Happy Healthy Meals with Risa Auger

On the episode, I talk about how you can track your meals to figure out  your happy healthy meal plan simply using a blank sheet of paper or two for about a week. Yes, you can get a really pretty notebook and devote it solely to this purpose if you want to. OR, you can take a peek at the journal that I used to really make some strides and updates to my  meals.

This week's meal plan:

Somethings were MADE to be leftovers, like lasagna and chili. Sitting in their own flavors for longer just makes them better! But, these are also things you basically warm up and eat exactly the same way as you did the first time. 

Half the fun of leftovers is changing them… like you’re competing on an episode of Chopped! On this episode, I chat with my kiddo about using leftovers from the upcoming holiday to create new meals that are just as, if not more yummy. Starting with leftover chicken pesto sandwiches [email me for the recipe] and moving onto veggie + rice with fish on my meal plan for the week. 

{You didn’t miss it. I still have samples of my shake mix to give away. Merry Christmas to your health! If you want one, email me your mailing address. }

Monday: Harvest baked eggs + acorn squash

Tuesday: Wings, cauliflower tots + roasted broccoli

Christmas potluck dishes: Baked veggies + chestnuts + feta / green salad / apple + cranberry crumble  

Thursday: Ravioli+ salad + eggplant parm

Friday: Leftover veggies + brown rice + fish 

Message me for details on any of these!

Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) 

I love hearing from you so much! Send me an email at [email protected] or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.

Join my email list for details on how I made those leftover grilled sandwiches!  If it sounds good to you and your tummy and you make it, I want to see it! Tag me in your pics or posts, pretty please. 

Check out my social media to see how I actually make these dinners this week, please make a comment –– they are super appreciated! 

https://www.facebook.com/risaauger.creative.fit.hungry/

https://www.instagram.com/creative.fit.hungry/

On the episode, I chat about ways to save time while making any meal, varying your protein and veggies through the week, and also the dinners on meal plan. Be sure to check out my social to see how they turn out. Because you know it could all change! LOL. 

Monday: Greek quinoa bowl

Tuesday: Going out to dinner (Most likely I will be ordering their salmon plate - grilled salmon, steamed veggies and sweet potato fries. It’s one of my fave things there. I also love their bbq chicken pizza… but it’s not a treat day.)

Wednesday: Tuna casserole + Garlic toast

Thursday: Veggie pizza + Wings 

Friday: Ground pork + bell peppers over zucchini noodles

Message me for details on any of these! 

Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) 

I love hearing from you so much! Send me an email at [email protected] or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.

Send me an email to get my breakfast casserole recipe below right to your inbox!

When you take a peek at my social media to see how I actually make the dinners this week, please make a comment –– they are super appreciated! 

https://www.facebook.com/risaauger.creative.fit.hungry/

https://www.instagram.com/creative.fit.hungry/

On this episode, I remind you about two things: 

One: Reminder about not going to the grocery store hungry like I did on Sunday night after getting home. Trust me, it did not go well. The snack at Trader Joe’s did not help either. I tried it. I bought it. We now have gingerbread crackers in our snacks bin. LOL. 

Two: Pick your carbs wisely. For instance, if you know you are going to have a glutinously delicious meal at dinner, skip the bread at lunch. If your tummy is not so fond of gluten, but you’re not really allergic to it (my situation), try using complex carbs in your meals most of the time. Along with this I mention how I try to have my “real” pasta or bread every other day, and try to not make it two days in a row. Just a guide, not a rule and it totally does NOT happen on vacation! LOL. 

I also go over how I made spaghetti squash on a school night. You meet my kid. You hear my kid and see me desperately trying to stay calm with her. Oy vey, momma life is a rollercoaster! Amen? AMEN! 

Of course, I also chat about my  meal plan for the week (check out my social to see how they turn out): 

Monday: Lentils over spaghetti squash with southern greens

Tuesday: Split pea soup (add leeks + greens cooked in bacon fat) with GF chicken nuggets

Wednesday: Veggie filled ravioli, chicken sausage and grilled asparagus

Thursday: Sausage meatballs in baked potatoes + chopped salad

Friday: Chicken tacos and grilled zucchini 

Message me for details on any of these! 

Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) 

I love hearing from you so much! Send me an email at [email protected] or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.

