Posts Tagged ‘healthy recipe’

Lemon-basil Shrimp and Veggies

Even though I sort of really don’t like Dr. Oz and his show (for reasons which I will not get into now, but maybe later on in a separate blog post), sometimes, on those days where I’m really pooped, and I get home from work feeling incapable of doing anything other than collapsing onto the couch and becoming a vegetable in front of the TV (a rare occurrence, but yes it happens), I watch his show.

I mean, he shouldn’t feel special or anything. I only have basic cable, (Netflix is where it’s at! Except for when I’m too lazy to do anything but hit the power button.) so at 4 o’clock in the afternoon I get to choose from the stellar line up between him, The People’s Court, and Wendy Williams. Usually I go with The Great and powerful Oz just so that I can check out what fad diet or miracle pill he’s touting this week and roll my eyes while I yell at him through the TV.

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Coconut-tangerine Kale Smoothie

When I made my vow to give up oatmeal for breakfast last week, I was forced to come up with a healthy replacement for my morning meal. Oatmeal was what I ate for breakfast everyday. And since I’m usually out the door by 6AM, I had packing it for on-the-go down to a science. So, I wondered, what else could I possibly pack with me that would be just as tasty, wholesome, and satisfying?
Then it came to me! A SMOOTHIE! I love smoothies. They’re so easy to make and, if concocted with the right ingredients, full of essential vitamins and minerals that help keep you focused and energized in the morning.

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Eating Healthy On-the-Go: How to Make Meals for the Week in Under An Hour

If the thought of sitting down to write out complicated meals that require following intricate recipes and spending hours at a time in the kitchen, all to “prep” your meals for the week makes you want to strangle a head of broccoli, then you’ve come to the right place. Because that is not what this post is about.

This post is about spending just one hour or less of your free time in the kitchen, prepping a few healthy meals for the week ahead. Of course, cutting down on time means cooking in bulk and therefore eating some of the same meals twice in one week, something I’m totally OK with. So if  you’re ok with that too, then awesome! Let me teach you my ways.

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Curried Red Lentil Mash-up with Sweet Potato and Cauliflower

OK, I have a confession to make. So, I named this blog Hungry Runner because I like food and I like running. Only, the thing is it turns out I like running and fitness and exercise, a tiny little bit more than I like food. (I just gasped. I can’t believe I said that.)

[4 Fast and Healthy Recipes]

When I first started this site on Tumblr, and before I discovered Instagram, I was constantly posting my daily meals as healthy inspiration and occasionally posting the recipes for my favorite dishes. (As seen above.)

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Sweet Potato Black Bean Quesadilla with Greek Yogurt Dressing and Gruyere Cheese

So the sweet potato black bean quesadilla is nothing new. I’ve made it before in the past and shared the recipe here with you all. I remember thinking it was such a genius combination of foods when I first stumbled across it. And that’s because it is.

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Spinach and Sweet Potato Mash-up

Like many of my “recipes,” this dish happened totally on accident. In fact, it was a potentially dangerous cooking accident that will give you some candid insight into my true “skill” in the kitchen.

By looking at my food photos (or if you’re lucky enough, tasting one of my meals) you may come to the conclusion that I’m at least a somewhat skilled chef. And I guess that’s true, since like, I can make pancakes and cookies and French toast pretty well. But the real truth is that even though I can make it look effortless by presenting you with a pretty picture of the end product, I’m actually sort of a Kitchen Klutz.

Sure most of my meals taste great, but that doesn’t mean I don’t encounter a few mishaps here an there before ending up with the final product. I’m the instance of this dish, I left a sweet potato baking in the oven for about 20 minutes too long. This resulted in some of the skin starting to ooze and stick to the pan and extra, extra mushy potato.

The sad part is that I had actually set the microwave timer. But when it went off I was preoccupied with something else (probably Instagram) and I thought, “I usually undercook sweet potatoes, so I’ll just give it another 5-10 minutes to make sure it cooks all the way through.”

Well, it’s my own fault for not setting a new timer because 5-10 minutes came and went (time flies when you’re instagramming photos of your food!) and 20 minutes later I was hit by that sudden “oh crap I left something in the oven for longer than I should have” feeling. (Yeah, you know exactly what I’m talking about.)

