Happy Healthy Meals with Risa Auger

After a full week off for mouth recovery (darn you gum surgery), I’m back for an episode dedicated to salads! Because, I need some crunch in my life. All that mush was tasty but texture is oh so needed.

Last week a friend of mine did a full week of salads as entrees for her family. It inspired today’s topic.

Merriam Webster defines a salad 2 ways:

1. Mix of raw, usually green leafy veggies, served with other veggies in a dressing

2. A mix of small pieces of food combined with a dressing

I have a heart for salads for many many reasons. My top few are: Love how simple it can be. There are sooo many variations. You can include many different colors - which means more vitamins and minerals to support your healthy system. They add different textures to your plate. It’s fun to say.

Tips for building a healthy salad - because not all are healthy.

1. Make your own dressing: oil + spices + an acid

2. Use salsa or hummus instead of dressing

3. Add in a healthy fat, like avocado, cheese, nuts (NOT sweetened/candied) or seeds

4. Keep it bright with different colors

5. Use fresh ingredients

6. Sprinkle on spices

7. Keep dressings to a minimum (especially the bottled ones)

Check out my social media for pics and details of salads I am 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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On my meal plan this week: breakfast for dinner, tacos, pasta, sweet potato fries and Mac n Cheese!

This week is a doozy - with a concert on a school night (Sunday) and the hubby traveling and an outpatient oral surgery happening. It’s a whirl wind of emotional eating, aka comfort food hankering, that had to be planned for to keep me on track and within the 80/20 rule.

Monday - Polenta waffles + fried eggs - Staying out late and it being a Monday means breakfast for dinner. Because it’s comforting and quick!

Tuesday - Cauliflower gnocchi in a vodka sauce with garlic toast and garden salad - using cauliflower gnocchi serves two purposes: it hides one more veggie and it lets us enjoy a piece of garlic toast. Choose your carbs wisely!

Wednesday - Shrimp tacos in coconut flour tortillas and grilled veggies on the side - with the hubby traveling, I’m going to want comfort food, one of my main one is tacos! Made a little healthier with the coconut tortillas and veggies on the side.

Thursday - Seared salmon, sweet potato fries and a garden salad - Hubby still gone, gonna make something I like that he’s not a super fan of: curry spiced salmon and sweet potato fries. He’s not a fan of sea food, or curry or sweet potatoes! I sure am though!

Friday (oral surgery day) - trying out a new to us Mac n Cheese spot! I am not looking forward to this and have been warned that I will be super sore. What’s better for this than something warm and creamy? This spot lets you choose your protein, your cheese, your veggies and noodle style. I’m in! Hoping for the best.

Check out my social media for pics and details of each of these meals 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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Last week I talked about finding a happy balance. Today’s skillet “casserole” is a great way to do that. I call it a casserole because it has that mouth feel and when served looks like one, but you make it in a pan so it’s way faster and has a few crispy edges.

Pancetta. Cheese. Sour Cream. All GREAT ways to hide a ton of veggies. In this episode I talk about how I made this tuna casserole and then some alternate ideas fo it. And, even some good reasons to buy pre-shredded / cut veggies and things that will save you time.

If you want to know more about the Mango nourish bowl I mention in this episode, send me an email –– I’d love to send it to 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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A healthy meal plan does not have to mean going to an extreme. There is a balance to eating healthy - and you’ve gotta find it for you. Your plan, the one you follow 80% of the time, should fit into your life easily. It should be the base for a healthy lifestyle. And should be fairly simple to maintain.

If your meal plan is stressing you out or making you feel icky, it is not the one for you!

Try journaling for a week to figure out what works for you. Write down your meals and how you feel after each one next to it. You’ll notice trends and it will help you find what works and what totally doesn’t.

At the end of the episode I mention that I made a totally awesome pasta sauce from scratch. If you want the full recipe, email me and I’ll send it to you!

If you want to know more about the Mango nourish bowl I mention in this episode, send me an email –– I’d love to send it to 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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The grocery store… where every good meal start. Ok. Well. I guess it’s actually where EVERY meal starts! In this episode, I share a few tips about navigating the grocery store. Remember that while you’re there, your goal is to go home with some great stuff to fuel your body!

For me, shopping for my family is a bit of a break (because I get to go alone!), a bit of zen quiet time. I am lucky, I know… every once in a while I have to take the kid and it’s way less relaxing. LOL. But, I’ve seen mommas totally pull it off by making games out of it, giving their kids a book or small toy, and even singing along to the music in the store!

> If you start with the produce aisle and fill MOST of your basket from the fresh aisles you’re literally not going to have room for the other stuff.

> Buying frozen veggies / fruit can give you out of season options, can be less per pound and can also be a go to when you need something in a pinch.

