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!

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!

Stress-Reducing Foods: Nourishing Your Body and Mind as a Busy Mom

As a busy parent, you are juggling multiple responsibilities all the time which means, your self-care gets pushed to the back burner. Even worse, feeling stressed AF all the time affects your physical and mental well-being.

Fortunately, one powerful way to manage stress is through the foods you eat. Not only does prioritizing nourishing foods feel good because you're also making sure your needs matter but also incorporating stress-reducing foods into your diet can help your body handle the craziness of your life and bounce back faster.

Here are my top foods to support your body through stressful times:

1. Dark Leafy Greens: I'm not talking about some sad butter lettuce here, we don't have time for that, it's time to level up. Dark leafy greens like spinach, kale, and Swiss chard are rich in magnesium, a mineral known for its calming effects on the nervous system. Magnesium helps regulate cortisol, the stress hormone and promotes relaxation. Add these greens to salads, smoothies, or stir-fries for a nutritious boost.

2. Berries: This one shouldn't take a lot of convincing because berries are delish! Take your pick- blueberries, strawberries, and raspberries are all packed with antioxidants and vitamin C. These nutrients help combat the damaging effects of stress on the body. Enjoy them fresh as a snack, blend them into smoothies, add to a salad, or sprinkle them on top of yogurt or oatmeal.

3. Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel) or plant-based sources like chia seeds, flaxseeds, and walnuts, can help reduce stress and promote brain health. Omega-3s have been shown to support cognitive function and decrease inflammation, benefiting both your mind and body. If you're not eating enough of these foods, I typically recommend an Omega supplement because the benefits are just too great. This is my favorite and pretty affordable.

4. Complex Carbohydrates: Repeat after me. No. More. Demonizing Carbs. Complex carbohydrates like whole grains (oats, quinoa, brown rice) and legumes (beans, lentils) provide a steady release of energy and boost serotonin production. Serotonin is a neurotransmitter that contributes to feelings of well-being and happiness. Incorporate these foods into your meals to stabilize blood sugar levels and support mood regulation. Also fiber = happy gut. Happy gut = happy brain.

5. Herbal Teas: Sipping on herbal teas can provide a soothing and calming effect. Chamomile tea, in particular, has been used for centuries as a natural remedy to promote relaxation and reduce anxiety. Other herbal teas like lavender, lemon balm, and passionflower can also help alleviate stress and improve sleep quality.

6. Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, pumpkin seeds, and sunflower seeds, are excellent sources of stress-fighting nutrients. They contain magnesium, vitamin E, and healthy fats that promote brain health and reduce stress levels. Be that weird lady with nuts in her purse, don't be shy.

7. Dark Chocolate: I can't live without it and neither should you (assuming you like chocolate that is) Eating dark chocolate (70% cocoa or higher) can have mood-enhancing benefits. Dark chocolate contains flavonoids, which have been associated with lower stress levels and improved mood. Enjoy a square or two mindfully, savoring the rich flavor and reaping the stress-reducing benefits.

Taking care of your nutrition and prioritizing your health means you're a better you. It means you can take care of your family and manage daily challenges. By making this decision to focus on your health, you'll also have a greater sense of calm and well-being to combat the stress you know if inevitable when raising tiny humans.