Posts Tagged ‘quinoa’

  1. Meal prep…on the weekend!

    November 6, 2015 by Heather

    Meal prepon the weekend

    Ok some of you are super busy during the week and meal prep becomes difficult. Some of you have days that you are feeling super poopy and meal prep is out of the question. What happens? You go for unhealthy eats and you feel worse. Why? Because your body needs super nutritious fuel to feel it’s best. So how can you combat the busy or the feeling poopy? What can you do to get nutritious fuel into that body of yours? Well…..I could tell you to reach for your Shakeology, and that would be a nice alternative but you’ll need to do some kind of meal prep too. Sorry, you knew I was going to say that!! So…I recommend you do this on the weekend so that there are no excuses during the week to not eat healthy. This will take some time on your part on the weekend but once it becomes routine it will go quick and easy and you’ll thank me for it. 🙂  Remember, the freezer and the crockpot are your friends!

    Here are a list of things you can prepare on the weekend to prepare for the week ahead.

    Grains (brown rice, quinoa, oatmeal etc.) You’ll want to soak this the day before. You can have a couple pots of these cooking at the same time to make your life easier.
    Beans (again you’ll want to soak these the day before). I cook up atleast a bag for the week because you can pretty much add them to anything. These freeze well too.
    Lentils. They are great because they don’t need to be soaked.
    Hard boiled eggs if you’re not vegan.  These are great to add to salads or grab or go.
    A big ole’ pot of any kind of healthy soup you like. You can eat throughout the week and/or freeze leftovers.
    Homemade trail mix is so much healthier than the stuff you buy in the store. Make your own with dried fruit (preferably no sugar added), raw or roasted nuts (I would roast yourself) and anything else you’d like to add.
    Chop up a bunch of veggies to grab and go with some hummus or nut butter and to have on hand for easy dishes. No chopping necessary during the week!! You’re welcome!  You can also use some of these veggies to make up a big salad to have on hand for lunches, dinners, side dishes etc.
    Protein sources you can cook up ahead of time and keep in the fridge and/or freezer. Examples are chicken, fish, tofu, ground turkey, ground chicken etc. Get grass fed meats whenever possible.
    Casseroles are another thing that you can make up on the weekends that freeze very well.
    Veggie burgers! They freeze well and are great to have on hand on a busy night or when you don’t feel up to cooking.

    Do you need some healthy recipes?  I have a bunch on this blog and on my Facebook page.  If you go ahead and try this meal prep let me know how it works for you!  I’d love to hear from you!

    Peace & Love,


  2. Edamame and Kale Fried Quinoa

    January 27, 2014 by Heather

    Edamame and Kale Fried Quinoa
    Serves 4
    This was SO tasty! I skipped the egg part but it tasted like fried rice! Hard to tell it was great for you!
    Write a review
    Total Time
    40 min
    Total Time
    40 min
    1. 1 cup quinoa
    2. 2 cups veggie broth
    3. 2 tbsp coconut oil
    4. 1 tbsp minced garlic
    5. 1 tsp minced ginger
    6. 1 cup finely chopped red cabbage
    7. 1 small red bell pepper, diced
    8. 1 cup frozen edamame, thawed
    9. 2 cups stemmed, thinly sliced kale leaves
    10. 2 tbsp braggs aminos
    11. 1/4 tsp pepper
    12. 4 large eggs
    13. Sriracha (optional)
    14. Cilantro leaves (optional)
    1. Toast quinoa in a medium saucepan over medium high heat, swirling pan occasionally, until fragrant, 3 to 5 minutes. Rinse quinoa in a fine mesh sieve under cool water; return to saucepan, add broth and bring to a boil over high heat. Cover, reduce heat to low and simmer until liquid is absorbed, 15 to 20 minutes. Spread quinoa on a rimmed baking sheet to cool.
    2. Heat 4 tsp oil in a large skillet over medium high heat. Add garlic and ginger and cook, stirring constantly, Until fragrant but not browned, 30 seconds to a minute. Add veggies and cook, stirring constantly, until tender, 3 to 5 minutes. Add braggs, pepper and quinoa and cook, stirring often, until heated through, about 2 minutes.
    3. Brush remaining oil in a large nonstick skillet and place over medium high heat. Crack eggs into skillet and cook 3 to 4 minutes for sunny side up; for over easy, flip and cook until the white is set, 1 to 2 minutes more.
    4. Divide quinoa among four plates, top each serving with an egg, and garnish with sriracha and cilantro if desired.
    Adapted from Fitness Magazine
    Adapted from Fitness Magazine
    Fit With Fibro

