2/13/14

Broccoli and tempeh ginger stir-fry





It's no fun coming home hungry after a long day/commute, evening workout or late meetings and feeling the pressure to cook. 

We all have crammed-packed schedules but even if you want more hours in the day to get everything done, you'd likely fill-up those hours as well. Rather then beating yourself up that you are failing on certain areas of you life that may improve your overall health, remind yourself that regardless if you find the time or make the time, you do have time that you may not be using wisely and nothing is more important to your busy life than keeping your body in good health.

You know a home cooked meal will make you feel great inside and with you in control of the portions, ingredients and timing, there is a lot to benefit from when it comes to preparing food at home.  So the hope is that when you make small changes with your diet and keep them up, you will feel the effects of those changes and not only form new healthy habits but you may also feel so good that you are even more motivated to change other areas of your life to feel even better.  

The next time you are about to sit down at home to relax, watch TV, fold laundry, clean, get on the computer, call your family or do anything that my take 30 min or longer, STOP before you get going on whatever you are about to do and head to the kitchen. 

One of the best investments to your health is having a plan when it comes to eating real food. But in order to implement that plan, you have to have food at home to prep for upcoming meals. 

Here are some options: chop, cook, grill, steam, bake.  

Whatever you can do in 30 min, consider it 30 min that you don't have to spend on food prep later that day (or next day). 

A few options: 
-Cook 2 types of whole grains per week (I recommend plan 1 cup dry of each grain so you have enough to last for a few meals) on your stove top
-Chop veggies and fruit so you have a salad bar of tupperware in your refrigerator
-Buy frozen veggies for easy steaming or microwaving
-Bake proteins in the oven which require no attendance until they are finished cooking

-Use your crock pot for stews/soups/chili's (large) or oatmeal, beans, lentils (small)
-Hard boil eggs (1 for each day)

-Have go-to options for a quick, easy meal when you feel overwhelmed with life (Ex. yogurt, fruit and granola parfait or potato w/ Greek yogurt and steamed veggies drizzled with olive oil) or bagged lettuce with cottage cheese, fruit and pumpkin seeds on top)


                            

Broccoli and tempeh ginger stir-fry

3 cups broccoli (fresh or frozen) - steam until cooked
1 package tempeh (chopped)
2 small baked potatoes (cooked in microwave and then chopped)
1 leek (washed and chopped)
1/8 cup peanuts
Olive oil (2 tbsp olive oil)
1 tbsp ginger (chopped, skin removed)
Rice vinegar (2-4 tbsp)
Water
Wok
Turmeric, pepper
Optional: top with greek yogurt, salsa or shredded cheese.

1. On medium heat, add 1/2 tbsp olive oil and cooked tempeh until golden brown (5-8 minutes) - toss as needed. 
2. Add 1/2 tbsp olive oil and add potatoes, broccoli, leek and ginger. 
3. Turn heat to low and add 2 tbsp rice vinegar (may want to turn on your vent on your stove at this time). Stir to combine. 
4. Add 2-3 tbsp water and additional olive oil/rice vinegar as needed if creation starts to stick to bottom of your pan. 
5. Toss well, add seasonings of your choice and cover for 5 minutes. 
6. Add peanuts, toss and serve.