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EASY WHOLE FOOD MEALS | OrganicHangout.com

Easy Whole Food Meals | Organic Lifestyle

This page will be of special interest to you if you are new to whole-foods, plant-based eating in the Organic Lifestyle. When I’m eating at home I don’t always use recipes, so I wanted to show you what I eat and how simple my meals are. Ok. The truth is I rarely use recipes. Hopefully photos of my past meals will give you a few good ideas. (Visit Organic Hangout Facebook page for even more photos of my everyday meals.)

You’ll see from the photos that you don’t need meat or fish to be the centerpiece of a meal and meat is no longer really in my diet anymore. For me it’s usually sweet potatoes, yams, rice, grains, soup, stew, and big salads. You’ll also notice that I tend to eat many of the same things over and over, 🙂 like salads, skillet dishes, rice, quinoa, sweet potatoes and veggies.

I have a few different dishes and sometimes stick with one for awhile. A meal can look any way you like as long as it’s comprised of plenty of nutrient-rich whole foods to fill you up. When you find a handful of dishes that you like, just rotate them and you’ll be set! Easy P easy.

Ratings Criteria – All of the rating at the present are made my by the author. Where you may think that it makes the rating higher I would disagree. Like you, if I am going to make something it had better be good. So from the get go it has a decent chance of having a good rating. In the consideration is ease, taste, nutritional value, overall ambiance.

Organic Hangout Resources | All Things Organic

Easy Whole Food Meals | Chia Seed Breakfast Pudding

Favorite Factor *****

Serving 1

Chia Seeds are really high in omega-3 fatty acids and fiber. They also have gelling properties that makes them unique and perfect for making pudding.

Ingredients

1/2 cup unsweetened vanilla soy, almond, hemp, or coconut milk

2 tablespoons whole chia seeds

2 tablespoons old-fashioned oats

1/2 banana, sliced

1/2 cup fresh blueberries or frozen, thawed

Nutritional Benefits of Chia Seeds | Organic Lifestyle

Directions

In a bowl, mix together nondairy milk, chia seeds, and oats. Let the mixture sit for 10 minutes. On the run? If you are on the run make it the night before and store it in the refrigerator.

CALORIES 293; PROTEIN 10g; CARBOHYDRATES 46g; TOTAL FAT 9.7g; SATURATED FAT 1.1g; SODIUM 67 mg; FIBER 12.1g; BETA CAROTENE 39mcg; VITAMIN C 7mg; CALCIUM 166mg; IRON 5.1mg; FOLATE 39mcg; VITAMIN C 7mcg; CALCIUM 1ccmcg; IRON 5.1mcg; FOLATE 39mcg; MAGNESIUM 117mcg; ZINC 1.2mg SELENIUM 17.6mcg

Absolutely loved this. It was so easy to prepare. I like the overnight in the frig idea even though I just stuck it in the frig for about an hour. Amazing amount of energy so quick. I regularly let my bananas go brown and stick them in the refrigerator. That additional sweetness really adds to this recipe for me. For me, this is a winner.

Note: I got distracted and put all the ingredients in the jar first. The first three words are (In a bowl). I saved the picture just in case there is someone out there that may incur the same situation. 🙂

Finally, I used Silk Coconut Milk (Unsweetened) which seemed to work well. In the future I will do more investigation regarding this choice. Always open to suggestions as well.

 

Easy Whole Food Meals
2 Bean Chili+

Two-Bean Chili 10/19/2017

Favorite Factor ****

Really enjoyed this. Super easy to put together

Tip: Beans & Greens are favorites when it comes weight loss. In addition they are very healthy for us. They are linked to studies with protection against cancer, diabetes, and heart attack.

Legumes are generally low-fat, high-protein, starchy foods packed with vitamins, minerals, antioxidant compounds, and dietary fiber. These highly satiating (filling) foods are a great replacement for some of the meat you my be eating, offering many of the same beneficial nutrients without the cholesterol and saturated fat. In addition contain added fiber and other micro nutrients found only in plant foods. Legumes provide iron, zinc, B Vitamins, magnesium, and potassium among many other nutrients. Finally, they also contain significant amounts of fiber and resistant starch, which helps to regulate bowels, remove toxins, and keep blood sugar levels in check. Importantly beans lower blood pressure and reduce cholesterol.

