Plant Based Meal(s) on a Budget

Plant Based Meal(s) on a Budget

by | Aug 11, 2022 | Recipes and Meal Ideas

Are grocery prices making meal planning more difficult?

As if meal planning wasn’t hard enough, the ever-rising food and gas prices can make it feel not only timely but costly. Meal planning, grocery shopping, and prepping feel more stressful than ever these days. That’s why I (Coach Bella) decided to go on a mission to create a simple, affordable, and quick recipe that won’t break the bank or your back!

Bean, Rice, and Veggie Bowl

Cooking plant-based can actually be quite affordable, especially when opting for nutritious staples like rice and beans. For this recipe, I got my ingredients from Trader Joe’s and even opted for organic versions of a few ingredients (spinach, zucchini, kidney beans, and chickpeas). The prices are listed beside the ingredients.  The grand total, with tax, was $12.18. However, this is meant to provide about 3 meals if eaten alone, or 5 meals if something is added to it like eggs, chicken/turkey, more veggies, or a side salad. That’s only $4.06/meal for 3 meals or $2.44/meal for 5 meals (with the additional cost of whatever else you add)!

Ingredients:

  • 1 bag of spinach ($2.29)
  • 1/2 bag of rice– jasmine, brown, white ($2.99)
  • 1 onion ($0.99)
  • 2 zucchinis ($3.69)
  • 1 can of chickpeas ($0.99)
  • 1 can of beans- kidney, black, northern, or your fav ($0.99)

Steps:

  1. Chop the zucchini and onion
  2. Drain and rinse the chickpeas and beans
  3. Cook the rice
  4. As you can see I had some brown rice to use up so I mixed the jasmine and brown rice together.
  5. Sauté the zucchini and onions
  6. I used olive oil, salt, pepper, and garlic powder to season
  7. Add the spinach to the pan with the onions and zucchini. Cook until spinach is wilted or cooked to your liking. (Option to leave spinach raw and have it as a base to the dish.)
  8. Add the beans to the pan as well to lightly cook.
    1. I added more seasoning once the beans were in the pan.
  9. Optional toppings
    1. Salsa, shredded lettuce, and Mexican cheese
    2. Sriracha
    3. Green goddess dressing
    4. Curry sauce
  10. Enjoy!

I used kidney beans + chickpeas. Two cans of beans could be used as opposed to chickpeas and beans.

Print Pin

Vegetarian Bean and Rice Bowl

There are few recipes simpler than rice and beans. However, this bowl has a world of possibilities depending on the veggies and toppings you choose to add. Please play around with the ingredients and use this as a guide to create a yummy bowl!
Prep Time 10 minutes
Cook Time 20 minutes
Servings 3
Cost 12.18

Ingredients

  • 1 bag of spinach
  • 1/2 bag of rice jasmine, brown, wild rice
  • 1 onion
  • 2 zucchinis or veggie of choice
  • 1 can of chickpeas
  • 1 can of beans- kidney black, northern, or your fav

Instructions

  • Chop the zucchini and onion
  • Drain and rinse the chickpeas and beans
  • Cook the rice
  • Sauté the zucchini and onions
  • Use oil and seasonings of choice
  • Add the spinach to the pan with the onions and zucchini. Cook until spinach is wilted or cooked to your liking. (Option to leave spinach raw and have it as a base to the dish.)
  • Add the beans to the pan as well to lightly cook.
  • Add optional toppings such as Sriracha, curry sauce, cheese, lettuce, salsa, etc.
  • Enjoy

Take A Dip

by | Jul 6, 2022 | Recipes and Meal Ideas

Entertaining this summer?  Make some crowd-pleasing dips. They are a convenient and delicious way to consume a wide variety of anti-inflammatory vegetables, spices, and healthy fats. While we love the convenience of purchased dips like packaged hummus, some brands may contain unnecessary levels of fat, sugar, salt, preservatives, and hard-to-pronounce ingredients. Making dips yourself allows you to control the flavor and quality – and it’s easy!

