Simple Self-Care Recipe Formula (mix ‘n match guide + free download)

October 9, 2017

For me, food is a huge part of self-care. Part creativity, part nourishment, part intuition. Over the years, I’ve experimented with a lot of ways of eating. What I’ve discovered is that my intuition is often my best guide for how my body wants to eat. This is the formula I’ve developed for meals supports that intuitive spark and feeds me and my family well.

For me, food is a huge part of self-care. Part creativity, part nourishment, part intuition. Over the years, I've experimented with a lot of ways of eating. What I've discovered is that my intuition is often my best guide for how my body wants to eat. Read my self-care recipe guide and download the free recipe pdf! >> www.christytending.com

Below, I’ve written out my guide for the go-to meal in the Tending household. We make up these nourishing bowls with what we have lying around. Less food is wasted, and we always have dinner ready to go. The bowls can be customized to any cuisine or palate, and can even be cobbled together from past leftovers!.

I make the grain in a rice cooker and often chop vegetables ahead of time and store them in the fridge.

HOW IT WORKS:

Simply mix and match from the categories on the next page to suit your mood. I’ve give you categories of food you may want to include in your meal. Pick one or more from each category to create delicious, simple, and nourishing meals.

This approach makes healthy dinners totally feasible. The choices here are just a start — get creative and do what is right for your body’s needs. This is a jumping off point.

May your meals be feasible, nourishing, and inspired.

Mix and Match Recipe Guide:

PROTEIN:

choose from:

  • baked tofu or tempeh
  • garbanzo or black beans
  • lentils (either dal or cooked French lentils)
  • sprouted almonds
  • hardboiled, poached or scrambled egg

GRAIN:

choose from:

  • brown rice
  • quinoa
  • steel-cut oats (savory oatmeal is delicious!)
  • amaranth
  • farro
  • roasted sweet potatoes, butternut squash, or delicata squash (not grain, but carbohydrates)

GREENS:

choose from:

  • sautéed kale, collard greens or swiss chard
  • steamed broccoli or asparagus
  • sugar snap peas
  • arugula or spinach
  • nori strips

FAT:

choose from:

  • avocado
  • ghee
  • plain yogurt
  • sesame or coconut oil

FLAVORFUL EXTRAS:

choose any of the following for added texture and flavor:

  • carrots (cut into matchsticks)
  • chopped red pepper
  • sliced green apple
  • sauerkraut or kimchee
  • cherry tomatoes
  • sriracha or other hot sauce
  • tahini
  • sunflower or hemp seeds

Finally:

I always finish my bowls with a sprinkling of pink Himalayan salt and a huge splash of miso dressing, made from equal parts lemon (or grapefruit) juice, olive oil, and yellow (or white) miso; mix by shaking in a small lidded jar or whisking vigorously.

Combine all of these into your favorite bowl, and enjoy with glee.

*Before we get started, I’d like to note that I’m not a nutritionist. This works for me. I hope it’ll work for you. This is not, however, to be taken for medical advice.

Organized under Intuition, Real Self-Care, Self-Care, Summertime Series.

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