Do you take meals to other families in need?

We have been blessed by meal trains at several points in our life, and what a blessing they are! Whether it is a time of poor health, after a new baby, following a tragic event, or moving to a new town.

Sometimes cooking for others can be daunting, especially if you don't know them well. But it doesn't have to be! You can take a delicious meal that doesn't require hours of planning or preparation and immensely bless the friends who receive it. Here are a few tips to make sure you have meal train mastery.

1. Know the family.

Is it adults only, or do they have kids? For adults-only meals, you have a ton of liberty with seasonings, flavors, and ingredients. You can add a little pepper, season with garlic, even introduce different (healthful) ingredients. When kids are involved, you probably want to stick to more basic options. Season with salt and pepper, use common flavors like marinara sauce, simple olive oil sautés, and basic lean proteins.

2. Ask about allergies.

Usually the meal train sign ups will come with information about any allergies or strong food preferences. Instead of viewing these parameters as an inconvenience, consider these needs as another opportunity care for these friends in the ways that are best for them. Remember, there is no need to prepare multiple meals. Simply strive to take foods that follow these overall parameters.

3. Count the number of eaters.

How many people are you feeding? Knowing the number of appetites that will be eating will help you know how much food to prepare. Oftentimes in life transitions, additional family may be visiting from out of town to help the family. Be sure and include them in the number of servings of food you take.

4. Take throw-aways.

If possible, avoid taking any dishes that need to be returned. Label them with "no need to return" or tell the recipient they don't need to return the containers back to you. This helps them so much!

5. Bring breakfast.

Bringing breakfast in addition to the main meal is an extra layer of blessing to those you are serving! This can be homemade quick morning options or even healthy grab-and-go options.

6. Take a treat.

Stressful events are hard. Consider taking a treat to the person recovering or transitioning. This may be a jar of chocolate candies, a fragrance, or a small gift they will love.

If you want healthy meal train recipe ideas, be sure to join our exclusive channel on Instagram for free healthy recipes!

2024 is YOUR year to be Happy Clean & Healthy!

Healthy eating has so many mixed messages. What does it mean to eat healthily anyway? The online space is filled with so many types of advice that it is hard to know what to believe. We are here to provide you with information you can trust from an expert and advice that will work for long-term success!

Clean eating is our passion! The premises are simple: getting rid of processed foods and other unhealthful ingredients and embracing the power of whole, real foods. If you have read our Clean Eating Quick Start Guide, you are off to a great start! (If you don't have it yet, click the link below.

Join our nutrition expert physician and hundreds of clients before you who have revolutionized their health and nutrition by understanding the foundations of clean eating and adopting a clean eating lifestyle!

We've eliminated the need for using multiple sources and have provided everything you need to unlock the power of clean eating in our Happy Clean & Healthy course!

With your lifetime course access, you'll work through 8 modules, including topics like Clean Anti-Inflammatory Eating, Clean Eating for Gut Health, Clean Eating for a Healthy Weight, Clean Eating for Sleep and Metabolism, and more! You'll utilize our Clean Eating Quick Steps and our Clean Eating Quick Start Guide to implement the changes in your life. Plus, we have done-for-you meal plans and delicious recipes to get you started! And, our nutrition expert physician is here to support you during your 8-week course.

Join us today at the link below to transform your health today!

PREP TIME: 5 Minutes, COOK TIME: 10 Minutes, TOTAL TIME: 15 Minutes, Serves 4

15 minutes to a delicious dinner the whole family will love! Try this, and you will immediately add it to your regular menu.

