One-Pot Plant-Powered Dinners: Simplifying Busy Weeknights

Somehow the time between when work ends and dinner has to be on the table goes by in a blur. Even if you aren't feeding tiny humans, you've got better things to do on the daily than slave away in the kitchen and spend your time washing a ton of dishes.

Enter the world of one-pot plant-powered dinners, where simplicity meets nourishment, and cleanup becomes a breeze. These recipes not only save time but also work on incorporating more plants, making your busy evenings a lot more manageable, delicious and packed with nutrients.

1. Hearty Lentil and Vegetable Stew: This wholesome stew brings together earthy lentils, hearty vegetables, and aromatic herbs in a single pot. Let it simmer gently, allowing the flavors to meld and create a comforting meal that's both filling and nutritious.

2. Quinoa Primavera: Celebrate the season's bounty with quinoa primavera. Load up the pot with colorful bell peppers, zucchini, cherry tomatoes, and your favorite herbs. Quinoa adds a protein punch, making this dish both vibrant and satisfying.

3. Chickpea and Spinach Curry: Warm spices, tender chickpeas, and vibrant spinach come together in a rich curry that's as nourishing as it is flavorful. Serve it with a side of whole grain rice or naan for a complete meal.

4. Mushroom and Spinach Risotto: Creamy and comforting, a mushroom and spinach risotto is a true treat. The flavors of sautéed mushrooms and the creaminess of Arborio rice create a dish that's elegant enough for company but simple enough for a weeknight.

5. Sweet Potato and Black Bean Chili: Loaded with fiber and protein, sweet potato and black bean chili is the perfect cold-weather comfort food. Packed with spices, beans, and the goodness of sweet potatoes, this dish will leave you feeling nourished and satisfied. Bookmark this one for fall!

6. Tofu Stir-Fry with Brown Rice: A colorful tofu stir-fry is a quick way to get a nutritious meal on the table. Sauté your favorite vegetables, marinated tofu, and a flavorful sauce in a single pan. Serve it over brown rice for an energizing dinner. You can use any protein here if tofu isn't your jam.

7. Coconut Veggie Curry: Create a fragrant coconut veggie curry by simmering a variety of vegetables in a rich coconut milk-based sauce. With an array of textures and flavors, this dish showcases the versatility of plant-based ingredients.

8. Ratatouille with Polenta: Let your pot transform into a canvas for a ratatouille masterpiece. This colorful medley of eggplant, zucchini, bell peppers, and tomatoes is served over creamy polenta for a wholesome and satisfying meal.

Want even more inspiration? Check out my offerings in the shop, including my 7-Day Vegan one-pan meal plan. Not even interested in cooking? There's a no-cook summer meal plan with your name on it!

Healthy Plant-Based Lunch Ideas for Busy Weekdays

As a working parent, it's already hard enough to feed your family multiple times a day, let alone make sure you get something healthy to scarf down between meetings. But you are taking a break to eat mindfully right??? Check out my blog on the benefits of mindful eating (and getting OFF your phone while doing it) here -

You probably know a nutritious midday meal is essential to keep you energized, focused, and avoid that dreaded afternoon slump or sugar frenzy hackathon. Incorporating these plant-based meals, or adding your favorite protein will help you push past and be ready to handle whatever the post-work hustle until bedtime brings you.

1. Buddha Bowl Bliss:

Prepare a vibrant Buddha Bowl filled with an assortment of colorful veggies, grains, and plant-based proteins. This is so easily customized to whatever you have in the pantry or fridge. Start with a base of quinoa or brown rice, add roasted sweet potatoes, cherry tomatoes, cucumber slices, and avocado or any other veggies you have. Top it off with a sprinkle of chickpeas or your favorite protein and a drizzle of tahini dressing for a satisfying and nutrient-packed lunch.

2. Wraps with a Twist:

Swap traditional wraps with nutrient-rich collard green leaves or my favorite, sprouted tortillas. Fill them with hummus, shredded carrots, sliced bell peppers, a handful of leafy greens, some tofu or whatever you have around. Roll it up and enjoy a crunchy, flavorful wrap that's easy to take on the go.

3. Hearty Lentil Salad:

Combine cooked lentils (can get these pre-made and marinated for even more ease!) with diced cucumber, cherry tomatoes, red onion, and fresh parsley. Toss with lemon juice, olive oil, and a pinch of salt and pepper for a refreshing and filling lunch option. Add some crumbled feta cheese or avocado for extra creaminess.

4. Zucchini Noodles with Pesto:

Spiralize zucchini into noodles and toss them with a homemade basil pesto sauce. Include cherry tomatoes and toasted pine nuts for added flavor and texture. Make sure to add some kind of protein too to stabilize blood sugar.

5. Chickpea Tuna Salad:

Create a plant-based version of the classic tuna salad (or just use regular tuna) by mixing mashed chickpeas with diced celery, red onion, and capers. Season with lemon juice, Dijon mustard, and a pinch of seaweed flakes for that "tuna" flavor. Serve it in a sandwich of sprouted bread or on a bed of greens for a protein-packed lunch.