But the good news is that most of the time, (except for a few REALLY un-fixable mistakes) most kitchen mishaps turn out to be a blessing in disguise. Like in this case, I was forced to mash up my most mushy sweet potato and what I ended up with was this sweet and savory rice dish that, if I’m being honest, I wouldn’t mind eating for dinner every night if I had to.

This dish unintentionally ended up being a perfect balance between sweet and salty and I’m glad that I also decided to add spinach at the last minute, making it even more colorful and adding just enough texture to balance out all of the potato and rice mushiness.

A few recipe notes before you get started. Above is a (Intagram) photo of the original version of this dish, which I made on the fly as and on-the-go meal. You’ll notice that the “official photos” included red kidney beans in the dish, while the original version pictures what the recipe below calls for, which is chick peas. I recommend using chick peas (they just worked better with the flavors), however, feel free to experiment with whatever type of beans you like!

Ingredients (for 1 serving):
1/2 extra soft baked sweet potato, mashed

1/2 cup brown rice, cooked and spiced with turmeric and cumin

1/4 red onion, diced

2 T olive oil

1/2 cup chick peas

1/2 cup tomato, chopped into chunks

1/2 cup baby spinach leaves

Optional: dash of cinnamon and feta cheese for topping

Directions:

1. In a medium-sized pan, heat olive oil and onion over medium heat until fragrant.

2. Add the rice then toss in the chick peas.

3. Add the mashed sweet potato and stir until everything is well mixed.

4. Add the spinach and tomato and continue to heat over low-medium heat until the leaves are slightly wilted.

5. Optional: sprinkle with a dash of cinnamon and top with feta cheese to serve

*Multiplying ingredients to create additional servings will not effect the end product

Slow Cooker, Sweet Potato Chili

Hungry Runner Fun Fact: Chili is one of my all time favorite foods.

The best bowl of chili I’ve ever had was at a pub in Stirling Scotland on St. Patrick’s day in 2010.

This was before I had an iPhone and an obsession with posting pictures of my food on Instagram. So, unfortunately there’s no photographic proof of The Best Bowl of Chili Ever. But trust me, it existed and I ate it.

Here’s me, sitting at a Royal Table, during the trip. You know, eating like a queen. Like I always do.

Anyway, since then, I’ve made plenty of batches of my own chili. But never in a slow cooker. In fact, previous to whipping up this recipe, I’d never used a slow cooker before. Ever. At all.

So this is totally new territory for me. Territory I feel I’ve successfully conquered given the outcome of this vegetarian chili dish. Oh the cook is getting cocky now. Well c’mon, I wouldn’t share the recipe with you all if it didn’t taste good.

And taste good it certainly does. It’s spicy and sweet and full of varying textures. The addition of the split red lentils helps thicken up the dish without adding any meat. Although you certainly could throw some in if you prefer a classic, non-vegetarian chili.

Speaking of non-vegetarian chili, the bowl I had in Scotland was not meatless, which, I do have to admit was most likely a large factor in contributing to its Best Chili Ever status.

But vegetarian chili comes in a close second. A very close second.

Plus, this recipe is particularly convenient for some simple weekend food prepping. What could be easier than cooking some lentils, chopping up a bunch of veggies, opening a few cans of beans, and throwing it all into the slow cooker with a few spices and some veggie broth? I don’t know, maybe a peanut butter and jelly sandwich? I guess that’s easier. But (and don’t get me wrong, I love a good PB&J sandwich) not nearly as hearty and satisfying.

Less than an hour of kitchen time for 3-4 pre-prepped meals during the week. That’s my kind of cooking!

Ingredients:

1 tablespoon olive oil

1/2 small red onion, diced

1/2 tsp. cinnamon

1 tsp. chili powder

1/2 tsp. cumin

1/2 tsp. turmeric

1 large green bell pepper, chopped

1 can red kidney beans

1 can black beans

1 large sweet potato, chopped

1/2 cup split red lentils, rinsed, picked, and cooked

1 cup low sodium veggie broth

a few more dashes of cinnamon, chili powder, cumin, and turmeric to taste

Directions:

1. Follow package directions for cooking 1/2 cup split red lentils. (Note: you can skip this step and add them to the slow cooker uncooked, however I found that cooking them first allows for a thicker end product because they will have absorbed more liquid.)

