When starting or restarting to change your lifestyle for better health and overall nutrition, it can be really hard to adjust from eating mainly processed foods to eating more whole foods.
Let's face it. Eating healthier takes more thought, it takes planning ahead, and it can be a stretch on the budget. Plus, we tend to over complicate things when picking meals for the week or daily menu.
A healthy meal doesn't have to be complicated. It can be as simple is picking your protein, picking your complex carbs for your sides, picking your healthy fat, and adding some seasonings and herbs. Viola! You have all the makings of a healthier meal option. While it will cost more than a box of easy mac n cheese, making a healthier meal for the family doesn't have to break the budget.
Here's what I made for dinner tonight for my family of 5.
Balsamic Chicken with Carmelized Onions.
It was quick and simple, and from start to finish took about 45 minutes to just under 1hr.
The Balsamic Chicken was simply
1 to 1 1/2 lbs chicken tenderloins (I used frozen chicken tenderloins)
1/2 cup Balsamic Vinegar
1/2 cup Olive Oil
1-2 cloves garlic, minced
salt and pepper to taste
Put the tenderloins in a skillet, add the olive oil and vinegar and spices, simmer on stove top, turning frequently to cook chicken evenly.
Almond Rice Pilaf
1 Cup Brown Rice
2 1/2 cups water
Simmer brown rice in water on stove top. As the liquid simmers off, add liquid from balsamic chicken to the rice. Simmer until done.
Carmelized Onions
One Large Red Onion - Skin removed and sliced
4-5 mushrooms washed and sliced
1 Tbspn raw honey
In a skillet, heat up a drizzling of olive oil. Saute onion slices and mushrooms, stirring frequently. When onions are almost tender, drizzle raw honey over onions and stir the onions.
Put together a salad with your favorite salad greens, and dice a tomato to top the lettuce.
Enjoy!
This was a really quick and easy, and the cost breakdown makes this meal economical
Chicken - 1 1/2 lbs @ $2.00/lb $3.00
Balsamic vinegar and olive oil - Already in pantry
Garlic - Already in Pantry
1 Cup Brown Rice - $.50
Large Red Onion, Mushrooms, and Tomato - about $2.00
Salad Greens - $1.50
Approx $7.00. More expensive than Mac N Cheese, but cheaper than eating out!
What are some whole food meals that you like or have created? Share them below or share a link to your favorite recipe!
Enjoy!
CrossFit Tulsa WOD
5 rounds for time:
20 Overhead Walking Lunges w/ 45/25 lbs plate (10 each leg)
10 box jumps 20/16 inch box
10 Pull Ups
*On lunge, back knee has to touch the ground to be counted.