Teri Gentes
  • HOME
    • Disclaimer
  • ABOUT
    • CONTACT
  • UPCOMING EVENTS
    • Coaching and Events >
      • COOKING WORKSHOPS
      • Transitioning to Healthier Habits
      • WELLNESS WORKSHOPS Offerings
  • RECIPES
    • APPETIZERS >
      • Almond Date n Rosemary Appetizer
      • Black Bean Salsa Dip
      • Faux Tuna Bruschetta
      • Cauliflower Drumsticks - roasted!
      • Chunky Guacamole
      • Mediterranean Tapenade
      • Nori Rolls - Vegn Nut Pate filled
      • Raw Nut n Seed Sushi Rolls
      • Roasted Beet Hummus
      • Rosemary Hummus
      • Sassy Salsa
      • Spicy Roasted Beet n Cashew Creme Dip w/ Zataar
      • Spicy Sweet Potato Lentil Sunbutter Hummus
      • Spring Pea n Mint Hummus
      • Stuffed Mushroom Veggie Caps
    • BEVERAGES and COCKTAILS >
      • Almond Coconut Milk - non-dairy
      • Double Chocolate Spanish Coffee
      • Early Morning Alkaline Elixir
      • Golden Matcha n Mocha Latte
      • Iced Cafe Matcha-Cino
      • Maple-Nut Banana Shake
      • Margarita - The Watermelon Classic
      • The Best Sangria - Authenic
      • The Classic Martini
      • Vanilla n Caramel Malted Maca Latte
    • BREAKFASTS >
      • Chia Parfait with Cherry Compote
      • Berry Berry Chia Bowl w/ Strawverry n Balsamic Compote
      • Buckwheat Pancakes w/ SunButter Maple Creme
      • Cashew Creme Parfait
      • Creamy Lemon Berry Parfait
      • Cinnamon Kissed SunButter n Coconut Granola
      • Evergreen Fig and SunButter smoothie
      • Fully Loaded Apple Nachos
      • Green Velvet Squash n Cinnamon Spice Smoothie
      • Kiwi Lime Pie Smoothie
      • Mint Pattie Smoothie Bowl
      • Muesli Mix - Multi-use rawesome yum
      • Pumpkin Pie Perfection - Smoothie
      • Pumpkin Power Muffins
      • Pumpkin Spiced Butter Parfait
      • Raspberry Rose Smoothie
      • Ris-oat-o (The best oatmeal you'll ever have!)
      • Raw Cacao Banana Butter Smoothie Bowl- vegan heaven!
      • Red Velvet Chocolate Cream Smoothie
      • Savory Steel Cut Ris-oat-o Breakfast Bowl
      • Super Power Pear Smoothie
      • Tart Green Apple Goodness
      • ‘The Vegan Avocado McMuffin Breakfast
      • Triple Chocolate Bullet Proof Breakfast Cookies
    • SALADS >
      • Asian Toasted Sesame Spinach Salad
      • Curried Quinoa and Black Bean Salad
      • Chickpea Salad W/ Creamy Tahini Dressing
      • Fall Harvest Roasted Squash and Kale Salad
      • Crunchy Warm Walnut Quinoa Salad
      • Mango Chickpea Salad with Blackberry Vinaigrette
      • My Big Fab Greek Salad w/ Faux Feta
      • Salad Rolls w/ Spicy Sunbutter Sauce
      • Shades of the Rainbow Super Salad
      • Spring-Green Salad Dream
    • SOUPS >
      • Butternut Squash Red Lentil Soup
      • Creamy Parsnip Broccoli Soup w/Thai Basil
      • Spicy Sweet Potato African StyleSoup
      • Thai Butternut Squash Soup
      • Thai Carrot Soup
    • ENTREES >
      • Better than Bought Pizza
      • Big Batch Chili - spicy, smoky and meatless
      • Grilled Tofu Cutlets Provence
      • Italian Vegan Meatballs
      • Latin Scramble
      • Maple n’ Pesto Wild Salmon Brulee
      • Marinated Asian Cutletts
      • Morrocan Carrot, Mint, Quinoa Pilaf
      • Mushroom Lentil Loaf and Burgers
      • Pad Thai Noodles with black bean pasta
      • Pad Thai w/ Curry Nut Sauce
      • Portobello Burgers
      • Quesdillas - vegan or veg
      • Quinoa Stuffed Red Peppers
      • Red Thai Coconut Chickpea Curry
      • Refried Black Beans-smoky n spicy
      • Roasted Cauliflower and Walnut Meat
      • Roasted Lentil Walnut Stuffed Portobello Mushrooms
      • Satay Tempeh
      • Smoky Black Bean Burgers
      • Smokey Walnut Meat Tacos
      • Spicy, Italian Stew
      • Taco Boats with Smoky Taco Meat
      • The Vegan Margherita Pizza - My way!
    • VEGETABLES >
      • Crispy Coconut Brussels Sprouts n Coconut, ginger sauce
      • Butternut Squash Patties
      • Caramelized Roasted Vegetables
      • Cauliflower Roast with the best Dijon Dressing
      • Divine Smoky Roasted Cauliflower
      • Oven Roasted Potato Bites
      • Pan Sauteed Asparagus w/ garlic
      • Spicy, Sexy, BBQ'D Carrots
    • SNACKS, SIDES & SAUCES >
      • Cashew Cacao Clusters
      • Coconut Crunch
      • Coconut Chipotle Kale Chips
      • Crispy Coconut Bacon Bits
      • Smoky Tempeh Bacon
      • Sweet n Spicy Maple Nuggets
    • SAUCES, SIDES, CHEESE >
      • Amazing Garlic Scape Pesto
      • Beautiful Basil Pesto
      • Chimichurri Sauce
      • Cashew Ricotta Cheese - creamy deliciousness
      • Cashew Cheddar Cheese
      • Cashew Parmesan
      • Roasted Red Pepper Sauce - all purpose perfection
      • Savory Cashew Creme
      • Savory Red Lentil Wraps
      • Smoky Miso n SunButter Sauce
      • Super Simple SunButter Satay Sauce
    • SWEETS >
      • Apricot Orange Cashew Bars
      • Banana Butter Bites
      • Berry n Chocolate Oatmeal Cookies
      • Blueberry Cashew /Cheesecake w/ blueberry coulis
      • Brownie Bites with SunButter Swirl
      • Chocolate Breakfast Bark
      • Chocolate Orange Date Truffles - dairy-free decadence
      • Chocolate Super Cups with SunButter
      • Chocolate Truffles, walnut and whiskey
      • Chocolate Pots de Creme - Dark and Delicious
      • Coconut Caramel Sauce
      • Coconut Creme Mango Parfait
      • Coconut Whipped Creme
      • Crazy-Good for you Cookies
      • Frosty Pineapple Slush
      • Frozen Banana Blast wtih a super-food Booster
      • Hazelnut Crunch Truffles
      • Healthy, Heavenly Chocolate Chip Oatmeal Cookies
      • Love Bites - vegan turtles
      • Paleo, Keto, Vegan Pumpkin Muffins
      • Peppermint Cacao Crunch Power Balls
      • Pumpkin Cashew Cheesecake
      • Raspberry Cheesecake w/ Raspberry Orange Coulis
      • Pumpkin Spiced Sweet Potato Pie - vegan
      • Raw Vegan Cashew Crème Parfait
      • Sunbutter Pots de Creme au Chocolate
      • Super Stamina Power Balls
      • Sweet Potato Pumpkin Spiced Pie w/ whipped coconut creme
      • Super Hero Protein Balls or Bars
  • BLOG
  • ACEING EATING AND BEATING CHRONIC INFLAMMATION
  • MOMEN-TERI TIPS - 60 SECONDS TO BETTER HEALTH
  • SPONSORS
  • VIDEOS
  • ARTICLES
  • STORE
  • FAVORITE RESOURCES coming soon
  • ROCKING RECIPES TO RELIEVE PAIN workshop 2020
  • DELISH IMMUNE BOOSTING CREATIONS
  • Newsletter
  • Coaching Packages

