You may have noticed that the most recent blog posts are about nutrition and related topics. I’ve decided to transform my website into a reliable resource for nutrition, aiming to help others navigate their health journeys with informed choices and support. Why? A challenging chapter in my life ignited a deeper curiosity about how our bodies react to what we eat and our environments. In the summer of 2023, I had hives, that were solved by medications, self-hypnosis, and more recently with a diet. This path made me realize the critical role of nutrition and holistic well-being in managing autoimmune conditions.
Today, I would like to share some meal ideas that are rich in nutrients, environmentally friendly, and easy to prepare. Each option highlights whole foods, plant-forward choices, and portion mindfulness.
Breakfast Ideas
- Oats with Berries and Seeds
- Ingredients: Rolled oats, unsweetened almond milk, chia seeds, a handful of mixed berries, and a drizzle of honey.
- Why it’s great: Rich in fiber, antioxidants, and omega-3s, this meal supports heart health and energy levels while reducing reliance on processed breakfast options.
- Avocado Toast with a Twist
- Ingredients: Whole-grain bread, smashed avocado, a sprinkle of nutritional yeast, and cherry tomatoes. Add an optional poached egg.
- Why it’s great: Packed with healthy fats, fiber, and protein, this meal keeps you full and energized.
- Plant-Based Smoothie Bowl
- Ingredients: Frozen banana, spinach, unsweetened coconut milk, and a scoop of plant-based protein powder. Top with granola and fresh fruit.
- Why it’s great: Combines fruits and greens for a nutrient-packed, low-impact meal.
Lunch Ideas
- Quinoa and Chickpea Salad
- Ingredients: Quinoa, canned chickpeas, diced cucumber, cherry tomatoes, parsley, olive oil, lemon juice, and a pinch of salt.
- Why it’s great: High in plant-based protein and fiber, this refreshing salad is filling and sustainable.
- Lentil and Sweet Potato Stew
- Ingredients: Green lentils, diced sweet potatoes, spinach, vegetable broth, garlic, onion, and smoked paprika.
- Why it’s great: A comforting one-pot meal loaded with vitamins, iron, and plant protein.
- Whole-grain Wrap with Hummus and Veggies
- Ingredients: Whole-grain tortilla, hummus, shredded carrots, spinach, and roasted red peppers.
- Why it’s great: This quick, no-cook lunch provides a good mix of fiber and nutrients.
Dinner Ideas
- Vegetable Stir-Fry with Tofu
- Ingredients: Firm tofu, broccoli, snap peas, bell peppers, sesame oil, soy sauce, ginger, and garlic. Serve with brown rice.
- Why it’s great: Combines plant-based protein with colorful, nutrient-dense veggies for a satisfying meal.
- Baked Sardines with Roasted Veggies
- Ingredients: Sardines, asparagus, zucchini, olive oil, and lemon slices.
- Why it’s great: A great source of omega-3 fatty acids and vitamins.
- Stuffed Bell Peppers
- Ingredients: Bell peppers, cooked quinoa, black beans, corn, diced tomatoes, and spices like cumin and chili powder.
- Why it’s great: A high-protein, plant-forward dish that’s hearty and packed with nutrients.
Snacks and Sides
- Trail Mix
- Ingredients: Almonds, walnuts, sunflower seeds, and a handful of dried fruit.
- Why it’s great: Easy to pack and full of healthy fats, fiber, and natural sweetness.
- Veggie Sticks with Guacamole or Hummus
- Ingredients: Carrot, cucumber, and celery sticks with your choice of dip.
- Why it’s great: A fresh, crunchy option that satisfies hunger without empty calories.
- Roasted Chickpeas
- Ingredients: Canned chickpeas, olive oil, and spices like paprika or garlic powder.
- Why it’s great: A crunchy, protein-packed alternative to chips.
Tips for Sustainability in the Kitchen
- Plan ahead: Meal prepping reduces food waste and ensures healthier choices during busy days.
- Buy seasonal produce: Locally grown fruits and vegetables are fresher and have a lower carbon footprint.
- Compost scraps: Turn vegetable peels and other food waste into nutrient-rich compost for plants.
- Choose reusable containers: Opt for glass or stainless steel for meal storage.
Are you ready to switch to a source of sustainable ingredients?
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Crisbie Coach 