Tired of Cooking During Covid – need some simple, comforting ideas for fall?
The novelty of cooking is wearing off for many. At first, it was fun to have more time to cook–if you were privileged enough to work from home. After months of sheltering at home, and, perhaps cooking more than we are use to, apathy is setting in. A frequent complaint I hear from clients is that they are tired of making the same meals. We do tend to burn out on our own cooking. According to research, most families tend to eat the same 10-12 meals over and over. None the less, as we go into fall, we have an opportunity to add variety with seasonal foods that are yummy and comforting.
So let’s keep it simple as no one needs more “to dos”. Make sure to add the necessary ingredients to your grocery list so you are are ready to prep these meals in a pinch. Keep in mind you can tweak ingredients to suit your palate and pocketbook.
BBQ quesadilla and fruit:
Ingredients: corn/flour tortillas, BBQ sauce, cheddar or other cheese, vegetables for sautéing (see ideas below), fruit
Sauté any vegetable on hand, – zucchini, spinach, onion, bell peppers – spread bbq sauce on tortilla, top with vegetables and cheddar cheese, heat on stove or in oven. Enjoy with fruit on hand.
Garlic broccoli & sausage pasta:
Ingredients: chicken/turkey sausage, garlic cloves, bag of broccoli florets, broth (optional), parmesan cheese, pasta of choice, olive oil
Sauté chicken sausage in nonstick fry pan for few minutes, add olive oil and 4-5 cloves chopped garlic- sauté another 1-2 minutes. Add chopped broccoli—about 1 large head, 1/4 cup broth or water— cook until broccoli is slightly tender. Meanwhile cook and drain pasta, add to sausage/broccoli mixture. Sprinkle salt and pepper to taste and parmesan cheese (optional). Tip-use bagged broccoli for convenience.
Fall lentil soup with garlic toast:
Ingredients: olive oil, onion, carrots, celery, spinach, garlic powder, cumin, 1 qt. broth, orange or brown lentils, bread.
Chop or dice 1 sm., onion, 2 carrots and 2 celery sticks—sauté olive oil for 2 minutes. Add 1 tsp each, cumin and garlic powder if available, sauté another minute. Add 1 cup brown or yellow lentils and 1-32 oz box chicken or vegetable broth. Simmer until lentils are tender ~ 20 – 35 minutes. Add more liquid if desired. Meanwhile lightly butter bread on hand, sprinkle with garlic powder, toast in toaster oven or oven. If you like spinach, add a couple of handfuls at the end until wilted. Top with parmesan cheese and enjoy!
Nutrition/cooking notes: To boost nutrient density, use more vegetables and consider whole grains breads. For flavor and ease, garlic powder is a good substitute for fresh. To prevent waste, use vegetables on hand.
Experiment with different ingredients that work for you and or your family. Don’t forget to take time to enjoy your meals!
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What is Intuitive Eating
Your Source for Body and Food Wisdom
Hi, I’m Silvina Cox, M.P.H, R.D.N. As a Registered Dietitian and Intuitive Eating Coach, I combine the science of nutrition with weight-neutral best practices that honor you and your body’s wisdom. It is my joy to help you find vibrant health, your natural weight, and lasting peace with food and your body.