Over the past year or so, I’ve come to realise that many people know what they should be eating – but making it happen is a whole other story. The pace of life is so fast and we’re running in place (or from home to work, driving kids to sports, school, book clubs, dinner dates, the gym, etc) so trying to eat healthy with a limited “time” budget can be a challenge. My whole world is healthy eating/living and even I find it hard at times!
With that in mind, this week the focus is on getting in a good breakfast and lunch with the following recipes – each packed with nutrition and can be accomplished with as little as 15 minutes a day. Try it for one week and I promise that you’ll feel so good you’ll want to continue investing time and energy into your health.
Sunday Night Muesli Delight
On Sunday night, you’re going to grab a big Tupperware container (3-4 litres will do). Grab the following ingredients, toss them into the Tupperware, and shake until combined (this will take you under 10 minutes). Each morning when you wake up, grab about 1/3rd a cup of this mix, top it with Almond milk (or whatever milk you enjoy) and let it sit for 20 minutes till the milk is absorbed…then enjoy. Thank you my amazing teacher and author Caroline Dupont for her inspiration! This makes about 10 servings.
– 2 cups rolled oats
– 1/2 cup chia seeds
– 1/2 cup flax seeds
– 1/2 cup pumpkin seeds
– 1/2 cup sunflower seeds
– 1/4 cup goji berries
– 1/4 cup cranberries
– 4 dried apricots, chopped
– 2 tsp cinnamon
– 2 tbsp honey (optional)
9-5 Work Week Lunch
I’m on the 9-5 Work Week Lunch bandwagon and I’m never getting off. Each time I eat a different variation of this recipe I’m floored by how awesome it tastes. It leave you feeling full, focused, and doesn’t cause bloating or post-meal fatigue. It takes about 15 minutes if you’re using your time wisely and can be done while you’re waiting for your muesli to soak. Again, thank you to Caroline Dupont for sharing this secret with me so that I could share it with you! Here’s how it works:
Get a medium-sized pot and put a grain in it – I like to use one of the following: brown rice, soba noodles, millet, or quinoa. For the purpose of this example, let’s go with quinoa.
In the pot, put 1/2 cup of water and bring it to a boil. Add 1/4 cup of quinoa.
Put a steamer on top of the grain and add in the following (note, when you steam the veggies all their juices will fall into the quinoa which you’re going to eat – score!)
– 2 cups leafy green veggies (I like kale or swiss chard)
– 1 cup of an orange or red veggie (red pepper, carrots, etc)
– 1 cup of bean sprouts (or other sprouts)
Cover and let steam until the quinoa is ready – about 10 minutes.
Pour the quinoa and steamed veggies in a big bowl and mix. Next you’re going to add your seasonings and concentrated protein – here is what I normally add in:
– 1 tbsp pumpkin seeds
– 1 tbsp sunflower seeds
– 1 tbsp walnuts
– 1 tbsp chia seeds
– 2-3 sheets of nori (sea weed)
– you could also add some cooked chicken, turkey, fish, or tofu
– 1 tbsp chives
– 1 tbsp fresh basil leaves
– tbsp fresh cilantro
– 1 diced raw clove of garlic
– 1 tbsp sauerkraut (the fermented kind you find in the refrigerated section of a health food store)
You need a suace to bring this to life. You an use a bit of sesame seed oil, tahini, or ponzu sauce…I make a big patch of sauce on Sunday night and then use it throughout the week. Here is a breakdown of my ponzu sauce that is adapted from the Fresh at Home cookbook (this cookbook btw has a whole chapter on cool sauces and there are 12 copies available at the Toronto Public Library):
– 4 cloves garlic
– 1/4 cup fresh ginger, chopped
– 1.5 stalks of lemongrass (available in the fresh spice/herb section of the fruit and veg section of your grocery store)
– 1/4 cup chili flakes
– 1/4 cup dry white wine
– 2 cup s water
– 1/3 cup soy sauce
– 1/3 cup brown sugar
Combine everything in a pot and bring to a boil. Let simmer for 20 minutes, strain so that you remove all the chunks of garlic, lemon grass, and ginger and store the liquid in an air tight container in the fridge.
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