March is National Nutrition Month.
This year’s theme is “Go Further With Food” and Meal planning is one of the key messages!
One of the biggest advantage of meal prepping is you get to eat a variety of home cooked nutrient dense meals everyday without having to stop at a fast food restaurant 😉 Well, I know as a South Asian, I don’t like eating the same food for more than two days. Growing up, my mom made fresh food everyday. I’m sure many South Asians will relate to this as we are all about freshly cooked curries, rice, and rotis. As a result, meal prepping ahead of time could be a big challenge for South Asians! Today, I’ll share my two strategies to stay true to South Asian eating habits, and stay on top of living a healthy, stress free life. Without meal prepping, I would find myself spending at least few hours in the kitchen daily without having time for exercise, business tasks, and for my loved 💕ones. So, here are my strategies along with a quick and easy Thai Fusion Bowl recipe. ENJOY!
- I typically go for frozen vegetables 🥒- it saves me a lot of time as they are already chopped. Did you know that frozen vegetables have all the nutrients locked 🔒? They are as healthy as fresh vegetables. Yesterday, I went to Albertsons grocery store and got lucky! Steamables were on sale ($1 each bag), so I picked a variety – mixed veggies, Brussel sprouts, and green beans for meal planning.
- I typically boil black eyed peas, mung beans, kidney beans, daal and freeze them in zip lock bags. Before going to work, I take out whatever plant based protein I want to cook that day and thaw it in the refrigerator. When I come home, I takes me maximum 15-30 mins to cook a curry, or 10 mins to make a wholesome protein and veggie bowl. I also love canned beans! Quick and easy to throw in a salad, curry, or a wholesome bowl or a low carb wrap!
These two strategies help me eat freshly cooked healthy meals daily and stay on top of my nutrition game ✅💡It also prevents food waste!
PBfit – What’s this? PBfit has 90% less fat and 1/3 of the calories compared to regular peanut butter, yet it’s made from real roasted, pressed peanuts. I used 4 tbsp of PBfiit in this recipe which provides 4 grams of fiber and 8 grams of protein.
Thai fusion bowl
I love mixing and matching ingredients to come up with fusion bowls! Here's one of my low carb, high protein, budget friendly, and nutrient dense heart filling bowl!!! Enjoy 🙂
- 1 lb Chicken Breast Tenders Preferably organic
- 4 tbsp Chocolate PB Fit Powder
- 2 tsp Ginger-garlic paste
- 1 tsp Ground black pepper
- 4 tbsp Lime juice Freshly Squeezed
- 1 cup Quinoa
- 2 tbsp Sun-dried tomato pesto
- 2 pkt California Vegetables or any other vegetable mix Steamables
- 1 cup Coconut Milk Thai Kitchen Organic
- 3 cloves garlic minced
- 4 tsp cumin seeds whole
- 2 green chilies chopped
- 2 tbsp coconut oil virgin
- 1 tsp red chili powder
- 1 tsp salt
- 1/4 cup water
Cut chicken into bite sized pieces
Prepare marinade by mixing 3 tbsp of PB Fit powder, 2 tbsp lemon juice, ginger-garlic paste, and black pepper
Mix chicken and marinade. Set aside for 15 minutes
Add 1 tbsp coconut oil to a sauce pan
Once oil is hot, add 2 tsp cumin seeds and garlic
Saute and immediately add chicken
Add 1/2 tsp salt, 1 chopped chili, water, 1 tbsp PB Fit powder and allow chicken to cook until tender
Quinoa and Veggies
Add 1 tbsp coconut oil to frying pan
Once oil is hot, add 2 tsp cumin seeds
Add frozen veggies to the pan and sauté for about 5 minutes
Pour coconut milk and mix vegetables with the coconut milk
Add tomato basil pesto, red chili powder, and 2 tbsp lime juice. Mix well
Add 1 chopped green chili to the mixture
Cover and cook for about 5 minutes or until the veggies are tender
Cook quinoa per package instructions. Add 1/4 cup of quinoa to veggies and mix everything well.
Cover and cook for 1-2 minutes. Enjoy
Create a bowl
Add 1 cup of quinoa and veggies dish
Add 1/4 cup of peanut chicken
Enjoy this yummy Thai Fusion Bowl
Super Special Meal Planning Hacks!
I cooked 1 cup quinoa, and used 1/4 cup in this recipe. I froze the rest in a zip lock bag for making egg & quinoa scramble or my weekly salads. I kept the chicken and veggie-quinoa mix separate in case I don’t want to eat them together the next day. I can always throw the chicken into my salad or roasted veggies, rice, and chicken bowl.