April 29, 2021
You don’t like to cook? Say it isn’t so!
Just kidding, I get it! We’re busy people, working late, running kids around, doing life…some time there’s just no time!
So how can you eat well when it’s easier to grab a seemingly “healthy” protein bar, pull into a drive through, or skip the meal altogether?
There is a better way, it’s not complicated, and you can do it in under an hour. Prepping a few nutritious staples and filling the fridge with colorful options allows you to put together simple, yet tasty plates (or to-go meals) in minutes. Grab your cutting board and try these 5 super easy, minimal-kitchen-time hacks that can help you balance your busy days!
1. Grill a few chicken breasts: Why cook just one? A cast iron works great if, like me, you are not a grill master. Season with S&P, garlic, EVOO, and a squeeze of lemon. EASIER, but you’ll pay a little extra for convenience: pick up freshly prepared grilled chicken breast, salmon, or a rotisserie chicken at your local grocery store.
2. Roast a rainbow of veggies: A combo of non-starchy and starchy: think zucchini, mushrooms, carrots, broccoli, red onion, asparagus, sweet potato, butternut squash, cauliflower, and bok choy. Cut them into similar sized pieces, season, and roast on a parchment lined baking sheet in a 400 degree oven for 20-30 minutes. Turn half way through. Note, potatoes take a bit longer. EASIER: purchase pre-chopped veggies.
3. Keep salad fixins ready for the week. Wash and tear your greens, and experiment with different textures: romaine, arugula, kale, bibb. Store in a salad keeper or spinner. Dice your favorite add-ons like cukes, bell peppers, tomatoes, hearts of palm, radishes, artichoke hearts, banana peppers, celery, and hard boiled eggs. Store in airtight containers. Don’t forget the avocado for a healthy fat! Not into making your own dressing? Try brands like Primal Kitchen or Tessame. EASIER: grab pre-made salad mixes for crunch variety, but ditch the unhealthy add-ins.
4. Make a big batch of steel cut oatmeal. This makes weekday breakfast a breeze, it travels well, and keeps you satisfied for hours. Have fun with toppings: sliced banana, blueberries, chia and flax seeds, cinnamon, chopped walnuts, even a drizzle of nut butter or honey.
5. Behold the bowl! Truly the easiest and most satisfying meal with lots of flavor, color and texture! Start with a base: brown rice, quinoa, or cauliflower rice. Add a protein: those chicken breasts you already prepared would be perfect, as well as grilled salmon, ground turkey, or shrimp. Prefer to go meatless? Choose beans and veggies. Pile on more crunch and flavor: chopped cukes, tomatoes, scallions, cilantro, shredded lettuce or greens, salsa, avocado. You can even top with a dollop of plain greek yogurt or a sprinkle of cheddar or feta, depending if you’re feeling mediterranean or southwestern. Super tasty and healthy!