Eat whole foods for energy
People come to see me mostly because they want and need to gain energy or because they want to lose weight. Often they have both objectives. The first thing I teach them is to eat less processed foods and to concentrate on whole foods. Basically, cooking at home is the key. But to some people, cooking is an unrealistic task. And this is why I often say, you don’t even need to cook it, just eat whole foods. Basically, assemble a bunch of whole foods together and call it a meal. Here are a few of my favorites:
Salad: Anyone who follows me on Facebook or Instagram knows that I love salads and that I basically eat a salad every day, sometimes twice a day. Why do I like salads so much? They are easy to assemble, they are versatile, they can be different and surprising each time, they are crunchy, they are satisfying, they are tasty, and they are healthy…. And I could go on. Assembling a salad is not cooking to me. It’s a matter of meal prepping a little perhaps on weekends to have readily available ingredients. Chopping vegetables, roasting vegetables, cooking big batches of grains, cooking a few portions of protein, plant based or not. Making a batch of your favorite dressing in advance so you can use it quickly when needed. And then if you are bringing your salad to work for lunch, all you have to do in the morning is take out your favorite container and assemble your ingredients into it. It should take you 5 minutes top, less than it would take to leave your work at lunch time and go pick up something at a restaurant. And trust me, you will feel much better during the afternoon, you will have energy! Check out this one recipe I love: http://khatrinutrition.com/2018/07/01/roasted-cauliflower-salad-with-cherry-tomatoes/
Smoothies: To me, smoothies are decadent. I like them thick and often they taste like ice cream. Again, no cooking required, it’s a matter of putting all your ingredients in the blender and processing until you obtain a smooth texture, be it liquid or thick. Yes, green smoothies are very popular and they are extremely healthy but if these don’t appeal to you, it’s ok to opt for smoothies that are fruitier and you can still include many super foods into them. I like using half a banana to sweeten and I also use fruits that are lower on the glycemic index and that offer more antioxidants such as berries (maybe half a cup). I love adding avocado, one quarter to one half of an avocado for one portion and this gives it a creamy texture while providing some healthy fats. Chia seeds, flax seeds, hemp seeds, pumpkin seeds, and sunflower seeds also add protein and healthy fats. To make it even more complete, I’ll throw in a handful of nuts such as walnuts, almonds or cashews. I have many recipes in my repertoire but mostly, I add what I feel like adding and it always turns out delicious. I will use water or any plant based milk as liquid and sometimes make it like creamy ice cream and other times more liquid and drinkable. With all these healthy ingredients, I obtain a complete meal that is delicious for breakfast or it can even be for another meal during the day. And even if I don’t make green smoothies per say, I often add a handful or spinach or kale and don’t even taste it amongst all these delicious ingredients. Check out this one recipe I love: http://khatrinutrition.com/2018/07/01/hidden-cauliflower-smoothie/
Sautés: Sautés are like my hot version of salads. Sometimes people tell me they crave a hot meal. This too can be put together quickly! I can take any vegetables that I have on hand such a zucchini, broccoli, colorful peppers, carrots, spinach and asparagus, wash them, chop them and Sautee them quickly in the pan with a little avocado or olive oil. I can then either add some cooked protein such as chicken, salmon, beef, tofu, chickpeas, or tempeh or if I don’t have anything already cooked and prepped in advance, I can sauté my protein with my vegetables or separately. I like to season my sautés with a little reduced sodium gluten free soy sauce and a little sesame oil. I will grate some fresh ginger on top and add a big squeeze of fresh lime or sometimes, I like to add a little leftover tomato sauce and make it into something more Mediterranean with some dried oregano and basil. I’ve also done it with a little curry paste and some coconut milk and turned it into a delicious curry. These, to me, are easy go-to that I make with what I have on hand and they don’t require any extensive cooking.
If you are looking to eat healthier but you find cooking a strenuous task, I can help you see clearer and help you get organized with easy meal plans and personalized recommendations. See the different programs I offer here: http://khatrinutrition.com/services/