6. Protein-Packed Quinoa Salad:

Mix cooked quinoa with diced bell peppers, cherry tomatoes, black beans, and corn. Drizzle with a tangy lime-cilantro dressing and toss in some diced mango for a tropical twist.

Remember, preparation is key! Spend some time on weekends to batch-cook ingredients and prep veggies to save time during the busy workweek. Want even more tips on meal-prepping and batch cooking? Check out my blog here.

These plant-based lunch ideas will not only nourish your body but also keep your energy up and sanity within reach. Happy lunching!

Power Up Parenthood: Energizing Strategies for Boosting Energy Levels

Look, parenting is rewarding and fulfilling, but it's also exhausting AF.

You know you're supposed to 'fill your own cup' before pouring to others but often, parents are left at the end of the day with little gas in the tank. Step away from that fourth cup of coffee, and check out some other ways to boost your energy nutritionally.

Here are my best nutrition tips, designed for busy parents to feel their best and reclaim some energy to chase after their crazy kids.

Start Your Day with a Nutrient-Rich Breakfast:

• When you're prepping lunches, getting people dressed, and running around, it's easy to skip breakfast or grab something quick. This one is a non-negotiable - starting your day with a nutrient-rich breakfast can set the tone for the rest of the day. Opt for whole grains, such as oatmeal or whole wheat toast, which provide long-lasting energy. Include a source of lean protein, like eggs or Greek yogurt, to keep you feeling satisfied and energized throughout the morning. Shoot for 20-30 grams of protein.

Incorporate Superfoods into Your Diet:

• Yeah, they're trendy, but for good reason. Choosing whole foods that are packed with essential nutrients can give you an instant energy boost. Include foods like berries, spinach, kale, chia seeds, and avocados in your meals and snacks. Berries are rich in antioxidants, which help combat fatigue-inducing free radicals in the body. Leafy greens like spinach and kale are high in iron and folate, which are crucial for maintaining energy levels. Chia seeds and avocados provide healthy fats and fiber, promoting satiety and preventing energy crashes.

Stay Hydrated:

• Dehydration can lead to feelings of fatigue and sluggishness, and that ain't cute on anyone. Shoot for at LEAST half your body weight in ounces (150 lbs = 75 ounces) and carry a water bottle with you wherever you go. If you want something cute, go ahead with your Stanley Cup girl. What counts? Sparkling water, water + nuun, flavored unsweetened water (think Hint water) pressed juice, tea, ONE cup of coffee (after that it's veering into the dehydration station). And look, I'm fine with you winding down with a glass of wine or whatever your beverage of choice is, but try to keep it to once and drink a FULL glass of water before and after to reduce hating your life when those kids wake you up at 5:30 AM tomorrow.

Snack Smart:

• When hunger strikes between meals, opt for healthy snacks to keep your energy levels up. Avoid reaching for sugary and processed snacks that provide a quick energy spike but leave you crashing shortly after. Instead, choose snacks that combine protein, healthy fats, and complex carbohydrates. Some great options include a handful of nuts and seeds, Greek yogurt with fruit, or carrot sticks with hummus.

Plan and Prep Your Meals:

• Meal planning and preparation can be a game-changer for busy moms. Dedicate some time each week to plan your meals and snacks in advance. This will help you make healthier choices and avoid relying on fast food or takeout when time is limited. Prepare meals in batches and store them in the fridge or freezer for easy access during busy days. This way, you'll have nutritious options readily available, reducing stress and saving time. Want more help with this? Check out my weekly meal prep subscription here or check out my other recipe resources on my shop page.

Prioritize Protein:

• I mentioned this at breakfast, but it's worth paying a bit of attention. If you're mostly eating carbs all day, protein is a huge powerhouse to maintain energy levels, stabilize blood sugar and maintain muscle mass. Include lean sources of protein in your meals, such as chicken, fish, tofu, beans, or lentils. Protein-rich snacks like hard-boiled eggs, nuts, cheese, or protein bars can also provide a quick energy boost when you're on the go.

Don't Skip Meals:

• Do me a favor, and just don't. Knock it off with that intermittent fasting. You need energy. Skipping meals may seem like a time-saving strategy, but it can lead to a significant drop in energy levels. When you skip meals, your blood sugar levels drop, resulting in fatigue and poor concentration. Make it a point to have regular, balanced meals throughout the day, even if they are smaller in size. This will keep your metabolism active and provide a steady supply of energy.

Prioritize Sleep:

• While not directly related to nutrition, and while you can't always control this one, getting enough sleep is vital for maintaining energy levels. I get it, we all do the revenge bedtime procrastination to get a shred of time to ourselves. Try to go to sleep a bit earlier, even just a few times a week, and don't you dare bring your phone into your bedroom. Establish a bedtime routine that creates a comfortable sleep environment, dim the lights, do something calming like reading and limit caffeine intake in the evening to promote restful sleep.

While it might feel like another thing to add to your plate, I promise that prioritizing even just a few things on this list will have you feeling better in no time. There is no award for the most tired parent, and giving yourself the space to feel nourished and energized is going to make you a better parent all around. Ready? Let's go!