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What’s for Dinner?

September 5, 2016 Lydia Buschenfeldt

Healthy Recipes in a Hurry

What’s for din­ner? No ques­tion strikes more dread into the hearts of peo­ple every­where than those three sim­ple words. Whether you are cook­ing for a mil­i­tary pla­toon, a fam­i­ly of 5, or your glo­ri­ous self, decid­ing on the evening meal can be a chal­lenge. This time of the year, it can be par­tic­u­lar­ly chal­leng­ing to estab­lish home­work rou­tines, adjust to chang­ing sea­sons, and keep your health and hap­pi­ness at the top of your to-do list.

Nev­er fear, Hatch is here! While serv­ing a well-planned 3 course meal of fresh-from-the-mar­ket delights is always ide­al, some­times (or most of the time), it’s just not real­is­tic. Read on to find some quick and easy ideas for din­ner (that make great left­overs for lunch!). All of these recipes can be made with typ­i­cal pantry and refrig­er­a­tor sta­ples, and take no time at all to throw together.

Baked sweet potato or potato

Wash and wrap sev­er­al potato/sweet pota­toes in foil, and cook on low in the crock­pot. Pre­cooked potatoes/sweet pota­toes last sev­er­al days in the refrig­er­a­tor and can be eas­i­ly reheat­ed. Fill the cooked potato/sweet pota­to with beans and sal­sa — if you are feel­ing extra fan­cy, scoop out the pota­to flesh and mix with the beans and sal­sa before putting it back in the shell. Top with cheese and/or avo­ca­do if desired.

Stir-fry skillet

Cook brown rice or quinoa. While grain is cook­ing, add a lit­tle olive oil and water to a skil­let and sauté frozen or fresh veg­gies until ten­der. Rinse beans well (or sub­sti­tute meat) and add to skil­let. Sea­son with sal­sa, coconut aminos, gar­lic, spices, etc. Add quinoa/rice when fin­ished cook­ing and stir until well combined.

Pasta

Spiralized veggies
Spi­ral­ized veg­gies make a super quick and easy meal!

End­less pos­si­bil­i­ties! When cre­at­ing, aim to crowd out the whole wheat or brown rice pas­ta with veg­eta­bles, pro­tein and fat

Some ideas

  • Diced or sun-dried toma­toes, frozen greens, gar­lic, olive oil, and some­times onion
  • Jar of pas­ta sauce con­tain­ing what­ev­er frozen veg­etable you have on hand and some beans, shrimp, or cut up chick­en sausage.
  • Make a sauce with peanut but­ter or tahi­ni, lemon juice, and a lit­tle water
  • Use black bean pas­ta or spi­ral­ized veg­eta­bles to low­er glycemic load, increase pro­tein, and spice it up!

Greens Wrap

Spread hum­mus or mashed avo­ca­do over the inside of a large green leaf (col­lared green, bib leaf, swiss chard, large kale, etc.). Fill with veg­gies and meat (if desired). Roll up, slice down the mid­dle, and enjoy!

Baked Avocado

Pre­heat oven to 425. Slice avo­ca­do in half and remove pit. Scoop a bit of the avo­ca­do flesh out to make room for an egg. Place avo­ca­do halves in cast iron skil­let or bak­ing pan. Crack one egg into each half, and bake for 20 min­utes. For a run­nier egg, reduce bak­ing time. Top with herbs, salt, pep­per, etc.

Kitchen sink salad“Kitchen Sink” Salad

Use what­ev­er you have! Start with a veg­gie and/or grain base, add fresh or frozen veg­eta­bles, pro­tein (canned salmon/tuna, beans, meat, hard­boiled eggs, poached eggs, etc.) and fat (avo­ca­do, nuts, seeds, hempseeds, flaxseeds, chia seeds).

Sweet Potato Hash

Cut a sweet pota­to (or oth­er root veg­gies) into cubes. Sauté for 8–10 min­utes with coconut oil and spices of choice (and onions if you have them on hand). Add 1–2 cloves of gar­lic and cook for anoth­er 1–2 min­utes, stir­ring con­stant­ly. Add spinach or kale and cook until the greens wilt. Top hash with eggs, or add pre-cooked sausage while sautéing.

Bell Pepper Boats

Cut a bell pep­per ver­ti­cal­ly in half and fill with avo­ca­do and veg­gies or tuna/salmon (with or with­out home­made mayo) and enjoy raw OR crack an egg in each half and bake until the egg is set.

Do you have a favorite quick and easy meal? Snap a pho­to on Insta­gram and tag it with
#Hatch­Healthy­I­nAHur­ry  to share with our grow­ing community.