WHAT YOU WILL NEED:

1 pound (16 oz) nitrate-free organic chicken sausage
1 box (8 oz) Banza chickpea pasta (we used cavatappi)
1 1/2 cups (12 oz) Primal Kitchen or Rao’s marinara, (or make your own!)
2 cups (16 oz) low-sodium chicken broth
3 tablespoons chopped sun-dried tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
3 cups fresh spinach
Salt and ground black pepper to taste

WHAT YOU WILL DO:

1. Cook and crumble the sausage, draining all grease.
2. While the sausage is cooking, add the pasta, marinara sauce, broth, sun-dried tomatoes, basil, and oregano to a large pot and stir to combine.
3. Bring to a boil and add the sausage.
4. Cook for 8 minutes or until pasta is al dente (fork tender).
5. Stir in the spinach with about 1 minute of cooking time remaining.
6. Serve immediately with salt and pepper to taste.

NUTRITION INFO: 

Calories 403, Total Fat 11 g, Saturated Fat 3 g, Sodium 960 mg, Total Carbohydrate 45 g, Dietary Fiber 8 g, Sugars 3 g, Protein 5 g

Lower Calorie, MED, DF; GF with specific ingredients

Clean eating doesn't have to be overwhelming!

I can't begin to tell you the number of people who ask how to integrate clean eating in their own lives. From how to reduce processed foods to how to spot harmful ingredients, eating whole, clean, anti-inflammatory foods can be a complete overhaul in how you eat. Do you know where to start? 

Based on the most common questions I hear, our Clean Eating Guide gives you a step-by-step process of how to get started! Then, in order to pack it with tons of value, I included a list of anti-inflammatory foods to add in to what you eat and a list of pro-inflammatory foods to minimize. Finally, you'll also find some of our favorite clean brands and ways to grocery shop to save money!

GRAB YOURS (FREE) AT THE LINK BELOW!

Inflammation is a buzz word online. But what is it anyway?

Let me start by saying that inflammation is not inherently bad. It is a natural process that is part of the body's defense system. In the short term (days to weeks), it can help fight off infection and actually can even save your life. It's a broad topic, and it deserves its own post. (Adding to the list of topics - check back later for it.)

When is inflammation not-so-good?

If inflammation continues on indefinitely, say for months or years at a time, it can impair the function of basic cellular processes and can cause damage to our organs and tissues. Practically speaking, a pro-inflammatory state can increase our risk of obesity, cardiovascular disease, effects of premature aging, and so much more.

Where does our diet come in?

By their nature, certain foods we eat can either promote inflammation or fight against it. Generally speaking, the closer a food is to its natural, unadulterated state, the less likely it is to induce inflammation.

Common pro-inflammatory foods include the following (this list is not all inclusive!):

1. Refined sugars and sweets
2. Artificial sweeteners (many of them)
3. High glycemic index foods
4. Refined carbohydrates
5. Ultra-processed foods
6. Red meats
7. Processed meats
8. Excess saturated fat
9. Trans fats
10. Processed oils (corn, canola, soybean)
11. Fried foods
12. Excess sodium
13. Artificial preservatives
14. Artificial food dyes and colors
15. Methylamine
16. Monosodium glutamate (MSG)

Inflammation is a HUGE topic within what we do at Happy Easy Meals!

If you are ready to reduce this impact on your health, use the link below to get started!

We've all heard of superfoods. They are nutrient-dense and help promote a variety of health aspects!

Enter.... butternut squash. As the temps cool off and fall has begun, butternut squash is fresh and at its peak quality from now into the winter. From a botanical perspective, it is actually a fruit, although a 3/4-cup serving has only about 2 grams of naturally occurring sugars (much lower than most fruits!) 

It has an earthy flavor with a slight hint of sweetness, so it pairs well with either savory seasonings (like onion, garlic, salt, pepper, and thyme) or more sweet seasonings (like cinnamon, nutmeg, and all spice). Think of it as a lower-carb cousin of a sweet potato, in terms of texture and flavor.

We like to roast, saute, mash, or puree it. It makes a great side dish, addition to fall salads, smooth alternative to high-carb potatoes, and a creamy base to soups or pasta sauces!