Send me your email to get a simple cauliflower steak recipe! Nope, I didn’t make this this week, but I have been craving it! If it calls to your tummy and you make it, I want to see it! Tag me in your pics or posts, pretty please. 

Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated! 

https://www.facebook.com/risaauger.creative.fit.hungry/

https://www.instagram.com/creative.fit.hungry/

Every once in a while, my hubby will look at what I’m eating and ask  “whhhhhhat is that?” or make a comment about how no one else eats like  me. I think it’s funny. Since, well, he eats like me for dinner most  days and sometimes at breakfast. And I make his lunches. So. It’s really  only when we’re not together that he doesn’t eat like me. Lol. We then  get into a discussion about why I eat the way I do. And I remind him  that it helps me on so many levels. And that I can feel the difference  when I’m not “on plan.”  

Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)

I  love hearing from you so much! Send me an email at [email protected]  or visit my website, risaauger.com. Your thoughts, comments, and  questions inspire me for topics on new episodes.

Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated!

https://www.facebook.com/risaauger.creative.fit.hungry/

https://www.instagram.com/creative.fit.hungry/then get

Yikes! Potlucks, as awesome as they are, also create a situation that gives you so many options — too many options — possibly leading to food overwhelm. It’s a real thing. No really. .Trust me.

There are five things you can keep in mind when you are making your plate(s) at any potluck situation that apply even more at Thanksgiving! On the episode I explain all five in detail with some examples, too. I also chat about the carrots and the salad that I will be making for our gathering. Then how thankful I am that we only have to eat one large meal and one round of desserts. Such a relief from the normal 2 of each we normally get invited to. I mean we love our families, but not the tummy aches we get every year! 

1. Drink water all day to stay hydrated

2. Load up on veggies (hopefully raw) first / most on your plate

3. Watch your portions

4. Skip anything super creamy or overly cheesy

5. Pick your carbs + desserts wisely

(Join my email list to get 2 more!) 

The recipe that I explain is for my carrots and it’s super simple: heat your oven to 400ºF, scrub full carrots well, put them in a shallow baking sheet, drizzle with olive oil and balsamic vinegar. Sprinkle with allspice. Roast for 25 minutes. Turn and roast for 10 more minutes. Serve warm, top with feta cheese if desired. 

My meal plan for the week (check out my social to see how they turn out): 

Monday: Black bean chili and grilled polenta

Tuesday: Sweet potato gnocchi with tomatoes, mushrooms and spinach 

Wednesday: Teriyaki chicken + zoodles in pineapple salsa

Thanksgiving!: Broccoli kale salad with Roasted Carrots

Friday: Veggie crust pizza with a simple salad 

Bonus: Saturday is Friendsgiving and I’ll be making pumpkin cornbread. Which is a box of cornbread mix, a can of pumpkin purée and 1/4c of EVOO. 

Message me for details on any of these! 

Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) 

I love hearing from you so much! Send me an email at [email protected] or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.

Join my email list to get my recipe for simple broccoli kale salad! If it speaks to you and you make it, I want to see it! Tag me in your pics or posts, pretty please. Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated! 

One of the ways to really practice true multi-tasking in the kitchen is to cook while you do other things. Warm that oven, chop those veggies, put them in and forget them… for 20 minutes. 20 minutes to do the other pieces of your meal. 20 minutes to read. 20 minutes to take a shower? Whatever you decide, there you go! Mix it up, and bake for a little longer. 

Here’s how to roast just about any squash or veggie for the best results: 

1. Warm your oven to 400º F. 

2. Line a baking sheet with parchment paper OR spray with olive oil 

3. Chop your veggies (try combining 2-5 for a good variety) to similar sizes to ensure an even cook 

4. Toss all in a bowl with EVOO + seasonings and acid of choice (ex. garlic, cumin, and lime OR basil, oregano and lemon juice) 

5. Spread on the baking sheet in a single layer, cook for 15 minutes

6. Mix on the sheet, cook for 10-15 more minutes (longer for root, dense or larger chops) 

7. Put back into bowl, toss in the seasonings

8. Serve warm or cold. Enjoy! 

Mix and match your veggies. Pick different colors. Top with cheese or salsa or hot sauce or … well… so many things! Serve with any lean protein you want to. 