How to Afford Organic Food | Organic Food Answers

Serves 4

1 cup chopped onion, fresh or frozen
1/2 cup chopped green bell pepper, fresh or frozen
1 clove garlic, chopped
3/4 cup water
2 tablespoons tomato paste*
1 tablespoon chili powder
2 tablespoons ground cumin
1/4 teaspoon black pepper
1 1/2 cups cooked or 1 (15-ounce)
can low-sodium or no-salt-added
black beans, drained
3 cups cooked or 2 (15-ounce)
cans low-sodium or no-salt-added
red pinto or kidney beans, drained
2 cups low-sodium or no-salt-added
vegetable broth
1 1/2 cups diced tomatoes
1 cup frozen corn or frozen
chopped broccoli (optional)
1 tablespoon yellow corn meal

Water-saute onion and bell pepper in a soup pot until almost tender, or if using frozen, un til thawed. Add garlic and cook for another minute.

Stir in water, tomato paste, chili powder, cumin, black pepper, beans, begetable broth, diced tomatoes, and optional dorn or broccoli if desired, and bring to a boil.

Stir in cornmeal and cook for an additional 2 minutes.

Top Organic Foods I love | Part One

Easy Whole Food Meals

Easy Whole Food Meals

Open-Face Nutty Egg Frittata (Organic)

Favorite Factor *****

Some days you just all of sudden get an idea or decide to see if you can complete an idea. This meal was one of those days.

A normal frittata could not compete with the nutrition that you can boost out of this meal. Please feel free to make

Hope that you enjoy this. It was a pleasure to put this together with all the Healthy ingredients. For me it was a nutty taste adventure first accompanied with the egg base & spices  reminding me how much I like heat. (You can adjust Red Peppers)

Ingredients

(2) Organic Eggs

2 tbsp Organic Extra Virgin Coconut Oil

2 tsp Organic Ceylon Cinnamon

1/8 tsp Turmeric Powder

1 tsp Flax Seed

1 tsp Chia Seed

1 tbsp Organic Red Peppers

Additional Nuts, Seed – Organic Almond, Walnut, Pumpkin Seed

Directions

  • Mix Eggs with fork loosely. In a skillet (Cast Iron) heat pan medium to start.
  • Add the eggs to pan cook till translucence is gone.
  • Sprinkle Powders first (Turmeric, Cinnamon)
  • Sprinkle Organic Red Peppers (to your heat tolerance)
  • Make sure to keep egg from sticking to pan
  • Sprinkle Flax & Chia Seed
  • Distribute Organic Almonds, Walnuts & Pumpkin Seed as desired

When you finished your Comment Below. Let me know how you tweaked it.

SHOPPING! Don’t forget to order ahead. Be sure to get Ceylon Cinnamon. It is safer for you.

 

Easy Whole Food Meals

Whole Bunch of Food 11/02/17

Favorite Factor ****

Sometimes you need to just put it together in a hurry. Or is it most of the time?

This entry was put together in less than 20 minutes total time while multi-tasking. By the way, that is not my strength. I say that to give you confidence in performing the same tasks. Ha.

Will do my best to recreate this for you. Most importantly, keeping your pantry up to date with the basics and making dinners large enough for left overs made this happen.

You deserve the best nutrition and best tasting food all at the same time. Most certainly, we all have different tastes so use this as a guide to follow or creatively think of replacements that work for you.

I call this recipe Bob #1 just to make it easier to identify. This is my go to meal because of all the nutrition that I get out of it. Of course I add or subtract items to use them up or just make a meal more interesting or just because I want too. Sound familiar? As you might expect the Black Beans are cooked ahead because it saves time and I prefer to not use cans for safety and taste. Note: I use Frozen Broccoli in this recipe so it is put in a bit earlier than normal.

Shop Healthy Foods | 6+ Ways Food Doesnt Have to Cost More

Ingredients – Bob #1

  • Red Cabbage – One Cup Shredded
  • Sweet Potato – One Medium Sliced
  • Mushrooms – 2/3 Cup – Chopped
  • Black Beans – 1 Cup – Cooked from Dried
  • Broccoli – 1 Cup – Cooked from Frozen
  • Tomato – 2 Roma – Sliced

Directions

Recommended – Cast Iron Skillet

  • Water saute the Mushrooms, then add Sweet Potato, Red Cabbage, Broccoli (Frozen), Black Beans
  • Mix @ 10 minutes
  • Cook on Low for 30 minutes
  • Add tomato last 10 minutes

 

Salad – Chopped Kale with Grapefruit sections (Whole Grapefruit)

Corn – White Organic Boiled (4-5 minutes)

