Nourish the Chaos
By Emily Levin
In today’s chaotic, fast-paced, and stressful world, many of us find ourselves “saving time” by cutting out arguably the most important delight–food. Skipping or replacing meals with caffeine may seem like the efficient choice in the moment, but this can lead to increased anxiety, irritability, and fatigue later in the day.
“Cooking” can seem like a daunting task, but with the right tools, preparation, and a little creativity, cooking can be as easy as mobile ordering your favorite drink to-go at your local coffee shop.
Before I share with you some of my quick and easy recipes, I want to highlight five shelf stable staples every chaotic being needs in their pantry. Since they are shelf stable, there is no excuse not to have them!
Can of black beans, cannellini beans, or pinto beans: With just one can of beans, you can make a snack or a main dish filled with protein, fiber, carbohydrates, and iron. Beans are an incredible food source and are versatile! They can be seasoned with your favorite seasoning, heated, and served for dinner; mashed up for a bean dip; or added to a salad for extra protein.
Pumpkin or sunflower seeds: While a little pricier than a can of beans, when properly stored, seeds can last a year. A ¼ cup or a handful of pumpkin seeds has about 9 grams of protein. Seeds can be bagged and snacked on throughout the day or used to add a crunch to any meal!
Nut butter: A spoonful of peanut butter, almond butter, or sunflower butter can be a great breakfast or snack when you’re in a rush. Full of protein, fats, vitamins, and minerals, nut butters are a great food option, and will provide the energy you need to conquer any task or activity coming your way. Many nut butter companies now sell their products in individual packages which are great for travel!
Dried fruit: Full of fiber and natural sugar, dried fruits will keep you energized and can be added to foods to add some sweetness and texture.
Seasoning: Whether you eat to live or live to eat, we all want to consume food that tastes good. The easiest way to enhance flavor is through seasoning. Find your favorite seasonings and season away!
For those with a little more time on their hands, here are some quick and easy recipes to support anyone’s lifestyle.
Egg Muffins
Image Credit: Emily Levin
Ingredients:
6 eggs
1 tablespoon of oil (vegetable, avocado or olive)
Cheese (optional)
Seasoning garlic powder, salt, pepper (optional)
Chopped red or green pepper (optional)
Directions:
Preheat oven to 350 degrees Fahrenheit
Oil muffin tin using oil of choice
Crack each egg into its own muffin tin
Add cheese and peppers on top of the cracked egg in each muffin tin
Place muffin tray into the oven
Bake for 20 minutes or until the egg yolk is firm
Take out and enjoy!
Left over egg muffins can be stored in the freezer for up to three months. They can be easily microwaved for a quick breakfast or snack.
Chia Seed Pudding
Image Credit: Emily Levin
Ingredients:
2 tablespoons of chia seeds
½ cup of milk (or non-dairy milk)
¼ cup cup of frozen berries of your choice
1 tablespoon Sliced almonds
1 scoop of flavored protein powder of your choice
Directions:
In a cup, mix ½ cup of milk and 1 scoop of flavored protein powder
Add 2 tablespoons of chia seeds to the cup
Stir until the chia seeds are dispersed within the liquid
Add ¼ cup of frozen berries
Place the pudding in the fridge overnight
Top the pudding with sliced almond before eating
Chia seed pudding can be enjoyed for up to five days after making it! Want to take your chia seed pudding to-go? Then, make and store your chia seed pudding in a container with a lid for easy transport to work or activities.
Roasted Bagged Carrots
Image Credit: Emily Levin
Ingredients:
1 bag of carrots
2 tablespoon of olive or vegetable oil
2 teaspoons of smoked paprika
1 teaspoon dried dill
Directions:
Preheat oven to 375 degrees Fahrenheit
Pour one bag of carrots onto a paper towel
Dry the carrots
Place the carrots into a mixing bowl
Add oil on top of the carrots
Season the carrots to your liking, feel free to add your favorite seasoning
Place the seasoned carrots on a lined baking sheet
Put the baking sheet into the oven and bake the seasoned carrots for 30 minutes
Enjoy!
Roasted baked carrots can be kept in the fridge for three to four days.
Emily Levin holds a Master's in Public Health and is a Registered Dietitian Nutritionist based in New York City. She is dedicated to educating the public on how to incorporate nutritious foods into their daily lives.