Being stuck inside doesn’t have to be a drag. Take this opportunity to spend time in your kitchen and teach your children life skills like nourishing their bodies with healthy and delicious food, or skills such as how to dice an onion. Over the next couple of weeks, we’ll be sharing healthy and delicious recipes that will keep you satisfied and healthy while using what’s on hand.
A few of you have mentioned eating out of boredom during these crazy quarantined times. Us, too. Jennifer Dunn, a Senior Health Advisor and registered dietitian at Pack Health, has a few tips to share:
01 Move less nutritious foods to harder to reach places. Out of sight. Higher pantry shelves. Freezer if appropriate.
02 Move more nutritious foods to easier to reach places. Lower shelves, top fridge shelves. Prepped, chopped, etc.
03 If you get a snack out, set aside the portion you intend to eat, and put the rest away immediately.
04 Keep the kitchen lights off, except at designated meal times or times of true hunger.
05 Stay hydrated by keeping a bottle of water nearby at all times.
06 Designate some snacks and meals that are high fiber and filling.
07 Before getting something to eat, stop and assess hunger (we have hunger scale worksheets for those who want them). If you’re hungry, proceed to select something that makes you feel good. If you’re not, write down what other feelings you have instead. Come up with another way to address that feeling besides food.
08 Make your own personal list of alternative activities other than eating. Leave the list out where you will see it. Examples:
- Walk around the block one time.
- Call or text a friend that you’d like to check in on.
- Make a short gratitude list.
- Cuddle with the dog.
- Reorganize an area of the house.
- Dance to one song.
Snacks
- Sweet Potato Everything Bagel Chips
- Three-ingredient Banana Bars
- Yogurt Parfait
- Baked Kale Chips
- Energy Balls
- Chocolate Brownie Nut-Free Energy Bars
- Cinnamon Apple Chips
- Roasted Chickpeas
- Cilantro Lime Popcorn
- Chocolate Peanut Butter Banana Bites
- Buffalo Cauliflower Bites
- Frozen Yogurt Covered Blueberries
- Baked Garlic Parmesan Zucchini Chips
- Rainbow Fruit and Coconut Salad
Breakfast
- Veggie Egg Muffins: Low-carb, vegetarian
- Sarah Spradlin, a Health Advisor and registered dietitian at Pack Health, recommends overnight oats in the morning!
- 1/2 cups rolled oats, 1/2 cup liquid (regular, almond, or soy milk), 1 tsp honey, a dash of cinnamon. Top with dried fruit, fresh or frozen berries, or nuts!
- Golden Milk Pudding
- Blueberry Baked Oatmeal — use fresh or frozen berries of your choice!
- Cinnamon Apple Breakfast Quinoa — only 5 ingredients
- Sweet Potato, Black Bean, and Avocado Breakfast Burrito — make ahead and freeze for an easy and healthy grab-and-go breakfast
- Breakfast Tacos
- Healthy Omelet
- Cinnamon Apple Sauce Oat Bread
- Turkey and Egg Breakfast Casserole
- Red Pepper and Spinach Egg Muffins
- Peanut Butter Banana Chia Oatmeal
- Spinach and Avocado Breakfast Quesadilla
- Egg White, Avocado, and Spinach Breakfast Sandwich
- Portable Egg Cups with Quinoa and Vegetables
- Slow Cooker Apple Pie Steel Cut Oatmeal
- Breakfast Sweet Potato
- Egg and Spinach Bake
- Green Apple Smoothie
- Peanut Butter and Jelly Smoothie
Lunch
- Pesto Quinoa — Cooked quinoa, a small jar of pesto, a can of rinsed/drained garbanzo beans, and salt. You can also add in some frozen diced peppers, a can of drained chicken or anything else you think might sound good!
- Vegan Broccoli and Cheese Soup
- Vegan Veggie Burger Patties
- Healthy Tuna Salad — serve on a piece of toast of over a bed of lettuce for a quick and healthy lunch
- Southwest Chicken Burrito Bowls — this is a great meal that’s a hodge-podge of pantry staples
- 5-Minute Mediterranean Bowl
- Broccoli Melts
- Hummus and Grilled Veggie Wrap
- Potato Kale Soup
- Quinoa and Lentil Power Bowl
- Quinoa Fruit Salad with Lime Vinaigrette
- Chili Lime Shrimp Wraps
- Mediterranean Quinoa Stuffed Sweet Potatoes
- Chickpea, Avocado, and Feta Salad
- Summer Farro Salad
- Roasted Broccoli Quinoa Salad
- Taco Stuffed Sweet Potatoes
- Shrimp, Tomato, and Avocado Salad
- Turkey Club Wrap (no bread)
- Lettuce-Free Mediterranean Salad
Dinner
- Lentil Sweet Potato Shepherd’s Pie
- Cauliflower Fried Rice
- Health Advisor, Jennifer Dunn’s favorite chili recipe
- Veggie Stir Fry
- Vegetarian Lasagna
- Crockpot Chicken and Wild Rice
- Lentil Soup
- Taco Stuffed Sweet Potatoes — the whole family will love these potatoes – they’re packed with protein!
- Crockpot Chicken Tacos
- Buffalo Chicken Stuffed Spaghetti Squash
- Crockpot Stuffed Peppers
- Zucchini Ribbon Pasta
- Veggie Loaded Sloppy Joe
- Garlic Lemon Pea Pasta
- New Orleans Style Red Beans and Rice
- Goat Cheese and Spinach Stuffed Chicken Breast
- Thai Coconut Curry Meatballs
- Lemony White Bean Salad with Proscuitto
- Vegan Butter Chicken (with Chickpeas)
- Greek Chicken Burgers
- One-Pan Italian Chicken Skillet
- Chicken Parmesan Zucchini Boats
- Sheet Pan Honey Mustard Salmon and Rainbow Vegetables
- Caprese Chicken Bake
- Shrimp Caesar Salad Stuffed Sweet Potatoes
- Chicken and Veggie Pasta
Last updated 11/24/20.