  3. I did it! 21 days on the Ultimate Reset!

    May 21, 2012 by Heather

    I, Heather Conley, managed to go 21 days without doing a strenuous workout! How do I feel after the reset? Digestion is fantastic! Pain levels are still high but I’m only one day out.

    This morning I did Les Mills Pump and it was tough! I guess that’s why they say to come back at 50%! I’m feeling it now! I’m feeling my bad shoulder and knee so I’m thinking I need some joint support before I resort to a cortisone injection.

    I was excited to have something other than fruit for breakfast! I had some quinoa with blueberries, coconut milk and chia seeds.

    For lunch I had my salad which I’ll continue. I was super excited to have a chocolate Shakeology for a snack! I drank it super slow so I could notice if it bothered me. So far so good! I do think I’ll alternate chocolate and tropical though.

    For dinner I had black bean chili with avocado and brown rice chips. Super yummy! Before bed I’ll do my protein shake in water. Instead of having my piece of chocolate Shakeology bark I’m drinking my water and will have some tea in a bit.

    So what were my results? I lost 5 pounds and a whopping 6.75 inches! I’m astonished really! I didn’t think I had anything to lose and had recently lost over 4 inches with Les Mills Pump. I’m very excited to see what round 2 of Les Mills Pump brings! Enjoying the journey!

    Be well!!

  4. Mmmm… Chocolate Shakeology bark!

    May 9, 2012 by Heather

    No, I didn’t have any but boy do I want some BAD!
    Raining here again! Do I sound like a broken record? Surpringly my pain level was not bad for the first part of the day. Then my cat got loose in the holistic vets parking lot and I had to chase her and roll under a truck to get her! Pain levels are back needless to say.
    Today I noticed my skin has a glow and my eyes are brighter. I have been noticing I’m less bloated. I’m down about 2.4 pounds. I honestly did not expect to lose much during this process as I was already vegan and lost some when I switched.

    For breakfast I had my fruit.

    For lunch I had a nice big salad with leftover asparagus from last night. For a snack I had four dates which were fabulous! I was definitely hungry for dinner but the detox helps with the hunger.

    For dinner I had steamed broccoli and quinoa lentil pilaf.

    Had my tea and headed to bed. I’m a bit hungry. Going to suck down some more water! Massage tomorrow!

    Be well!

  5. Agave saves the day….

    May 6, 2012 by Heather

    I’m cranky. Yup, I’m cranky because I’m hungry and tired and my pain levels are up. Headed to bed here shortly because tomorrow is another day!
    Yes so I’m hard on myself. I expected no challenges going into this besides workout withdrawal. After all, I’m vegan already, I love to cook and I already drink a ton of water. But the truth is I’m challenged by the meal prep, only because it’s different than what I’m used to, not because it’s hard. I’m also frustrated with myself for craving things I usually have no desire for. Today I saw a sign for iced coffee and all of a sudden wanted one! I don’t even like iced coffee!! What’s up with that?! I’m above all that craving stuff, no?
    Today I had an “incident” with my alkalinize. I brought it with me to drink after I got my hair done so I could have my snack when I got home. I opened the package in the car and green stuff everywhere! I tried to rub it off my pants and car seat but that only made it worse. My snack was yummy though!
    Onto the food….
    For breakfast I had oatmeal. One more day and no oatmeal for two weeks. Sigh…..

    For lunch I had the quinoa salad and some raw veggies and hummus.

    For a snack I had an apple and almond butter.
    And for dinner I had roasted veggies, toasted millet and zucchini cashew soup. I was craving something sweet after dinner so I put a bit of agave in my herbal tea. I was a bit less grumpy after so yay for agave!

    Week 1 ends tomorrow. Until then…

    Be well!