It seems to be a common thing today. What do we fix at home that is easy and nutritious? As I drive through town and see cars lined up at the fast-food drive through windows, I know this is an area where we need help. Here at Optimal You, we talk with clients at length about what to eat and how to prepare and cook it.
WELL BALANCED MEALS
Most of us know what we like for the protein part of our meals. Mainly, we can cook up some chicken, fish or other proteins pretty readily. It’s the side dishes that sometimes get us stumped. When planning a meal, it’s ideal to have vegetables and fruit compose about 50% - 75% of the meal. So, try to visualize your plate and see that 50% can be non-starchy vegetables, 25% starchy vegetables and the remaining portion is the protein portion. (These are just guidelines and vary depending on your health and weight balancing goals.) These vegetables provide key nutrients that help round out the meal with our favorite protein. For weight loss, you’ll cut down or eliminate starches like corn, potatoes, sweet potatoes, pasta and the like, but, then that leaves you with vegetables and this takes a little more effort. As you transition from processed foods to more natural, whole foods, you are gaining some of the following benefits: natural enzymes that aid in digestion, phytonutrients and anti-oxidants (one of the main reasons to eat from the rainbow of colors), fiber, prebiotics, and key vitamins and minerals that are the foundation of healthy living and feeling good.
VEGETABLE PREPARATION
I have to level with you, fresh vegetables and fruit take some planning and a little more effort, but it really is a key component for our health. But, chopping up some vegetables only takes a few minutes and gets you home instead of being in a fast food drive through lane. As you search for vegetables at the store, look for a rainbow of colors that will give you the most nutrients. Some produce should be kept in the refrigerator, and some should be kept on the counter. Some will help others ripen faster. For example, if you keep your citrus near your bananas, the bananas will ripen faster. This article gives some good advice for storing vegetables and keeping them fresh before you consume them: https://www.thespruceeats.com/how-to-store-vegetables-4687049 When transitioning to eating more vegetables and fruits, it can help save money if you know how to keep them fresh for as long as possible.
RECIPE
This is a dish I make quite often, especially in the summer when vegetables are abundant. It keeps in the refrigerator for 3-4 days and the leftovers can make a great base for those pasture raised over easy breakfast eggs. Yum!
Chop all the vegetables and put in a large bowl. Then add the ghee or butter to a cast iron or stainless steel skillet on medium-low heat. Once this is hot add the onion and cook for a 3-4 minutes. Then add all the vegetables and cook down. Towards the end of cooking add the cilantro. Enjoy!