And for the health benefits of butternut squash:

• Immunity boosting
• Vision promoting
• Cancer reducing
• Blood sugar balancing

Butternut squash contains a high dose of carotenoids (alpha-carotene, beta-carotene, lutein, and zeaxanthine), which your body uses to make vitamin A. Vitamin A is crucial for maintaining your eye health and boosting your immunity. We all know vitamin C comes in to amp up our immunity too, and butternut squash packs a punch of vitamin C. It also gives you potassium and magnesium, riboflavin, and antioxidants, which help you maintain a healthy heart, healthy circulation, healthy kidneys, and a healthy brain. And then we have curcumosin, a compound that has been shown to reduce the risk of cancer!

We love superfoods because we know food is fuel AND food is medicine!

If you would like to learn more about how you can nail your nutrition to be the healthiest version of you, check out our success-driven program, backed by our nutrition expert physician!

Is your food medicine? Or is your food poison?

We know that many relatively healthy people struggle to get out of bed in the morning with zero energy. They have chronic inflammation, leading to joint and muscle pain, fatigue, and decreased productivity. And the chronic stress of their busy lives leads to more poor nutrition choices. When you fuel your body with clean, whole foods and supply it with the nutrients it needs, plus challenge your body with regular exercise, you revolutionize the way you feel and think! 

We believe that food is fuel. You can only expect your body to function as well as the fuel that you put in it. Think of it this way. If you have a gas-burning engine in your car, would you fill it up with diesel fuel and expect it to run on the highway? Of course not. So, simply put, you can't fuel your body with foods that don't serve you and expect your body to function well.

Learn more about how our step-by-step program for incredible health will revolutionize the way you feel and think in the video below!

PREP TIME: 10 Minutes, COOK TIME: 0 Minutes, TOTAL TIME: 10 Minutes (+ refrigeration), Serves 16 (Yields 16 Bites)

Truly your chance for a treat that tastes like pumpkin pie! These protein-packed bites are sweetened with honey and feature whole grain oats.

WHAT YOU WILL NEED:

2 cups old fashioned oats
1/2 cup Hand Nutrition pumpkin protein powder or can sub vanilla protein powder
1 teaspoon cinnamon
Pinch salt
1/4 cup almond butter
2/3 cup pumpkin puree
1/4 cup honey - sub maple syrup to make them vegan
1 teaspoon vanilla extract

WHAT YOU WILL DO:

1. Add the oats to a small food processor and grind until it resembles fine crumbs. 
2. In a medium bowl, mix the ground oats, protein powder, cinnamon, and salt. Add in almond butter, pumpkin, honey, and vanilla.
3. Use a spoon and/or your hands to mix well and form a dough.
4. Roll into 16 balls. Refrigerate for 2-3 hours.
5. Using a drinking glass, flatten each ball into a cookie shape. Store leftovers in the refrigerator.

NUTRITION INFO: 

Calories 86, Total Fat 2 g, Saturated Fat 0.5 g, Sodium 20 mg, Total Carbohydrate 12 g, Dietary Fiber 3 g, Sugars 3 g, Protein 5 g

Lower Calorie, MED, DF; GF with specific ingredients

Get access to ALL of our recipes in our Core Membership!

Try us for $4 for your first month! Use code TRIAL at checkout.

Let’s “taco” about TACOS! 🌮
 

We all love them. They are delicious, easy, and crowd-pleasing. Plus, they are ready in 15 minutes, and who doesn't love that?!?!

Picking up a few packets of taco seasoning at the store may seem quick, easy, and harmless, but 🚫🚫🚫 WRONG!

Did you know that taco seasoning packet sitting in your pantry might have….

MSG ➡️ a processed form of sodium that can cause cardiac and respiratory problems

Silicon dioxide ➡️ which is silica/sand and outlawed in foods in Luther countries! All for the sake of keeping the powder, well, powdery 🤯

Trans fats ➡️ in the form of partially hydrogenated soybean oil, which causes inflammation and can lead to heart attack and stroke 💔

Maltodextrin ➡️ a synthetic artificial sweetener that can raise your blood sugar 💉 and have undesirable gastrointestinal side effects....

