Grocery Store Staples

Most weeks I go to the grocery store with a pretty well defined plan:
- I typically have a detailed list (which is an absolute must if I don't want to forget a handful of things).
- I'm mindful of a tentative weekly menu
 - And, as I cross the threshold through those big, glass, automatic doors, I try to focus on the mission at hand so as to avoid ending up with any unnecessary (and typically, unhealthy) impulse buys (think a bag of licorice flavored jelly beans or a package of chocolate covered gummy bears… Yeah.  This girl's got a sweet tooth).

This week however, was a little more haphazard.

Believe it or not I, like many people I know, go for many of the same things week after week.  I call these my "STAPLES."  These are foods that are convenient, nutritious, and I really just don't get tired of them.

MY TYPICAL STAPLES look something like:

• Fruit
• two to three different kinds of apples
• mangoes 
• pears
• bananas
• a variety of citrus fruits (tangelos, pink grapefruit, navel oranges, clementines)
• cantaloupe
• watermelon
• pineapple
• a medley of berries (blue, rasp, black, or straw)
• kiwi
• What I call "Salad Stuff"
• container of Spinach
• head of romaine (or bagged)
• cucumber
• tomatoes
• avocado
• a variety of beans (black, dark red kidney, garbonzo, black eyed)
• frozen edamame
• frozen peas
• jarred olives
• jarred peppers
• canned or jarred artichoke hearts
• canned or jarred slivered beats
• dried cranberries
• slivered almonds
• walnut halves
• baby carrots
• white mushrooms
• a variety of fresh peppers (orange, green, red, yellow)
• Other
• quinoa
• oatmeal
• raisins
• almond milk
• salsa
• hummus
• eggs
• some medley of meats for my man (chicken tenders, steak, pork, or sliced ham or turkey)
• some kind of nut butter (it alternates between almond and peanut)

Now, I don't purchase everything from this list weekly.  I sort of rotate through these items on a week to week basis depending on what's in season and what I "feel like" for that week.  

For the most part though, these items cover our needs for both Breakfast and Lunch time meals.  You can get pretty creative with the combinations you choose to put together from the items listed above but, for the most part, our breakfasts look something like a little carbs + a little fruit + a little protein (think, oatmeal w/ raisins + a banana & peanut butter) while lunch usually consist of a salad made from a combination of yummy things + some kind of snack (like bell pepper and cucumber slices + carrots + a few tablespoons of hummus).  

Here's a glimpse of my lunchtime salad today

Now, you may be thinking, one - "Holy Cow!  I don't eat that much salad in a week, let alone all at one time!"  And two, "There's just no way my hunger could ever be satisfied by a salad."

But, the reason I love a good salad is because:

A) you get to eat a ton of food with very few calories*

B) you benefit from all the super good-for-you things that all these salad toppings have to offer (the vital nutrients in dark leafy greens, the antioxidant power of black and dark red kidney beans, the carotenoid lycopene in red tomatoes, protein packed edamame, immune system support from mushrooms, and cancer protective properties of beets… you get the picture)

C) and, the lingering satisfaction that my body feels do to the amount of natural, dietary fiber this kind of meal contains

Okay.  So, lunch time salad aside, most of my creativity comes into play at Dinner time.  

This week Dinner will consist of the following:

- a hearty bowl of Butternut Squash Bake plus a side of baked beet chips to share and baked chicken tenders for my man

- a tofu dish (I've started experimenting with it), including sautéed spinach with olive oil and roasted garlic, a can of diced, seasoned tomatoes, dark red kidney beans, and a sprinkling of toasted almond dust

- veggie stir fry (I might try throwing a little tofu into that mix too)

- and, since I didn't have a super clear plan at the grocery store this week, there are a few nights open for spontaneity; which, sometimes, is when the best things come together.

I'll share pics and recipes when I come up with a good new recipe and a post on beet chips is definitely in your future.

Until then, Happy Shopping!

Rachel

* This salad totaled about 340 calories; between about 2 cups spinach (20), 1 cup butterhead lettuce (5), 1/2 c. beans (90), 1/2 c. edamame (100), sliced mushrooms (25), cherry tomatoes (25), 1 Tbl. dressing (30), and 1/4 c. sliced beets (20).  For anyone trying to decrease their calories while maintaining a feeling of fullness and their health, this ain't a bad way to go.  There are a lot of six inch subs that contain about as many calories but not nearly as much sustenance and volume.  Large plate + low calorie count = A-Okay in my Book!

Good Things Come

It is a beautiful day.

