Here are seven simple meal ideas for your week:
WRAPS: Use Swiss chard, kale, or lettuce leaves; fill with chicken, tuna, or hummus. Add avocado, then sprinkle some cheese. Roll and enjoy.
POTATOES: Try different varieties. Add vegetables, tempeh, or beans and cheese. Top with chopped green herbs like cilantro, parsley, or chives.
QUICK GRAINS: Cook quinoa or whole wheat couscous; top with spinach leaves, nuts, and dried fruit (such as raisins or cranberries), then sprinkle with feta or parmesan cheese. Or add beans, cheese, salsa and avocado. Or add stir fried vegetables like zucchini, carrots, and onions.
CHICKEN: Buy a roasted chicken at the beginning of each week to use for soups, salads, and pastas.
BURRITO: Fill a whole grain tortilla with quinoa or brown rice, black beans, cheese, and salsa. Roll and bake for ten minutes at 375 degrees.
LUNCH: Bring at least one fruit, one cup veggies, and ¼ cup nuts with your sandwich. Drink plenty of water.
SALADS: How about a salad for a meal? Try different lettuce varieties; add additional vegetables such as carrots, celery, and onions. Add avocado, nuts, or sunflower seeds for a dose of healthy monounsaturated fat; add protein, such as cottage cheese or chicken. Then top it off with chopped herbs, such as chives or basil. Make your own vinaigrette (olive oil, vinegar, lemon juice, salt and pepper); it is easy to make and it is healthier, since it won’t have any artificial ingredients like the store-bought dressings do.
Share a meal with your loved ones to feel the nurturing spirit of food and of connection. Happy Valentine’s Day.