#maggieg

maggie r u okay 

Contributor Post

Contributor Maggie G. shows you how to prep a delicious (flexible) lunch that will last a week and keep the 3pm munchies at bay. And it can easily be made vegetarian/vegan.

I’ve always felt guilty when I cook a lunch meal from scratch. I grew up believing that lunch is created from leftovers or things stashed in the refrigerator. You save money by not having to buy ingredients just for lunch. Sandwiches and soup fall into that category too, because they’re something you have on hand, but aren’t reserved specifically for a certain meal. When you’re trying to be a smarter eater, though, you realize that proper planning needs to go into every meal, not just dinners. And while there may be supper leftovers you can use for lunch, that isn’t always the case. And that’s where my Power Lunch comes in. I do buy ingredients just for this meal, but I make a week’s worth of Power Lunches at once, and store them in the fridge or freezer to grab as needed for my midday meal. Power Lunches aren’t just random assortments, though. They’re carefully selected to deliver maximum impact. Let me explain. My particular approach to eating (right now, at least) is to focus on higher protein, low glycemic load foods. I want a meal that can easily be microwaved for a minute or two and be ready to enjoy. It has to travel well to the office, and -- truth be told -- it has to be delicious enough that I don’t mind eating it.

Depending on how you mix it up, Power Lunches can fit just about any eating plan. Vegetarians, gluten-sensitive, low carb -- it works! And what’s cool about this meal is that you can mix and match ingredients to give it a different twist every time. Below are the main ingredients, with suggestions for alternatives. For nutrition calculation purposes, the first option in each listing was used. Power Lunch

You'll need (makes about 8 servings -- enough for a work week of brown bag lunches):

1 lb ground turkey, ground beef, diced tofu, diced leftover chicken or other protein

4 cups (2 13.5 oz cans) beans: pinto, black, kidney, garbanzo, cannellini, lentils or other 2 cups (1 13.5 oz can)

tomatoes: diced, spiced, stewed, sauced, seasoned or plain 6 cups

uncooked greens: spinach, collards, mustard or other

seasonings of your choice: Italian blend, Mexican, savory, or salt/pepper

Make it:

In a large skillet or Dutch oven, brown the ground beef until no longer pink.

Drain away excess fat. Stir in the beans and tomatoes.

Bring to a simmer and cook 5 minutes.

Add all the uncooked greens and stir to mix them in. They’ll wilt to a fraction of their volume in about 5 minutes.

As soon as they wilt, stir in seasonings of your choice.

Serve immediately, or divide into 8 microwave-safe bowls for later reheating.

At serving time, add any extra ingredients you may like: shredded cheese, salsa, sour cream, sliced avocados, chopped tomatoes, black olives or anything else! Serve plain, over a salad, or rolled in a whole-grain wrap.

Nutritional information (per serving):

Calories: 179 Total fat: 6g Saturated fat: 1.3g Polyunsaturated fat: 1.2g Monounsaturated fat: 1.8g Cholesterol: 42g Sodium: 685g Carbohydrates: 14g Sugar: 3g Protein: 21g Fiber: 6g

Contributor Post

This post comes from Your Nutritionista contributor Maggie G. Maggie is a food and nutrition journalist with a passion for everyday cooking -- quick, easy, and healthy. In her post, she discusses a common eating phenomenon I've never heard such an apt name for: FOOD FATIGUE. We all get it, but what can we do about it?

YNC Contributor Maggie G.

It doesn't matter what type of foods you eat. After a while, the same old thing gets boring.Food fatigue is real and we feel that rut when we fix the same handful of recipes over and over until we’re sick of them.

How do you fix the problem? Part of it depends on how you got so tired of your food in the first place, but the bottom line is that you probably need to shake up your routine a bit.

Maybe you’re trying to eat a new way, and aren’t fully familiar with what foods you can cook with. For the most part, there are always a few new recipes or food items you can add—even new vegetables, a different bread for a sandwich, flavorful condiments and seasonings—all these things can spice up your ho-hum dishes.

If it’s just boredom, check out different grocery aisles when you shop. Try new products that could inject some pizzazz—resolve to use one new food each week, and find ways to incorporate it into your menu plan. Bright colors, flavors, and even the presentation can all add interest. Don’t underestimate an attractive plate with colorful arrangements!

Help nip food fatigue in the bud by creating a menu to work from. Maybe even develop a schedule or theme: Mexican on Monday, Tuesday for chicken and such. That little bit of structure might help you in your quest. Visit the library, bookstore or cruise the blog offerings for ideas and recipes. You might even want to share resources with friends who are also struggling — a supper club or recipe card swap, maybe? Returning the focus to the fun of cooking reminds you that great meals don’t just happen; they need time and attention.

Ask for input from your family, but structure the question so that you get helpful responses. Instead of asking,  “What foods should I cook?” where the answer might be “pizza and hot dogs every night, plus ice cream,” guide the discussion with something like this: “I’ve been trying to cook healthier food, and I’m running out of ideas. What things have I fixed that you enjoyed most? What type of foods would you like to see more of?” Sometimes, resentment that your efforts are going unappreciated makes you want to throw in the towel. Involving the family in problem-solving (and maybe even meal prep, too) can help!