MEALS TO KEEP YOU HEALTHY AND HAPPY

Nothing feels like home more than a meal cooked by mom. From a young age, I have held a keen understanding of the way food conveys feeling. Food is fuel, but it is also a silent “I love you”, or “I miss you”, or even just “I value you”. For years, home-cooked meals have nourished my body and soul. I knew that food played an integral part of keeping one healthy and happy, but it is easy to take it for granted when someone else is pouring their heart into your empty stomach. For a while now, I have cooked most of my own meals. I enjoy passing the time putzing around the kitchen and experimenting with new recipes. But, I did not realize how large of an outlet it was for me. It fit into my routine and allowed me to do one nice thing for myself each day.

Cooking will always be a part of my life and I hope, one day, I can express my love for those in my life through a simple bowl of milky porridge before school or a hand-tossed pizza on date night. Food is love; it is loving others and, each time you take the effort to cook a meal, you whisper to yourself you matter.

In stressful times, it becomes second nature to push nutrition and comfort to the side. I understand, other things take priority over having a fresh, healthy, and satiating meal. Although I am an avid diner at new restaurants and I get my weekly Chipotle cravings, to me, cooking for myself is an act of self-care, sensibility, and consciousness. Sitting in my hotel room, eating my third bowl of cereal today, I long for the time when I will have the space and resources to begin cooking again. I cannot wait to make the meals that make me feel healthy, happy, and at home once again.

Today, I would like to share a few recipes with you. These come from a handwritten cookbook I have been crafting, filled with recipes I would like to refer to over the next four years and beyond. They are made up of whole foods, simple steps, and lots of love. Whether you are a college student trying to eat a vegetable today or a busy professional trying to meal prep, I hope these recipes can infuse some joy, ease, and nutrients into your life.

1) Protein Yogurt Bowl: this is a recipe I could eat everyday for breakfast. It is packed with over 50g of protein and only need a few ingredients. Of course, if you aren’t prioritizing protein, you can leave out the protein powder. Either way, it is quick and delicious.

Serves: 1

• 1 cup Greek yogurt
• 1/2-1 scoop protein powder (any flavor you like, but vanilla is always good)
• 1/2-1 chopped banana
• A few handfuls of mixed berries
• 1/3 cup granola (I like the peanut butter cluster granola by KIND)
• 1 tablespoon natural peanut butter or 1/4 cup chopped nuts of choice

1. In a bowl, mix Greek yogurt with protein powder until smooth and well-combined.
2. Top yogurt with berries and sliced banana.
3. Add granola and drizzle peanut butter.
4. Enjoy with a hot cup of coffee :).

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2) Salsa Baked Chicken: This is a recipe my mom taught me how to make the week before I left for college. It is incredibly easy and comes together quickly. You can prep the entire dish and then pop it into the oven before you are ready to serve. My family always serves it with roasted veggies and yellow rice, but feel free to pair it with any sides you like.

Serves: 4

• 1 large/2 medium chicken breasts
• 1 tsp garlic powder and red pepper flakes
• 1/2 tsp oregano
• Salt and pepper to taste
• 2 C salsa of choice
• 3/4 C Mexican blend shredded cheese
• 6 cloves garlic, minced
• 1/4 C diced onion
• Cooking oil
• Sliced jalapeños, avocado, and/or crushed tortilla chips (for serving)

1. Preheat oven to 350 F.
2. Cut (butterfly) and pound chicken breasts into 4 thin pieces.
3. Season chicken with salt, pepper, and other spices.
4. Heat 1 T of oil in a large skillet over medium heat. Sear chicken for about 2 minutes on each side until outside is golden brown (do not cook through).
5. Add chicken to a baking dish sprayed with non-stick spray.
6. Top chicken with minced garlic, diced onion, sliced jalapeños, salsa, and cheese.
7. Bake covered at 350 F for 20 minutes and broil uncovered for 5 minutes until cheese is fully melted and browned.
8. Serving: Top chicken with crushed tortilla chips and jalapeños. Serve with yellow rice, roasted vegetables like bell pepper/zucchini/onion/corn, and avocado. Enjoy!

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3) Salmon Bowl: I am sure you have seen this recipe floating around social media (especially after Emily Mariko popularized her version). In my opinion, it is a great dish to meal prep and throw together once you have all the ingredients. It can be made in a number of ways, but here I am sharing the way I like to do it. You can use fresh, frozen, or leftover salmon for this recipe, so make extra for later!

Serves: 2

• 2 6oz salmon filets
• 1/2 cup rice (you can make extra for later as well)
• 1 bag steamable edamame
• 1/2 C shredded carrots
• 1/2 cucumber, peeled and cut
• 1 avocado
• Sesame seeds
• Salt, pepper, ground ginger (to taste)
• 1 TBSP soy sauce
• 1-2 TBSP spicy mayo (mix equal parts mayo and Sriracha)

1. Pat salmon dry and season with salt/pepper, ground ginger, and soy sauce.
2. Bake/air fry for 12 minutes at 400 F or until internal temperature is 145*.
3. Steam edamame in the microwave.
4. Cook rice on the stove or in a cooker.
5. Assemble bowl with rice, cooked salmon, edamame, carrots, avocado, and cucumber.
6. Sprinkle with sesame seeds & drizzle spicy mayo. Top with fresh ginger or pickled onion (if you have it)! Enjoy!