HEALTHY HOME-MADE FAST FOOD FIXES

12/28/2018

0 Comments

 
Picture
You know how important food choices are, have the know-how on better foods to eat, feel sincere intentions to master meals yet still somehow it doesn’t always manifest.  Well here are great ways to ace healthy eating and get your clients doing the same if you’re a coach.
 
Cooking at home, using quality ingredients is one of the key factors common in all the Blue Zones where longevity coupled with quality of life is the norm.  Let’s use this information as inspiration and start sourcing out and stocking up on the best foods we can find.  Many areas have year-round farmers markets and co-ops – organic delivery services that supply fresh produce superior to what most grocers offer and often at comparable prices.  Some even offer shelf stable groceries. A google search, scan of local magazines or visit to your local health food store are great ways to source out the options.
 
Read on for some of my favorite ways to stick with my healthy eating intentions:


  1. Mix and match menus each day factoring in how to use left-overs from previous meals when possible saving cooking time.  When prepping foods increase amounts to accommodate this and schedule in at least an hour or more of food prep each week.
  2. Flex as needed - recipes may need revising to meet dietary needs.  Remember – nut /seed butter and hummus are great cheese alternatives: breads/wraps can be collard, romaine, kale, radicchio, etc.  Proteins can be your choice of various meats, fish, tempeh, tofu, beans shitake mushrooms, seafood, ancient grains, nuts and seeds, etc…
  3. Ensure meals include a quality protein, healthy fats, whole food carbs / veggies (Lots)
  4. Add veggies to smoothies – greens, cucumbers, celery, avocado, carrots, beets etc…
  5. When possible enjoy fruit first (especially with cooked foods) or between meals.
Note: Adjust portions when suggested to meet your specific needs. Be sure to do the same with the seasonings. 
Cook to appease your palate increasing or decreasing seasonings, and substituting ingredients as needed.
 
