the GOOD, the BAD & the YUMMY
This is a weekly feature where I share one thing that I’m loving, one thing I’m not, and one simple, SUPER easy, clean-eating recipe.
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the GOOD: Single Pan Meals
Looking for quickie meals that will leave you satisfied? My quickie go-to dinner isn’t pizza, it’s a one-pan extravaganza of goodness…there’s a combination for everyone, and it’s quick, hearty and a great way to sneak in LOADS of veggies.
The art of the one pan meal:
- Start with fat: coconut oil, olive oil, avocado oil, ghee
- Pick your protein: I love adding two fried eggs because they mix in so well with the veggies, but you can use an animal protein (leftovers!), tempeh, or lentils (tip: timing depends on the protein you choose)
- Load up the veggies! peppers, onions, root veggies, mushrooms, tomatoes….whatever you’ve got. (tip: put them in the pan in the order of “most time to cook” to “least amount of time to cook”)
- Add your pre-cooked grain or starch like millet, quinoa, rice or cauliflower rice (tip: when you use cauliflower rice, you don’t need to cook it in advance!)
- Spice it up: add a sauce like coconut aminos, tamari, pesto and any spices or herbs that sound good (and S&P!); you can add an acid as well for additional flavor (lemon, apple cider vinegar)
- Go green: Add your leafy green last: cabbage, spinach leaves or arugula are my faves
the Bad: Hydrogenated Oils
- Hydrogenation is a chemical process that converts liquid vegetable oil into solid fat. Partially hydrogenated oils, such as shortening and margarine, are semi-soft. Oils that are fully hydrogenated are firmer, and don’t contain any of the dangerous artery-inflaming trans fat found in partially hydrogenated oils. But they do harbor some saturated fat which is created during the hydrogenation process. Trans fats and saturated fats contribute to your risk of heart disease.
- Read those labels! Hydrogenated tend to show up in processed foods that aren’t that great for you anyway, such as fast food and processed baked goods. These are the most common:
- vegetable shortening
- peanut butter
- packaged snacks
- baked goods (especially premade versions)
- ready-to-use dough
- fried foods
- coffee creamers (both dairy and non-dairy)
- Tips for avoiding hydrogenated oils:
- Assume that all unlabeled baked and fried goods contain partially hydrogenated oil, unless you know otherwise.
- Avoid products that have the words “partially hydrogenated” or “shortening” in the ingredients list.
- If the label says zero trans fats but the words “partially hydrogenated” or “shortening” are in the ingredients list, it DOES contain trans fat.
- Assume restaurants, bakeries, and other eateries, use partially hydrogenated oil for frying or baking or in salad dressings.
- Remember that polyunsaturated fat and monounsaturated fats are good fats.
The recipe above is from ShowMetheYummy.com – check out her page for more great recipes!