What is your biggest challenge to eating healthfully?
How can I help you learn to take care of yourself so you can thrive and experience the fullness of life?
I want to know what you need! Please take a few minutes to answer a 10 question survey that will help me better know and meet your needs.
Back to my original question: if you answered "time", then you are not alone.
If I've heard it once, I have heard it a million times over the course of my career as a dietitian. A constant struggle in today’s society in taking care of your health is the time it takes to actually do it. We are busy people. We are so busy building businesses, making commercial videos, developing relationships, taking care of the kids, stuck in traffic, and hopping from one social event to the next that we have little time to invest in our own self care.
I was talking with a close friend just this weekend about her challenge to eating healthfully during the week. She is a busy working professional, who is always on the go, not only in her work, but also in her social life. Her greatest challenge is eating healthfully at lunch. She tends to opt for the quick, convenient options (UberEats, the deli in the office building, the drive-through restaurant, or a protein bar) instead of preparing a healthy lunch from home. This week she decided to change that by preparing a few dinners at home so she could take the leftovers to lunch.
I suggested she try one of my favorite go to easy dinner ideas that turns into an even easier and tastier leftover lunch the next day: a quinoa bowl. It is one sure fire way to help overcome the challenge of time getting in the way of taking care of your body.
The beauty of making a quinoa bowl for dinner is two-fold: it is quick and easy, and it makes for a quick and delicious lunch the next day. You can add any type of protein to quinoa like beans, seeds, chicken, turkey, or any type of cheese. You can add any type of vegetable such as peppers, onions, tomatoes, and broccoli just to name a few. You can even add fruit like an avocado (yes, an avocado is technically a fruit). Basically, a quinoa bowl is a pretty fail proof way to make a healthy meal.
Below, I share my current quinoa bowl recipe obsession. I make it at least once a week for dinner and then eat it for lunch the next day. Eat it by itself or add it on top of a big green salad. Both are excellent (for your tastebuds and for your health)!
What are your favorite quick go-to dinner recipes that make great leftover lunches? Share below for others to enjoy!
Don’t forget to take the quick survey so I can better serve you!
Black Bean and Quinoa BowlSAVE RECIPE
*adapted from Elizabeth Rider’s recipe
For the bowl
2 cups cooked quinoa (for extra flavor, I cook 1 cup dry quinoa in 2 cups low-sodium vegetable broth)
1 - 15 ounce can of organic black beans (rinsed and drained, rinsing will eliminate ~40% of the sodium)
6 green onions, chopped
15 cherry tomatoes, halved
1 avocado, cut into chunks
1 handful of cilantro, chopped
To note: other vegetables to add if desired, red/yellow/green bell peppers, corn, cucumbers, honestly you can’t go wrong!
For the dressing
1/4 cup extra virgin olive oil
1 garlic clove, finely chopped
Juice of 1 lime
1 teaspoon cumin
1 teaspoon of sea salt
1/4 teaspoon cayenne pepper
1. Prepare quinoa by adding 1 cup dry quinoa to 2 cups low-sodium vegetable broth to a pot and bring to a boil. Cover, reduce heat, and let simmer for 15 minutes until all liquid is absorbed. Fluff with fork.
2. Whisk together the dressing ingredients to let flavors marry.
3. Chop onions, tomatoes, and avocado.
4. Rinse and drain black beans.
5. Add quinoa, black beans, onions, tomatoes, and avocado to a large bowl and gently stir in the dressing.