Sunny Side Up Nutrition

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Two Simple 20 Minute Meals

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Hi!  Elizabeth here.  I hope everyone stayed safe during the storm on Friday and Saturday!   I planned on finishing this post on simple 20 minute meals on Friday during the nor’easter.  Kept finding myself wondering if our power would hold out so I could finish this post.  Well, our power never went out,  BUT a neighbor’s tree fell on part of our house.  It sounded and felt like an earthquake! 

Simple 20 minute meals

Thankfully, no one was hurt.

Simple 20 minute meals

I’m grateful to our neighbor for finding a tree removal service that was able to come out Saturday afternoon.   

Simple 20 minute meals

Next step is to schedule the repairs.  Since we’ll be coordinating those this week (hopefully!), I’ll definitely make these super simple 20 minute meals: 

  1. Trader Joes’ Mandarin Chicken with rice and green beans

  2. Spaghetti and Meatballs with broccoli

Both these meals are so quick and easy, you might worry they don’t count as real meals.  They both only take 20 minutes to make.  As I mentioned in my last post, meals don’t have to be perfect to be “real.”  As much as I love to cook, opening packages, jars, boxes, and heating up food and putting it on a plate counts as cooking.  Just like with life it’s not black and white.  Cooking also falls on a spectrum.  There are times someone else cooks your food.  Sometimes you cook frozen meals from a bag.  Other times you have a sandwich and sometimes you make a 3 course meal.  Well, you likely only do that if you like to cook and definitely not on a weeknight!    …

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“Go To Meals” – Your Plan B

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Each year on New Year’s Eve or New Year’s Day, my family takes a 9 hour car trip home to North Carolina from Ohio through the mountains of West Virginia. While the kids are watching movies in the back of the minivan, my husband and I usually talk about the coming weeks, months and year. It’s a moment of calm after the months of busyness leading up to the holidays. We review our calendars, work plans, childcare arrangements and often our conversation turns to what we want to be doing differently or better. This always seems to include the topic of food and cooking, something we both value but have to work hard at doing well. This year, as we were rounding the curves of the mountains, Dan suggested that we make a list of all of the dinners we like to make, because we tend to get in a rut. We make the same 4-5 meals over and over again, and forget about certain meals we used to enjoy. We thought if we could keep our list handy, right inside our pantry, then we could refer to it when we are meal planning and grocery shopping. (Get our simple meal planning template at the top of our home page.)

So, we pulled out my little anchor journal I have in my work bag and found that we made a similar list 365 days ago. It’s beginning to be a tradition, this time of year, to feel like we could be doing better with meal planning, but we keep working at it and haven’t given up yet.  The kids paused their movie, and we brainstormed all of the meals we like to make for dinner.

We divided the list into 4 categories:

  • Go-to Meals – Meals that we typically have the ingredients for and can make without planning and quickly
  • Make Ahead/Slow Cooker Meals – Meals we can make on the weekend to have during the week or put in the slow cooker on a weekday morning if we know there’s a busy evening
  • Standard Meals – Meals that require some planning and cooking, but I usually keep meals to 30 – 40 minutes tops
  • Special Occasion Meals – Meals that we like but we’d never make during the work week.
Pizza

In future posts, I’ll expand on each of these categories. To start, though, I think it’s important to have a list of “go to meals” that we usually have the ingredients for and are easy to get on the table in 15-20 minutes.  We are all so busy and juggling work, activities, trying to keep the house clean, school and appointments. It’s easy to fall into black and white thinking about dinners. Sometimes it feels like there are 2 options — either cook something with a recipe or we don’t have time, or haven’t planned, so we order take out. There’s a lot of gray area between these two examples. Having a list of “go to meals” can help you have an easy plan for busy nights, but also are great to turn to when your plan isn’t going to work for whatever reason. They are your Plan B. These aren’t gourmet meals, but meals that are nourishing and you can make at any moment and know you’ve put together a nourishing meal for you and/or your family.

black beans and rice

This is our list of  “Go To Meals:”