> Make your list ahead of time and check it twice!

> It’s totally ok to pause to read/re-read labels, ask questions to the employees and even other customers.

> Don’t be afraid to try something new.

> Try to get most things at 1-2 stores to stay on budget, that way you’re not remembering how much you spent everywhere. Some items may need to be purchased at a specialty store, and that’s probably worth it to get the real thing.

If you want help with your shopping trips, message me! I’ll take you to the store and show you how to do it!

Today’s recipe is OH so simple. I call it a “dump” meal. It’s seriously one of the easiest things to make… ever. Serve it with a simple salad, baked potato, grilled or roasted veggies. Totally up to you!

Baked Salsa Chicken.

Prep time: 5 minutes

Cooktime: 30 minutes

Ingredients:

1 lbs chicken cut of choice

1/2 jar salsa

1 tbs olive oil

Warm oven to 375 F. Lay chicken is a single layer in 8x8 glass pan. Drizzle with olive oil. Pour salsa over, evenly. Place in middle of oven. Set timer for 15 minutes. Turn chicken. Set timer for 15 more minutes.

Let cool for 5 minutes in pan.

Enjoy.

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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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Let’s talk lunches! Because they are just as important as every other meal in your day. :) So, it needs to have a veggie / something green and leafy, a lean protein source and a healthy fat. Ideally you’d have a water or herbal ice tea with it. Serving size can vary based on your needs through the day. Like when your workout is or how long you have until dinner on a regular basis.

Keeping lunch easy and extra simple is usually a good idea since like most folks, I’m “cooking” in a microwave with limited space for “prep”. Pre-packed salads are great. Make sure to check the ingredients on the dressings though. So many hidden icky ingredients can be hidden there while the rest of the item is awesome.

Leftovers are always a great idea! I love making a little much and then packing it with some extra greens and some sort of cheese or yogurt dip instead of dressing.

In this episode I mention harvest chili from Trader Joe’s. When I pick up a soup or chili like this, it’s usually just missing greens. Mixing in a handful of kale, spinach or even arugula (depending on the flavor) fixes that right up!

And, if you’re doing a work event or meeting for lunch, there are things you can do too. Skip the bread on sandwiches. Share your plate at a restaurant. Eat before / after and not at the meeting. Use it as your treat for the week, enjoy and move on.

What’s your go to lunch? I want to hear about it!

Can’t leave you without a recipe too. So, here you go.

Italian Eggs

20 minutes | Serves 2

1 bag shredded kale & Brussels (or 2c of each)

1 can crushed tomatoes

1/2 sweet onion, chopped

1/4c Parmesan cheese

4-6 eggs

EVOO spray

Salt, pepper, 21 seasoning salute (or Italian seasoning) and garlic to taste

Directions:

Warm a large skillet to med. Spray with EVOO. Add in onions, let them simmer for 4 minutes. Add in the kale mix, mix with the onions, spray lightly with EVOO. Let warm for 5 minutes.

While that’s warming, warm a medium skillet to med. Spray with EVOO. Sprinkle with Parmesan cheese. Crack eggs, spaced evenly. Let warm until yolks are just about solid.

Add tomatoes, undrained, to the kale mixture. Mix well. Add garlic and 21 seasoning salute to taste. Mix again. Let cook down for 10 minutes.

Layer in the eggs over half the kale.

Ideas for toppings:

> Sriracha drizzle

> Sprinkle of red pepper flakes

> Green onions

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In case you’re wondering. NO. My kid does not eat half the things I make for her. And, also… NO, my hubby would probably never seak out half the things I make either. LOL. But, that’s half the fun! Trying new things to keep me interested and also allowing them to find new things they like too.

In my house, dinner is a 2-level operation. What I make for me and the hubby, gets made in a much blander way for the kiddo, or really not at all. She is willing to try just about anything though, for a $1. (Side note, bribery is one of the best parenting tools ever!)

For example, I made chicken and waffles for the first time ever (together) AND it was also the first time I’ve ever had chicken and waffles, too. So, it also goes with my goal for the year to try new meals. OH yeah, and I also used up some stuff from the freezer since it was the end of the month and there’s that pesky budget thing going on. Winning for sure!

For her meal, I made a plain, classic waffle and then gave her plain chicken nuggets. For our meal, I made greek inspired waffles and paired them with honey sriracha nuggets.

Big tip: use an “unflavored” baking mix to make your waffles.

Here’s the recipe that I talk about in this chat. Try it and enjoy!

