Category Archives: Food

Memorize this grocery list.

grocery list

Hey guys! I thought I’d pop on today and share a really simple grocery list you can use to create quick and easy meals for one through the course of a work week. Maybe you’re trying to limit eating out to save a little dough for your weekend or maybe you just don’t have the cash flow right now to get fancy. Whatever the reason, I’ve got you covered. Pick up these items and combine them with spices and other pantry staples you probably already have on hand. These are pretty much the key foods I discovered, after years of spending money I didn’t have to dine out with frequency, could be turned into a meal plan I can whack out with my eyes shut. And in time, this is the list I would turn to when I showed up at the grocery store without a plan and just a twenty dollar bill or two to spare. Hope you find it helpful!

Grocery List

  • Oatmeal packets
  • Bananas
  • Dozen eggs
  • Canned tuna
  • Tortillas
  • Mustard
  • Hummus
  • Box of spring mix
  • Avocado
  • Baby carrots
  • Rice cakes
  • Peanut butter
  • Bag of sweet potatoes
  • Can of black beans
  • Chicken breasts (2)
  • Brown rice
  • Bag of frozen vegetables

This list = 5 breakfasts + 5 lunches + 5 snacks + 4 dinners

Here are some ideas…

Breakfasts – Oatmeal with bananas, Oatmeal with peanut butter, Hardboiled eggs, Scrambled eggs, Rice cakes with peanut butter and banana, Breakfast burrito

Lunches – Tuna salad wraps, Peanut butter and banana wraps, Salad greens with tuna and avocado, Salad greens with leftovers, Egg salad on rice cakes, Egg salad wraps

Lunch sides/Snacks – Baby carrots and hummus, Hardboiled eggs, Bananas, Rice cakes and peanut butter, Sweet potato, Avocado

Dinners – 1) Baked chicken breast with a baked sweet potato, cooked vegetables, and a side of salad greens. 2) Jacket sweet potato dressed with black beans and a side of Mexican rice. 3) Scrambled eggs with sweet potato home-fries and avocado smash on a rice cake 4) Stir-fried chicken and vegetables over brown rice.

7 tips for snacking smart on the road.

snacks for a road trip

As I mentioned earlier this week, I’ve already embarked on a cross (part of the) country road trip this summer and am about the embark on another day-long drive to Savannah, GA to see my brother exchange vows (!!!). And since I figured I’m not the only one loading up the car for a road trip or two this season, I thought I’d share my favorite snacks to pack for nibbling as you drive (or ride) along the roads and highways on your journey! With a well-traveled childhood and over a decade of competitive forensics under my belt, I kind of consider myself a BIT of an expert and, dare I say, even a road warrior! Here’s what I pack to battle boredom  hunger on the open road…

1. PBR….no not a 6-pack of Pabst Blue Ribbon (don’t drink and drive, kids!) but Peanut Butter, Banana and Rice Cake. This is typically what I would turn to if I hadn’t given much forethought to my trip as I would probably have all these items on hand. Toss a package of rice cakes, a bunch of bananas and a half-used jar of peanut butter in your backseat, along with a knife, and you’re ready to whip up a quick PBR treat! Some assembly required so leave the work to your co-pilot or save preparation of a couple for when you’re at a rest stop.

2. Bulk Bin Trail Mixes….if your grocery store has a bulk aisle, go ahead and go wild right before your trip! Fill up individual sized baggies or jars with any variety that strikes your fancy. You’d be super surprised how little a small amount of each will cost you. My store has a version that includes chocolate covered espresso beans which could keep you from turning to cans of Red Bull once you’ve hit your wall on late night drives.

3. Grapes and Baby Carrots….on more solo journeys I’m prone to mindless eating and want something with crunch that’s not gonna be too calorically painful if I just keep reaching my hand back in the bag over and over again. I can recall a fair few trips in recent memory that have included a bag of one of these two items in between my thighs as I barrel down the highway. Sorry not sorry.

4. Snack bars….it seems I don’t go anywhere any more (even errands across town) without an emergency snack bar in my bag. I am NOT someone who is cut out for sitting in traffic when even the teeeeensiest bit hangry. Lara bars are my favorite but I also enjoy a Kind bar (especially the new spicy ones) now and again. Either of these can double as a nice breakfast (maybe paired with a piece of fruit and some gas station coffee) if you’re on the road early or your options are limited upon reaching your destination. I’ve also recently discovered the S’mores Luna bar which I think is a bangin’ solution to a candy bar craving!