Ethoxyquin ➡️ a synthetic antioxidant preservative used in pet food (shouldn’t be!), in rubber (to keep it from breaking down over time!), and as an insecticide and a pesticide 🚫🤢

But we love tacos 🌮….. What to do??? 🫠

MAKE YOUR OWN! It’s cheaper, MUCH healthier, and tastes worlds better!

We've perfected the homemade taco seasoning recipe! It's simple, versatile, delicious, and consistently a fan-favorite! Grab our recipe at the link below.

PREP TIME: 8 Minutes, COOK TIME: 22 Minutes, TOTAL TIME: 30 Minutes, Serves 9 (Yields 9 Squares)

A healthy, delicious, filling breakfast OR snack. A fan-favorite for all ages! Your kids will ask for this!

WHAT YOU WILL NEED:

1 banana (frozen or fresh)
2 eggs
1 tablespoon light olive oil
2 tablespoons unsweetened applesauce
1/4 cup honey
1 teaspoon vanilla extract
1 cup old-fashioned oats
1/2 cup whole wheat flour
1/2 cup vanilla protein powder (or additional 1/2 cup whole wheat flour) - We prefer Hand Nutrition protein powders when baking!
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1 cup frozen blueberries

WHAT YOU WILL DO:

1. Preheat oven to 350 degrees. Spray a 9x9 square baking dish with olive oil spray.

2. Add banana, eggs, oil, applesauce, honey, and vanilla to a mixing bowl. Using a stand mixer or hand mixer, beat the ingredients on low speed until banana is mashed and mixture is well combined, about 2 minutes.

3. In a separate bowl, combine the dry ingredients (up to blueberries). Add dry ingredients to banana mixture and mix just until combined.

4. Gently fold in the blueberries.

5. Spread the batter into the prepared pan and smooth the surface.

6. Bake for 20-22 minutes or until edges are golden and center is set (do not overbake).

7. Cut into 9 squares to serve. Store leftovers in the refrigerator.

NUTRITION INFO: 

Calories 147, Total Fat 3 g, Saturated Fat 0.5 g, Sodium 86 mg, Total Carbohydrate 23 g, Dietary Fiber 4 g, Sugars 6 g, Protein 7 g

Lower Calorie, MED; DF, GF with specific ingredients

Get access to ALL of our recipes in our Core Membership!

Try us for $4 for your first month! Use code TRIAL at checkout.

Looking for ways to save time in the kitchen? Check out our top tips!

1. Chop any vegetables that won't oxidize (turn brown) for the whole week and store in the refrigerator or freezer.

2. Make "meal kits," one for each meal, label, and store them separately in the refrigerator. Include any items needed for that meal that can be added ahead of time.

For example, if we are prepping Bolognese sauce, we would chop all of the vegetables and add in the tomatoes and all seasonings, etc., to one container/ziptop bag. Then, we would brown the meat and store separately. Add the container with the vegetable mixture and the bag with the meat to a larger container and label with the day of the week to cook/eat it. Your refrigerator will be organized and your meals ready-to-go!

3. When browning one pound of meat, always cook two. Divide into equal parts and store 1 pound in the refrigerator or freezer, depending on how quickly you plan to use it.

4. Monitor your produce drawer. If you overbought or have vegetables that are nearing the end of their prime, chop them and add them to freezer-safe containers, label with the item and the date, and freeze. You can never underestimate the convenience of chopped bell pepper, onion, and celery, when it's ready to go for a recipe! Save time, reduce waste.

5. Cook a large batch of chicken breasts and shred or chop it. Store it in the refrigerator or freezer, depending on when you will use it. So many recipes called for cooked chicken. 1 pound of chicken breasts yields about 3 cups cooked.

6. And, of course, plan ahead! Planning your meals helps prepare them in a snap on busy days. Eliminates the guesswork and sets the steps out in front of you. Even better, if you do it right, you'll save money and reduce waste, buying only what you need and duplicating ingredients to use everything you buy.

