, italian seasonings and a little nutritional yeast. We also like this spiral slicer for fun vegetable pasta.
Portobello Fajitas: Slice mushrooms, peppers, onions and add to a shallow pan with a little water – cook with salt free spices. Serve on top of brown rice, and top with shredded cold greens, low sodium salsa and a few slices of avocado.
Fancy taco salad: This is one of our favorite things to make. On a bed of dark leafy greens add chopped veggies, beans, butter nut squash (cut up) or sweet potato (cut up), top with salsa.
Pasta: Any whole grain pasta, tomato sauce (we use POMI), chickpeas and vegetables (we often use frozen vegetables).
You can also make sorbet just by using frozen fruit or a little fruit and ice. (put in a blender until it looks creamy)
Frozen banana makes a great “ice-cream” blend frozen bananas and frozen cherries, and you have a really nice cherry ice-cream. Add a little water to make it easier to blend.
Dates: 2-3 pitted dates make a delicious dessert – to me they taste like caramel.
What are some of your go-to simple meals?