Its a lovely 62 degrees outside.  The actual smell of spring is in the air.  Birds are chirping, a breeze is drifting, and you can be sure that there's a little extra pep in my step today as well.

It wasn't but about this time last week that this was the view from the back of my home:

Admittedly, the world is beautiful when everything's dusted in snow.  But however lovely it may be, there is just nothing quite so satisfying, to me, as enjoying a walk in the warm sunshine.

So today is a good day as hopefully, it is the start of a sunshiny Spring and Summer to come.

Today is also a good day because I am FINALLY DELIVERING on the Quinoa Double Feature.

Is it a few weeks later than I had hoped - Yes.
Are the recipes any less delicious and/or nutritious - No.

As the saying goes, "Good Things Come to Those Who Wait."  Both of these recipes are terribly delicious, super satisfying, and very easy to make.  One requires a little bit of TLC to bring the caramelized onions along but the results are so totally worth the time spent in front of the stove.  Your tummy and taste buds will thank you.

DISH #1 - Squash, Zucchini, & Sesame Seed Quinoa Bowl
Ingredients:
3 c. prepared quinoa* (see How to Cook Quinoa Perfectly for directions)
2 Tbl. olive oil
1 lg. zucchini
1 lg. or 2 md. summer squash
1 tsp. garlic salt
1 tsp. thyme
1 tsp. basil
11/2 Tbl. white sesame seeds
15.5 oz. can black beans
1 c. orange, Zima tomatoes
1/2 c. goat cheese crumbles (optional)

Preparation:  Dice zucchini and squash into bite size pieces.  In large saucepan, heat olive oil over medium heat.  Add squash, zucchini mix.  Stir to coat in olive oil.  Let cook for about five minutes.  Then reduce heat to medium, low.  Add garlic salt, thyme, basil, and sesame seeds.  Mix and continue cooking for an additional 10 - 15 minutes, or until squash and zucchini pieces are tender.  Drain and rinse black beans.  Combine black beans with stove top mixture.  Reduce heat to low and cook for about 3 more minutes.  Remove from stove top and transfer to container.  Halve tomatoes and add goat cheese.**  Toss all together.  Serve warm or chilled (chilled is my favorite.  I love this one chilled) over 3/4 c. quinoa.  Makes 4 entrée portions or about 8 as a side.

* As quinoa has quickly become a staple in our home, I have taken to cooking up one large batch at the beginning of the week and then just portioning out whatever is desired as the week progresses.  I typically cook up about 2 1/2 cups dry quinoa.  With 1/4 c. dry cooking up to about 1 cup prepared, I end up with a good amount of quinoa to work with throughout the week.  
** For a vegan friendly dish, just 86 the goat cheese and enjoy as is.  If you add the goat cheese right after removing the mixture from the stove, it will melt down to create somewhat of a cheese sauce which is the effect you see in the photo above.  You may prefer to wait to add the goat cheese until after the dish has cooled for a delightful dusting of creamy crumbles that you can either elect to have or not have.  The choice is up to you.


DISH #2 - Chickpea, Rosemary & Caramelized Onion Quinoa Bowl
Ingredients:
3 c. prepared quinoa
2 Tbls. olive oil
1 lg. red onion (the biggest one you can find)
1 tsp. ground, black pepper
1 tsp. garlic salt
1/2 tsp. granulated sugar
15.5 oz can chickpeas
15.5 oz can black eyed peas (optional)
1/4 c. fresh, chopped rosemary

Preparation:  Slice up red onion.  Pour olive oil into saucepan on medium, high heat.  Place onions in saucepan and stir to coat each sliver.  Reduce heat to medium and season with pepper, garlic salt and sugar to aid in caramelizing process.  Let onions cook down for about 10 - 15 minutes, stirring frequently (keep an eye on them to make sure they do not burn; if they appear to be burning, reduce heat).  Reduce heat to medium, low and cook for additional 10-15 minutes until onions taste sweet and appear caramelized, somewhat browned and translucent in color.  While onions cook down, rinse and chop fresh rosemary leaves.  Reduce heat to low.  Add drained and rinsed chickpeas, black eyed peas, and fresh rosemary.  Stir all together for an additional 3 minutes.  Serve warm over 3/4 c. quinoa.  This dish also makes about 4 entrée servings or 8 sides.

There you have it.

"Whew!"

I really do hate it when things don't go precisely according to my little plans but, "C'est la vie, n'est pas?"  And life, is good.  So today, all I can do is say, as the flowers bud and spring starts to take hold, I hope you will feel inspired in your own personal growth to everyday eat more fresh, life promoting foods to help give you a healthier tomorrow.


Affectionately,
Rachel