The best dips begin with a creamy base made from foods such as beans, lentils, avocados, edamame, and roasted vegetables [eggplant, carrots, squash, zucchini, peppers, cauliflower] that are blended with oil or another liquid. Add flavor boosters such as tahini, garlic, hot sauce, nut butters, nuts and seeds, lemon or lime juice, and zest to add dimension. Finish by seasoning with fresh and dried herbs, spices, salt, and pepper, and your dip is complete. Here are some of our favorite combinations with healthy vehicles ideas:

Ingredient and flavor combinations

  • Chickpea hummus [and other beans] – The classic chickpea base is very versatile and can be made with any bean. Add tahini, garlic, lemon, and cumin to chickpeas for a traditional version. Variations include [but are not limited to] roasted red pepper, lemon kale, Moroccan carrot, roasted zucchini, kalamata olive, spicy sriracha, and creamy pesto. Try this crowd-pleasing version for Lemon Dill Hummus.
  • Avocado, AKA guacamole! We love the healthy fats in avocado, but the calories can be intimidating. Cut the amount of avocado in half by adding defrosted edamame beans – you will decrease the calories and increase the protein. Win, win. Add some greens to keep your dip bright and fresh. Our Kale and Edamame Guacamole is a team favorite.
  • Roasted vegetables – Baba ganoush is the ultimate example here – a combination of roasted eggplant, tahini, lemon, and garlic. Other roasted vegetables that work well in dips are butternut squash, cauliflower, zucchini, carrots, and peppers. Roasting them allows you to process vegetables until creamy. Start with store-bought for this nutrient-dense and super flavorful Roasted Red Pepper Walnut Dip.

Vehicles:

  • Carrot chips or sticks – You can purchase prepared crinkle-cut carrot chips or slice carrots on an angle. Baby carrots work too.
  • Cucumber chips – Slice cucumbers on an angle to maximize surface area for scooping.
  • Broccoli or cauliflower – Lightly steam these vegetables to bring out their sweetness – you want them to still have the firmness necessary to dip.
  • Green beans – Remove stems, rinse, and dip. If you prefer, you can lightly steam these as well.
  • Endive – This nutrient-dense vegetable is the ultimate chip – perfect shape, size, and sturdiness.
  • Peppers – Red, yellow, and orange peppers provide a variety of phytonutrients and are milder than green peppers.
  • Celery sticks – Firm and crisp, celery is a go-to vehicle.
  • Snap peas – These can be consumed raw or lightly steamed.
  • Cherry tomatoes – We love using grape tomatoes on our crudités platters, but dipping them can be tricky. Using toothpicks can help keep your fingers free of dip.

If you are interested in more Well Balanced snack options and new recipes, join us for our monthly webinar. 

How to Stick To Your Nutrition Goals This Summer

How to Stick To Your Nutrition Goals This Summer

by | Jun 17, 2022 | Well Balanced Wisdom

Summer is right around the corner, and the warmer weather is already here, which means more outdoor adventures after work, more time at the pool, and more getaways! However, with the summer fun comes a change to schedules and routines. For many, this means there is less time for cooking, exercise, and health goals. But what if we told you that you don’t have to put your goals and wellness journey on pause during the warmer months? There are many ways to keep your health a priority as summer heats up. 


Summer, The Well Balanced Way 

Barbecues, graduation parties, vacations, oh my! All can seem like a wrench thrown into nutrition goals. However, remembering how to build a well balanced plate, ditching the all or nothing mindset, and simply enjoying good food and even better company can lead to a stress-free summer. The summer months offer an opportunity to create wonderful memories and oftentimes that includes yummy treats which should be enjoyed guilt-free! Every little effort counts, whether that’s cooking at home 2x per week, eating a side of veggies at 1-2 meals, or going on walks on your lunch break.

Nutritious Food, Fast

If time is more scarce in the summer, do not worry because there are plenty of delicious recipes that can be done in a flash. 

Recipes in 10 minutes or under:

Recipes in 30 minutes or under:

If you find yourself in the car more often in the summer between driving to the beach, drop offs and pickups from camp, or summer get-togethers, then having accessible yet nutritious snacks might be helpful. Keep these in the car or pantry for easy access no matter where you are:

  • trail mix
  • jerky sticks
  • protein bars
  • crunchy chickpeas
  • individually packaged popcorn or nuts 
  • crackers and peanut butter
  • protein powder (mix with water or milk of choice)
  • perishable items that are easy to grab on the way out of the house: 
    • fruit 
    • cheese sticks
    • yogurt
    • baby carrots
    • shelled edamame
    • pre-cut veggies (peppers, cucumbers, radishes, etc.)

