Quickie Meals

Is eating healthy easy? It can be, but usually when you really want something worthwhile, it takes some effort.

So, you need a little effort to be able to eat healthy meals and avoid the convenience food trap.

Take 2-3 hours on your weekend to get ready for the week. It really is that simple.

Don’t think you have the time?…Make the time.

Let’s say we have about 12-18 waking hours each day of our weekend. That’s 24-36 hours on a weekend.

Anyone can fit in 23 hours to plan ahead.

What’s the pay off?

Healthy, guiltfree meals through the week that energize you and help you veer away from convenient fatty, sugary, processed foods.

Let’s look at what I did last weekend:

1. While home Saturday doing other things, I made a pot of brown basmati rice AND a pot of oatmeal (I added chia seeds and ground flax seeds to the oatmeal, once cooked). I popped them in the fridge, once cooled.

2. Sunday: I tried something a bit different that turned out to be a HUGE success! I found some thin plastic containers that are distinctly different from the other containers we use for food (I discovered these treasures at Dollarama). I made a meal in each one, which was ready to go for any meal during the week (lunch for my daughter or hubby to take to school/work or as a quick dinner).

Dollarama containers

Here’s what I made, labeled to identify the contents.

How I made them:

1. Mexican: I layered the following:

-rice (the rice I made the day before)

– black beans, raw chopped red pepper and salsa

-sautéed jalapeños, red peppers and Mrs. Dash seasoning (original)

2. Green Beans and Onions: I layered the following:


-sautéed green beans and onions with Braggs Liquid Soy Seasoning

My reward? A text from my daughter a few days later.

She has told me on two more occasions how convenient they are for her and how tasty they are.


I love it when my ideas turn out well. The experience reminded me how EASY it is to prep and make healthy food!

Anyone can do this!

The idea is to play around with some basic foods and flavours you like as well as different containers.

One day, I might put together some more specific “recipes” for these quickie meals.

Hey…if I can do this, you can too!

Give it a try, if you really want to eat healthy.

Wishing you health and success on your journey,


Chickpea Etc. Salad

In our house, this “salad” is a hit as a spread on Wasa crackers.

It also works on top of a green salad or as a spread with a tomato sandwich.

Chickpea Etc. Salad

A No-measure Recipe

1. Drain and rinse a can of chickpeas.

2. Add to large bowl and mash, leaving some chunky bits.

3. Chop and add any veggies and herbs you like (for this batch, I used celery, red pepper, jalapeno, and cilantro). Choose amounts you like, according to your tastes.

4. Add lemon juice (fresh or bottled). Mix well. Add a tablespoon at a time, until you are happy with the taste.

5. Add several shakes of Mrs. Dash seasoning (original).

6. Mix well.

7. Add some sea salt to taste.

8. Something missing? Play around with it. Add a little pepper or more Mrs. Dash. If you have a sauce or condiment you like, try it.

Note: This recipe is oil free. You could add mayo, but then you take some of the health benefits away by adding such a high fat condiment.

You could also make this with black beans or another type of bean.

Let me know what combinations of ingredients make your Chickpea Etc. Salad a hit in your house.

Wishing you a healthy and successful journey,


A Sweet Glimpse

Just a quick post to share how easy it is to eat well.

Sliced in half and with the seeds removed, I popped these beauts into the oven.

Organic sweet peppers. -tiny little things 🙂

350 degree oven.

-No oil. No spices. No salt.

-15 min. on one side.

-5-8 min. on the other.


Simple. Real. Food.

Wishing you health and success on your journey,


Simple Food = Great Taste

Food should be simple.

In order to enjoy simple, real food, we have to enjoy the taste.

Have a look at what I’ve been nibbling on until my husband gets home.

These beets and carrots have nothing on them: no oil, spices or other flavours. I just cut up the beets, threw them with the carrots on parchment paper, and put in the oven on 350 degrees for 35 min.

They are so tasty!

BUT…that’s because I’m not clogging up my taste buds with foods high in fat, salt and sugar. My body is getting trained to like simple, real food.

