Plan a little, save a lot (of fat and calories)

Think about the days when your lunch and other midday eating has been the unhealthiest. If you're like most of us Badasses, poor eating is the unfortunate result of poor planning - as in, you didn't make lunch ahead of time or plan a healthy takeout option.

I know, I know. Right about now you're thinking, Who has time to plan and shop and chop and cook?

The answer is: YOU have time, because it takes less time and effort than you think. The Badass Foodie, who is now also my co-worker and unofficial second-in-command of Moore Consulting Group's Corporate Wellness Program, proved it this week when she hosted a healthy luncheon for the staff.

The menu featured turkey chili, an Asian-inspired coleslaw, a lentil and chickpea salad, and a broccoli salad. Each dish is one that can be made on Sunday and eaten throughout the week. These dishes are the kind that get better the second, third and fourth day as the flavors meld and marinate together. They're also cheap as far as ingredients, and for the most part are instant-prep-and-enjoy.

The Asian slaw, for example, takes all of 10 minutes and features zero mayonnaise. The turkey chili requires ingredients prep and cooking, but even the onions and peppers can be bought pre-chopped in the product section to cut down on chop time. Plus you can make a huge batch and freeze half for the cold weeks ahead, maximizing the value of the time you spend in the kitchen making it.

The staff loved these dishes, all of which are high in protein, fiber and other nutrients but low in calories and fat. So give these a try - maybe one recipe each week. What better way than this to kick 2011 off with a Badass Bang?!?

 

Asian Ginger Coleslaw

Ingredients:

• 1 head of green cabbage, chopped thinly (Lazy Kirsten’s alternative: purchase a bag of “coleslaw cabbage lettuce” at Publix)
• 1 cup slivered almonds
• ¼ cup sesame seeds
• 3 green onions, chopped – green and white parts
• ½ cup white vinegar
• ¼ cup olive oil
• 1 Tablespoon ground ginger
• ½ tsp salt
• 1 Tablespoon agave nectar
• ¼ cup apple cider vinegar
   

Directions:

1. Combine all wet ingredients together in a bowl, taste and adjust salt and sweetener accordingly.
2. Pour over dry ingredients, enjoy!

 

Kirsten’s Kickin’ Broccoli Slaw

 

Ingredients:

• About 2 pounds of broccoli, florets removed and diced
• ½ red onion, diced
• 1 cup of dried cranberries, sweetened naturally
• ½ - ¾ cup of nonfat Greek yogurt
• 2 Tablespoons olive oil mayonnaise
• ½ cup apple cider vinegar
• ¼ cup olive oil
• ½ cup unsweetened applesauce
• 1 cup chopped cashews
• Juice of ½ lemon
• Salt and pepper
• 2 teaspoon Stevia or Agave Nectar (or some sugar substitute)

Directions:

1. Combine dry ingredients - broccoli, onion, and craisins into large bowl. Sprinkle with lemon juice to keep fresh while you prepare dressing.
2. In a small bowl, mix wet ingredients together. Taste the dressing and adjust salt, pepper and sweetener appropriately.
3. Pour dressing over coleslaw, toss together and enjoy!

Mediterranean Lentil and Chickpea Salad

Ingredients:

• 1 cup cooked green or brown lentils
• 1 cup cooked garbanzo beans
• 1 cup chopped red or yellow peppers
• ½ red onion, chopped
• 3 oz feta cheese, crumbled
• ½ cucumber, seeded and chopped
• 1 large tomato, seeded and chopped
• Fresh basil (if you have on hand, definitely use – takes this dish to a whole new level!)
• Dried herbs: basil, rosemary and oregano
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• ¼ cup red wine vinegar
• 2 tablespoons sugar (I used agave nectar, and recommend using a sugar substitute if you prefer.)
• Salt and pepper, to taste

Directions:

1. Mix all ingredients together in a bowl, careful to fold in feta gently.
2. Refrigerate for at least 2 hours to allow flavors to marinate.

Kirsten’s Choc-Full-‘O-Veggie Turkey Chili

Ingredients

• 1 lb Ground Turkey, Lean
• 2 cans of kidney beans, drained and sorted
• 2 cans of low sodium diced tomatoes
• 1 can of tomato paste, preferably low sodium
• ¼ cup canned pumpkin (optional)
• 1 can low sodium chicken broth

Vegetables:

• 1 yellow onion, chopped
• 1 – 2 red and yellow peppers, chopped
• 3 stalks of celery, large dice
• 2 large carrots, large dice
• 1 cup of yellow corn (fresh or frozen)
• 2 -3 large summer squash, large dice

Other seasonings:

• 1 Tbs garlic
• 1 Tbs Olive Oil
• ¼ cup apple cider vinegar
• 2 Tbs Ketchup
• 1 Tbs Agave Nectar
• 2 heaping Tablespoons Chili Powder
• Spices, to taste:  Cayenne pepper, cumin, nutmeg, cinnamon, seasoning salt, Tabasco, black pepper
• Chopped fresh cilantro, optional

Directions:

1. Brown turkey over medium heat with 1 Tbs olive oil, salt and pepper.
2. In large soup pot, begin by sautéing chopped onion and garlic in 1 Tbs Olive oil over low heat until onions are translucent.
3. Add other chopped vegetables to sauté – celery, peppers and carrots. Sautee for 5 – 10 minutes, until aroma begins to change and vegetables become soft.
4. Add summer squash and yellow corn, continue to cook.
5. As the pieces of vegetables start to stick to the pan, turn up the heat and add half the can of chicken broth. Simmer for 2 -3 minutes.
6. Add tomatoes and tomato sauce and continue to simmer while you assemble and add your spices.
7. Note – add spices in increments and layers – tasting the whole time!
8. Add all spices, starting with chili powder and then adding pepper, cumin, nutmeg, salt, Tabasco and pepper.
9. Add cider vinegar, ketchup and agave to taste.
10. Simmer on low for at least 1 hour.
11. Stores up to a week in the fridge – Enjoy!


Coming Friday: A Badass field trip unveils a food philosophy to live by...