  • Tacos (with fruit and bagged kale slaw or veggies and dip)
  • Spaghetti and Frozen Meatballs (with a salad or broccoli)
  • Spaghetti Carbonara (with fruit or a salad)
  • TJs Mandarin Chicken (with broccoli and rice)
  • Boxed or stove top Mac and Cheese (with broccoli or fruit)
  • Pizza – We keep premade pizza shells in the pantry (add a salad or fruit)
  • Black Beans and Rice (add avocado if the stars align)
  • Frozen eggplant parmigiana (with salad or veggies and dip and pasta)
  • “Brinner” – toast or waffles, eggs and/or bacon/sausage, fruit
  • Ravioli (kept in the freezer) (with fruit or salad)
  • Quesadilla (with salsa and fruit)
  • Tomato Soup and grilled cheese (apple slices)
  • Nachos – We make ours with tortilla chips, shredded cheese, salsa, black beans, and leftover meat and avocado, if available

When I’m headed in the door at 5:30 pm with hungry kids and I’ve forgotten to put the food in the slow cooker, or I just don’t have the energy to make the meal that I planned, these are meals I can pull together quickly.  I think it’s helpful for anyone to have their list of “go to meals” so that we know we have a back up. Just knowing we have a Plan B can be reassuring. What are your family’s “go to meals?” Your list will be different than ours. Would it help to make a list so you know you have several nutritious meals to “go to” in a pinch?

Tomato Soup

Keep it Simple! 3 Quick and Easy Meals

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I can’t believe Thanksgiving is next week! I love this time of year. We’re looking forward to getting together with family and friends as always. However, life gets so busy during this season. There’s shopping for gifts, parties, activities, travel and holiday shows – It’s all so much fun, but it can all feel overwhelming if I don’t take the time to plan and keep meals simple. We don’t want to eat out most nights, which is what happens if I try to wing it. Plus, making dinners allows for leftovers for at least a couple of lunches each week.  

At the end of the day, as Anna highlighted in her most recent post what you eat for dinner isn’t what’s most important.  It’s the meaningful time you spend connecting with your family.  

Here are 3 quick and easy meal ideas you can rely on through the holiday season. I’m also going to use Anna’s printable meal planning template (sign up at the top of our blog to receive it) along with a couple of other go-to meals I wrote about last spring to simplify meals.  

Sausage (vegetarian or meat) with sweet potato fries and sautéed brussel sprouts

30 minute meal

I tend to buy this Neiman Ranch Sweet Italian Sausage. All four of us really like it. If it’s a vegetarian option you’re after, the Field and Stream sausages are quite good.  Shaved or shredded Brussels sprouts are a favorite in our house.  Everyone loves them, there’s no prep work and they cook in less than 10 minutes!  When I can’t find shredded Brussels sprouts, I buy them whole and run them through my food processor with the grater blade.  If I know I don’t have time for that extra step, I’ll cook a frozen vegetable I have on hand.

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Meal Prep: Without a Side of Diet Culture – Part 2

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By: Jessica Long, Nutrition Masters Student

Guest Post Writer

As promised in my previous post, I’m sharing my favorite meals for anyone with a busy schedule! On days or weeks where you have more prep time available, opt for the ‘make ahead’ recipes. For nights where you need to whip something up quick, look for the ‘time crunch’ recipes. You’ll find ideas for breakfasts and dinners, as I almost always use leftovers for lunches.

In seasons of extreme busyness and a demanding schedule, I find that it can be easier to miss certain hunger and satiety cues, leaving me ravenous or with a headache. This is why it’s SO important to try to plan ahead and fuel ourselves properly when we are “go go go”; tackling a long to-do list is so much easier on a satisfied stomach!

To that end, I try to incorporate protein + fat + carbohydrate + fiber in most meals in order for them to be both satisfying and nourishing. However, there is great flexibility in this! We never want to create rigidity in our meal planning, and every single body has different needs and different combinations that best nourish it.

BREAKFAST

Make Ahead

  • French toast bake: Whenever artisan bread from my grocery store’s bakery is on sale, I grab an extra loaf or two (enough to fill an 8×8 inch baking pan). I whisk 3 eggs, ~2/3 C milk, a splash of vanilla, sprinkle of cinnamon, and a few teaspoonfuls of sugar. Arrange bread in greased 8×8, pour milk mixture on top, and top with a handful of walnuts. I put foil on top, then pop in my fridge overnight. I’ll throw it in the oven for 35-40 minutes at 350 F (or until it’s to your liking!) while I get ready for the day. I love to drizzle maple syrup on top and add scrambled eggs on the side for some extra protein.
  • Muffins: My favorite blueberry muffin recipe can be found HERE.
  • Pancakes are one of my favorite things to whip up on a Sunday afternoon and reheat each day during the week. My go-to recipe for years can be found HERE. They’re made even better by adding blueberries or chocolate chips.