Learn how our meal plans can save you TIME and MONEY in our Core Membership!

Try us for $4 for your first month! Use code TRIAL at checkout.

We hear about sodium all of the time, usually negatively, like “it causes high blood pressure” or “it causes swelling.” While both of these are true, sodium is not all bad. It is actually necessary for cellular and organ functions. In fact, your heart wouldn’t pump without it! Many of the conduction channels in the heart are voltage-gated by sodium and other electrolytes. Without a proper (delicate) balance of sodium, potassium, and calcium, abnormal heart rhythms can occur.

Our bodies (specifically our kidneys) do an incredible job of maintaining appropriate fluid, sodium, potassium, and other electrolyte levels in our bloodstream, such that the sodium we eat (in the form of salt) doesn’t always correlate with our blood sodium levels. This is counterintuitive to some and very interesting. In someone with normal functioning kidneys, eating a meal with 3000 mg of sodium won’t likely affect blood sodium levels themselves, but instead, it will cause the kidneys to retain more water, which leads to swelling, in order to dilute the sodium content. Interesting, huh?

BUT, that being said, too much sodium intake puts significant stress also on our cardiovascular system, and it can raise blood pressure and lead to heart attack and stroke, especially if we have a high sodium diet over a long period of time.

So, how much sodium should we eat? This answer is very complex. A general rule for many healthy individuals is less than 3000 mg per day. If you eat generally healthfully, this is doable and “comfortable,” so to speak. However, it is less feasible if the majority of our meals are restaurant meals. Just like tracking other nutrition goals, preparing meals at home allows you to control the sodium content of what you eat. Not just the salt you add, but the sodium content in any food ingredients you eat.

On the other hand, individuals with certain health conditions, such as high blood pressure, should aim for an intake of less than 2300 mg per day. Many studies have offered conflicting evidence over the years, anywhere from 1500 mg to 2500 mg, but the most current recommendation, taking into account the risks and benefits, falls in the range of 2300 mg per day. However, THIS IS NOT INTENDED FOR MEDICAL ADVICE FOR ANY INDIVIDUAL! Book an individual consultation with us to talk about your individual needs.

What foods are high in sodium? We know of the common culprits like salty snacks, canned soups, processed meats, and condiments. BUT, did you know some frozen foods and even some breakfast cereals are very high in sodium? Also, restaurant foods, as we mentioned above. It is hard, if not impossible, to find low sodium options in restaurants. In fact, hidden sodium is everywhere. Reading food labels is a must when managing your sodium intake!

If you like the taste of salt and need to reduce your intake, there are many alternative cooking methods that can give food great flavor. The most common ways to season foods using less salt include herbs and spices and salt substitutes (these actually contain potassium in place of sodium, so be mindful if that should be considered for your health conditions). But, did you know that acidic flavorings, such as vinegars and lemon juice, can provide a similar flavor? For example, our Ground Turkey Chorizo is a healthy version of sausage-like flavors, and sausage is a common source of excess sodium. We use red wine vinegar to impart the “cured” taste but with half the sodium!

So, where do we go from here? Let’s go back to the core of who we are at Happy Easy Meals. Our goal is to empower you with the information and resources you need to make healthful choices.

Our nutrition education library is filled with practical nutrition knowledge to empower you with the knowledge you need to be the healthiest form of you. Only available in our Premium Membership, get access today!

Did you know typical apps and calorie burn equations can overestimate calorie needs by as many as 800 calories per day?!?! Watch our video to learn more.

Find out your individual needs within the Premium Membership!

Get access to all of our individual recipes and weekly meal plans within the Core Membership!

Ready for more tips to empower you to achieve optimal health and wellness? Check out the Education Library within our Premium Membership today! 

Get access to all of our individual recipes and weekly meal plans within the Core Membership!

Want additional delicious ways to eat more vegetables? Join out our Core Membership today!