Greek Waffles + Honey Sriracha Nuggets

40 minutes | Serves 2

Waffles

2/3 c baking mix

1 tsp baking powder

1 egg + 1 egg white

1/2 c feta cheese + more to sprinkle when serving

1 handful parsley, chopped

1/2 tbs each, basil oregano, dill, pepper and garlic

1 tbs sun-dried tomatoes in olive oil

1 medium tomato, chopped

1 c cucumber, chopped

EVOO spray

Water as needed

Nuggets

2 servings of chicken nuggets

1 tbs raw honey

1/4 c sriracha sauce

Directions.

Bake nuggets to package directions. Warm waffle iron to high. In a large bowl, combine baking mix, eggs, baking powder, seasonings, parsley, sun-dried tomatoes and feta. Add water to desired consistency.

Spray waffle iron with EVOO. Pour half of the mixture in, heating for 4 minutes on each side.

When nuggets are done, put them in a medium mixing bowl, add the honey and sriracha sauce, mix to coat.

Layer the waffle, then cucumber and fresh tomatoes, then nuggets and feta. Drizzle more sriracha if desired.

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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WOW! 10 episodes folks! That’s crazy town for me! Today’s episode is dedicated to the much adored (at least by me), meatless Monday. The day when you give the planet and your digestion a bit of rest from animal protein.

There are several options out there for better for you pastas. Everything from veggies to beans. Amazon. Sprouts. Trader Joe’s. Whole Foods. Kroger. Yep. MOST grocers will carry some sort of veggie option for ya.

Big tip: experiment until you find the one you like. The textures vary widely.

Here’s the recipe that I talk about in this chat. Try it and enjoy!

Harvest kale pasta sauce + Roasted Carrots

40 minutes

Serves 2-4

Sauce.

1 bag crunchy kale mix (Trader Joe’s) OR 4 cups shredded kale + Brussels sprouts

1tbs bacon grease

1/4c cream cheese

1c harvest pasta sauce

Red pepper flakes

Salt

Carrots.

1 package rainbow carrots, sliced into 1x6 inch pieces

1tbs EVOO

1tbs Balsamic vinegar

Feta cheese

Directions.

Warm oven to 400º F. Line a baking sheet with parchment paper. Lay carrots in a single layer. Drizzle EVOO + Balsamic. Bake for 25-30 minutes.

Cook 2-4 servings dry pasta of choice to package directions.

Warm a sauté pan to med-high. Melt bacon grease and add kale mix in a bit at a time, turning in pan until it starts softening. Let simmer for 5 minutes. Add in cream cheese and pasta sauce. Mix well til all is coated. Let simmer until kale edges are a tad crunchy.

Serve kale mixture over noodles, sprinkle with red pepper flakes and a touch of salt if desired. Top carrots with feta to taste.

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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People ask me all the time ... and most recently like 3x last week alone... what’s the best diet out there? To which I always reply: say no to diets and yes to creating a life long meal plan.

The way we use the word “diet” these days implies there’s and end. And really, there’s no end to healthy eating - you kinda gotta do it for the rest of your life. Lol so it needs to be a plan. A super simple, easy to follow plan. No strict rules. No counting this or sorting that. Just more of a guide.

In my view, it can be broken down into 3 super simple “rules” for a lifelong meal plan.

- Water first

- Veggies most

- Avoid processed foods

And that’s it. Seriously. That’s all I do. It’s all I follow. Treats are, just that, treats. Not for everyday. But definitely enjoyed when I decide to have them.

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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The other day, the hubby and I were on a date. Yes. DAY. Our weekly date is set for Sunday mornings. I totally cherish that time we set aside for each other. While there, perusing the menu that we basically have memorized, the special of the day jumped out at him and I could see him debating in his head. It was quite entertaining!

To help him out, I told him I would put meatloaf on the menu for the next week and that way he could get something more “breakfast-y” that day.

And, tada. Just like that, meatloaf night AND meatloaf sandwich night are both happening at my house this week. It’s so awesome when a meal can serve two nights of dinners.

Listen in for a few more tips and ideas to make meatloaf night happy and healthy. Here is the recipe I used for tonight’s meal.

Veggie-filled Turkey Meatloaf

8 servings

1 hour prep + cook

1lb ground turkey

1c shredded green veggies

1/2 sweet onion, chopped

1 egg

1/2 tbs Worcestershire sauce

1c pasta sauce

1/4c flour

EVOO spray

1tsp each: Garlic, Pepper, Oregano

Warm oven to 375.

Warm a sauté pan and spray lightly with EVOO. Let onions sweat for 7 minutes on medium while putting all other ingredients into a large mixing bowl.

Mix all ingredients well.

Spray a 9x6 glass pan and fill with the mixture.

Cook uncovered for 45 minutes.

Slice into 8 pieces, top with your choice of dressings if desired. Serve with a simple salad and a veggie.

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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