5. Turkey Wraps….planning to stop somewhere for lunch? Bring along an insulated lunchbox with tortillas, deli turkey, and some sliced cheese. Maybe some fancy mustard if you’re feeling crazy! This has been Chet and my go-to for outdoor adventures (hikes, beach, etc.) and it is surprisingly satisfying. Pair with the produce and trail mix mentioned above and you’ve got yourself a meal!

6. Road Snack Meal Prep….if you’re super ahead of the game and organized, these protein energy balls and roasted chickpeas (I like mine spiced with cajun seasoning or rosemary/garlic powder) would be easy additions to your weekly meal prep when you know a road trip is on the horizon. Toss ’em in tupperware and keep them within arm’s reach in the vehicle.

7. Handy Hydration and Beverages….no matter where you’re going or how many miles you plan on covering, come prepared with plenty of water! I always fill up a few of these guys and Chet is partial to these because they keep your water cold basically forever (ice still clanging around at the end of your drive? WITCHCRAFT!). I also love Vitamin Water Zeros when it’s especially hot and sweaty…I’m sure there are reasons I’m not supposed to drink these but longhairdon’tCARE. And I will never not enjoy an iced coffee with soy if a Starbucks is made available to me. A super stingy thrifty beverage lifehack that I feel no shame in practicing is to bring along tea bags and drink mixes because you can get boiling water for free pretty much everywhere and tap water for free DEFINITELY everywhere. So, no shame in that game.

There you have it! That’s how I save a little $$$ and feel a little healthier when I’m out on the road. Of course, sometimes you’ve just gotta get a bag of Cheddar and Sour Cream Ruffles and a Slurpee…but you know, BALANCE!

What do you pack for snacks when you head out on a road trip? Do you throw caution to the wind and load up on gas station treats or do you bring your own healthy alternatives? I’d love to hear! Open to switching it up for my next journey!!! Thanks in advance. xoxo

Recipe: Energy Protein Balls

IMG_0668COMBINE…

1 cup old-fashioned oats

2/3 cup toasted coconut flakes

1/2 cup peanut butter

1/2 cup chocolate chips

1/3 cup honey

1 tablespoon chia seeds

1 teaspoon vanilla extract

IMG_0670MIX…

all ingredients together until incorporated. Let the mixture chill in the fridge for 30 minutes.

IMG_0676ROLL…

into 1 inch balls and store in an airtight container in your fridge. If you whip ’em up on Sunday afternoon you’ll have bite-size snacks all week!

IMG_0671ENJOY…

after a ravenous drive home through rush hour or a grueling yoga class or any other time you need a quick food solution to ward off the hangry-monster!

What snacks do you turn to when hunger strikes? Do you ever meal prep your snacks? 

 

Recipe: Apple Pie Oatmeal

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Today, I thought I’d share a really simple crock-pot recipe that you can make with items you may already have on hand! It allows you to cook a hearty breakfast WHILE YOU’RE SLEEPING which is basically sorcery in my eyes. This recipe makes 6 servings which is a perfect hot meal for one family OR if you’re a household of one, like me, you can set and forget on Saturday night, enjoy a no-fuss breakfast on Sunday and then mason jar the rest up! You’ll have oats ready to go for the rest of the work week. Just microwave and GO! Crock-pots essentially allow for the laziest meal prepping imaginable…and that’s why I love them.

What you’ll need…

– 1 cup of steel cut oats

– 3 apples, diced

– 1 cup of apple juice

– 1/2 teaspoon of cinnamon

– 4 cups of water

IMG_0677
Before the water was poured in!

and how it all comes together…

Put all the ingredients into your crock-pot and set on LOW for 7-8 hours. Wake up in the morning and serve up a bowl! Top with walnuts, more cinnamon, honey, nut butter, or anything else your heart desires. Store extra in containers in the refrigerator for easy meals all week.

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What’s YOUR favorite crock-pot recipe? Do you meal prep to make the work week easier on your self? I would highly recommend it. Your time is precious, doll! 

