Happy Healthy Meals with Risa Auger

Happy Healthy Meals with Risa Auger

By Risa AugerHealth & Fitness
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Happy Healthy Meals with Risa Auger episodes

  • Episode 28 | Non-boring Chicken | Happy Healthy Meal Ideas
    Chicken. It’s what’s for dinner. Let’s face it. It’s affordable and versatile. From tacos to ravioli filling, shredded to chopped, it can be used in any type of meal and take on whatever flavor you infuse into it.
    At my house, we probably have it every other day because of this. Therefore, I have to use seasonings and a little imagination with every meal. From simple to complex, the flavor you infuse is totally up to you.
    Different cuts and types of chicken options:
    Thighs are juicy due to their higher fat content. Use them for all things: grilling, shredding, baking and sautéing.
    Breasts & Tenderloins have lower fat content, which makes them a tad dryer. This makes them better for shredding and skewering. Should you decide to use this cut, make sure to have a quality fat accompanying it.
    Wings & Drumsticks are somewhere in-between and do well fried or baked.
    Chicken also comes in many flavors of sausages along with ground and sliced lunch meat style.
    Flavor + tenderness is the balance aimed for at every meal. One of the simplest recipes that I use is a jar of salsa to up to 2lbs of chicken. It works baked for 30 minutes at 375º F or slow cooked on low for 5-6 hours.
    The other super simple one is baking with seasoning and a pat of butter. (My kid like it without the seasoning and just the butter). Put a little butter down, place a chicken thigh on, top with another small pat of butter, season liberally to your meal type and bak for 30 minutes at 375º F. It’s magic. I generally also do a sheet of veggies at the same time.
    When I want to get a little more complicated, I’ll make a marinade in a ziplock and let the chicken sit all day while at work and then pan grill it when I get home. OR sauté finely chopped onions and bell peppers with minced garlic and seasonings in EVOO, then add ground chicken to brown. Once mostly cooked, add a 1/4c veggie stock and let simmer for 10 minutes. Serve hot.
    Did you love this episode? Leave me a review and share it with a friend.
    I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you - with comments or questions.
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    21 min
  • Episode 27 | Salad Dressings | Happy Healthy Meal Ideas

    At its most basic meaning, a dressing is a sauce made of oil, vinegar and seasonings, that is served on salad.

    Wow that leaves so much room for really personalizing and creating variations for every meal! At my house, there is generally a salad with each meal. Hot or cold. It’s there. 

    One of my fave ever dressings is of course Ranch. What is that? Is it an American thing? Is it a California thing? Love it on pizza, fries, and of course a crisp green salad. No matter what it is, my mom makes a wonderful one that is thick and creamy and delicious. She says it’s the extra dill she adds. 

    Creating your own classics can be fun. Shake it by hand, blend it in a full size blender or with an immersion blender; is up to you. Make sure to store it in a sealed container in the fridge if there is leftovers. 

    Other uses for these dressings: a marinade, a dip for bread or as a pasta topper. 

    Check out episode 18 for some delicious salad recipes. Then, check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions for your comfort meals! 

    Did you love this episode? Leave me a review and share it with a friend. 

    I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you!  

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    21 min
  • Episode 26 | Nourish Bowls | Happy Healthy Meal Ideas

    First. What the heck is a nourish bowl? (AKA buddha bowls or macro bowls) It’s a balanced, healthy meal in a bowl with that is filled with vegetables and/or fruits, greens, a healthy carb, a protein, and a healthy fat—all topped with a dressing of sorts.


    The contents of the bowl can vary greatly. From American to Moroccan, Japanese to Southern, Mexican to Italian and everything in between. It can be vegan, whole 30, paleo, meat centered… whatever you’re craving, whatever meal plan you’re on, there is a bowl for you. Think about all you would put on a plate, all the different pieces, put into a bowl. Arrange it nicely so it’s “pretty” and super healthy, then drizzle a dressing and call it a meal. 


    These bowls are great for so many reasons! Beyond looking pretty and being fun to put together, they are also a super easy way to combine miscellaneous leftovers into one meal, they mean you are only washing one dish AND there’s just something about eating out of a bowl that’s somehow comforting. 


