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If you happen to know me personally, you would know that I detest eating out! It’s partly because of the fact that food eaten outside the home is not nearly as healthy as something that’s cooked at home and partly due to the fact that I am a vegetarian and always suspicious of potential cross contamination with meat products.

With that disclaimer, I will say that there are a few places I will go to when I have to go out to eat. I am very happy to share that b.good was recently added to my “I can eat there” list! Their kale and grain (or substitute with quinoa) bowls are satisfying, delicious and packed with healthy vegetables and whole grains. My favorite bowl is the Spicy Avocado and Lime; it’s 525 calories but it’s almost impossible for one person to eat the whole thing so I either share with a family member or take half back home for another meal.

While I like going to b.good, eating at home is always the first choice. After my recent visit to b.good, I decided to make my own bowl at home and it turned out to be pretty good. This doesn’t mean that I won’t visit b.good again but at least I can eat a version of their bowl when I want to in the comfort of my home. Here’s how I made my Kale and Quinoa Bowl, inspired by b.good:

Ingredients:

• ¾ cup dry quinoa
• 3 teaspoons olive oil
• 8 ounce ( ½ bag) kale leaves, washed
• 1 cup cooked black beans, drained and rinsed
• 3 carrots, peeled and diced
• 2 zucchini squash, diced
• 1 avocado, sliced
• 1 lemon and seasonings to taste

Directions:

• Follow directions on quinoa package to cook and set aside.
• Heat olive oil in a large skillet.
• Add kale, carrots, zucchini and black beans.
• Cook until kale and carrots are soft and season with salt, pepper.
• Mix in the cooked quinoa.
• Serve with sliced avocado and a squeeze of lemon juice on top.

Serves 4.

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I try to eat oatmeal twice a week for breakfast. It is a great way to get whole grains and, topped with blueberries or strawberries, I get a serving of fruit before I am even out the door.

I love the taste, texture, and satiety of steel cut oats. What I don’t love is the time it takes to cook. It is not a part of my morning to stand and stir for 30 minutes (or more). I have discovered the EASIEST way to make steel cut oats for my whole week in just minutes. It is also fool proof – works perfect every time.

The Easiest and Fastest Way to Cook Steel Cut Oats:

1. Place 1 cup steel cut oats and 4 cups water in a medium pot. This will make 4 servings. If you only want 2 – just make half this. If you need more, well you get the picture – just use a 4 to 1 water to oat ratio. 
2. Bring the mixture to a full boil. 
3. Cut the heat off and place the lid on the pot.
4. Place the pot on a towel in the refrigerator overnight. 
5. Next morning, heat the mixture and serve. It is the perfect doneness and thickness.

Note: If you don’t need all four servings at once, just remove what you don’t need and put back in the refrigerator in a container with a tight-fitting lid. I usually make enough for my whole week on Sunday night. That way the oatmeal is ready each morning – just heat and eat.

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The big game is on Sunday and whether you’re hosting a party, attending a party, or just watching at home, there is usually some “Superbowl food” involved. This year, stick to your Eat Smart, Move More, Weigh Less goals while still enjoying the game. Below are a few tips and healthy recipes– Go Team!

• Plan ahead. We know the game is on Sunday night at 6:30pm, so we can eat small and healthy meals throughout the day to make sure we are not starving when game time comes around. By keeping hunger at bay, we will be less likely to overeat and less likely to choose unhealthy temptations.  When I’m starving, it’s nearly impossible to stop myself from eating the whole cheese dip. But when I am satisfied or slightly full already, I can take a small amount of the cheese dip (it’s the Superbowl!) and move on to watch the game, talk with friends, etc.
• Bring a healthy option. Going to a party or hosting a party? Bring your own healthy option to save you from the tempting dishes. Just in case there are no, or very little, other healthy options, make sure it is something that you enjoy and something that will fill you up. Believe me, others will appreciate it’s there too! My favorite go-to’s are sliced vegetables with hummus, this delicious mixed bean salad (tastes better than it looks), or a quick white chicken chili. All of these options are hearty enough to fill me up and become my safety-net at a party.
• Move more during commercials. I love the Superbowl commercials more than the football, and I don’t like to miss them. But, I can still stand up and walk in place while watching them, allowing me to stretch my legs and get some steps in. If commercials aren’t your thing, use this time to walk around the party and mingle with others.
• Play a game of “see this, do this”. Add some physical activity to your viewing party by making a game out of it. If you see a touchdown, do 10 push ups. If you see a funny commercial, do 10 jumping jacks. This is especially fun for kids to get involved. Here’s a list to get you started.
• Be mindful. It’s time to put all your mindfulness techniques into place. Pay attention to what and how much you’re eating by tuning into your surroundings. We tend to eat something because it’s there, because everyone else is, or because of the sights and smells of the party. Eat slowly, put your fork down between bites, assess your hunger scale before choosing a food, and take a second to determine if the food is worth your calories. Be mindful of enjoying the party for the people – not the food.

Below are a few healthy Superbowl recipes, but we have lots more.

Loaded Sweet Potato Nacho Fries

Sriracha-Buffalo Cauliflower Bites

Sweet Potato Skins with Guacamole

Buffalo Chicken Meatballs

Soy-Lime Baked Buffalo Wings

Warm Spinach Dip

Slow Cooker BBQ Pulled Pork

Creamy Ranch-Style Dip