Happy New Year!
I know many of you have that resolution list ready to rock and for a lot of you that means dietary changes. Others may not know where to start.
I am hoping the simple yet powerful message in this article will support you in not feeling overwhelmed when making healthier dietary changes this year.
I have enjoyed applying the K.I.S.S. (keep it simple stupid) method into many areas of my life and when it comes to food I think some of you may want to give this a shot.
Here are the nuts and bolts. Make simple, easy to prepare dishes and focus on TASTING THE FOOD! Once you realize how easy it is to prepare simple, well-balanced meals you can than begin to mix in more involved recipes.
Here is what I mean. For 5 days do the following for each meal…
1. Choose a grain (e.g. jasmine rice, basmati rice, wild rice, quinoa, millet, sushi rice, etc.)
2. Choose a Protein Source (e.g. tempeh, legume, eggs, organic farm raised chicken, fish, etc.)
3. Choose 2 vegetables (e.g. broccoli, asparagus, kale, zucchini, sweet potato, etc.)
4. Use very mild seasoning (remember-keep it simple for now). You may simply choose to use good old salt and pepper with a little bit of lemon or lime zest! A little cilantro, mint and parsley can add flavor. Or, consider ordering and using small amounts of you dosha-appropriate spice mix.
Once you have your food items cook them up! This article is meant to be quick, simple and easy so I am not including cook times for everything. I gave some examples below. Most of the grains mentioned above take around 20-25 minutes to cook. I suggest steaming veggies with a little water on the stove and then cook your desired protein accordingly. For more detailed info about cook times and food choices best for your constitution or imbalance consider setting up an Ayurvedic Holistic Health Consult with me.
Tips for Simplicity and Ease:
1. Use a Rice Cooker: If you don’t have a rice cooker get one! You can prepare the rice (or any grain) to be cooked and walk away. Great for preparing food on the fly. Many of them can be used to cook legumes, veggies and more!
2. Cook enough rice and soup (if you are making it) for 2-3 meals.
3. Choose to cook when you are going to be around the house. Make sure to use timers. Cooking rice, soups, and vegetables while helping kids with homework, watching tv, reading, cleaning, doing laundry and more is very doable and allows you to complete two things at once.
4. Change up the veggies, protein and grains you are using. Notice the taste differences you have never noticed before.
5. If eating this way is very hard for you nurture yourself in other ways (make time for a bath, good movie, massage, extra time with loved ones, etc.)
Optional Challenge
To take this a little farther, during these 5 days eliminate refined sugars (cakes, power bars, candy, etc.). For snacks choose fruit, water, 1-2 dates, tea or small amount of almonds. The good news is with a little hard work you will begin to notice that eating healthier meals combined with tasting the food may leave you will more long-standing energy than you thought.
Here are some example meals. Keep in mind I am a vegetarian who typically uses eggs, tempeh, legumes or protein powder as my main protein sources. You may substitute for organic, dosha appropriate meat if needed.
1. Steamed mixed veggies (zucchini, sweet potato) with ghee and coconut flakes. Brown Rice. For protein I would have 1-2 scrambled eggs (scrambled with finely chopped broccoli, kale and or leek). Salt, pepper and a little turmeric. The soup is simple lentil soup (literally water, lentils and salt with some added veggies and cilantro…it is that easy…just have to warm it on the stove until lentils are soft).
2. Steamed broccoli with lemon juice. Wild Rice. Steamed Kale. Mashed potato and cauliflower mix. Not in picture…simple lentil soup (lentils and veggies with mild spicing and a little ghee). Protein source for me was same as number 1.
3. Steamed veggies (carrots, broccoli etc.), white rice, salad with avocado, scrambled eggs. Simple lentil soup (not pictured).
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