2. Turn on the slow cooker (high heat setting). Once the pot is heated and the bottom is warm, add the olive oil and onion. Heat for 2-3 minutes.

3. Add the cinnamon, chili powder, cumin, and turmeric. Stir lightly to mix with oil and onion. Let the mixture heat for another 2-3 minutes.

4. Add the pepper, beans, sweet potato, and cooked lentils. Stir lightly to blend with spice and onion mixture.

5. Add the veggie broth and stir. Sprinkle in a few more dashes of each spice.

6. Heat for 1-3 hours.

7. Serve immediately or pack in Tupperware and store in the refrigerator (up to 5 days) for a pre-prepped meal at a later time.

Brown Rice, Black Bean Mash-up

Throw everything in a bowl and eat.

I’ve talked about this idea on Hungry Runner several times in the past. It’s basically become my signature style of “cooking.” When I started this blog it was under the premise that I love to eat but hate spending a ton of time in the kitchen fussing over complicated recipes.

So, while I’m sharing the “recipe” for this dish right now, just know that before I made it… There was no recipe. I made it up as I went along. And also know that you are completely capable of doing the same. Don’t be afraid to experiment with food!

Making it up as I go along is how I prepare 98% of my meals during the work week. Friends, family, and clients are always asking for quick and easy healthy recipes, and don’t get me wrong, there are plenty of those to be found here on Hungry Runner. But most of the time, when it comes to eating healthily, I don’t follow any recipes at all.

The simple truth is, if you keep your kitchen stocked with nutritious, whole foods, you will end up eating healthy meals composed of nutritious, whole foods. You won’t have a choice!

For everyday meals during the week, don’t worry so much about recipes. You don’t have to spend 10 hours in the kitchen cooking up some extravagant dish you found on Pinterest. Sure that’s always fun for a weekend project when there’s more time. But during the week, it’s more about being efficient and prioritizing your time so that you can stick to a healthy clean-eating habits even when you’re busy.

Okay so, all this talk about how you don’t need recipes and now I’m going to give you a recipe. (Real smart marketing tactics, Katie.) But all jokes aside, if you feel like you just have no idea where to start when it comes to cooking healthy meals, this type of dish is a great place to begin. It’s fast, it’s easy, and chances are you already have most of the ingredients on hand.

You can follow along step by step, or simply use it as more of a guide. I even encourage you to test out your own additions and alterations. Maybe you don’t have every single one of the ingredients on hand. No biggie. Try subbing it for something similar that you do have. Another type of veggie, a different type of bean… Anything is game.

Pro tip: The reason why dishes like this one are super quick for me to make during the week is because I prep some of the foods, like rice and veggies that can be roasted, beforehand. (Usually on a Sunday so they’re readily available to me through the work week.)

Ingredients (For 1 serving):

Red onion, diced

3 tablespoons olive oil

1 cup baby portobello mushrooms, sliced

1/2 cup brown rice, cooked and spiced with turmeric and cumin

1/4 cup veggie broth

1/3 cup black beans

1/3 cup chick peas

1/2 medium tomato, chopped

1/4 of an avocado, chopped or sliced

Feta cheese for topping

 

Directions:

1. In a medium frying pan, heat 2 tablespoons of the olive oil. Add the onion and a few dashes of turmeric and cumin.

2. Add the mushrooms and stir to coat with oil. Heat for 1-2 minutes.

3. Add the rice and the 3rd tablespoon of olive oil. Stir again then add the veggie broth. Bring the broth to a boil, then reduce heat to low.

4. Add the black beans, chic peas, and tomatoes. Stir and heat for 4-5 more minutes while adding a few more dashes of turmeric and cumin.

5. Remove from heat. Serve with avocado and feta cheese.

(Note: For multiple servings, ingredients can simply be doubled, tripled, etc. Doing so will not effect that outcome of the overall dish :) )

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