    You can find pre-made bowls in the refrigerator aisle at your grocery store for easy pick up and go. As with all packaged items, make sure you read the labels carefully! 


    Tonight, I’ll be making a meatless Monday version:  Roasted potatoes and brussels, seasoned chickpeas and red onions with a spicy ranch dressing and shredded kale. 


    But, like I mentioned before, you could do so many different kinds! This is your chance to really get creative! 


    Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions for your comfort meals! 


    Did you love this episode? Leave me a review and share it with a friend. 


    I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you!  

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    20 min
  • Episode 25 | Get spicy! | Happy Healthy Meal Ideas
    Adding a bit of herbs and spices to your meals - and by spice I don’t necessarily mean making it hot - for a no calorie flavor BOOST! Learning to not rely on commercial dressings and other sauces, and instead making your own with high quality oils and spices, can not only add a ton of flavor, they also add some wonderful nutrients.
    (For reference: herbs are the fresh (or dried) leaves of succulent plants and spices are a seasoning made from parts of the plant that are not the leaves.)
    Crazy right? Yup. It’s true. Those bitter, earthy, spicy, and sweet bits of goodness do a body good. Here are just a few super simple highlights:
    Turmeric - lowers inflammation
    Bay leaf - improve nervous system
    Black pepper - improves digestion
    Cayenne pepper - sinus helper
    Cardamom - lower blood pressure
    Garlic - fights heart disease
    Ginger - cancer fighter
    Nutmeg - improves hair and skin
    To be fair, they all do SO much more than this, but how cool that adding a bit of spice to that otherwise piece of bland chicken can boost it’s nutrient density. Can you imagine what they can do to veggies? Yup. Plain veggies… boring… seasoned veggies…. HEAVEN!
    Even a simple dash of salt (NOT table salt) and pepper with a little butter or EVVO can do wonders.
    I am a huge proponent of adding flavor with natural, organic spices. And, truly. They have saved more than one meal with a dash at the end right before serving.
    Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions for your comfort meals!
    Did you love this episode? Leave me a review and share it with a friend.
    I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you!
    ---
    Send in a voice message: https://anchor.fm/risa-auger/message
    Support this podcast: https://anchor.fm/risa-auger/support
    21 min
  • Episode 24 | GF Pasta | Happy Healthy Meal Ideas

    I wanted to chat today about some GF options that I have tried and loved for two reasons. ONE. I spent much of the weekend writing a guide to being gluten-free. It’s a quick guide. It has info and recipes. AND yup (shameless plug), you can totally buy it from me. TWO. My tummy has been a little off lately so I’m ditching the stuff for a few days to calm my system. 

    Know that all “subs” are not the same. It will take some trial and error to find the ones you like. It’s totally worth it though. Know that you can seriously just swap the pasta. Keep your fave sauce and protein sources the same. 

    You can invest in a spiralizer or find some pre-spiraled for you in the fresh and frozen sections of your grocery store. 

    There are also some fantastic gnocchi options out there. Trader Joes’ cauliflower one is one of my fave things— the difference is hardly noticeable.  

    Shredded veggies and shredded cabbage are both wonderful subs for recipes that call for smaller pastas or in casseroles. 

    Dried pastas come in so many options: beans, veggies, quinoa and rice and all sorts of combinations there of. I advise spending some time in the Asian foods aisle and online sources like Thrive Market and Amazon for some surprising options. 

    **Tip: make sure you are reading all ingredients. Even for sauces and toppings. You’ll be super shocked where Gluten can sneak it’s way in. 

    Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions for your comfort meals! 

    Did you love this episode? Leave me a review and share it with a friend. 

    I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you!  

