We all have them, right? The things we make over and over again because they’re easy, affordable, everyone likes them, and most important, they require no thought. On those days when figuring out what’s for dinner is the very last straw (hello, frozen pizza!), a Habit Recipe becomes your best friend. But wisely chosen, they can offer so much more than convenience!
I am a big advocate for leveling up. Upgrading the things you’re already doing in the interest of health. Because every little change can make a difference in your body. And if your habit recipes are not only easy but nutrient dense, gourmet medicine, your body will thank you.
These are my favorite Habit Recipes – one for each meal of the day. (Because I REALLY believe in three meals a day!) Every one of these is designed with optimal nutrition in mind.
My advice is that you adopt even one of these recipes as routine. Whatever looks good to you. Make the root veggie hash or green soup every week to ensure that at least one meal or snack a day is power-packed with nutrients. And once that becomes familiar, add another one. Over time, your repertoire will become much more healthy. And still, no thinking required!
Breakfast: Root Veggie Hash
I deeply believe in a meaningful breakfast. A real breakfast that includes satiating protein and nutritious veggies. Not a piece of toast or a bagel or cereal or any other high-carb grab-n-go option that may curb your hunger temporarily but leave you starving in an hour. That said, I understand that morning can be chaotic. And if you don’t have anything prepared in advance…well, bagel it is!
This root veggie hash is truly beloved by my family and friends. I have made it for so many people and they rave – even those who were sure they’d hate some of these alien vegetables. Because guess what? It has BACON (or chorizo, if you prefer). And bacon makes everything lovable.
I make this on Sunday, because it requires a lot of chopping so it takes some time. But the batch will easily last a week. In fact, I often make a huge batch and freeze half, because it’s hearty enough to withstand that.
There are no prescribed amounts in this recipe. You are basically getting a range of root veggies – whatever is available and preferred – and mixing them together with olive oil and herbs. If you are new to the whole world of root veggies, you can start with more sweet and golden potatoes and carrots, and less of the bitter ones (parsnip, celery root, rutabaga, golden beet, turnip). But it’s essential to include at least 2 of these to gain maximum nutrient and fiber benefits. One cup of this, with or without a fried egg on top, gets your day off to an amazing start!
Lunch: Green Soup
Dark, leafy greens are nutritional heroes for a reason. Their incredible mineral and fiber content is unparalleled – hence America’s obsession with kale everything. But they are not always super appealing from a taste standpoint, and a lot of people don’t know how to prepare them.
Green soup is the answer. I make it every week. I’ll typically have it as a side with some protein at lunch. Sometimes I have it in the late afternoon for a little pick-me-up. I feel that, if I drink one cup of this a day, it forgives whatever less than ideal thing I do or don’t do, from an eating standpoint. If you’re a creative type, there are LOTS of ways to embellish this with various herbs and stocks.
Check this out and see if you can convince yourself and others that greens can be delicious. (One word of advice: do NOT skip the lemon juice before serving. It really brightens the flavor and cuts any bitterness.)
Dinner: Elevated Turkey Burgers
Burgers never fail to please. But burgers that are lean and packed with nutrition yet still decadent are special.
I used to find turkey burgers a real disappointment – pretty flavorless, dry and “meh”. Then I discovered the magic of three little additions: a grated carrot, feta cheese and chopped fresh parsley or cilantro. Wow! These are juicy and flavorful – truly satisfying, zero-trade-offs. I serve these with air-fryer sweet potato fries and homemade chipotle aioli (just add a little chipotle pepper juice from a can to some mayo). We have these at least once a week.