 

Restaurants are not Food Culture.

grandmother by kitchen cabinet

In the hours after attending an event sponsored by the University of Kentucky Libraries Special Collections Research Center, “From Plows to Plates: A Journey Through Kentucky Foodways,” I did a lot of pondering. Not just about the local food movement and what we, in Kentucky, eat and why. These things are, of course, of interest to me professionally. I work in retail marketing and promote food for a living. But I also pondered the women speaking on the panel. How each seemed to have an overwhelming and innate need to feed others. Both literally and figuratively-through their teaching. This inclusion of women at the table, as it were, as farmer and chef and businesswoman, struck me as an inspiring shift from the men who’ve run the conversation about food, from plow to plate, for so long. An important re-framing of the conversation in my eyes, and perhaps an obvious one. And finally, I pondered Chef Ouita Michel’s words when she noted, “Restaurants are not Food Culture.” A strong assertion from someone who has built her career in that particular world. But it’s true. Food Culture HAS to be more than a burgeoning row of restaurants in Downtown, U.S.A. It HAS to be more if we plan on creating and maintaining sustainable agricultural landscapes and foodways. If we plan on cleaning up our act both in terms of lifestyle and environmentally.

So, if casual family dining is NOT Food Culture, I decided to reflect on what, for me, it IS…

It’s teaching your children how to crack eggs and roll out dough as they stand, tip-toe, on a step-stool.

It’s putting seeds in the ground and having faith that they will grow.

It’s hefting a bag, busting at the seams with ingredients, over your shoulder and wandering home, cooking the next week’s meals in your head the whole way.

It’s Farmer’s Market Saturdays and biting into a piece of fruit so juicy you idiotically attempt to lick your elbow.

It’s sitting down to share a table with the man you will marry, the grandmother you will someday lose, the unsung hero of your day-to-day.

It’s the parent who wonders how they’ll feed the family this month, the sacrifices they make to do so.

It’s the meals that got you through the day you got the job, the day you moved away, the day your heart was broken.

It’s the familiar handwriting in the long forgotten cookbook.

It’s chickens in your backyard and herbs on your windowsill.

It’s the struggle of the first year farmer.

It’s spaghetti once a week and oatmeal every morning because you spent your paycheck on textbooks and dreams.

It’s the kid at the grocery store who your sons know by name, arguing over who gets first fist-bump.

It’s the casserole dish dropped off for bleary-eyed parents and black-clad mourners.

It’s the baker who, chocolate and flour covered at days end, sings “Happy Birthday” while putting the finishing touches on each cake, hoping you can taste her well-intentioned off-key notes in that coveted corner piece.

It’s the line cook from a small town in the mountain’s no one’s heard of who speaks perfect Spanish.

It’s the farmer’s son, who everyone said “grew like a bean pole” and was the “spitting image of his daddy,” bringing in the harvest on his own.

It’s the chefs who come home to cook the meals they spent a lifetime trying to stop tasting, turns out their palate never was quite cleansed.

It’s eating what makes YOU feel good.

It’s policies that help put an end to food deserts and monoculture agriculture.

It’s a Wendell Berry poem.

It’s history and past and nostalgia — every food you ever ate that’s tied to a memory you love.

It’s knowing that eating is one of our most basic needs as humans. How things are grown and cooked, the community that comes from breaking bread with others, THAT is all just a beautiful extra.

Now I’d love to turn the tables and find out – What does Food Culture mean in the context of YOUR life? If you’d like to read more about the local food movement and sustainable foodways–Barbara Kingsolver, Michael Pollan, and Wendell Berry are great places to start. 

(Photo: Grandmother by kitchen cabinet; table with dishes in foreground.)

 

Fast Food: Jacket Potatoes

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A couple months ago, I had one of those brainfarts where you can picture what you’re trying to say but you can’t quite remember what the thing you’re picturing is called. Hot potatoes? No. Oven potatoes? No… I settled on jacket potatoes because that’s what they were called in Ireland and I’m STICKING. TO. IT. (Baked potatoes for Americans. D’uh.) Crispy skin, fluffy inside, and topped with just about anything you have on hand. If you’re looking for a drive-thru busting meal, pop one of these bad boys in the oven (straight on the rack) at 400F and forget about it for the next hour or two. Some of my most recent favorite toppings are pictured above–

  • Tons of butter, salt, and pepper.
  • Grated cheese, sliced jalapeno peppers and a dollop of sour cream.
  • Guacamole.
  • Baked beans, if you’re feeling extra British and want the TRUE jacket potatoes experience.

If you’re serving several folks for dinner, whack a whole bunch in the oven and when it’s time to eat, set out options so everyone can top to taste. Super easy and goes well with other snacky foods like crudites and baguettes with jam. YUM!

No-recipe Recipes.