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4) Shawarma Chicken & Orzo Skillet: I am including this dish as an acknowledgement of my dad and his cooking skills. In case you did not know, he is the Mediterranean expert (he is also the biryani expert and Indian chaat expert). A few weeks ago, he made dinner for the family and this is the recipe he cooked. It is quite simple and can be made in one pot. If you have not tried orzo, I highly recommend it (it is somewhat of a cross between rice and pasta). The original recipe comes from Delish, but, in case you cannot access it, here it is.

Serves: 6

• 1.5 LB chicken tenders or breasts cut into strips
• 1 TBSP ground coriander*
• 1 TBSP smoked paprika*
• 1/2 tsp crushed red pepper*
• 1/2 tsp ground cinnamon*
• Kosher salt & black pepper (to taste)*
• 5 TBSP extra-virgin olive oil, divided
• 6 cloves garlic, minced
• 4 C low-sodium chicken broth
• 12oz (about 2 C) orzo pasta
• 1/4 C finely chopped dill (plus extra for serving)
• 1/2 English cucumber, halved and thinly sliced
• 2 C cherry tomatoes, halved
• 1/2 C crumbled feta
• 1 TBSP lemon juice

1. In a large bowl, toss chicken with spices.*
2. In a large skillet, heat 2 TBSP oil over medium heat. Add half the chicken and cook, flipping half way through until golden and just cooked through (about 2-3 minutes per side). Transfer to a plate. Repeat with 1 TBSP more oil and remaining chicken.
3. Wipe pan, return to medium heat and cook garlic in 1 TBSP oil until fragrant and golden. Stir in broth, orzo, and 1/2 tsp salt. Bring to a boil, then reduce heat to medium-low and gently simmer, stirring frequently, until liquid is mostly absorbed and orzo is tender (about 12-14 minutes).
4. Remove skillet from heat, stir in dill and top with chicken.
5. In a medium bowl, toss cucumbers, tomatoes, feta, lemon juice, remaining 1 TBSP olive oil, and a pinch of salt.
6. Spoon cucumber salad over chicken mixture, top with more dill, and serve!

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5) Protein Power Balls: Snacking is one of my favorite pass times. I especially love sweet snacks. However, while I could easily down an entire bag of Reece’s cups, I am always looking for nutritious snacks that will also satisfy my sweet tooth. I love these peanut butter chocolate protein protein balls. You can prep a whole batch of them and have them ready whenever you are craving something sweet. Of course, you can add protein powder to increase the protein (just add a splash of milk), but here I am omitting it to keep the ingredient list short and sweet.

Serves: 2-4

• 2/3 C creamy peanut butter
• 1/2 C semi-sweet chocolate chips
• 1 C old-fashioned oats
• 1/2 C flax or chia seeds
• 2 T honey or maple syrup

1. In a medium bowl, combine all the ingredients.
2. (If you can), place mixture in the refrigerator for 15-30 minutes.
3. Roll mixture into small, evenly sized balls.
4. Store in an airtight container in the fridge until you are ready to enjoy (or just eat them right away).

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6) The Best Chocolate Chip Cookies: Last but not least, I had to leave some room for dessert. Anyone who knows me knows that I am a big proponent of balance and never skipping dessert. Nothing says comfort more than a warm, gooey chocolate chip cookie with a cold glass of milk. Here is my recipe for the best chocolate chip cookies. You can make the dough ahead of time and store it in the freezer for fresh-baked cookies anytime!

Serves: depends on how much self-control you have

• 1 C butter (salted)
• 1 C packed brown sugar
• 3/4 C white sugar
• 2 eggs
• 2 tsp vanilla extract
• 2 2/3 C flour
• 1 1/4 tsp baking soda
• 1 tsp salt
• 1 package chocolate chips/chunks

1. Preheat oven to 325 F.
2. Cream together butter and sugar.
3. Add eggs and vanilla. Mix until fluffy and color lightens.
4. In a separate bowl, combine flour, baking soda, and salt.
5. Mix dry ingredients into wet. Mix until just incorporated (DO NOT OVERMIX).
6. Stir in chocolate chips/chunks.
7. Use a scooper to form dough balls.
8. Bake at 325 F for 14 minutes
9. Enjoy hot and fresh, or store cookie dough balls in the freezer for later :).

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With that, I conclude my short list of easy recipes to meal prep. I hope that these give you something new to try and that they will bring you as much gratification as they did me. If you do try any of these, please share your experience and pictures with me in the message section of the blog. Keep cooking, keeping eating, and keep living.

“You can’t live a full life on an empty stomach” -Caroline Mitchell

Happy Living