Healthy meals for Moving Moms: Part 1

We’ve probably all been there…. You just moved into a house or you are getting ready to move out and the ingredients in your kitchen are limited. You need to run to the grocery store to pick up items for a easy meal for your family, but you want something different than the regular, old spaghetti or frozen pizza. Well, have no fear Moving Moms, we consulted Boston-based dietician Lainey Younkin and she is sharing some of her favorite simple, healthy and really delicious meals that you and your family can whip up quickly and easily. Check back later this week for even more recipes, but for now, here’s Lainey:

Lentil Stew

I can’t take credit for this delicious, super easy recipe. My friend Rachel Moo taught me how to make this one, and it’s a go-to meal, usually in the winter, but it can be enjoyed year-round! You can mix up the vegetables and beans depending on what’s in your pantry. And the best part? No chopping involved.

Prep and cook time: 20-25 minutes
Servings: 6-8

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Ingredients

1 (28-oz) can diced tomatoes
1 (15.25-oz) can corn
1 (15.5-oz) can chickpeas
1 cup lentils
1-2 cups spinach
1 tsp Adobo spice
½ tsp red pepper flakes
1 tsp onion powder
1 tsp garlic powder
Salt to taste
Black pepper to taste
Shredded mozzarella cheese (optional)

Directions

1. Put 1 cup of lentils in a pot on the stove and cover with water. Cover and cook on low to medium heat until water is all absorbed. This should take ~15 minutes.

2. While lentils are cooking, add diced tomatoes, corn, and chickpeas to a skillet or pot on the stove.

3. Stir and add spices to taste (note: red pepper flakes are spicy!)

4. Once lentils are cooked, stir them into the vegetable mix.

5. Fold in spinach until wilted.

6. Serve and enjoy! Top with mozzarella cheese if desired!

Cucumber Chickpea Salad

This is my go-to quick dinner for summer! It can serve as a main dish or a side salad to another entrée. I love it because it has so much color, and the more color you add to your plate, the more vitamins, minerals, and healthy nutrients you will be adding to your diet. This salad is jam-packed with fiber from all the vegetables, healthy fats from the avocado, and protein from the chickpeas. For more protein, top with grilled chicken, beans, or tofu.

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Prep time: 15-20 minutes

Servings: 6-8

Ingredients

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Salad

3 cucumbers
1 (13-oz) can chickpeas, rinsed
1 (551 ml) container cherry or grape tomatoes
1 avocado
1 apple
¼ onion
feta cheese to taste
salt to taste
pepper to taste

Dressing

3 tbsp olive oil
3 tbsp apple cider vinegar
2 tsp basil

Directions

1. Dice cucumbers and cut tomatoes in half. Add both to a large bowl.

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2. Add rinsed chickpeas to the bowl.

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3. Slice avocado, apple, and onion and add to bowl.

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4. Sprinkle feta cheese, salt, and pepper to taste

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5. To create the dressing, mix olive oil, apple cider vinegar, and basil. Pour over salad.

Serve immediately or refrigerate and serve later!

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There are many variations on this dish, which is why I love it so much. I’ve made it without apples and onions. I’ve made it without avocado. You can add other beans. You can also create a variety of dressings using lemon or lime juice, olive oil, rice or apple cider vinegar, and any spices of your choosing. Have fun with it and enjoy!

Lainey Younkin, MS, RD, LDN is a Boston-based dietitian, nutrition consultant,
and stylist. She works with individuals virtually and in person for weight loss, food sensitivities, high cholesterol and blood pressure, mindful eating, and general wellness. She also leads multiple weight management programs and writes for EatingWell magazine. When she’s not eating or talking about food, she styles women and coaches a team of Stella & Dot Stylists.

Connect with Lainey at
www.laineyyounkinnutrition.com.
Blog: http://foodandflair.weebly.com/
Pinterest: http://www.pinterest.com/laineywy/
LinkedIn: www.linkedin.com/in/laineyyounkin
Twitter: @laineynoel
Instagram: @laineynoel

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