Quinoa Kale Salad Recipe | OrganicHangout.com

Nutrition Facts – Bob #1
Serving Size: 1 Serving
Amount Per Serving
% Daily Value*
Calories
356.1

kcal

18

%

Total Fat
1.6

g

2

%

Saturated Fat
0.3

g

2

%

Trans Fat
0

g

Cholesterol
0

mg

0

%

Sodium
56.9

mg

2

%

Total Carbohydrate
69.1

g

23

%

Dietary Fiber
23.3

g

93

%

Sugars
11.9

g

Protein
21.9

g

44

%

Vitamin A
266

%

Vitamin C
136

%

Calcium
14

%

Iron
35

%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Summary – Bob #1 gives you 90+% Fiber, 266% Vitamin A, 136% Vitamin C, 35% Iron, 14% Calcium, 21.9% Protein in one serving of this simple meal. I will let you add the Salad & Corn up while informing you this is an substantial nutrition day for you.
Your interest is greatly appreciated. Stay Tuned. The best is yet to come!

Appreciate your visit.

 

 

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10 Comments

  1. MubsMubs

    Hi, thanks for sharing your meals with us.

    I am constantly battling with myself to become healthier. I do eat chia seeds everyday though, i sprinkle them onto my breakfast and it tastes delicious.

    I am not at the stage where i can get rid of my meat, i just enjoy it too much and with my goals of putting on muscle mass i can’t see it happening in the near future either.

    But i will admit that your way of eating is much more healthier and better for your body so good luck with that.

    • Robert ClackRobert Clack

      Hi Mubs… Thanks for your comment!

      The first thing that came to my mind was “You only get one body, so treat it well”.

      It is terrific that you are consuming Chia…that has more protein per weight than you meat… so you are in the right direction with that. My next thought is .. Where do you think the protein comes from for the meats?

      I believe you are heading in the right direction… just head there a little bit at a time. One day your body will be thrilled with you.

      All the Best

      P.S. Keep me posted

    • Hey Mubs…

      How are the workouts going? I forgot to mention all the athletes that have gone the Whole Foods plant based direction for better performance and results. Top MMA, NFL etc. What they really like is being able to eat foo that is really clean.

      Let me know if I can help in any way.

      All the best. Robert.

  2. SobySoby

    These are awesome recipes! Especially I liked the one with beans, I’m trying it tonight. I didn’t even know that beans are so good for you!
    I hate spending too much time cooking, but I’m still trying to eat healthy. So I really like this kind of recipes. I also try the idea of healthy meal preps. Did you ever try doing it?

    • Robert ClackRobert Clack

      Hey Soby, Thanks for the comment.

      Great to here you are trying out the beans…. You will enjoy them and so easy to make. They are so healthy for you, one of the best things we all can eat.

      Whole Foods are so healthy for us all. Most are a snap to get from stove to plate. One of the things that I love the most about them.

      Take another stop by…. many more to come!

      All the best.

      Have a Happy, Healthy Day!

    • Hey Soby… How were the beans? Did you enjoy all that extra nutrition? Let me know if I can be any help.

  3. Jack TaylorJack Taylor

    Over the last few years my wife has gotten into everything organic. Since she does all the cooking, I’m just along for the ride. However, Organic meals are delicious and good for you as well. I saved your website to my favorites and sent my wife a link to your site on her Facebook page. All her friends are into organic meals too!

    Jack

    • Robert ClackRobert Clack

      Thanks for your comment Jack!

      It is wonderful that you have such support at home where values requirement the investment in our health. We only get one shot at you know. They are not handing out body replacements 🙂 .

      Thank you for your spreading the Word. Being able to assist people through the maize of obstacles put in front of us in the food system is a blessing.

      All the best to you and you family.

      Have a Healthy & Happy day….

  4. Tim HallTim Hall

    I read the article “Easy Whole Foods!” It caught my attention because I needed some back-up ideas for meals that are easy to prepare.The two bean Chile looks like a real good one to put together but I would probably use more than two beans, ha ha! I will probably use all of these recipes because they all look very good and the will me to keep eating the right foods. My favorite is the Whole Bunch Of Food.I like all of the ingredients very much and it seems to be a hearty filling and heathy meal that will stay with most of the day. Thank so much Bob for posting these meal ideas, much appreciate them and looking forward to reading more!

    • Hi Tim,

      Thanks for stopping by. Glad that you like “Easy Whole Foods”. What an easy and healthy way to eat and protect your health.

      I see that the “Whole Bunch of Food” caught your eye. Although it is just a name I love that meal although many of the recipes also involve a whole bunch of food too. Ha
      Ha. Finally, it is my please to share these with you.

      Have a Happy, Healthy Day!

      Robert

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