You guys! I am SO excited! Today I am introducing to you our FIRST contributor to the blog! Kelsey is a registered dietician, foodie and fellow mother (she's expecting her second daughter in just a few weeks!) and she is going to be guest posting every other Friday with healthy meals for all of us. I never thought my blog would become a place where I would share recipes, but once I started you gals really loved it. And since I like eating food... but food isn't totally my jam I thought why not bring someone on who is an expert!?!? Kelsey and I met in Pure Barre and I knew as soon as she introduced herself and I started following her on Instagram that I wanted to work with her in some capacity for the blog. You will love her easy and healthy recipes and I can't wait for more from her! So please give her a warm welcome!
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With summer quickly approaching and schedules being busier than ever, no one wants to be spending hours in the kitchen. Here are four family friendly easy meal ideas that you can whip up at home. The great thing about most of these meals is that they can be modified a bit depending on what produce, pantry staples, and spices you have on hand. Another bonus is that they are all either gluten-free and/or dairy free or could be modified quite easily to be made that way with a few omissions/substitutions.
Meal #1 Loaded Potato Bowls
Loaded (above)
Potato bowls are honestly where it's at and couldn't be easier to make. This meal is just perfect for a quick "back-up" meal or as part of your regular meal plan because most of the ingredients are ones many people already keep on hand. Potatoes tend to get a bad rap, but even white potatoes are actually quite nutrient dense, especially if you eat the skin (a good source of fiber). If you are eating a lower-carb diet, go for a smaller potato or just eat half.
TO MAKE: Microwave (or bake if you have more time or don't have a microwave) either white or sweet potatoes. While the potatoes are in the microwave, get the frozen broccoli (or any non-starchy vegetable) cooking on the stove in one pan and fry up some eggs in another. Once the potatoes are done, cut them in half and top with grass-fed butter and mash them down a bit. Top the potatoes with the cooked broccoli and a couple of fried eggs. If desired, sprinkle with salt, pepper, or whatever other herbs you desire. Everything Bagel Seasoning from Trader Joes also goes great on dishes like this. That's it, a delicious and balanced meal on the table in less than 15 minutes.
Meal #2 High Protein Pasta with Pesto and Veggies (above)
This is another meal that will be on the table in 20 minutes or less. There are a lot of great options for higher protein (and gluten-free) pastas these days. Banza is one delicious brand and there are also many brands of pastas made of lentils or edamame. Sometimes these pastas are found in the regular pasta aisle and other times they are in the gluten-free aisle, it really depends where you shop. Banza pasta is super filling and actually has 25 grams of protein and 13 grams of fiber per serving, so you don't want to go overboard with your serving size if you aren't used to eating a lot of fiber.
If you aren't into the whole lentil or chickpea pasta thing, whole grain pasta is a good choice too and is more filling than white pasta because it has more of a fiber and protein punch. You could always add in some grilled chicken to up the protein and satiety content without increasing the carbohydrates as well.
TO MAKE: Cook pasta per package directions. Drain in a colander and put back into the pan on the stove. Stir in either store bought or homemade pesto sauce (or red sauce if desired). Cook down some spinach into the pasta mixture if desired to increase the nutrient density. Mix in some cooked frozen vegetables with the pasta or serve with a side salad (because we can't have a meal without veggies!). Option to top with fresh parmesan.
Meal #3 Slow-Cooker Chicken Taco Meat (above)
This is the perfect meal to throw in the slow-cooker on Sunday afternoon before you head out for a day of fun with your family. It's also great because there will likely be leftovers (depending on the size of your family) and you could always double the batch to eat for lunches throughout the week or to freeze in a zip-lock bag for a meal on a later date. The options for serving are also endless. You could eat this in any of the following ways: 1) Served in tortillas as traditional chicken tacos with the usual toppings 2) Over a bed of greens with dressing of choice as a salad 3) Inside large tortillas with cheese as chicken quesadillas 4) As chicken nachos by topping some tortilla chips with cheese, beans, additional veggies, and the chicken mixture. If you have leftovers you can actually eat a variety of these things throughout the week.
To MAKE: Combine 1 packet of taco seasoning with 1 cup of broth (vegetable or chicken) in a measuring cup and mix well to combine. Dice up a medium onion as well as 1 bell pepper (you could omit but it's always good to bump up the nutrient density of dishes wherever you can). Pour half of the broth/seasoning mixture on the bottom of the crock pot and then add the chicken breasts to the pot. Top with the peppers, onions, and the rest of the broth/seasoning mix. Cook on high for 2-4 hours or low for 4-6 hours (it really depends on how hot your slow cooker gets). Shred with a fork and enjoy.
Meal #4 Sheet Pan Chicken Sausage and Vegetables (above)
This meal requires about 10 minutes of prep but then the rest of the work is done in the oven. Leftovers are great as is or you could throw some of the leftover mixture into an omelette or fritatta the next morning or evening for another easy meal. You could really use any combination of vegetables that you want here and if eating a lower carbohydrate diet, you could omit the potatoes if desired. I would suggest slicing the potatoes quite thin so they cook through quicker and expect the baby carrots to be a bit crunchy still (cut them in half the long way before roasting if you don't like them that way).
TO MAKE: Thinly slice up 2 medium potatoes. Chop an onion and 1 bell pepper into approximately 1 inch squares. Throw the vegetables onto a baking sheet along with half a bag of baby carrots (or however many you can fit on whatever size baking sheet you are using). Drizzle with a good amount of avocado or olive oil (you want the veggies to be well-coated) and then sprinkle with salt, pepper, and some dried herbs (things like oregano, basil, garlic powder, and parsley work well). Roast in the oven on 400 degrees F for about 15 minutes and then remove the pan from the oven and stir the veggies up well. At this point, add in some sliced pre-cooked chicken sausage to the pan. Put back in the oven and roast for about 20 more minutes until the potatoes are cooked through. If desired, top with fresh parsley and grated parmesan and enjoy!
Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten.
You can check out her services and blog here. Or find her on Instagram here.