Simplicity is your motto for your breakfasts, lunches and dinners:
  1. When needed rely on commercial conveniences (stock your pantry and freezer). You can enhance them w/ additional vegetables, legumes, raw nuts and seeds etc.  My fave easy and super-fast go to’s are: salsa, beans and greens for a salad or veggies or steamed edamame w/ sea salt  and toasted sesame oil, hummus (a legume or nut/seed dip) and veggies for a snack. This proverbial dip often fills wraps or quesadillas or subs as cheese butter on a pizza. Pesto is a super staple as well, keep some on hand.
  2. Be sure to maximize on leftovers for quick lunches and recreated main courses.
  3. Fish or tofu/tempeh, pounded chicken or pork cooks up quickly with a veggie stir-fry. Quesadillas, tacos or nachos, Swiss chard, bell peppers, etc. are easy to stuff with the leftovers.  Just add in additional veggies and an ancient grain if desired.
  4. Make up big batches of ancient grains, roasted veggies and legumes to use in stews, curries, stir-fries, salads, to fill vegetables or wraps, soup, pilafs etc....
  5. With the “make more for later” mode permeating…keep breakfasts simple (still healthy of course) and direct your energies to creating marvelous main courses in quantities that allow you to reuse for lunch, dinner remakes and yes, even brunch.
  6. Sub recipes w/ seasonal ingredients and eat MORE veggies. A power shake in the morning made with fruit and a sweetened protein powder is a good start yet you can make it better. Add in leafy greens and a whole-food, quality protein such as sprouted nuts, seeds or raw butters, non-GMO protein powder if desired and non-dairy milk.
  7. Eating out?  Here are great ideas to eat plant-strong: Mexican – bean burritos with salsa; Indian - choose tomato based sauces instead of dairy; Italian – non cream sauces – stick with tomato sauce and order grilled veggies topped with tomato sauce or pesto, toasted nuts, etc. served over a bed of garlicky greens. At most restaurants main course salads are offered and these too can be topped with roasted or grilled veggies, animal protein or for vegans- mushrooms, beans, peppers, onions, eggplant, broccoli, spinach etc…    Be sure to ask for what you want even if it’s not on the menu.  I do this all the time and get fabulous meal options.
 
Teri’s EASY FOOD PREP
 Use commercial-conveniences such as tomato or pasta or sauce, pesto or bean/veggie dips enhanced w/ chopped veggies and herbs, legumes, healthy fats (nuts and seeds etc...)
 
My go-to’s:
  • Salsa, pesto or hummus w/ canned, or home-cooked beans over greens for a salad or as a dip w/ veggies like endive, Mary’s crackers and baby Romaine for a snack.  
  • Store-bought organic tomato sauce with roasted spaghetti squash, veggie spirals, black bean or rice pasta with added veggies and legumes. Not a pasta fan?
  • Heat the sauce with chickpeas or lentils, add veggies and curry powder.  Serve either option over a bed of spinach and you have a well-rounded meal. 
  • Hummus, cashew or avocado butter is great as the cheese on a pizza or wrap which can be an organic tortilla topped with pesto or tomato sauce, veggies, legumes, etc...
  • Fish cooks up quickly with a veggie stir-fry as do quesadillas.
  • Stir-fried or grilled veggies like mushrooms, peppers, onions, eggplant, broccoli, etc with tempeh and tofu... well-seasoned/marinated you'd be surprised how good it is.  Try it!
 
More store-bought ideas – Choose organic tomato sauce or salsa paired with black bean or rice pasta, fresh or frozen veggies and legumes or warm the sauce with chickpeas or lentils, add veggies and seasoning like curry or jerk powder.  Serve over a bed of spinach and you have a well-rounded meal in moments.  Sub in any theme you like such as Italian, Mediterranean, Thai, Jamaican, Mexican, etc.
 
Stay on track:
Be prepared by keeping some essential basic staples on hand and chopping veggies in advance enables adherence to healthy eating objectives. .  Grains and legumes are fabulous staples as they’re affordable, easily storable, travel/freeze well, are nutrient /protein/fiber dense and you can use them most any way your mind conceives as a foundational ingredient in your meals. Staying on track merely means, sticking with your intentions to eat better. Intend to master healthy home-made meals and you’re well on your way to doing just that.
 
For personalized lifestyle and dietary coaching / menu plans / detox programs / workshops and my favorite brands, contact me.
0 Comments



Leave a Reply.

    Archives

    January 2021
    December 2020
    November 2020
    September 2020
    August 2020
    July 2020
    June 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    July 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    July 2018

    Categories

    All
    Inside My Head!

    RSS Feed


    MOMEN-TERI TIPS
Teri Gentes - Whole Self Lifestyle Wellness
International Speaker|Self-care Coach|Author|Chef|Trainer|Ambassador
Certified Wellness and Nutritional Consultant, Personal Trainer,
Yoga and Group Fitness Instructor

Recipes property of Teri Gentes - Permission required to reprint

                            Disclaimer                                                                                                 © COPYRIGHT 2020. ALL RIGHTS RESERVED.