This time of year is meant to be enjoyed without the sacrifice of your health goals. Finding quick and easy recipes, bringing fruit or veggies with you to a cook-out, stocking up on nutritious grab-and-go items, and practicing balance will help create a summer without worry. If you are interested in hearing more about sticking to health goals in the summer then watch our most recent webinar. And as always, enjoy the journey!  

How do you practice mindfulness?

How do you practice mindfulness?

by | May 11, 2022 | Nutrition Questions Answered

In the midst of a fast paced society, there is no shortage of distractions. From the time we wake up to the moment we fall asleep, we experience the urge to check our phones, answer an email, check in with the news headlines for the day, and all the notifications and happenings in between. 

With never ending to-do lists and an abundance of interruptions, it is easy to operate on autopilot, bouncing from one task to the next. But what if the key to fulfillment, productivity, and overall happiness isn’t multitasking, but rather the act of slowing down and appreciating what is happening right in front of us? 

There is nothing more profound than anchoring yourself to the present moment. This idea has made the practice of mindfulness gain popularity in recent years.

What is Mindfulness? 

Mindfulness is living presently in the moment and appreciating its uniqueness, knowing we will never live that moment or experience again. When we are mindful our senses are heightened, making us more aware of the way the afternoon sun feels on our skin, the sound of a summer breeze rustling the leaves of a nearby tree, or the smell of a favorite meal as it travels through the house. 

Whenever we practice mindfulness, we bring a sense of awareness to what we are doing directly through our senses. However, we can also practice mindfulness by bringing attention to our state of mind via our thoughts, feelings, and perceptions. As Jon Kabat Zinn, founder of Mindfulness-Based Stress Reduction, said “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” And when we do so, we may be restructuring our brains through training this sense of greater awareness. 

The Basics of Developing a Mindfulness Routine 

Mindfulness is a personal practice and can be utilized at any moment. It offers a buffer between external experiences and internal reactions. The best part is that mindfulness is free of cost and you can begin practicing wherever, whenever. Here is how: 

  1. Set aside time (everyday). Choose a time and place where you feel comfortable and won’t be interrupted. Try and do this as consistently as possible, because the more you practice the stronger the mindfulness muscle will become. The good news is that you can do this multiple times a day as a comfortability is created. 
  2. Become an observer. The purpose of being mindful is to observe what is happening in that exact moment, without trying to judge or change anything. The goal is not to achieve nirvana, but to be more aware of what is happening via your senses or thoughts/feelings depending on the scenario. 
  3. Remember your thoughts are like clouds. An easy way to avoid distracting ourselves with our own judgments and perceptions, is to think of them as clouds in the sky. We cannot stop a cloud from passing through, but we can instead just watch without engaging with it.
  4. Return to the observer mindset. When the mind starts taking over and you catch yourself thinking about what’s for dinner or the project that isn’t going well, remember to return to the observer’s mind. Instead of thinking too much about anything, observe what is happening, what you can feel/see/hear/smell/taste, and what emotions arise. 
  5. Give yourself grace. Remember to be free of judgment and criticism, especially when it comes to yourself. A wandering mind is to be expected, so instead of beating yourself up, gently guide yourself to the present and begin again.
  6. Practice in different ways. The more familiar you become with mindfulness, the more you can diversify when and where you practice. It is best to start small and simple, perhaps while sitting outside in a quiet place or somewhere you are alone and at ease. But as this muscle grows, try and do it in a new location or setting. The more mindful we can be in different situations and places, the more present we become in our daily lives. 

More on Mindfulness

Mindfulness is not a destination, but a journey. Just like strengthening any skill, practice and consistency are important. But, there is nothing more profound than anchoring yourself to the present moment. 

Although it is a simple exercise, our thoughts and judgments can sometimes make it feel complicated or difficult. Luckily, there are many experts and resources out there to help. Below is a list of Coach Bella’s favorite mindfulness tools:

  • If you like the sciency side of things, check out episode #533 of the Rich Roll Podcast where he talks to neuroscientist Dr. Huberman on how to change your brain (It can also be found on Spotify, Apple, and other podcast streaming platforms).
  • If you want to know more about mindfulness, check out this article which dives much deeper into its history, meaning, practices, and much more.
  • If you want to learn more about unlocking your mind and healing through the power of thought, listen to episode #243 of ON Purpose with Jay Shetty to hear some wonderful insight from Dr. Joe Dispenza (It can also be found on Spotify, Apple, and other podcast streaming platforms).
  • If you want to incorporate mindfulness into your eating, read one of our previous blogs on mindful eating.
  • If you want to add a mindfulness meditation into your routine, try out the Headspace app or free mindfulness meditations from Mindful.org.
  • If you want to learn more about mindfulness and nutrition, join us May 18 for our monthly webinar.

