By Jessica Grant
If you’re anything like me then you enjoy a meal that is made with love, basted in delicious and contains just a hint of scrumptious. AND don’t forget the simple on top!
I enjoy making food in the kitchen and don’t often take the time to make extravagant meals – it’s just not on my list of something to do. #idratherbe (fill in the blank)
Does this sound like you?
Creating meals high in volume and full of nutrients seems daunting but it is really quite simple.
High volume meals that focus on a good protein source, healthy fats and veggies will keep you feeling satiated from one meal to the next!
Here are a few simple ideas to make every meal enjoyable:
1. Microwave Yo’ Meal
Cook your frozen or fresh veggies, sweet potato, eggs and oats in the microwave to make cooking a breeze. Just make sure you cover with a lid or saranwrap and use those oh so convenient sensor cook buttons.
Easy Cauliflower Eggs:
- 1 bag of crumbled cauliflower
- 1-2 whole eggs
- Egg whites
- Place 1-2 cups of crumbled cauliflower into a bowl and cover with saranwrap – cook in microwave using the fresh veggies sensor cook button.
- If your mic doesn’t have a fresh veggie option, 2.5 mins should work great!
- While that is going spray a mug with cooking spray like PAM and crack 1-2 whole eggs plus 1 serving of egg whites in the cup. Add in your desired amount of salt and pepper.
- Again, cover with suran wrap and cook the eggs for 60 – 90 secs.
Depending on how you like your egg consistency cooking times will vary.
- Top with some fresh homemade guac and a side of blueberries and viola breakfast in under 5 mins.
- You can also pick up some mini-guac cups available at almost any supermarket and Costco.
Disclaimer: I understand that there is controversy around the use of microwaves so use at your own discretion 🙂
2. Tinfoil Anyone?
Fire up the barby and roast those veggies!
Chop up all sorts of root vegetables like parsnips, turnip, carrot, beets, along with a variety of potato. (baby potato or sweet potatoes work great!) Toss in 1-2 tbsp of olive oil, sprinkle with sea salt and any seasonings of your choice. Settle in and read a book on the deck while your BBQ does all the work!
3. The Wonderful World of Ghee
There are many alternatives out there when it comes to sauces, spreads and oils. One of my favourites to cook with is clarified butter. Ghee originated in South Asia and has many great properties. It’s not only lactose friendly; it’s also rich in healthy fat soluble vitamins. (A, D, E and K). It doesn’t spoil easily and doesn’t need to be refrigerated. BONUS!
My One-Pan Ghee-Inspired Pork Chop and Veggies Stir Fry:
You will need:
- 1 bag of stir fry veg
- 1 quick fry pork chop
- ¼ cup of chopped white onion
- ½ – 1 cup of mushrooms
- 1-2 tbsp of Ghee
- Warm up the ghee in a pan on the stove, chop up those veg and begin to let them cook.
- Once the onion and mushrooms have a nice crisp to them, add the pork chop and fry until cooked through.
- Pop that steam bag of veggies into the microwave and once cooked add it to the pan and combine all ingredients.
- For an added digestive health benefit, mix in 1-2 tbsp of pro-biotic rich sauerkraut. YUMMO!
4. Appliance Science
If you haven’t already invested in an actifry I highly recommend it. Especially if you fit in the category of speed prepper.
I LOVE and I repeat, LOVE my actifry. We’ve even shared a few actifry inspired recipes on our Macro Monday posts in the past.
If I’m in a rush and need a good meal I’ll often buy pre-marinated chicken from Sobey’s or pop a few frozen chicken breast in the sink to unthaw. Once home from work, I bring out my trusty appliance and let it work it’s magic.
Chicken Fried “Rice” for One
- Chicken breast
- 1 bag of crumbled cauliflower
Optional: onion, mushrooms, carrots, fresh herbs like parsley or some fresh lemon
- Cube up chicken breast and throw in the actifry along with 1/2 TBSP of olive oil.
- Cook for 12 minutes and this chicken will be crisped to perfection!
- While your chicken is cooking, toss your trusty bag of crumbled cauliflower (or veggie of choice) into the microwave and steam.
- Again, season with sea salt and pepper as desired
Optional: Add a dollop of Kind Condiments Olive Oil Mayo
For more awesome easy appliance recipes check out Rana’s instant pot blog.
All of these meals can be paired with a handful of greens, topped with delicious ferments (Check out Naturally Amped for some great local ferments!) or with a glass of kombucha for added benefit and digestive health! Who doesn’t love a happy gut?!
Add you own flair, experiment with different veggies and remember it keeping it scrumptious, delicious and made with love doesn’t have to be complicated!
Cheers to dinner tonight.