No Recipe Meals Collage

Do you have an arsenal of easy-to-prepare dinners you look to on busy week nights when you’re exhausted and frankly too lazy to make anything that meaningful? I definitely have my own rotation. When you’re trying to stick to at-home eating, whether for dietary reasons or budget, it’s important to recognize the barriers which will keep you from staying the course. For me, these barriers are time and effort. To combat, here are a few quick, no-recipe dinners I make to stay away from take-out and scarf down a home-cooked meal when ain’t nobody got TIME for the kitchen…

*Baked Potatoes- As soon as you get home from work, cut the top of a washed potato with a knife in a cross pattern, pop it in the oven, and go about your business for the next hour or so. Top with any combination of the following: butter, sour cream, cheese, salt & pepper, salsa, beans, avocado, chunks of deli meat, banana peppers, or capers. Note: This works for russet or sweet potatoes, though I have found sweet potatoes don’t need as much time in the oven.

*Omelettes- The key is to cook your eggs very slowly! Fill with cheese and veggies. Serve on top of greens, if you like.

*Spaghetti Bolognese- Heat up olive oil in a pan. Add garlic and onions, then carrots and celery, then ground beef and finally canned tomatoes and herbs/spices. Let this thicken for about 30 minutes while you cook some pasta.

*3 Ingredient Chili- 1 lb cooked ground beef + undrained can of beans + can of tomatoes OR jar of salsa if that’s what you have on hand and you like things with a kick = CHILI yumminess. I like to add in pasta because that’s just the sort of chili eater I am.

*Salmon and Veg- Grill a salmon filet on the George Foreman and top with a dollop of cranberry sauce. Serve with whatever vegetables you have on hand. If you’re especially famished, add some brown rice.

*Pancakes- If you use pancake mix it’s as easy as adding an egg or two and some milk to create a batter. For flair; mix in blueberries, walnuts, chocolate chip, banana or anything else your heart desires. Speaking of hearts, why not make your pancakes in the shape of a <3!

*Mexican Bagels- Toast a bagel and top with creamed cheese and sliced cheese. Stick this under the broiler to melt, then top with salsa and avocado.

*Pizzas- Buy store bought crust and top with combination of pizza sauce, cheese, and any and all leftovers you find in the fridge. Even easier? Pita pizzas! Just do the same but on pitas. They’re adorable!

*Chicken and sweet potato fries- Bake a chicken breast and serve with store-bought, frozen sweet potato fries. My favorite are the Alexia crinkle-cut kind.

And of course, ANYTHING on toast can become a meal if you believe hard enough!

What quick dinner recipes/no-recipes do you know by heart? How did they make their way into your arsenal? Trial and error? Grow up with them? Home Ec class? Share your favorites in the comments below!

 

Kitchen gadgets that I don’t need but definitely want.

Here are some items that don’t NEED to find their way into my cupboards but just might! Pretty, fun, bright, sleek and FUNCTIONAL–what’s not to love about kitchen gadgets?

1. Salt and Pepper mills. 

Salt & Pepper. Turn the key.

2. Retro Pyrex baking dishes. 

pyrex!!!!!!!!!!

3. Star spangled spatula. 

Star Spangled Spatula.

4. Lazy food hack: bell pepper edition. 

I neeeeed this!

5. Dia de los Muertos cookie cutters. 

Sugar Skull Cookie Cutter - Set Of 4

6. Keepcup with built in cork sleeve. 

KeepCup

7. Crock Pot lid pocket. 

Never know where to set down your crockpot lid? This little gadget offers a solution.

(Source)

Not Your Jewish Grandmother’s Chicken Noodle Soup.

chicken noodle soup

Chicken noodle soup is sometimes referred to as “Jewish Penicillin” because of it’s efficacy in combating cold and flu. Good old fashioned comfort food at it’s best. While this Asian take on the medicinal classic may not conjure up images of an old Bubbe doling out the good stuff as a centuries old #lifehack to get rid of sniffles, it’s certainly not lacking in healing properties. The chicken will give you energy and the spinach will provide iron, potassium and zinc. There’s ginger to soothe a tummy and sriracha to clear out your sinuses. Not to mention noodles, which, when slurped loudly and with bravado can put the pep back into anyone’s step. Oh and cranberries for anti-oxidants and anti-inflammatories…did I lose you there? I TOLD you this wasn’t your Jewish grandmother’s soup!

What you’ll need:

Asian noodles of your choice (ramen, udon, soba, etc.)

