Tag: Vegetarian meals

Batch Meal Plan: Black Bean & Zucchini

September 27, 2019 by Eve | Last Modified: September 8, 2020

Our main ingredients for this week’s batch meal plan are black beans and zucchini since they are in prime season! Plus, they are a healthy food option. This week’s five meals tend to be a little more southwestern in nature though they are not necessarily spicy. Most of the recipes this week serve 4, except the first day which makes enough for 8. Any leftovers can either be brought for lunches or frozen. Since zucchini & black beans are currently in season you should be able to purchase them for cheap. Here is a breakdown of the weekly batch meals:

5 Days of Dinners

Day 1 – Chicken Tortilla Soup
Day 2 – Veggie & Shrimp Kabobs
Day 3 – Black Bean & Veggie Baked Tostadas
Day 4 – Sweet Potato Turkey Chili
Day 5 – Crockpot Shredded Chicken Tacos

Click on the batch meal plan below to see a larger version:

What is a Batch Meal Plan?

Our batch meal plan is a five day dinner plan with one comprehensive ingredient list and simple directions for prepping all the food so for the reminder of the week you will be able to quickly make the dinners. By having one grocery list you will be able to save money by purchasing in bulk and you can easily see all the ingredients in one list. The one day of batch prep saves a lot of time because you do all the chopping, peeling, and washing on one day rather than before starting every meal. Batch meal planning is a great way to save money and time!

To Peel or Not to Peel Carrots? – Pros & Cons

August 17, 2015 by Eve | Last Modified: September 24, 2020

Every time I have carrots in my kitchen I instinctively take out the peeler and peel the skins.

Why peel carrots?

Because it is what my mom and grandma did when they were in the kitchen. Do your parents and/or grandparents do the same?

Is this a necessary step? Why do some people peel them before cooking? It seems that peeling carrots takes away their goodness.

Let’s find out more.

Do you have to peel carrots?

I would say no if they’re organic, but this is a personal opinion. You don’t have to follow me. It also depends on what you are going to do with them.

But let’s first look at some carrot peeling facts …

PROS to Peeling

Removes dirt, pesticides, and possible wax coating.
It gives the carrot a “fancier” appearance.
You can use the peels to feed pet rodents, make a broth, or use them in your compost pile.
Some winter carrots have a tougher skin, which is removed when peeling.

CONS to Peeling

Reduces the intake in Vitamin A, C and niacin.
Removes some of the phytonutrients which are stored in the skin.
The more you peel, the less food you have to eat.
It takes valuable time away from dinner prep.
Peeling purple skin carrots causes it to look like every other orange carrot.
The skin makes for a rustic look and is lost when peeled.

Discover more about carrots

Whether you are going to eat your carrots peeled and/or unpeeled, you’ll most likely get the daily recommended vitamins but also a good amount in fibre.

Try to eat them raw, cooked or steamed, and why not use the edible veg in smoothies, morning or afternoon homemade juices.

Carrots also are very tasty in cakes, soup or snacks, dipped in some hummus.

Overall, I don’t see any real evidence as to why you should peel your carrots. In the future, I will not be peeling mine, but instead, I will give them a good scrub to remove excess dirt. Be sure to also remove the green leaves before storing as they will suck all the moisture out of the carrots and make them wilt faster.

Decision time

The winner?

I’d pick: Organic carrots = Not Peeled.
Some people don’t really care about it and just buy/pick the conventional carrots (maybe cheaper) and peel them.

Decide which method (of the above) is better for you.

Enjoy your carrots! 🙂

10 Ways to Eat More Fruits & Vegetables

August 5, 2014 by Eve | Last Modified: September 23, 2020

[Updated & edited by Paul – 02 Sept. 2020]

In our household we love fruit and vegetables. In fact, I’ve even grown to love spinach, swiss chard and kale, veggies that I just couldn’t bear as a child.

We like to eat fruit and steam cook our veggies (probably the best way of keeping nutrients in) almost every single day. Eating the recommended five a day of fruit and vegetables is a no brainer.

Motivational moment: You just need to remember that these fruit and veggies will improve your mental and physical health and transform your life for ever.

To help you out, here are some of our best tips (from our nutritionists) on packing more fruit and vegetables into your diet.

Adults who exercise moderately should eat on average 2 cups of fruits and 3 cups of greens daily (big handful).

I know that 5 cups of fruits and vegetables can be overwhelming if you aren’t use to eating that much, so here are a few ways to trick yourself into eating more…

SLICE – Sliced fruits are visually more appealing which will make you subconsciously grab one and another and a few more!
PRE-PACKAGE – Cut up your vegetables and put them into individual sized baggies for a quick on the go snack. Use tupperware boxes that fit well in the fridge for a few days.
DRINK – Make healthy banana smoothies. You can add any of these: carrots, celery, spinach, kale, kiwi, oranges, melon, grapes and/or pomegranate, etc.
SUBSTITUTION – Serve protein such as chicken or fish over veg instead of rice or pasta. Try cauliflower rice!
MIX IT IN – Try adding two portions of vegetables to spaghetti sauce, chilies, or lasagna.
ADD ON TOP – Add small fruits to the top of your cereals, oatmeal, waffles, ice cream, etc.
DIP IT – Ranch dip for veggies or caramel for fruit can be a great treat to help you eat more of your five-a-day.
CHEESE – Add cheese to the top of any vegetable to make it a little easier to eat.
SNEAK IT IN – Shred or peel carrots or zucchini and then add it to meatloaf, hamburgers, or meatballs. Also, puree cauliflower, squash, or bell peppers and add them to sauces, mashed potatoes, or pot pies. The kids would never know!
MAKE IT FUN – Eating fruits and vegetables is so much easier when it is fun and exciting. On barbecue day grill peaches, pick and add dice veggies to skewers, or make creations such as ants on a log (peanut butter stuffed celery with raisins on top).

Here are a few more important tips.

Grab a Kitchen Aid or a Vitamix machine and start cooking and saving time. Whether you’re making multi-vitamin smoothies to start the day or preparing the evening sauce, you will be saving hours (of chopping ) but also getting your daily intake in no time.

I have become widely known as Mr smoothie but also a cost-conscious, juicing and/or blending enthusiast.

How do you like your fruit & vegetables?