Staple items I try and always have on hand (buy in bulk and or on sale):
Quinoa
Barley
Kamut
Coconut milk
Peanut butter
Eggs
Bread
Protein powder
Frozen fish

From store:
fruits (banana, apple, mango)
veggies (leafy greens, sweet potatoes, green onions, tomatoes, peppers, zucchini, brussels sprouts, onions, whatever!)

0

Let’s say I make make a roasted chicken over the weekend. There are at least 6 portions of chicken in there. (When I cook a whole chicken, I usually just shove things in it (one whole lemon, couple cloves of garlic, some herbs, whatever) and then look up online how long to cook it cause I never remember. So far I haven’t burnt anything or gotten salmonella.

Then I could roast some veggies (sweet potatoes, brussels sprouts, carrots, peppers, whatever) and save the scraps!!

Then I cut up more raw veggies, whatever i have on hand, throw them in a big sealable bowl with some sort of dressing situation (oil, vinegar, lemon, dijon maybe, herbs). Again, save the scraps.

THEN, I take all those scraps and all the chicken bones/skin/inedible parts, throw them in a pot with some water, bay leaves, another lemon, bring to a boil and then simmer for anywhere between 30 minutes to 3 hours. Magic: chicken broth.

Anytime during this process I cook 2-3 whole grains (quinoa, kamut… barley is good cooked in chicken broth, so obv you can wait til that’s done)

I usually make the quinoa in just water so i can use part of that in my big salad bowl, and the rest i use in a coconut milk cinnamon porridge thing (boil cooked quinoa, coconut milk, cinnamon, nutmeg, raisins or diced apple until porridgy)

So you can use your grains in that big salad or not, use them as sides during the week. I usually have some kind of salad greens mix so in the morning i spoon some of that big salad on that in a container.

Another thing I make is mini quiches (about 2 cups of eggs/egg whites, ANY OR NO VEGETABLES AND OR CHEESE AND OR SPICES, pour into muffin tins (fill them halfway) throw in oven for as long as the internet says)

So in one day I’ll eat something like:

Breakfast: mini quiche + fruit

Snack 1: peanut butter toast

Lunch: salad from the big bowl with grains and leaves of some sort

Snack 2: small serving chicken+roasted veggies

Snack 3: protein shake (only thing i can digest before going to the gym 3 hours later)

GYM

Dinner: Fish, whatever veggies and grains I feel like eating.

0

The other thing we’ve tried to do in my house is to cook from scratch more, so we know exactly what’s in our food. It’s actually surprisingly easy to make things from scratch that a lot of us probably grew up using a store-bought mix for. Like pancakes, for instance. SO EASY. And if you make them yourself you know all that’s in them is flour, sugar, baking powder, oil, milk, and eggs. No weird preservatives or things you can’t pronounce. They are also super easy to make vegan, just use a non-dairy milk (we like almond) and ground flaxseed as an egg substitute. (They turn out fluffier when you make them with eggs, but the vegan ones I’ve made have been just as good tasting.) I also started making my own versions of sauces and seasonings that I normally would’ve bought in the store, like taco seasoning & sloppy joe sauce. (Allrecipes.com is a good place to look for things like this.) It’s a small thing, but knowing there aren’t weird chemicals in my food is worth any extra effort.

0

It’s free on iTunes or her website: http://www.compassionatecook.com/category/media/podcast-media

0

Assuming that’s you holding a gun, I’d guess you’re pretty active. When people are sweating a lot (as in even your face and limbs are sweating) they need considerably more sodium (and potassium, magnesium, and calcium, but in smaller amounts) Sure, enjoy some pretzels before activity

And please don’t ever point that thing at me!

0

might go deep-fry a mars bar.

0