Toasted sesame oil

3 cups of broth (I used Miso Ginger broth from Trader Joe’s because I had it on hand but you can use vegetable or chicken and add fresh ginger)

Olive oil

1 clove of garlic, minced

1/2 an onion, chopped

1 handful of spinach

1 Tbsp dried cranberries

1-2 chicken breasts

Sriracha to taste

And how it all comes together:

– Cook your noodles according to their package instructions. Drain and rinse with cold water. Separate the noodles into 2 bowls and add a 1/4 Tbsp of toasted sesame oil to each. This will keep the noodles from getting sticky.

– Put your chicken on to boil while you prepare your broth. Once the chicken is done, pull from the boiling water and set on a plate to cool.

– As the chicken is boiling, coat the bottom of another pot with olive oil and heat to Med-High. Add in garlic and onion and cook until fragrant and onions are start to get a bit brown.

– Pour in broth and turn heat up to come to a boil for 5 minutes.

– Reduce heat back down to Med-High and add in spinach and dried cranberries.

– While that’s cooking for another 2-3 minutes, shred your chicken.

– Divide the broth between your 2 bowls of noodles and top with shredded chicken. Finish with a drizzle of sriracha.

And if the idea of cranberries in your soup is just to crazy for ya, you can certainly leave them out. But trust and believe this is the happiest marriage of flavors in a bowl EVER. So slurp some soup down for good health and fight your flu, combat your cold, take comfort in something hot after a long day out in the snow! It may not be “Jewish Penicillin” but you may want to tuck this one away in your medicine cabinet all the same.

Do you have any go-to comfort foods? What do you fix when you’re not feeling so hot? I’d love to hear! And if you have any winter ookies, FEEL BETTER! 

 

I’m linking up with…

 

Eat Drink & Be Mary

Recipe: Banana Nut Baked Oatmeal

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As I’ve probably mentioned before in a post or two, oatmeal is my go-to breakfast. When I was super poor (-er than I am now), I read the cost breakdown comparing oatmeal and cereal and was like, “Cool. That’s sorted…nothing but oats from here on out, girly.” And then proceeded to eat nothing but oatmeal for breakfast for the next two years. I’m surprised I can still stomach the stuff, honestly. BUT I JUST LOVE IT. In an attempt to mix up the mix while also saving some precious morning minutes, I thought I’d bake up a batch of these oatmeal bars! They taste just like the oatmeal-y goodness I’ve grown to know and love but they’re pre-portioned and prepped for meals on the go! Plus, just like a bowl o’ oats, you can tailor these bars however you see fit and throw in whatever add-ons or spices. Here’s how I made mine…

What you’ll need: 

– 2 ripe bananas

– 1 egg

– 2 cups milk of of your choice (I used vanilla soymilk)

– 1 tsp vanilla extract

– 2 cups rolled oats

– 1 tsp baking powder

– 1 tsp cinnamon

– 1/4 cup or so of dried fruit and/or nuts (I had some of the individual-sized packets of Go Raw Trek Mix from Trader Joe’s so that’s what I added in. Full disclosure: I smashed it up with the bottom of a coffee mug to break the nuts down into pieces which I’m sure my downstairs neighbor was SUPER in to… but whatayagonnado?)

and how it all comes together:

1. Pre-heat your oven to 375 degrees.

2. In a bowl, mix together your wet ingredients, including; 1 banana, 1 egg, milk, and vanilla extract. Use a whisk to mash the banana up and stir.

3. In a separate bowl, mix together your dry ingredients, including; oats, baking powder, cinnamon and dried fruit and/or nuts. Make sure the baking powder is fully incorporated throughout.

4. Now combine the wet and dry ingredients and give everything a good mix.

5. Grease a square 8×8 or 9×9 baking pan and pour the mixture in, making sure everything is level and smooth.

6. Slice banana number 2 on top and sprinkle some cinnamon over everything.

7. Pop that bad boy in the oven and let it do it’s thing for 30 minutes.

8. Serve with greek yogurt, fresh fruit, peanut butter, almond butter…whatever your little heart desires! These bars microwave great for a warm, satisfying breakfast without the work.

I sliced my batch into 9 pieces–1 I ate straight away for a snack, 4 I packaged individually in ziploc bags for breakfast/snack on the go purposes, and 4 I packaged in pairs in tupperware as a bigger lunch serving. They’re safely tucked away in the fridge and ready to go! Meals made easy!