And as always, remember to enjoy the journey! 

What Can You Do About Leaky Gut? 

What Can You Do About Leaky Gut? 

by | Apr 11, 2022 | Nutrition Questions Answered

One of the gut’s important responsibilities is to selectively allow the foods we consume to be absorbed while keeping other unwanted particles and toxins out. But, this is only possible if the cells are working properly and physically joined together very tightly, via tight junctions. 

What can we do to keep those junctions tight? 

One way to approach a suspected leaky gut is to address inflammation and eat a more gut-friendly diet. This means reducing excessive alcohol and processed foods that tend to be high in fat and sugar or artificial sweeteners, adding in gut friendly foods, and focusing on fiber and plant diversity.  

It’s also a good idea to avoid foods that you’re allergic or sensitive to. For example, if you have been diagnosed with celiac disease, you want to be sure to stay away from gluten to avoid an inflammatory response. Or if you are lactose intolerant, it is best to avoid dairy products with lactose. 

Instead, enjoy more foods rich in gut-friendly probiotics and fiber which is a prebiotic, or food for your friendly gut microbes. These include:

  • yogurt or kefir
  • fermented foods/drinks (e.g., kimchi, kombucha, sauerkraut, and miso)
  • fruits and vegetables (e.g., berries, grapefruit, broccoli, cabbage, leafy greens)
  • nuts and seeds (e.g., walnuts, cashews, and chia seeds)
  • whole grains (e.g., oats, corn, and quinoa)
  • prebiotic foods such as
    • onions 
    • oats
    • garlic
    • green bananas (or right when they turn yellow)
    • asparagus 
    • potatoes

There are also foods with phytonutrients that have proven to help heal the gut and maintain gut health. For example, ellagic acid found in pomegranate, feeds the good bacteria that help protect the gut by maintaining the biofilm in our gut that prevents leaky gut. Sulforaphane in cruciferous veggies (cabbage, kale, broccoli, cauliflower, etc) also feeds the good bacteria that are responsible for maintaining a healthy digestive system. Green tea is packed with phytonutrients that are great for the gut. 

Pro Tip: If you’re going to proactively increase your fiber intake, do it over several days or weeks because sudden increases in fiber can cause gas, bloating, and other gut discomfort. If you have IBS, talk to your doctor, or friendly Well Balanced Dietitian, to see if certain fibers may worsen your condition and which are recommended.

If you plan on making changes to your diet and lifestyle, consider keeping a journal to help see if the changes are helping your symptoms.

However, it’s not all about nutrition. Having healthy stress management tools is an important piece in keeping our guts healthy. Whether that is meditation, journaling, spending time in nature, exercise, or another activity that brings you joy. Regular exercise helps maintain the health of your digestive system. This means even a 15- or 20-minute walk after you eat to help you digest your food can have positive effects. And don’t forget the importance of sleep quality and avoiding tobacco products!

It’s not you, it’s your gut

When it comes to leaky gut, a few simple shifts toward a gut-friendly diet can help you tighten those junctions, reduce inflammation, and get rid of unwanted symptoms. 

A leaky gut is associated with gut and non-gut symptoms. It’s an inflammatory condition that has been linked to metabolic disorders, autoimmune conditions, and even mental health. There are certain laboratory markers, stool sample tests, and the Cyrex 2 array test to help diagnose leaky gut. And remember, this is still a rather new area of research, so more information emerges all the time. 

In the meantime, if you have symptoms that suggest a leaky gut, you can move toward a more gut-friendly diet. Try cutting down on alcohol, processed foods, and anything that you may be allergic or sensitive to. Replace these foods and drinks with ones higher in gut-friendly probiotics and fiber. And remember that regular exercise, stress management, and quality sleep are great lifestyle strategies for your gut and the rest of your body.

And of course, your Well Balanced coaches are here to help you! Click here to book a complementary call today!