Health Foodie: Quick & Healthy Meal Ideas

Health Foodie: Quick & Healthy Meal Ideas

I haven’t put out a recipe in a long time. Not from cooking slack, but more from needing quick meal ideas that improve health with minimal effort. What do you when life is insanely busy, need a quick meal, and please dear God, I need less salad in my life? K.I.S.S. it. The K.I.S.S (keep is simple silly/stupid) method has ruled in this household for months. Looks like it’s going to be for a couple more. In the craze, I don’t want to lose what fuels us and our minds in nutrition, but we can’t sacrifice sanity. This is part of my cheat list of quick meals. Some are grab and go while others take a bit of prep and cooking. Only two salads made the list ’cause we need a break. Real nutrition is in all of it.

Quick Healthy Meals:

Run In Store & Grab Ideas

  1. Veggie burger with fruit. Watch those healthy options. Many put gluten in and it’s more filler than nutrition. We opt for a burger with portabellos and veggies or use portabellos period.
  2. Rotisserie or baked chicken with grab a veggie tray or salad kit
  3. Baked beans and green beans or greens
  4. Cauliflower crust (pre-made) with pizza sauce, cheese, and veggies

A Little More Investment Meal Ideas

This downloadable comes with several healthy meal ideas centered around “latin” flavors. This is our family’s obsession and 90% crowd pleaser. When meals have common ingredients it requires less planning and easier meal creations.

Healthy meals can be a valuable time investment of food relationship and mental wind down time. When there isn’t time or priorities bump cooking down the list, we don’t have to sacrifice wellness. Veggie forward, whole foods, whole grains are literal life savers from brain function to heart love. This makes healthy meals even more vital. Love the long and short of your food relationship. More quick and healthy meal ideas to come of different flavor varieties. Follow by clicking “Yes” to have them delivered to you.

J.Riley

Gallery

Food Allergies Hidden in House Hold Products

Having any food allergy, from the Top 8 and beyond, leads to a challenging life style. The foodie with allergy life requires constant label and food investigations and awkward questions at gatherings. It comes with additional risks when someone or a company isn’t honest. Thankfully, organizations like F.A.R.E. (Food Allergy Research and Education) make information and advocating needs easier. Companies labels are improving, especially with allergens on the ingredient list and the GF (gluten free label). Allergies are not confined to the food aisles and this is not as well know. They lurk everywhere. Only one Federal law protects the top eight food allergies and it only deals with food labels. Otherwise, if you clean with it,  take a prescription, take an OTC, put it on your skin, has a kosher label, or more then a company is not obligated to tell you when an allergen may be in their product. Take this short list of products with the Top 8 allergens and quick tips for foodie allergy “but it’s not a food.”

What Are the Top 8 Allergens?

  1. Milk
  2. Eggs
  3. Peanuts
  4. Tree Nuts
  5. Fish
  6. Shellfish
  7. Soy
  8. Wheat

This is the short list and more allergies exists. The Top 8 Allergy list was created from the most common known food allergies. However, if you suspect an allergy or intolerance, get tested. There are companies now that test a wide range of allergies and intolerances.

Products with Top 8 Allergens You Might Not Know About

  • Playdough: wheat
  • Marzipan: almonds
  • Worcestershire: fish
  • Some vaccinations like Flu Shot: eggs
  • Supplements: some contain shellfish or fish
  • Milk body wash or hand soap: lactic acid or milk proteins
  • Lotions: some contain almonds
  • Exfoliating products: walnuts or nuts
  • Lip balm and lip glosses: possible fish oils

Please always read labels on household products as they are not required to have a warning label.  We learned this the hard way with lotion containing almonds and hand wash with casein (milk protein).  It was right on the ingredient label and we just didn’t think. Have you read their labels? I decided not to become a chemist for a reason.  However, learn the chemical names of your allergies. Example of milk: lactic acid, casein, caseinate are all various components of milk. Always check. 

Be extra cautious and listen to your body’s reactions as allergens are not always on a label either.  After taking on the GF life, I was still reacting as though I was still eating gluten.  I was informed that it may be my laundry detergent. They were right.  Water and flour are suspected added as fillers in many products, but with no confirmed proof. I had to go with the welts, hives and suspicions. We switched to a recommended natural product and the reactions stopped.  Along with the laundry switch, we changed cleaning products to due a reading/investigation about peanut oils in cleaning products. I like my house clean but don’t want to put my sons life at risk.  Being mindful of symptoms and habits is your best weapon against continuous reactions or deadly ones. Take all out all products for a couple of weeks then add in former products one at a time. It takes two weeks, at least, to work out an allergy. Spread out re-introduced products days apart. It might take time to react again if that was the culprit.

Photo by Daria Shevtsova on Pexels.com

Foodie with allergies or not, being savvy with allergens is a part of being well. Knowing one is safe contributes to their well in being relaxed and to your well of positive input. Caring for others always comes back in one form or another. When we can navigate and trust our environment, it enhances quality of life. Be informed, ask questions, and share information. Share this post if it makes it easier

J.Riley

Health Foodie: Messing with Iconic Dishes Part One

Health Foodie: Messing with Iconic Dishes Part One

As my love affair with all things spicy cools off, I have to find ways to live in between.  I am between my love of food relationship exploration and the need for it not to kill my stomach.  Creole food is one of those perplexing situations for me. About a year ago on a pinning spree I took on gumbo and LOVE it.  I love the earthy and fiery flavors with the simple base.  Recently, a more palatable version found my bowl as tweaking to remove shellfish allergy and reduce reflux triggers.  This reworking of a Creole icon reduces the spice, lowers fat content, and switches to a low acid tomato.   Make your shopping list, grab your pots, and find the zydeco music.  It’s time to channel that not so spicy but spiced up food encounter.

Gumbo/Stew

Ingredients and Prep

Roux

  • 1/4 cup of olive oil
  • 1/4 cup of all purpose flour or all purpose gluten free flour

Gumbo

  • 2 garlic cloves diced
  • 1 tsp of Creole Seasoning (cayenne will do in a pinch)
  • 1/4 cup of fresh parsley (1 tbsp dried parsley can be substituted)
  • 1/2 red bell pepper diced
  • 2 stalks of celery sliced
  • 1 lb of chicken cooked and diced
  •  oz of smoked turkey sausage (if you can handle the spicy go for chicken andouille sausage)
  • 2 cups of vegetable broth or chicken broth
  • 9 ounces of cherry tomatoes, cut in half
  • Optional add ins: crawfish or shellfish

Cooking

  1. Roux: this mystical beast is the wonderment base.  The key is to never leave it alone and constantly stir.
    • Heat skillet to medium heat then add in oil.  Gentle stir in flour with a whisk and keep stirring.  The goal is a medium to medium dark brown.  Once you reach the desired color, give your arm a break and head to step 2.
  2. Add in: garlic, red bell pepper, celery, and tomatoes.  Cook for 10 minutes
  3. Add in broth, meat, and spices
  4. Simmer on low for about an hour

How you address or dress this dish when it’s done is up to you.  The classic is with rice.  We went for corn polenta (pictured), but it’s up to you and any idea you dream of.  Classics like this have staying power as it carries tradition, memories, and iconic flavors.  It doesn’t mean you can’t mess around a little in your food relationship.

Namaste

Check out part two next week!