Now that I am a full-time dietitian I have the typical 40-hour (plus more…) schedule, which has me coming home around 6pm wanting nothing more than to sit on my butt and stay there all night. The last thing I want to do is cook, but since I try to eat healthy and practice what I preach, I know we can’t just order out every night or eat from a box. The solution to this problem is to prepare food ahead of time, which means taking about 1-2 hours each Sunday to cook meat and vegetables for the following week. I also gather all of the ingredients that need consumed within the next week so I can use them in our meals. Here are some examples of some recent dinners;
Loaded Nachos; yellow corn tortilla chips, topped with spinach, black beans, nitrate-free low sodium bacon, chunks of cooked sweet potato, grilled organic chicken, and shredded cheddar cheese
Spinach Spaghetti Salad: Spinach, cooked spaghetti squash, black beans, organic chicken, canned tomatoes (plain), shredded cheddar, rice vinegar, pepperChicken, Yogurt, and Spinach Wrap: Whole wheat tortilla, grilled chicken, plain 2% Greek yogurt, nitrate-free low sodium bacon, spinach, sprinkling of parmesan cheese, Red Hot, mixed spicesSpinach Salad: Spinach, 2 hard boiled eggs, nitrate-free low sodium bacon, shredded cheddar cheese, rice vinegar and a dab of blue cheese dressing
And yes, it’s clear that Nick and I will be turning into Popeye very soon. There is spinach in each of these meals! We’ve also been into the nitrate-free bacon. No longer will I buy turkey bacon thinking it’s healthier. We like the real stuff, without the nitrates. Nitrate-free meats should be available at a store near you, as they are becoming more and more popular among consumers. Nitrates and nitrites are used for preservation and can actually produce carcinogens in your body. NO BUENO!We also did Wendy’s one night because we wanted to try out their new “salad combo” deal. It may not be available in your area yet because Columbus is a tester city. Basically you get to choose a salad and one side for $4.50. This is the Apple Pecan Chicken Salad and a baked potato (I didn’t eat the apple because it’s not on my low FODMAPs diet). This was a good deal, but not something we would do often.
QUESTION: Each of the above meals took me about 15 minutes to prepare (or order…hehe), and are loaded with nutrients. What’s your favorite “simple and healthy meal”?
Today I’m going shopping with Nicole. I love shopping with friends when I am not stressed (I only have one more thing to buy for Christmas!). It should be relaxing and fun. We’re also stopping at Trader Joe’s, which is always a good time