Real. Good. Fud.

and other joys in life

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Quick and Easy

I often get asked what I kinds of things I regularly eat, and where I buy my food.  People who know my passion for healthy, homemade foods sometime think that always means lots of work and lots of money.  I’ll write a separate post on the money situation- and where I buy my food.  For now, I’ll focus on some tips and ideas to incorporate healthy food into your everyday diet… not just on the weekend when you have some extra time.

First and foremost- PLAN!  I could write a whole post on how I do my meal planning, but just think ahead.  And, when you do your grocery shopping, only buy healthy options- what you have in your house is what you will eat.  If you don’t have any canned soup and Cheetos, you probably won’t eat them!  Check out a previous post on more ideas for planning.

For now, I’ll share some recipes to use after you’ve done your planning.

A few great weeknight meals regularly consumed at our house:

Pasta, with pesto made from pureed kale and olive oil, with random vegetables I needed to use up!

Sweet Potato Tuna Melts

Tilapia with Roasted Garlic, Potato, and Kale Crust (you don’t have to roast the garlic- just microwave potatoes and stir in other ingredients).

Whole Chicken– just put it in the crock pot, and use the leftovers all week.

Greens with Carrots, Feta, and Brown Rice (use any cheese, grains and vegetables)

Learn to use what you have, and don’t pressure yourself by thinking every dinner has to be extravagant.  Make a big salad, and use leftovers as toppings.  Toasted sandwiches.  Breakfast for dinner- make a quiche, homemade pancakes and eggs, or French toast.

And finally- get creative.  Use the following ingredients to mix and create something that your family enjoys, depending on what you have available and what your personal preferences are.

Eggs, beans, lentils, leftover meat/chicken/fish

Grains- barley, brown rice, wild rice, quinoa, pasta

Vegetables- onion, garlic, carrots, greens, peppers, broccoli

Use the above Greens with Carrots, Feta, and Brown Rice recipe and play around with it!  Make extra- and use leftovers for tomorrow’s lunch.  You could even stir in some raw greens and avocado, sprinkle with some lemon juice- and there’s a hearty, healthy, and delicious salad.

I leave you with my meal from last night- nothing fancy, whatsoever.  But, practical… easy… I think it took 10 minutes

Saute onions and peppers in coconut oil until just cooked, but still crunchy.

Add spinach and garlic and stir together.

In a separate portion of the pan, or a separate pan… cook an egg (or two, or three…).

Serve your greens, with the egg on top.

I had a protein bar before dinner, so I just ate this with some sweet potato chips (from Food Should Taste Good).  However, serve over some grains, with some leftover chicken, or with a side such as sweet potatoes for a more filling meal.

What are your very favorite, busy night meals?  Or, what tips have saved you from running through a drive through after a long day?


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Tilapia with Roasted Garlic Potato Crust and Kale

Well, after a long sabbatical (I wish it were actually rest, but instead just rest from blogging!)… I’m back!

I will start off with my delicious meal from this evening… then will share my experience with homemade pasta and the most amazing lasagna ever created!

This dish is probably my favorite tilapia recipe yet.  After eating coastal seafood, what we get in the Midwest is tough to enjoy.  And tilapia, the budget fish, is the worst.  The strong, rich garlic; creamy potatoes; and fresh and crispy kale are the perfect match to bring out the good in this fish!

This recipe is for 1 serving.  Just multiply all ingredients by the number you plan to make!

Tilapia with Roasted Garlic Potato Crust and Kale

  • 1 tilapia fillet
  • 2 garlic cloves, peeled
  • EVOO
  • splash of milk
  • 1 russet potato
  • 1 kale leaf
  • 1 lemon wedge
  • tarragon
  • salt
  • pepper


  • Roast garlic, tossed in EVOO, in 350 degree oven for about 30 minutes; until slightly brown and soft.
  • Meanwhile, cook potatoes (steam or microwave).
  • Puree garlic with milk, add cooked potatoes. Stir in 1/2 of the chopped kale and tarragon.
  • Place tilapia in baking dish (preferably same as garlic dish), season with salt and pepper.
  • Top with mashed potato mixture, sprinkle with lemon juice.
  • Broil fish until cooked.
  • Serve with lemon wedge; top with fresh herbs.

Idea: Great way to use up leftover mashed potatoes!