4.2018

Zion Nat'l Park, Columbine

90-Minutes of Kitchen Zen™

90-minutes of Kitchen Zen!™

You’ll enjoy these benefits

• Engage in healthful commitment
• Delight in creating and sustaining your own vibrant health.
• Shop for and eat local foods when possible.
• Support small farms using sustainable agricultural methods.
• Know that you are contributing to the health of the planet.
• Cultivate a time for mindfulness
• Express gratitude, for giving yourself the time to prepare and enjoy good quality food
• Experience the “zen” of cooking.
• Experiment during one or two dinners per week…

Family time
• Age-appropriate kitchen and food preparation jobs.
• Quality time with children and sweetheart: share the workload!
• Role model your commitment to the planet and your health.
• Create the opportunity to discuss the environment and the impact of your decisions.
• Create a comfort level in the kitchen for the next generation.
• Explore the benefits of eating “real food” versus drive-through food.

How To’s

Veggies: 6 colors on your plate!
• Cut ahead of time, store in glass, Tupperware or zip lock bag.
• Use in salads, casseroles, stir-fry
• Grilled peppers, eggplant, zucchini, onion, you-name-it: brush with (garlic infused) olive oil; place under broiler on low or onto grill for 10-ish minutes each side. These will keep in the fridge for a at least a week!
• Roast garlic, peel, and store in fridge for added zip to any meal!
• Wash greens and dry well. Tear into small pieces for salad mix.
• make up salads ahead and store in fridge
• add “wet” veggies at meal time to avoid a soggy salad
• cukes, cut tomatoes, olives, onions…
• Pre-cut veggies are available in the produce section of some grocery stores; they are more expensive, but very convenient!

Fruits
• Cut ahead of time, squeeze a drop of fresh lemon juice on top, and seal well in glass or Tupperware.
• Perfect for smoothies, salad with yogurt or cottage cheese, just as a snack, or in a cobbler.

Grains
• 2 parts water to 1 part grain.
• Bring to a boil, simmer for ½ hour.
• brown rice, millet, couscous, barley, bulgur
• Exceptions
• polenta requires more water, longer cook time and constant stirring!
• quinoa cooks in 12 minutes.
• Cook up a pot of grains each week to be used in salads, casseroles, and soups.

Meat, tempeh, and eggs
• Marinade ahead of time (2 – 3 days), then cook; or
• Bake tempeh or chicken breast early in the week for a yummy addition to a dinner casserole, a lunch sandwich, or on top of a salad.
• Hard-boil a half-dozen eggs for a salad topper or snack.

Beans
• Soak overnight.
• Rinse with fresh water. Add fresh water to pot and bring to a boil, simmer 1 – 6 hours, depending on the bean.
• Cook up a pot of beans each week to be used in salads, casseroles, and soups.
• NEWS FLASH! Beans are available in cans with low or no salt and organically cultivated.

Nuts
• Roasted: no oil needed; put in a pan on medium heat, stirring often, until they pop—about 5 minutes. Store in fridge.
• Not only are roasted nuts very high in nutritional value, but also add a lovely flavor to a salad or on top of a cooked casserole.

Miscellaneous
• Add raisins or any dried fruit for flavor and interesting texture, especially with sun-dried tomatoes.
• Taking the time, once a week, to prepare the basics for healthy lunch and dinner is an investment in YOU that will provide more pay-back than you can imagine! Once you cultivate the habit of 90-minutes of Kitchen Zen, you will eat more healthfully while spending less time in the kitchen overall. Have fun with this!

Robin Mallery

Robin Mallery

Robin Mallery is passionate about food! Starting from where and how it's grown, to how far that food travels to the dinner table, to how it is prepared and savored...Robin blends shopping, cooking, and eating tips with her unique Kitchen Zen and mindful meals approach to enjoying real food.

While you are waiting for her to finish the upcoming book, "Kitchen Zen: The Journey to Nourish Body and Soul in Our Changing World", you can find Robin's sporadic blog posts here or on FaceBook.
Robin Mallery

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"When my husband of 34 years died I lost my interest in cooking.  Instead I began relying on quick frozen organic entrees and dinners. After three years I decide to improve the quality of my diet, so I contacted Robin Mallery. Robin helped me create a more nourishing and healthful diet that took my busy teaching and consulting schedule into consideration.

It was a joy to work with Robin. She is knowledgeable, supportive, intuitive, and warm.  I highly recommend her as a Heart Healthy Coach.

Through lifestyle counseling, the sharing of her delicious and healthy family recipes, and an informative and fun "field trip" to a local whole food market, I have shifted to an eating plan that is healthy, delicious, and swiftly prepared. The key to swift and healthy meal preparation for me has been Robin's 90-minute Sunday afternoon food prep model, a strategy that assures quick and delicious high quality meals throughout the week. I consider my leisurely Sunday afternoon food preparation time as self-indulgent "me" time, and enjoy chopping, baking, and sauteing against the backdrop of classical music and a glass of wine.  I also love the fact that a nutritious and delicious dinner is ready when I walk through the door every night of my work week.  It's as if I finally have that personal chef I have always coveted, only it's me!"  ---Patricia J., Nevada City

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