Nutrition – The Easy Way To Add Volume

I definitely need to eat “volume” – a small snack will never cut it for me, despite that I am constantly snagging something to munch on.  I need to feel satisfied not only because I don’t want to feel hungry, but because my body doesn’t react well without the appropriate, and fine-tuned, amount of fuel.

The easiest way to add volume – the most obvious, also, but for some reason not as often as looked to as you might expect – is to load up on veggies.  A few sites are good about recommending this simple, incredibly effective “trick” but I feel like people still neglect to use it.  

One of my favorite recipes is an enormous sauté of vegetables and ground chicken – I use my Curtis Stone pans, with which I don’t need to use a stitch of oil.  (Yes, oil IS good for you, so a dash of olive isn’t the end of the world, but I try to be mindful, and not use it all the time if I don’t need to.)

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I sauté diced onions for a few minutes so they brown, then I add in fresh mushrooms (and, often, peppers too – red, yellow, and orange preferably, since they are the sweetest!) I later add diced tomatoes to it to make kind of a “sauce” – one, mind you, that is more vegetables than sauce! In a separate pan, I sauté the chicken, with nothing more than himalayan pink salt and spices.

Separately, I steam – in a BPA free microwaveable container, of course! – diced (or pre-riced!) cauliflower.  If I don’t have pre-diced (sometimes it is hard to find), I steam cauliflower florets – when they are done, and nice and soft, I use a potato masher to make little “diced” or “riced” type pieces.  You can use a food processor to do the same thing – this just takes less time and clean up to use a masher. 🙂 

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I have everything going at the same time, and will reduce the “sauce” to a simmer if necessary.  Once the cauliflower is ready, I mix it – and the “sauce” – into the pan with the chicken. And that’s it!

It makes a HUGE amount a food, and because of the volume of vegetables, each serving is less calories than it would be with just chicken…not to mention, it lasts longer, so you get more meals out of it. 🙂  

Delicious!

Clean food really DOES taste delicious.  You don’t need to mask your food with heavy-handed sauces – salt and pepper lets you actually TASTE the food in front of you.

De-lish!

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For more deliciousness

My Current Go-To Meal

Despite my immense propensity for “getting bored,” I never seem to tire of healthy foods.  I’m enormously thankful for that, as I am scarcely exempt from getting cravings.  Fortunately a giant bowl protein and vegetables is generally enough to derail those venomous “you know you want a cookie”s, but it doesn’t mean it is always easy!  My willpower is tightly tied to my goals – I do my best to adhere to those, and focus on the end result as much as I can, which helps me see past the immediate satisfaction I *think* I’ll feel. 

gvu.gatech.edu

gvu.gatech.edu

Eating protein DOES help – you are providing your body with a slower-digesting source of fuel that registers as “satiety” for a longer period…and I definitely need that!  If not, I’d be in trouble – after my late 20s, food started to “stick,” whether I protested or not.  Staying well hydrated helps to stave off cravings as well, which helps me stick to my goals as best I can.

Shutterstock 283730408

Shutterstock 283730408

Lately my protein choices have changed (just a hair!) – since I eat a lot of the same foods, it isn’t at all surprising!  That said, it also isn’t so dramatic a change, my body will have any issues processing.  I’ve swapped out chicken breasts and tenders for ground chicken.  At least for now. I can’t say why specifically, but it totally hits the spot! 😀 Regardless of the protein source (salmon, shrimp and mild fish are other favorites!), I will always add vegetables.  

I add a few veggies into this recipe, but I add even more with it for a meal – I probably go through about 8  lbs of vegetables a day.  Yes…I said A DAY.  You know those enormous 4 lb frozen mixed vegetable packages at the supermarket?  I go through at least two a day (sometimes I use one, along with several smaller packages, varying the “mix.”)  Veggies add healthy, less calorically-dense VOLUME and, because I love to eat, volume is key.  My favorite picks are:

  • California Blend – broccoli, cauliflower, carrots. (I use these for the bulk)
  • Italian Blend – broccoli, cauliflower, Italian green beans, zucchini, carrots
  • Asian Blend – broccoli, snap peas, water chestnuts, red peppers, mushrooms
  • Ranchero Fiesta – broccoli, white beans, chickpeas, carrots, red peppers, dark red kidney beans, Italian green beans. (I generally use half a bag, mixed with less starchy vegetables, but I love these for the extra fiber and protein (which, again, helps you stay satisfied longer!))

Those aside, my favorite vegetables to prepare with the ground chicken are organic red, yellow, and orange peppers (sweeter than the green), sliced baby bella mushrooms, and fire roasted tomatoes.  Sometimes I also add baby spinach, but I’ll toss it in towards the end if I do so it doesn’t get cooked too much and lose nutrients.

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I slice the peppers into small strips, after removing the stem and seeds, and quartering.  The mushrooms just need to be rinsed, and that’s it!  I will heat the stove on high and toss all the veggies with some salt and pepper into my snazzy Curtis Stone pan (which I don’t have to use any oil with! 🙂 ) I generally put the cover on and let them simmer, stirring occasionally, for about six or seven minutes.  

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Then I put two pounds of ground chicken (Whole Foods can grind breast meat for you if they are out!) into a second, larger pan, over high heat – again, no oil is necessary, but I do sprinkle Jane’s Mixed Up Salt on both sides (it’s easy to sprinkle on one side while in the package, then when you place it in the pan face down, you can add to the second side.)  I give it about two or three minutes on high to let one side brown gently, then I flip.  I’ll give it a minute or two and then start to chop it with my spatula, and flip as necessary.  

I DON’T like dried-out meat, so I will get it cooked about 75% through, then add in the vegetable mixture, which is softened by now, but not overcooked.  I’ll let that simmer on a medium to high heat mixing periodically until it’s cooked through.  

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And voila…easy as that.  The whole thing doesn’t take more than about 15 minutes or so, and it lasts me through a few meals.  I DO tend to eat “dinner” a few times at Night, though… 🙂  It really is like feeding a raptor.

For more of my Nutritional Choices… 😀

Feeding A Raptor

My hunnie and I have a joke that feeding me is like feeding a momma raptor (if you saw Jurassic Park, you might have a fun visual.)  I eat like a horse, basically, although mostly my choices are relegated to the vegetable and protein categories.  

The other Night he brought home a HUGE assortment of “surf” (shrimp, sea bass, salmon, lobster tail) and turf” (red meat for him, poultry for me, as I don’t go red) for dinner – I was incredibly thankful, and my tummy was jumping for joy!  

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He’s quite talented with grilling – I’m afraid I’d have trouble keeping track of one item, let alone several!  He did an amazing job with everything – perfect as usual.  

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We generally go light, steering clear of sauces and marinades (you can always add condiments later if necessary.)  So typically, we stick to seasoned salt, pepper, lemon, and Old Bay – you really don’t need more than that and with the richer, fattier fish, it’s not necessary anyway.  If I am desperate for something more, I might use a diluted teriyaki sauce or salsa.

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The raptor was fed, and terribly happy about it all, I must say (though our two feline boys were a wee bit jealous, admittedly!)

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Dins

I came home from Ninjutsu the other night and my hunnie had made me dinner…

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Ground chicken with seasonings, mushrooms, and asparagus…all pan-cooked with zero oil. ❤

When someone cares enough to spend the time to cook for you, and to cook foods that you not only enjoy, but that fit within your goals, please make sure you let them know how thankful you are…

And remind them often!

I will never, ever take it for granted.

For more of my fuel...