Week 2
Self Check:
How do you feel?
What changes did you make that you will maintain this week?
What additional changes do you want to make this week?
What are the things that are getting in your way?
It’s Time To Take Back The Kitchen
The food industry has hijacked our tastebuds with convenient foods loaded with addictive qualities. We are convinced that we will have more time to relax and save money by buying inexpensive, prepared food at restaurants or fast food places. The truth is, the only way to save money and return to a healthy state is to choose healthy ingredients and make our own food most of the time and view eating out as a treat.
Initially, it may feel overwhelming too cook daily. Rest assured it will get easier, faster, become very rewarding and eventually feel second nature. In the long run you will need less medication, have more energy, and save money.
Tips For Preparing Quick + Healthy Meals & Snacks
Take 30 minutes once a week to plan your meals and make a shopping list
Keep recipes simple: 3-4 ingredients to start
Start small: commit yourself to making 1-3 new recipes a month
Repeat the recipes so that you can make them with ease
Remember, cooking and prepping gets easier with practice, so what takes 30 minutes now will take 10-15 minutes in the future
Consider themes for your week: Mexican, vegetarian, salad, seafood, take out, dine out
Keep a shopping list: make sure the ingredients to your recipes make it on the list
Stock your pantry with dry ingredients that you will use often (rid your pantry of unwanted items)
Consider pre-chopping veggies for the week
Prepare a salad dressing for the week that can be used for a marinade as well
Buy pre-washed greens
Shop farmers markets, health food stores, or online health sources for convenient, healthy foods
Buy prepared roasted chickens (at health food stores only so that it is organic and natural)
Cook once, eat 2-3 times: make ahead 1-2 grains and 1-2 meats at the beginning of the week to use in multiple meals
Quinoa 3 Ways: Incorporating The “Cook Once Eat 2-3 Times” Principle with Greens
Quinoa:
Prepare 4-5 cups of Quinoa at the beginning of the week.
Meal #1 Kim’s Anything Goes Quinoa
1 cup quinoa cooked and cooled
2-3 T sesame oil or olive oil
2 T apple cider vinegar
1-2 chopped oranges or clementines
1/4 c toasted pine nuts or other nuts
1/4 c dried cheries or raisins
2 diced green onions
salt and pepper to taste
Combine and serve chilled
Meal #2 Kim’s Cheat Stuffed Peppers
4 red peppers gutted and cut in half
2 black bean burgers
2 cups of Quinoa cooked and coole
1/2 cup salsa
2 tsp olive oil
Mash bean burgers and combine with other ingredients.
Stuff the peppers and bake at 350 for 30 minutes
Meal #3 Cinnamon Nutty Quinoa
2 cups quinoa cooked and cooled
2-3 T extra virgin olive oil
2 T apple cider vinegar