On the episode I chat about roasting carrots for Thanksgiving and the acorn squash mentioned below too. Surprisingly they both have feta on them. (Dang I like cheese!) 

This is what is on my meal plan for the week: 

Message me for details on any of these! 

Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) 

I love hearing from you so much! Send me an email at [email protected] or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.

Email me to get my recipe for acorn squash! If it speaks to you and you make it, I want to see it! Tag me in your pics or posts, pretty please. 

Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated! @creative.fit.hungry

You know how much I love podcasts… it’s the reason I started this podcast. I was so inspired by all the good stuff in my ears and I love talking about food, so boom, Happy Healthy Meals was born.

Well here’s the thing, lately I’ve been hearing this trend - a clear focus on training your mind. How you can improve your brain function (apparently the answer is SLEEP and meditation) and really focus to make the most of your time. We all want more time, right? Well. What if you could just make better use of the time you have? Many experts are now (or maybe I’m finally hearing it) talking about how single-tasking is the thing. The thing that will increase your productivity.

Funny how I am half watching Grey’s while I write this email… totally going against this apparent advice. See. I’m human!

I digress. Let’s get back to it. How do you apply this to the kitchen? Well. On the episode, I talk about focusing on each stage of your meal. Prepping. Cleaning up as you go. Cooking. Plating. Enjoying. Try not to distract with also packing lunches or reviewing homework or you know a hundred other things you can easily get distracted with.

I also chat about a meal planning tip to make your meal plan super great and filled with nutrients and vitamins is to pick your veggies first and build your meal around it. Then you can add in your lean protein, a complex carb and a healthy fat to it. Making the veggie the main part of your plate is an easy way to balance your pieces out.

This is what is on my meal plan (though not what I actually made!):

Monday: White bean chili with arugula

Tuesday: Wings + salad + veggie fries (for real this week)

Wednesday: Harvest quinoa + turkey kielbasa + Kale

Thursday: Veggie pizza (for real this time) + ribs

Friday: Garlic parmesan tuna stuffed baked potatoes + broccoli

Message me for details on any of these! Send me your email for a list of veggies you can build a meal around! If any of them speak to you and you make them, I want to see it! Tag me in your pics or posts, pretty please.

Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) I love hearing from you so much! Send me an email at [email protected] or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes. Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated!

OMG - I did a thing! I made a video this week! So, if you want, you can SEE this episode too. 

Who needs complicated? Not me! Nope. Not me. Life is already complicated enough. Let’s leave that out of the kitchen. If you’re like me, the kitchen is sort of a place of controlled chaos. So, the more I can control, the better off my meals are. Trust me on this. 

On this episode I chat about simplifying life + simplifying meals all at the same time. It’s like a double whammy. The five takeaways I mention are: 

Plus, there’s a bonus one too! Cool. But, you’ll have to listen to hear it! :) 

This is what is on my meal plan (though not what I actually made!): 

Message me for details on any of these! 

Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) 

I love hearing from you so much! Send me an email at [email protected] or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.

Want some deliciously simple one pan meal ideas? Send me your email - and I will reply with a quick list. 

Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated! 

Life is unpredictable and crazy sometimes. As much as we plan ahead and prepare, change is basically inevitable. Last week I lost my full-time position at the real estate brokerage so this week (and I am sure the next few weeks too) is a bit of a transition period. 

This week, my meal plan was made a little differently to accommodate now being at home with the hubby. I have to admit the idea of sharing meals with him all day long is a rather sweet thought. Not that it has happened yet… but it will, I just know it! 

This week I chat about these changes and how I sometimes mix up the meals I plan according to cravings and what may or may not be happening in life at the time. I also mention Episode 26 - all about nourish bowls. You can listen to it, HERE.  

This is what is on my meal plan (though not what I actually made!): 

Monday: Quinoa, artichoke and chickpea nourish bowl

Tuesday: Chipotle chicken tacos (crockpot) with grilled zucchini   

Wednesday: Kale sweet potato gnocchi with salmon  

Thursday: Texas chili (crockpot) with pumpkin cornbread

Friday: Sweet + spicy pizza on butternut squash crust and a garden salad

Message me for details on any of these! 

Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) 

I love hearing from you so much! Send me an email at [email protected] or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.