Time Crunch

  • Oatmeal: Combine 1/2 C rolled oats, 1/2 C of whole milk, and 1/2 apple (diced) in a bowl and pop in the microwave for 2 minutes. Top with brown sugar and nuts! Try swapping banana for the apple or adding chocolate chips!
  • Egg scramble: Scramble eggs with whatever you have on hand and pair with PB&J toast. My favorite combination is eggs + cheese + sausage.
  • Yogurt parfait: Top whole milk yogurt with granola (or your favorite cereal!), fruit, and nuts.

DINNER

Make Ahead

  • Baked potato bar: I love to put 5-6 potatoes in the oven to bake while I study on a Sunday. I’m partial to russets, but pick your favorite kind! Possible toppings include cheese, avocado, sour cream, sautéd spinach, ground beef, or bacon. With the potatoes already prepped, browning the beef and sautéing the spinach makes for a speedy weeknight dinner.
  • Chicken fajitas: Place 1.5-2 lbs raw chicken tenders (I cut chicken breasts into tenderloins to save money!), 3 sliced peppers, 1 sliced onion, 1/2 C olive oil, and a packet of fajita seasoning into a gallon baggie. Place in fridge for up to 3 hours. Pour into a 9×13 pan. Cook at 400 F for 20 minutes, flipping the chicken halfway through. Serve in warm tortillas or on top of brown rice! The leftovers make an excellent burrito filling.  
  • White chicken chili. Everyone’s family has their go-to recipe for white chicken chili. This is my mom’s tried and true recipe: in a crockpot, combine 2-3 chicken breasts, 1 can of cream of chicken soup, 2 cans of great northern beans, 1 can of corn, 1 envelope taco seasoning, 1 can chicken broth, and 1 can of green chilies. Cook on low for 8-10 hours. (I’ve forgotten to add cream of chicken soup and green chilies at times, and it’s still good!). Before serving, stir in 1/2 C of sour cream.

Time Crunch

  • Pizza: I highly suggest Trader Joe’s pizza dough; it is reasonably priced and freezes well. My favorite recipe for quick pizza dough can be found HERE. My favorite toppings are olive oil, garlic, mozzarella, and ricotta.
  • Pork chops: Thinly sliced pork chops are an affordable cut of meat, and they cook up very quickly in a cast iron skillet. Pair with red potatoes (roasted at 400 F for 20 minutes after tossing in olive oil + spices of your choosing) and a vegetable.
  • 5 ingredient green curry: I have used red curry paste instead of green, and the recipe is absolutely delicious. If you aren’t a tofu fan, add a can of chickpeas near the end of cooking. Recipe is HERE.

Jessica Long is a graduate student at Meredith College in Raleigh, NC. She is an avid reader of research, and her interests include eating disorders, intuitive eating, and approaching medical nutrition therapy (MNT) from a weight-neutral lens. She is especially intrigued by the intersection of diabetes and weight neutral care, having experience working with patients with diabetes in a primary care setting. She is currently spearheading a research project investigating intuitive eating in minority undergraduate populations. Jessica can be reached via email at jlong@email.meredith.edu or on Instagram at @jessicalongrd.  

Meal Prep: Without a Side of Diet Culture

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By: Jessica Long, Nutrition Masters Student

Guest Post Writer

As a graduate student, my days are spent reading, writing, and working on my research, and my nights are spent in class or catching up on an ever growing to-do list. As you can imagine, finding time to shop, cook, and prepare meals is a challenge, and I’m certainly not alone in that struggle. Whether a student, young professional, or a parent, we all face difficulties in balancing our schedules and giving our bodies the fuel they need to keep up with everything on our plates (pun intended!).

Meal Prep and Diet Culture

It should come as no surprise that the hashtag ‘mealprep’ has nearly 10 million tags on Instagram. However, one peek into the photos associated with #mealprep and my mind begins to spin. Sure, some of the photos are beautiful, but many of the captions and recommendations are brimming with diet culture. For instance, lots of “eat this, not that,” low carb meal prep guides, and calorie counts next to Tupperware filled with grilled chicken, broccoli, and cauliflower rice. Although it might seem that diet culture has a tight grip on meal prep, there are many reasons to plan and prepare your meals that have nothing to do with weight or weight loss…

  • Save time.
  • Save money.
  • Satisfy hunger.

