I’m delighted to have my friend and Jill of all trades, the lovely Jessica Wyman, back on the blog today! Without further ado…
I love food. I like to be on the go. Sometimes that’s a bad combination for my health goals…unless I prepare.
That means I have to plan ahead so I can make healthy eating a breeze. In fact, figuring out healthy eating tips for the busy woman is the most common area of concern for my clients.
We’re here, we’re there, and it seems we are bustling around everywhere.
One of the best tips I can share is to make ahead. I am a huge advocate of cook once and eat twice, or even three times. What if you could even make it five?
There is one kitchen item that makes it’s so easy, and even adorable. Drum roll…..the mason jar. I’m not suggesting canning your food for storage. They are inexpensive and even if you lose the lid, they are a dime a dozen (not literally, but close). You don’t have to go buy a whole set of Tupperware just to have a lid for that one container. Plus they’re just cute in a Pinterest or Instagram worthy way.
You might be wondering how in the heck you can use a mason jar for make ahead meals. Here are 3 super simple recipes to get you started.
Do all three this week, but make five jars of each recipe. You’ll be amazed at how simple it is to eat healthy.
- Chia Seed Pudding
- Fruit and Yogurt Parfait
- Green Salad on the Go
Chia Seed Pudding
- 5 pint size mason jars
- 1 2/3 cups coconut milk
- 5 tablespoons chia seeds
- 1 ½ cups frozen berries (your choice)
- Liquid stevia to sweeten (if you need it)
Put 1/3 cup coconut milk, 1 tablespoon chia seeds and ¼ cup frozen berries in each mason jar (add the stevia if you need more sweetness than just the fruit). Put the lid securely on the mason jar and shake the contents. Come back 10 minutes later and shake it up again so that all the chia seeds don’t settle on the bottom. Keep refrigerated until you are ready to eat it. One a day will last you 5 days…that is if you can keep yourself from eating it all in one day.
Nutrition bonus: Chia seeds are mega-rich in Omega-3 Fatty Acids and a great source of protein. Who knew these little seeds were s powerful?! 5 grams of Omega 3’s and 4 grams of protein in a tablespoon of this special little seeds.
Mason Jar Salad
- 5 quart size mason jars
- 5 cups of spinach, prewashed
- 2, 15-oz of black beans, rinsed and drained
- 1 large red onion, diced
- 2 bell peppers, seeds removed and diced
This idea is epic and I wish it were my own, but alas, I found the idea on Pinterest. Be sure to “pin” these recipes. The important thing with mason jar salad is to make sure your heaviest and wettest ingredients are on the bottom and your greens are on top. No one likes smushy greens.
Divide out all the ingredients listed above in the 5 mason jars in this order, starting from bottom to top. Black beans, bell pepper, red onion, spinach.
Nutrition bonus: Black beans equal fiber and protein to keep you a clean and lean machine. Spinach is your secret calcium source (30 mg in 1 cup). Yeah baby! Did you know that Vitamin D helps you absorb calcium? Maybe you should eat this salad outside.
Fruit and Yogurt Parfait
- 5 pint size mason jars
- 2 ½ cups plain Greek yogurt
- 2 ½ cups fresh or frozen fruit of your choice
- 5 teaspoons of raw honey
Mix the Greek yogurt and raw honey. Divide in half. Layer half the yogurt mixture in the bottom of each mason jar and then layer in the fruit. Use the other half of the yogurt as a layer on top of the fruit. Seal the mason jars and refrigerate until you serve.
Nutrition Bonus: Greek yogurt is packed with health protein. Depending on the brand, Greek yogurt can have between 10-18 grams of protein per ½ cup serving. That’s a lot of protein for such a little snack. Fruit is a powerful source of anti-oxidants, and your cells love that. They dance for the nutritional goodness of plant based power.
Jessica Wyman is a Certified Holistic Nutritionist and Yoga Instructor with a passion for helping women make lasting lifestyle changes to kick the chaos, have the energy of a teenager, a youthful glow and to rock their hot jeans. Registration is closes on soon for her Healthy is Sexy 28 Day Nutrition Program. Skip the diet and start counting nutrition. Join Jessica for Smoothies, Yoga, Fashion and even Beauty advice to get your best bod back in 28 days flat. Imagine it…28 days of Healthy Sexy Love straight to your inbox as Jessica lovingly guides and supports you in creating your best life. Learn more at www.jessica-wyman.com