Happy Friday! Have you seen HBO’s new show VICE? Wow, I’m watching it as I type this and am completely hooked. It’s everything I wish cable news shows were- informative, thoughtful, & global stories that mean something. I don’t think it’s the intent of the show, or others like it, but I can’t help but feel incredible compassion towards the various struggles exposed and also incredibly grateful for my current life. I appreciate moments that make you stop, reflect, and put things into a true perspective.
Anyways, this has nothing do with with my new summer salad recipes but…if you’re looking for something new, check it out!
Personally, I try to eat a salad at least once a day. It’s a good way for me to stick to my weight-management plan; mostly nutrient-dense, low calorie-dense foods most of the time. More simply, in the summer my days usually look like fruit for breakfast, large salad for lunch, and then dinner that changes daily. Considering we travel and eat out a lot more in the summer months, eating this way for breakfast and lunch allows me to keep my weight stable while indulging more at restaurants.
Of all the excuses I hear for eating healthy, time/convenience lead the pack. Yup, I totally get it.
While I don’t have children and the various activities associated with raising a family, I do work full time, teach, and run a busy private practice on the side. Oh yeah, and write this blog.
Everyone’s got their thing and sometimes making a healthy meal at 8PM after an exhausting day is #Z on the list of things we’d like to be doing. And while take-out every now and then is perfectly fine and expected, we run into problems when the occasional take-out becomes a weekly occurrence.
I personally practice and preach the idea of make-ahead cooking. Spending a few hours once a week to get your breakfasts, lunches, dinners and snacks organized is worth it so meals can come together in 30 minutes or less.
I usually spend a few hours on Sunday cooking grains, beans, chopping vegetables, blending sauces so that I can have dinner within 20 minutes of getting home from work. I actually enjoy this time; I catch up on hulu or netflix from the week and prep away!
Doing this also prevents dinner from being cereal, toast, or crackers.
My newest favorite make-ahead meal is salad!
I’m sure all of you could whip together an award-winning salad with your eyes closed…which is precisely my point!
Salads don’t need to be fancy. They don’t follow rules. Anything goes as long as you have some lettuce and a dressing.
This one was made by prepping ahead: sliced mushrooms, blanched broccoli, shredded carrots, sliced olives, black beans, while rice, and sliced radishes. All go into Tupperware containers or mixed into a large bowl if you will be eating this in the next day or so.
To assemble: grab a few large fistfuls of spinach, add already prepped ingredients, sprinkle on some sunflower seeds, and add a few slices of fresh tomato and avocado.
Ta-Da! Isn’t that easy? And delicious looking? And perfect? Much better than anything we could have found at the deli or fast food joint.
Let’s share & learn- what make ahead meals do you count on?
2013 is shaping up to be quite the eventful year: my two best friends are getting married, my sister is having a baby girl in July, and my sister-in-law is also expecting a little boy in May.
Ah! Life is so exciting sometimes.
Sadly, I am having to miss out on most of the pre-events: showers & bachorette parties as BL and I will be roaming the streets of Europe. I guess 2013 is a year for us as well, eh?
Think lunch meat sandwiches are healthy? Well, think again. Most people I work with think that their daily turkey sandwich is a ‘healthy’ choice for lunch. I, respectively disagree. For some reason, over the past decade or so, there has been more and more emphasis on the importance of protein. Oh, puh-lease, I rarely have a client who isn’t getting enough protein. Most people, depending on activity level and age, need 50-60g of protein per day (about 0.8-1.0g protein/kg). To put that in perspective, 3.5oz of cooked chicken breast contain ~30g of protein. Considering most Americans eat meat 2-3X a day you can see that protein isn’t something we are lacking in.
Another food that contains protein? Broccoli. Calorie for calorie, broccoli has more protein than a sirloin steak, but the steak also has 55 mg cholesterol and 1.7 grams of saturated fat. Plant foods can be great sources of protein, especially compared to meat sources which are often high in both cholesterol and saturated fat.
Processed meats, like salami, hotdogs, sausages, and lunch meats also contain nitrates. Try cutting back on your processed meat intake and try my “un-turkey” sandwich instead. Other “un-turkey” options: Tofu Salad, California Club, Better than Tuna Salad
The Un-Turkey Sandwich
My go-to sandwich for lunch and light dinners, this hearty sandwich is packed with protein and vegetables.
Ingredients: (makes 4 sandwiches)
Herbed Cashew Cheese (recipe from TheHealthSeeker’s Kitchen)
1 ripe avocado
1 heirloom tomato
1 cup spinach leaves
8 slices sprouted whole wheat bread
Make the cashew cheese.
Assemble sandwiches: Spread thin layer of cashew cheese onto bread slices. Top with 1/4 avocado, tomato slices, and spinach leaves. Repeat to make the rest of the sandwiches.
What’s your favorite un-turkey sandwich?