Think about it. When we’re eating poorly (think: cheese, chicken fingers, cookies, potato chips) the last thing we’re interested in is vegetables, unless they’re slathered in fatty dressing.

I’ve learned that it takes a little time and commitment to health to rewire the taste buds, so they will welcome veggies on my tongue.

Once rewired, it’s easy to enjoy delicious healthy foods.

Your body naturally craves what you give it. I am trying to give my body good food as much as possible. When I give the gift of veggies, fruit, beans, grains and starches to my taste buds, they want more!

Although we need to retrain our thinking when it comes to eating well, resetting our taste buds is even more important. Speaking of taste…

Excuse me while I go munch on a few more beets.

Wishing you health and success on your journey.


My Food Path to Health

My journey to good health has had its successes and its obstacles.

In my early 50’s now, I feel like I’ve finally figured out the healthiest way to eat. Finally! Actually, I’ve really known for years now, but along the way, I’ve had a hard time truly committing to it:

Eat a balanced diet with mostly fruit, vegetables, grains and legumes.

It’s so simple. Or is it?

We know that brown rice, black beans, apples and greens are better for the human body than donuts or French fries. We know soda drinks and chips aren’t real food.

So, what’s my problem? Like most women, there are so many other factors that influence what we eat. Knowledge of nutrition helps, but it isn’t the only thing that contributes to our food choices.

Other obstacles many of us have to tackle:

  • The addictive nature of so many foods, especially sugar, salt and fat
  • Emotional associations to certain foods
  • Food temptations are everywhere now: convenience stores, restaurants, fast-food, food delivery
  • Social situations where food we don’t usually eat is right there, offered to us
  • Patterns and habits, which can be difficult to break
  • Dealing with stress on a daily basis through commitments related to work and family

Whoa! Ok, the terrain is tricky to get through, but we need to be careful. If we point to those things on the list too often, they’ll become our EXCUSES.

So, let’s get back to how I’ve finally found my food path to good health, which includes being close to my ideal weight.

Like many people, I’ve tried many different approaches to eating. Check out the different diets I’ve eaten over the years.

  • Meat and potatoes, a standard North American meal (with a veg or small salad thrown in, almost like a condiment)
  • Meat, meat and more meat (think Dukan Diet, similar to Atkins)
  • 80-10-10 Diet (80% carbs, 10% protein, 10% fat): Nothing wrong with these numbers (80% of our calories should come from carbohydrates-the complex, healthy ones in fruit, veggies, grains and legumes) With the 80-10-10 Diet, however, the 80% is supposed to come from fruit mainly.
  • Raw Food Diet, with low fat (easy on the avocados and nuts)
  • Plant-based Diet, where anything non-animal goes (including potato chips and highly processed fake meats)
  • Plant-based Diet, with low fat (easy on avocados and nuts)
  • Plant-based Diet with low fat and little or no sugar

For each different style of eating, I either felt good or I didn’t. I either knew it was good for me, or wondered if it wasn’t. I felt it was either sustainable, or it wasn’t. My different experiences taught me what works and what doesn’t.

What works best?  Whole plant foods. No animal products. No highly processed food. No oil. Very little sugar. Keep an eye on the sodium.


When I eat these foods, I feel great. I feel light. My energy soars and my weight drops.

Here’s what I had for a light dinner tonight: Homemade Kabocha Squash Soup


I just threw all the following in my Vitamix blender and voila! Yummy!

-a whole squash, unsweetened cashew milk until it was a consistency I liked (cashew milk is a thicker variety of plant-based milk), maple syrup, and spices (garlic, ginger, cinnamon, turmeric, cumin).

Kabocha squash: put one squash (cut in half) in oven at 350 degrees for 45 min or so, until very soft in center. Let cool, and then scoop out the seeds. Scoop out the flesh.

It’s hard to eat this way ALL of the time, so I’ve decided that as long as I eat this way 90-100% of the time, health is within my reach. It’s too much pressure for me right now, to commit to all the way, all the time.

I’m proud of my progress so far. I’ll share more details as I continue the journey. In my next post, I’ll talk about some major players who’ve helped me understand the why and the how of plant-based eating.

I wish you health and success on your journey,