    ---
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    Support this podcast: https://anchor.fm/risa-auger/support
    21 min
  • Episode 23 | Comfort Meals | Happy Healthy Meal Ideas
    Stressful days at work (and in life in general) make me so incredibly happy to have a meal plan filled with scrumptious and yummy meals that are healthy and energizing. Today was a doozy my friends. A doozy! Monday to the max.
    On the plan today, trying something new: SOBA noodles. I’ve had them out and also at friends houses. But, I’ve never made them myself. I took the easy way to learn and bought a kit! It’s a great way to try something new to you without going and getting a ton of specialty items.
    Later this week, my fam and I will be enjoying burger night, pizza night and some gnocchi too. Yay!
    There are three key ways to keeping any traditional comfort food healthy:
    - Quality ingredients (sneak in some veggies)
    - Portion control
    - Make healthy swaps
    When ordering / making pizza:
    - Thin, or even veggie crust (sometimes the GF options are too but totally make sure you’re reading the ingredients)
    - Mostly veggie toppings
    - Easy on the cheese
    - Lean meats with a touch of the fattier ones
    - Portion control is a must here
    Burgers:
    - Thinner bread / bun
    - Top with one healthy fat (think avocado OR cheese) or two of you cut the portion
    - Add a veggie or two on top (or inside the party!)
    - Choose a lean protein for your patty or a veggie sub with a protein on top (like a mushroom cap topped with a fried egg)
    For any comfort meal:
    - Healthy swaps like half yogurt, half mayo
    - Pair with a veggie side
    - Make sure you have something raw with (yes, pickles count!)
    - Limit sugary add-ins or toppings
    Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions for your comfort meals!
    Did you love this episode? Leave me a review and share it with a friend.
    I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you!
    ---
    Send in a voice message: https://anchor.fm/risa-auger/message
    Support this podcast: https://anchor.fm/risa-auger/support
    13 min
  • Episode 22 | Be prepared | Happy Healthy Meal Ideas
    Always be prepared. Yup. It’s the motto of the Boy Scouts and also a motto that my Eagle Scout hubby and I sorta live by. It has saved us so many times! A “just in case” account. Strategically placed first aid kits. That stash of paper napkins in the glove box. These are all small things, but totally necessary. Even if we didn’t have a kid!
    We also have a growing earthquake kit, because, you know, California.
    What’s this got to do with cooking? Well. A lot! I often talk about sticking to the list you write for your meal plan. How it saves you moola and keeps you organized. BUT it’s also a good idea to have a few extras on hand (maybe in the freezer) for just in case. Consider purchasing an extra veggie or two. You crave something different, something turns out to be moldy, you stay late at work… whatever the reason. Sometimes you have to (or just want to) switch it up.
    Another tip for this: write your meal plan in pencil is a MUST folks. A MUST. Why? Because life happens and you will have to adjust. I generally write my meal plan on Saturday, then shop on Sunday. And sometimes I re-review in my head and decide to move things around. So, I end up erasing and re-writing. Yay for pencil!
    Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions!
    Did you love this episode? Leave me a review and share it with a friend.
    I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you!
    ---
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    Support this podcast: https://anchor.fm/risa-auger/support
    17 min
  • Episode 21 | I love Tacos! | Happy Healthy Meal Ideas
    Tacos are like little handheld pieces of delicious heaven. Yup! I could probably have tacos like 3x a week and be totally fine with it. There are so many variations to cook and serve. From seafood to land animal protein to vegan options as well. They are all so yummy!
    This week, I’m going sweet spicy, (which maybe is my fave), using mango and green chilis to flavor some chicken. And, I’m going to try making cheese shells. Yes, you read that right, cheese shells. As in, “fried” cheese folded into shells to hold some delicious chicken goodness. I did buy some plain, organic corn tortillas just in case they don’t work.
    Some of my other goto fillings are:
    Green chili pork
    Seasoned steak
    Cumin roasted chickpeas
    Red pepper white fish
    Coconut lime shrimp
    A couple super quick shortcuts for fillings are:
    Fish sticks (watch the amount of breading)
    Pre-cooked chicken pieces
    Shredded, no salt added, canned tuna with salsa
    Serve these on the side:
    Grilled zucchini
    Bell pepper salad
    Fresh, green salad
    Cilantro rice
    Black beans + veggies
    Chips and salsa
    Fave toppings:
    Shredded veggies
    Salsa - all kinds, watch the sugar content
    Hot sauce - watch the sodium content
    Avocado
    Sour cream
    Shredded cheese
    Sriracha
    Cilantro ranch (no joke!)
    In this episode I chat about how to incorporate these all into a meal and balance out the carbs.
    Check out my social media (@creative.fit.hungry on IG) for pics of these and other taco options I’ve made recently. And, of course, know that I am always here for you if you want recipes or specific suggestions!
    Did you love this episode? Leave me a review and share it with a friend.
    I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you!
    ---
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    Support this podcast: https://anchor.fm/risa-auger/support
    17 min
  • Episode 20 | Ditch the Sugar! | Happy Healthy Meal Ideas
    If you could change just ONE thing in your meal plan right now that would make the MOST impact, it would be ditching the sugar. No joke, there really is one magic thing that you can do to make your body feel happier. Ok. Yes, there are so many more things too. But, start here. Ditch the sugar. (I dare you to go totally refined sugar free for a whole week!)
    High sugar consumption (and all those nasty artificial alternatives as well) negatively affects your brain, your cholesterol, your kidneys, your heart, your skin, your immune function, your sex drive/function, your weight, your mood, your hunger/full signals and so much more and has been linked to increased risk of diabetes, cancer, asthma, tooth decay, and the list could go on. Not to mention that it’s been proven to be more addicting than cocaine, morphine, or heroine. 

