The Saving Grace of Back-Pocket Meals

A back-pocket meal is an ace tool. It's a quick meal that you can make with ingredients you already have in your kitchen. And, it's the closest thing to a nutrition silver bullet that I know of!

With a back-pocket meal, you're:

• Less likely to skip a meal. Staying fed with good protein, fat and fiber throughout the day keeps your blood sugar stable. This is not only helpful to avoid hanger, sugar and carb cravings and energy crashes, it's vital for a fertility and a pregnancy diet.

• Less reliant on convenience foods which are notorious for sneaky sugar (even in savory foods) and inflammatory oils.

• More likely to feel good, feel empowered! Thus leading you to make more health-promoting choices and keep feeling so good.

If you think back-pocket meals might be helpful for you, I've got two to share: Veg Fried Rice and Zpaghetti Bolognese. Once your kitchen is stocked with the staple ingredients you need, you'll always have these handy to make when you need them. These back-pocket meals are tasty, satiating and quick. Both recipes are non-traditional, so feel free to add your own flair or incorporate any fresh ingredients you already have.

Since I don't know exactly what ingredients you have in your kitchen, check the grocery list to stock up on the long-lasting ingredients now, and you'll always be prepared to make Veg Fried Rice and Zpaghetti Bolognese.

Groceries

AISLES
organic ghee
organic extra virgin olive oil
organic ground turmeric
organic crushed red chili peppers, optional
organic tamari (or soy sauce)
dulse, optional
togarashi, optional
red lentil (or rice, quinoa or wheat) spaghetti pasta
*red lentils (only if vegetarian to replace ground beef/chicken/turkey)
25oz+ organic marinara sauce
1/4 cup+ nutritional yeast, optional

FRESH
1+ heads of garlic
organic, pasture-raised eggs
1+ package organic extra-firm tofu
kimchi, optional
16oz+ ground grass-fed beef, organic chicken or turkey (and freeze it!)
1/4 cup+ shredded Parmesan, optional

FROZEN
16oz+ frozen organic broccoli florets
4oz+ frozen green peas or carrots
2oz+ frozen organic spinach
8oz+ frozen cauliflower rice
8oz+ frozen cooked brown rice or quinoa
12oz+ frozen spiralized zucchini

Stock-up easily

To make it even easier to stock up for back-pocket meals, set up a grocery delivery with all of the above in 4 quick steps:

1. Click this link to load this grocery list in the free Whisk App.

2. Select "join shared list" and create a free account.

3. Click the grocery cart icon in the upper right corner to "checkout." Based on your zip code choose a retailer, including Instacart, in your area.

4. The grocery list loads automatically in the grocery delivery website of your choice. You have the option to modify your cart before checking out, so please pay attention to any substitutes you'd like to make.

Recipes

Veg Fried Rice | serves 4

1 1/2 tablespoon organic ghee, divided

2 cloves garlic, minced

1/2 teaspoon organic ground turmeric

10-12 ounces organic extra-firm tofu, drained and cubed

4 tablespoons organic tamari, divided

2 cups frozen organic broccoli florets, thawed and drained

1/2 cup frozen green peas or carrots, thawed and drained

1 cup cooked brown rice or quinoa (leftovers or thawed from frozen)

1 cup cauliflower rice (raw for frozen)

2 eggs

toppings: dulse, togarashi, and/or kimchi, optional

1. Heat 1/2 tablespoon ghee in a large skillet over medium heat. Add garlic and turmeric. Stir for 1 minute.

2. Add tofu and 1 tablespoon tamari. Allow to cook undisturbed for 2 minutes, stir and then allow to cook for another 2 minutes.

3. Add broccoli, peas/carrots, rice/quinoa and cauliflower rice. Stir in the remaining tamari.

4. Add 2 eggs and stir to scramble among the other ingredients. Stir intermittently for about 5 minutes.

5. Remove from heat, add remaining ghee and cover with a lid allowing it to melt.

6. Stir, taste and add extra tamari if needed. Optionally serve each portion with a sprinkle of dulse or togarashi and a spoonful of kimchi.

Zpaghetti Bolognese | serves 6

6 ounces spaghetti (ideally made from organic beans)

sea salt

1 tablespoon olive oil

1 tablespoon organic ghee

12 ounces frozen spiralized zucchini

3 cloves garlic, minced

1 pinch crushed red chili peppers, optional

16 ounces grass-fed ground beef, organic ground chicken or turkey,

thawed / or sub 1 cup cooked red lentils

25 ounces organic marinara sauce

2 ounces frozen organic spinach

1/4 cup nutritional yeast or shredded Parmesan, optional

1. Boil a large pot of water over the stove. Add 2 tablespoons sea salt and cover to boil. Cook spaghetti according to the package. When draining, save 1/4 cup pasta water. In a bowl, toss drained spaghetti with olive oil.

2. In a large skillet, heat ghee over medium heat. Add garlic and chili pepper. Stir for 2-3 minutes.

3. Add zucchini noodles and allow to steam in the pot with the lid on for 5 minutes. Add to the cooked pasta. Toss to combine.

4. In the same large skillet, over medium-high heat, add ground meat and break up the large pieces. Stir intermittently until thoroughly cooked, about 10 minutes. [skip if using lentils and add in step 5]

5. Add marinara, reserved pasta water and spinach. Simmer uncovered for 5 minutes.

6. Serve meat sauce over zucchini spaghetti mixture. Top with nutritional yeast or Parmesan cheese.