Grabbing and going made healthy
To make eating on the go healthy and easy, try prepping foods that can be used to make various meals and options.
We can spend one day prepping and the rest of the week eating meals that are as easy as a frozen pizza or canned/boxed meals but way healthier.
This took me 1.5 hours to prep. Can you find that time once a week?
1. Refried Beans
1 can refriend beans
2 shredded carrots
1/2 chopped green pepper
1 clove garlic (minced or pressed)
1 tsp cumin
2 tbsp coconut oil
Heat oil, add garlic. When fragrant (about a min) add cumin, stir. Add carrots and peppers, stir in to coat with garlic and cumin. Add beans. Cook to heat. Done! Store in refrigerator.
2. Black beans with corn and carrots
1 can black beans (or 1 cup dried, soaked over night and cooked, then drained)
2 cloves garlic (minced or pressed)
4 shredded carrots
1 cob of corn (use knife to cut down corn off the cob)
2 tbsp coconut oil
1/4 tsp reg or smoked paprika
1/4 tsp onion powder
optional 1/4 tsp old bay seasoning
Heat oil, add garlic. When fragrant (about a min) add spices, stir. Add carrots, corn, stir to coat. Add beans. Cook to heat. Done! Store in refrigerator.
1 cup= one week supply for a single lady/gentleman
2 cups= one supple for 2 peeps
- Cook as per directed. Done! Store in refrigerator
4 &5. Steamed Beets
1 bunch each golden and red beets
Remove greens. Leave peeling on, it's easier to remove once cooked! I know, big secret.
Cut into appropriate sizes to fit in steamer. Cook until tender to poke with fork. Done! Store in refrigerator
6. Sautéed Beet Greens & Spinach
Greens from 2 bunches of beets
1 bunch of spinach
juice from 1 lemon
4 cloves of garlic (minced or pressed)
1 tbsp (maybe more) olive juice
Remove stems from greens. Mix with spinach and coarsely chop. Heat oil, add garlic. When fragrant (about a min) add greens, heat until just wilted. Add lemon juice.
Done! Store in refrigerator
7. Steamed Asparagus
1 bunch of asparagus
I chopped 1/2 into 1" pieces and left the other in full stem, trimming the end bit.
Steam in steamer or bring 2-3 inches of water to a very light boil and add in asparagus cooking until bright green. Only 2-3 mins. Done! Store in refrigerator
The above gives you many options! I like to make tacos, salads and use the abundance of beets in juice! You can also make burrito bowls and wraps or make something fresh and use some of the above as your sides.
Here are some of the things I throw together on the regular:
Lemon Basil Beet Juice Juice!
4-5 sprigs of lemon basil ( or reg basil)
hearty handful of your stemmed beets
2' pieced of ginger (peeled and chopped a bit)
16-20 oz water
Remove basil leaves from stems. Add all of the above to blender. Yum!
Salad in a jar
Take this to work or wherever!
24oz Mason Jar
Dressing of choice (homemade recipe at bottom)
Mix of above prepped foods
Pictured above in order:
-Black Beans with carrots and corn
-Mixed lettuce ( keep lettuce at the top and you can make days ahead and it won't go soggy)
To eat: Find a plate or bowl. Pull out lettuce and the rest will come tumbling after it.
(below are approx measurements. Play around to taste)
-3 Tbsp Olive Oil
-1 Tbsp Grapeseed Oil
-1 Tbsp apple cider vinegar
-1 tsp Dijon Mustard
-1 tsp honey
-1 tsp Tahini
-1/2 lemon juiced
-2" piece fresh ginger (peeled)
Add all to small blender
Some kind of amazing taco
Refried beans or black beans with carrots and corn (recipes above)
Steamed golden beets
Hot sauce of choice
Toast corn tortilla on stove or heated flat pan.
Reheating- 3 mins to reheat (no microwave, heat with a little oil in a pan)
Steamed veggies- leave cold or reheat in a pot with boiling water, less than 1 min
Assemble! Really fun for kids and big kids!!
Enjoy! Contact me for more ways to find healthy in stolen moments/limited time/conflicting diets under one roof/ modern busy lifestyles!