Staying balanced & healthy isn’t always easy. Life happens. Meetings pop up or one of the kids always seems to need something last minute for a project, yet they neglect to share that until I am in my jammies. Staying balanced & healthy to me means eating right 80 percent of the time and hitting the gym/running 5-6 times per week. Even if I don’t have time for a 60 minute workout, anything works. Yoga, a walk, stretching. Sometimes there is an added challenge having to follow the gluten-free diet, but I have learned over the past 6 years what foods to keep on hand for quick, healthy meals.
When I write a weekly menu plan, it is with the best intentions. There are many times I make what is listed, but don’t end up eating it myself for whatever reason. Sometimes it is simply due to the fact that I am feeding the kids early so they can get to their respective activities. When this happens, I will take 20 minutes to put together a healthy combination of foods that are usually naturally gluten-free.
Foods I keep on hand for busy nights:
- Brown rice (I either cook over the weekend & freeze or buy the pre-cooked frozen – I like Trader Joe’s.)
- Canned beans – black, garbanzo, kidney
- Fresh vegetables for salads or roasting
- Corn tortillas for mini wraps or bake for homemade tortilla chips
- Tuna
- Chicken breast – I slice and freeze for fast cooking on busy nights.
- Quinoa – Cooks in 10-15 minutes and is a nutritional powerhouse.
- Burgers – I form ground turkey, bison or beef into patties & freeze so they are ready to go.
- Nuts – Walnuts are my current favorite.
- Avocado – I love to spread avocado on gluten-free toast & sprinkle sea salt on top.
I always have a large salad with dinner. My salad usually consists of 2-3 large handfuls of organic mixed greens, chopped tomatoes, zucchini, cucumber, walnuts, goat or feta cheese, raisins or berries and a drizzle of pomegranate or balsamic vinaigrette. Here is an example of a large salad that I usually eat with my dinner.
If I have some extra time on the weekend, another thing I do to trim time off of my weeknight meals is to roast some veggies. I take what I have on hand – carrots, zucchini, okra, beets, etc and toss them with a little extra virgin olive oil and sea salt. Roasting then takes roughly 20-30 min in a 400 – 425 degree oven. I flip them half way through and remove from the oven once they are soft, but not mushy. Once you have the veggies roasted, they can be stored in the fridge and used in rice bowls, salads or wraps.
One of my favorite quick meals is a rice bowl. I use cooked brown rice, a protein of sorts – this night I used black beans -roasted or sauteed veggies and then warm everything up in a frying pan. The combo of choice for this bowl was brown rice, black beans, okra, snow peas and lite soy sauce (La Choy is gluten-free).
You can really create any combination you want using brown rice or quinoa (or get crazy with millet, buckwheat or amaranth), a protein and then veggies of choice. Since I used cooked rice and protein, this took me less than 10 minutes to put together. Much healthier than the drive thru, for sure.
This post is part of “Balanced, Healthy & Gluten-Free” that will be going on all month over at The Balanced Platter. Make sure to check out the new site, founded by Amy Green (Simply Sugar & Gluten-Free) & Maggie Savage (She Let Them Eat Cake).
The Balanced Platter is on Facebook, as well as Twitter, so make sure to follow them so you don’t miss any of the posts this month!
My son and me, November 2000. This is before we were gluten-free/diagnosed Celiac.
I think 80% is amazing. I am so with you on staying balanced. Running is key for me too. It keeps me sane
Thanks so much for sharing your tips for in honor of The Balanced Platter's launch. We so appreciate your support.
Thanks, Maggie! I have learned the hard way that not splurging every once in a while can be very detrimental to your health – both mental & physical.
I am thrilled to have been a part of TBP's launch!
I love your suggestions for throwing together a meal that is both healthy and quick — what every mom needs! I am procrastinating going for my run in the rain, but your post has motivated me!
Glad I could help motivate!
I think this is terrific Kim, and just the kind of information I'd love to have you share with our Celiac group. Perfect!
Thanks, Amy!
Kim these a great ideas! THANK YOU! I am going to be trying them out. Part of my problem is a I get in a time-crunch (and I don't even have children!!) and then I grab what is quick and cheap – not necessarily healthy, BUT I can do these things and be healthy.
These are the kinds of foods I like to eat anyway. Awesome! Looking forward to what other menu ideas you have to share!
Thank you, Sara! I fall into that pattern at times myself, but I really try to have these things on hand & prepped so I have no excuses. I try to set my self up to succeed, but it isn't 100%. It is all about learning & progressing. You can do it!
Kim
That salad looks amazing! I always try to have some sort of vegetable with dinner. I keep frozen veggies in the freezer for those days when we run out of fresh – it's very convenient!
Heather – Yes, we do frozen veggies as well – they are fast & easy!
Kim
I've always wondered how you manage to do all that you do…so glad you shared some of your secrets with us. Such smart alternatives to fast food and simple solutions for busy nights. Thanks so much for your support of TBP! Maggie and I are very grateful. xoxo!
Thanks, Amy!
I have learned that not everything is going to be perfect, no matter how hard I try. I have to give myself permission to do my best and be okay with that.
Thanks for the wonderful opportunity!
Kim
Kim, you were the one who inspired me a few years ago to start including a salad with every dinner for my family – now I keep a big bowl of chopped greens in the fridge at all times as well as little containers of ready to go toppings (using a salad spinner to store the greens in works great btw – it allows air to circulate around the leaves so they don't get slimy too quickly).
Heidi,
I am glad that I could be an inspiration! I figure if I have my large salad, then it is okay if I didn't have time for another veggie with dinner or lunch. Great idea for storing the prepped salad & veggies!
Kim
Love it!
Thanks, Esther! Hope you are well!
Amazing post! Great job. What a wonderful contribution to TBP's welcome launch. So glad to have found your site!
Be Well,
–Amber
Thank you, Amber! Thanks for stopping by!
Kim
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