From a biological standpoint, this is the “cycle” of a sugar rush as your it goes through your body: 

Step 1: A rapid rise in blood sugar signals insulin production.
Step 2: Altered mental state, leading to erratic behavior and emotional outbursts
Step 3: Dopamine released (a neurotransmitter that helps control the brain's reward and pleasure centers), causing a euphoric state.
Step 4: Decreased signals to let your brain know that you are “full”
Step 5: Bad gut bacteria (like Candida) flourish…think the opposite of the goal of the probiotics you are hopefully consuming. ;)
Step 6: Reduced immune function for at least 5 hours
Step 7: (This one is a major kicker) In order for your body to metabolize the sugar, it leaches minerals from your bones, teeth and other areas of your body.
    Now that you know what is going on in that body of yours when you consume sugar. Here are a few things to include to keep yourself from the cravings:
    1. Drink more water!
    2. Include a healthy fat in every meal.
    3. Include magnesium in your daily meal plan. (Strangely, often sweet cravings are your body asking for Magnesium. You can fix this with magnesium rich foods, a supplement or even an epsom salt bath!)
    4. Practicing a healthy distraction - even stepping away from the situation for a moment or two is great!
    Email me for a list of sneaky added sugar names you can look for on packaging when you are out shopping! [email protected]
    Check out my social media (@creative.fit.hungry on IG) for pics of healthy, low sugar dishes I include in my meal plan. And, if you need help, know that I am always here for you!
    Did you love this episode? Leave me a review and share it with a friend.
    I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you!
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    14 min
  • Episode 19 | Make meals faster | Happy Healthy Meal Ideas
    For each of us, life schedules are a bit different — but one thing most of us adults (dang adulting!) struggle with is getting home, getting dinner on the table and then moving on with life. So, you’re ready to do it all again tomorrow!
    As a momma, I sometimes feel like the time between me walking in the door and finally putting my feet up to relax a little is like a mad dash to get it all done. Between meal prep, lunch packing, getting homework done and checked, making sure bath time is done right and teeth are brushed… the list goes on. But, this momma cuts it all off at 9pm! Yep. That’s my quitting time. I sure hope you have one too!
    Meal prep time is usually me in the kitchen chatting with my kiddo (or you guys as I make a video!) So, yes it’s totally enjoyable… but could be faster for sure.
    I’ve mentioned my favorites so far in this episode. Check out my blog to get some more. Because, you know I did a little googling for you all.
    As with all new habits and ways of doing things. Be smart and keep things simple. Meaning, pick one, try one, then try another. Continue with the ones you like and and ditch the ones that just don’t work for you.
    Check out my social media (@creative.fit.hungry on IG) for pics of the rice dish I mentioned and other meals I’m making this week.
    Did you love this episode? Leave me a review and share it with a friend.
    I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you!
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    19 min

About Happy Healthy Meals with Risa Auger

From the publisher's feed

Eating healthy can be totally easy and amazingly delicious. In each episode, I’ll talk through a meal with you. How to keep it healthy and yummy. Why I pick the ingredients I do. How to save a little…