Honing your skills and creativity in the kitchen can be satisfying and economical.  

Choosing whole food items. Make fresh fruits and veggies a priority. 

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In our busy lives, sometimes our food choices and meal preparation can take a back seat to other priorities such as work, family and other commitments. Yet, a healthy diet can make a big difference in our energy and wellness. Most of us are well aware that we don't eat enough veggies, we eat too many ultra processed foods, and we consume too much sugar. This should not be a surprise.  


Eating mindfully does take some effort and planning. Honing a few basic skills in the kitchen will help you establish a few of your favorite menu options, so you can head to the grocery store once a week to keep your kitchen well-stocked, there is always a meal ready within minutes. And healthier food choices combined with preparing meals at home can be very good for the budget. I find batch cooking and the ability to mix and match meals gives me unlimited options for a quick, easy and economical meal. 


Take drive-thru's off the menu and prepare some healthy snacks ahead of time when traveling or heading to after work commitments. Just making a few small changes can make a big difference. Start where you are, don't compare, and progress is the key! Don't think about weight loss either, think about health gain! 


Cook at home whenever possible, create a personalized shopping list for your weekly shopping, and keep nutritious foods in the pantry so healthy eating is easy.


Discover simple and clean nutrition.


 



As part of a healthy and balanced diet, vegetables play an important role for maintaining a healthy weight and can play a part in protecting you from certain types of cancers and chronic diseases. Diets that are optimal in fiber (fruits and vegetables), may reduce the risk of heart disease, obesity, and type 2 diabetes (cdc.gov). 


Why are VEGETABLES so great? Let me count thy ways...


  • Important sources of nutrients including potassium, dietary fiber, folate, and Vitamin A and C
  • Vegetables that are rich in potassium (sweet potatoes, white potatoes, tomato products, beet greens, spinach, lentils, and kidney beans) help to maintain healthy blood pressure
  • Dietary fiber from vegetables helps to reduce blood cholesterol levels and may lower your risk of heart disease
  • Fiber is important for proper bowel function, reduces constipation and diverticulosis
  • Fiber also helps provide a feeling of fullness, with fewer calories
  • Vitamin A keeps eyes and skin healthy and helps protect against infections
  • Vitamin C keeps teeth and gums healthy, aids in iron absorption, and helps heal cuts and wounds 

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INSTANT POT ZUCCHINI AND BARLEY SOUP 


Using the “Saute” mode on high, select 3 minutes, add: 
--1 yellow/sweet onion diced, sauté with 2 T EVOO

--When onions are soft, add freshly chopped herbs such as 2 T dill, 2 T fresh basil, fresh ground pepper, pinch of red chili flakes. Add 3-6 garlic cloves chopped, depending on how much you like garlic. :) I think you can never have too much garlic, personally. 
Press the “cancel” button when the saute is done. On my Instant Pot, the warm up time for the Sauté mode is almost enough time to do the actually sauté. But if you feel like you need another 3 minutes for for it. You can cancel the saute at any time. 


Add to the pot:

--6 cups of chopped zucchini, cut into 1/2 inch quarter moons

--2/3 c. of uncooked barley (rinsed)

--6 cups of soup stock/bouillon of your liking

--3 small tomatoes, chopped such as a Roma or San Marzano


—Stir well, secure the lid, and select the “Pressure Cooker” mode, then select “Soups”, and then select a time of 12 minutes. Follow the instructions for releasing the steam and cooling from your Instant Pot manual. 


The fresh herbs really do the trick for flavor, especially the fresh dill. Simple and easy, and the barley makes it filling. I know it is summer, but we eat soup all year long.