For many with busy schedules (myself included!), spending copious amounts of time in the kitchen might not be a top priority, and that’s perfectly OKAY! My focus is on simple, quick meals that are both nourishing and satisfying.

Here are my #mealprep tips, without the side of diet culture:

  • Make a master list of your favorite easy meals (Look for a Part 2 post for my “go-to” meals). Anna and Elizabeth wrote about their “go-to” meals at each of their houses: here and here.
  • Take an inventory of your fridge, freezer, and pantry to see what you have on hand.
  • Sit down and make a grocery list. There are lots of free templates out there to choose from!
  • Leftovers are your friend. I rarely purchase food solely for lunches, and I try to use leftovers from one meal as the base for another meal.
  • The freezer section is also your friend; I try to keep my freezer stocked with pizza dough, ice cream, and frozen fruits and vegetables. Check out Elizabeth’s guest post on The Benefits of Adding Frozen Foods to Your Meal and Snack Line Up.
  • If you have the opportunity, take an hour or two to prep items for the week.

Here are some of my “go-to’s” when I have an hour or two to spare…

  • Hard boil half a dozen eggs for an on-the-go snack, to top a salad, or to make an open-faced sandwich.
  • Make a grain to keep around; I suggest farro or quinoa in a time crunch or brown rice when you have more than 30 minutes!
  • Wash and cut up produce. I recently bought several 32 oz. deli containers and I use them to store fruit for snacks and vegetables for recipes during the week.
  • Make a batch of granola. Not only is it cheaper, but you can tailor it to your liking! I’m known by my classmates for bringing a tupperware with granola, yogurt, berries, and nuts.
  • If the recipe allows, brown any meat ahead of time. I like to cook sausage to add to eggs at breakfast and to top pizza.

I’ll share with you my “go-to” meals in a future post!

Jessica Long is a graduate student at Meredith College in Raleigh, NC. She is an avid reader of research, and her interests include eating disorders, intuitive eating, and approaching medical nutrition therapy (MNT) from a weight-neutral lens. She is especially intrigued by the intersection of diabetes and weight neutral care, having experience working with patients with diabetes in a primary care setting. She is currently spearheading a research project investigating intuitive eating in minority undergraduate populations. Jessica can be reached via email at jlong@email.meredith.edu or on Instagram at @jessicalongrd.  

5 Snack Tips for Kids (and Adults, too!)

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I love talking with parents about snacks.  We all approach food in different ways, shaped by our own upbringing, relationship with food, and the nutrition information we’ve gathered. Elizabeth’s post last week about on-the-go summer snack ideas got me thinking: What are the most helpful tips to keep in mind when approaching snacks with children? People have certain images that they think of when they hear the word “snack.” I find, many people think of “snacks” as particular foods, such as crackers and chips.  Others, when they hear the word “snack,” they think of “snacking,” a verb that seems to mean mindlessly eating between meals.  We have a fast-paced culture that often doesn’t support the idea of taking the time to stop and re-fuel and, for many, snacks can be an afterthought.

 

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What Are Parents to Do? 3 Nutrition Actions to Promote True Health

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Hi!  Anna, here. A new study came out just this week about the negative impacts of parents encouraging teenagers to diet to lose weight (1).  The study followed 556 adolescents into adulthood and showed that when parents encourage their teenager to diet the adolescent is at an increased risk for “overweight and obesity,” dieting, binge eating, engaging in unhealthy weight control behaviors, and lower body satisfaction 15 years later as a parent.   The study showed when parents urge their teenager to diet it even has an effect on the adolescents’ own children.  This is not all new information, but it corroborates what other studies have shown about diets and children.  In 2016, the American Academy of Pediatrics issued a statement explaining that pediatricians should not focus on weight when talking with youth.  The evidence is mounting that the focus on weight with children is causing harm.

You may have read my post a couple of weeks ago Stay Away From Our Children Weight Watchers about the harm diets can cause children (and anyone). I’ve been thinking this week that we are often telling parents what NOT to do…

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