About 6 months ago I read Kris Carr's Crazy Sexy Diet, and my views on food and diets were completely changed. Something finally clicked in me that eating well wasn't just to lose weight---imagine that! Instead, I finally learned that I should eat well to feel better, feel stronger, and have more energy. While I don't follow Kris Carr's plans perfectly (i.e. I'm not vegan and I'll never give up red wine), her book taught me so much, and I incorporate a lot of those lessons into what I eat throughout the week.
In addition to lessons learned from books and food blogs, I've also discovered the following on my own:
- It's Not the Cooking Olympics. This one probably needs a little explaining. I used to think that if I was cooking and spending the time to find recipes and go grocery shopping, it needed to be epic. If not, then what was the point? Might as well buy a freezer meal. I also thought that if I was cooking a meal it needed to have a meat, a carb, a veggie, and salad. My meals ended up taking a lot of time and contained a lot of calories. I've realized that eating well throughout the week will likely mean a lot of repeats. I now cook 3 or 4 things per week and eat those for every meal. Yes, it's semi boring, but when I get to the weekend and want a couple cheat meals, I don't feel so guilty because I've made good choices all week.
- Plan Ahead. After realizing that not every meal needed to be Top Chef-worthy, it relieved a lot of pressure and allowed me to work towards planning meals ahead. This was the most important step for me. If I haven't planned ahead, I'm not eating healthy, that's all there is to it. If all that's in my pantry is pasta and spaghetti sauce, that's what's for dinner. It took me a long time, but I'm realizing that a few hours spent on a Sunday afternoon for a week's worth of meals is well worth the effort. I'm no longer spending 45 minutes after work making dinner, and I'm making better choices throughout the week. If the meal is in the fridge and already made, that's what's for dinner. Rocket science, I tell you.
- Gotta Limit the Carbs. I'm petite, 5'2" on a good day, and I've learned that my small frame and carbs don't mix. This realization obviously throws me into a deep depression pretty regularly, but I'm learning to do without on most days or limit carbs to one meal per day. I also only eat whole grains (during the week mind you!!), so if I do eat a carb, it's at least nutritional.
- Eat Breakfast. I know. I know. Everyone says that. But it's so true. It's impossible to make smart choices at lunch if you are starving. Up until probably only 5-6 months ago, I was a coffee only breakfast girl. The thought of eating solid food in the morning made me gag, but I've learned that I've got to have something. I usually do oatmeal (natural, added flaxseed or something) or some type of quiche.
With those lessons in mind I've come up with quite a meal rotation. Lots of planning and learning, but it feels good to have several go-to recipes to rotate throughout the month. My goals for meal-planning are the following: lots of veggies; add in animal products but not to every dish; low-carb; and minimal dairy, if any.
I hope to put together some posts with a few of my favorites, but I'll start with a tried and true recipe, Bean and Swiss Chard Soup (Adapted from this Annie Eats recipe).
2 Qts. Unsalted Chicken Stock
2 15 oz. Cannellini Beans
1 Bag Shredded Carrots
28 oz. Petite Diced Tomatoes
1 Large Onion
1 Bunch Swiss Chard
2 Tbsp. Tomato Paste
3 Garlic Cloves, minced
2 Tsp. Herbes de Provence (heaping teaspoons)
Red Pepper Flakes to taste
2 Bay Leaves
1 Tbsp. Salt
Pepper to taste
Here's what you do:
Prep your Swiss Chard. Separate the stalks from the leafy green parts, the stalks are pretty fibrous and tough, even after sautéing, so I toss them aside. Stack your chard leaves, roll them like a burrito, chop length wise piece, then chop.
I sauté my the swiss chard for a few minutes in the same pan I'll use for the soup, no need to dirty multiple dishes. After the chard has softened, I remove from the pan and set aside.
Next up come the other veggies-- diced onion and shredded carrots.
I love carrots in soup, but I know they aren't everyone's cup of tea, so you can leave out entirely or only add half the bag depending on your tastes. Also, the original recipe calls for tortellini (which, hello, yum!), but when I make this during the week I omit that, so I need to bulk up the veggies in order to thicken up the soup. See? Carrots in lieu of tortellini, this healthy eating is so much fun! After your carrots and onions soften up (about 10 minutes or so), add your garlic, red pepper flakes to taste, and tomato paste.
Sauté that mix for 3 minutes or so. Then pour in your diced tomatoes and cannellini beans (rinsed and drained). Add in the chicken stock, herbs de provence, bay leaves, salt, pepper, and parmesan rind. Bring soup to a boil and then reduce heat and allow to cook on medium-low for 30 minutes. After 30 minutes, add back in the swiss chard, heat for another 10 minutes or so, remove bay leaves and parmesan rind and then enjoy!
While I love a good soup recipe, I have to laugh because I realize that to a lot of people, soup is no meal. But hey..... if you're eating well, you better start eating soup! Reminds me of this video-- a man complaining about his wife making soup for dinner :)