This finals week I am going to eat well so I can feel well, sleep well, study well, and have a clear brain that helps me do well on finals. Here are some quick, easy, healthy, YUMMY meals that will fuel your brain and body:
My "Ultimate" Oatmeal
-Oatmeal
-1/2 cup frozen blueberries
-Honey
-1 Tbsp Ground flaxseed
-Almond milk
In the bottom of a bowl, place frozen blueberries and defrost. Add prepared oatmeal, honey, flaxseed, and almond milk to taste.
My Favorite Green Smoothie
-water (1 cup to 2 cups, depending on whether you want more of a smoothie texture or more of a juice)
-Spinach (lots)
-1 Tbsp ground flax seed (optional)
-1 apple or pear
-1 orange
-1.5 cups frozen mangoes (you can find big bags of frozen mangoes at Sam's club. You can also use frozen blueberries or strawberries instead of mangoes)
-a few ice cubes
(Makes 4-5 cups--a good breakfast, lunch, or pre/post-workout meal)
This is best made in a Vitamix or another powerful blender. Mix water, spinach, flax together. Add apple and orange; mix. Finally, add mangoes and ice; mix.
Chocolate Almond Smoothie (Brenden Brazier, from his book Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life)
- -1 banana
- -2 fresh or soaked dry dates
- -2 cups cold water (or 1 cup plus 1 cup ice)
- -1/4 cup almonds (if you don't have a Vitamix blender, use 2 tablespoons almond butter instead)
- -1 tbsp ground flaxseed
- -1 tbsp hemp protein
- -1 tbsp roasted carob powder
Blend. Makes 2 servings.
Pumpkin and Bean Soup
-2 cans of black beans, drained and rinsed
-1 can (14.5 oz) diced tomatoes
-1 can pumpkin (16 oz) puree
-2 gloves of garlic minced
-1/2 C red onion chopped
-2 Tbsp olive oil
-4 C vegetable broth
1 Tbsp ground cumin
1 tsp salt
1 tsp cinnamon
1 tsp allspice
1/2 tsp ground pepper
3 Tbsp balsamic vinegar
Place oil, red onion, garlic and seasonings into large pot. Cook on low-medium heat until onion and garlic brown. Puree the beans and tomatoes with half of the vegetable broth. Add pureed ingredients, pumpkin and rest of broth to pot. Simmer uncovered until thick, about 40-45 minutes. Before serving, stir in balsamic vinegar.
Italian Four Bean Soup
-1/3 cup water
-1 onion, chopped
-1/2 teaspoon minced garlic (or more)
-1 bunch kale, chopped (I have also used spinach)
-3 cups vegetable broth
-14.5 oz can chopped tomatoes
-15 oz can kidney beans, drained and rinsed
-15 oz can garbanzo beans, drained and rinsed
-15 oz can red beans, drained and rinsed
-15 oz can white beans (Great Northern Beans), drained and rinsed
-15 oz can white beans, drained and MASHED
-1 teaspoon Italian seasoning
-pepper
Place the water, onion, and garlic in a large pot. Cook and stir for 3 minutes. Add the kale and cook and stir for 2 minutes. Add the broth, tomatoes, drained beans, Italian seasoning, and pepper. Bring to a boil, cover and simmer for 10 minutes. Add the mashed beans. Cook for an additional 10 minutes.
Yams or acorn squash
The ultimate easy meals. (And inexpensive.) You don't have to add anything to them. For yams, cut the ends off them and poke them a few times with a fork. Cook in the oven at 450 degrees for 1 hr to 1.5 hours.
For acorn squash, cut in half, scoop out the insides, and cook at 375 degrees for 45 min to 1 hr. If it's good squash, you shouldn't have to add anything for taste. If it's not so great, a little butter, salt and pepper go a long way :)
Snack ideas:
Avocados
Almonds
Fill celery with Adam's all-natural peanut butter and raisins
Collard or Kale Chips (thanks, Kerri, for the recipe!)
Collard or Kale Chips (thanks, Kerri, for the recipe!)
Wash and dry collards or kale. Tear leaves into smaller pieces. Place on baking sheet and spray with olive oil spray. Add salt and pepper to taste. Bake at 350 for 9-11 minutes till crispy. Yummy :)
No comments:
Post a Comment