Recipes vegan, vegetarian

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Based in Fairfax, Virginia, Hatch Health and Happiness offers full-service face-to-face health coaching in Northern Virginia and virtually around the globe!
lydia@hatchhealthhappiness.com
610-220-7036

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Healthy Living — Great Recipes and Ideas!

Trail Mix

Bulk Bin Trail Mix

September 4, 2018 Leave a Comment

Sure, it’s tempt­ing­ly easy to grab a bag of pre-made trail mix –col­or­ful, effort­less, and with such fun names to boot! But have you ever stopped to glance at the nutri­tion facts of that bag of seem­ing­ly healthy options? More specif­i­cal­ly, check out the sug­ar con­tent. Some com­mer­cial brands of trail mix have as much sug­ar as a 16 oz bot­tle of soda! The main cul­prit is sweet­ened dried fruit, and some brands add can­dy as well. If that deli­cious mouth­ful of sweet and salty is your taste­buds’ desire, don’t despair. There are plen­ty of ways to make a deli­cious AND nutri­tious trail mix, all with ingre­di­ents from your gro­cery store bulk bin! [Read More…]

Product Reviews — NEW!

Purely Elizabeth Superfood Oat Cups with Granola Topping — Cranberry Pumpkin Seed

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Meal Planning

Meal Planning

July 31, 2018 Leave a Comment

One of the trick­i­est parts of most people’s healthy rou­tines is the meal plan­ning com­po­nent. Luck­i­ly for you, we have that cov­ered with the lat­est install­ment in our Hatch Video series! More…

Bloat Buster Smoothie

Bloat Buster Smoothie

June 4, 2018 Leave a Comment

Now that we are head­ing into the warmer months of the year, you may find your­self want­i­ng to spend less time in front of the hot stove top or oven. For­tu­nate­ly, smooth­ies are a great way to pack a lot of nutri­tion in one place. Check out the video below for one of my favorite smooth­ies — the bloat buster!

Pan roasted plantains

Pan-Roasted Plantains

May 1, 2018 Leave a Comment

Pan roasted plantains with mashed avocadoDespite the fact that plan­tains close­ly resem­ble a banana, they have a com­plete­ly dif­fer­ent fla­vor and are def­i­nite­ly not to be con­sumed raw (you’ll only make that mis­take once!). Plan­tains are actu­al­ly a veg­etable, chock full of fiber, cal­ci­um and vit­a­min C. Pan-roast­ing the plan­tains allows them to caramelize, keep­ing the out­side a lit­tle bit crispy and the inside nice and soft. Cin­na­mon, gin­ger and turmer­ic add a tri­fec­ta of anti-inflam­ma­to­ry good­ness and a lit­tle sprin­kle of sea salt makes these plan­tains absolute­ly irre­sistible. Enjoy as is, or my favorite way –- with mashed avo­ca­do! More…

Energy bites

Energy Balls

April 2, 2018 Leave a Comment

Gluten, Grain, Dairy, Soy-Free and Vegan

Seeds need ener­gy in order to grow, and cul­ti­vat­ing your own healthy habits can take a lot of ener­gy too! Ener­gy bars and ener­gy balls are every­where we look these days. They are super easy to whip up your­self, but many peo­ple are intim­i­dat­ed by the thought. More…

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About Lydia and Hatch Health

Lydia Buschenfeldt

I was a happy, healthy, newlywed 4th grade teacher when a random virus paralyzed my GI system, along with parts of my … More...

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Client Testimonials

Rainbow

See what Lydia’s clients have to say…

I’d say Lydia Buschen­feldt has changed my life, but that would­n’t be exact­ly true. What she does is even more pow­er­ful. Any­one can tell some­one else what changes they ‘need’ to make to live a health­i­er life. It takes some­one spe­cial to enable and empow­er you to change your own life. Lydia is that some­one spe­cial. Dur­ing every ses­sion, at every twist and turn and bump in the road, Lydia meets me where I am with an incred­i­ble amount of knowl­edge and patience, and helps me iden­ti­fy one or two steps for­ward to accom­plish the goals I have for myself. She knows that each jour­ney is dif­fer­ent, and cus­tomizes our ses­sions so our dis­cus­sions are tai­lored toward what I need in that moment to help me build the health, future and hap­pi­ness that I deserve.
— L.S.
Man­as­sas, VA More…

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Contact Lydia

Based in Fair­fax, Vir­ginia, Hatch Health and Hap­pi­ness offers full-ser­vice face-to-face health coach­ing in North­ern Vir­ginia and vir­tu­al­ly around the globe!
lydia@hatchhealthhappiness.com
610−220−7036

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