Quick preparation is a critical factor for meal planning with most of my clients who have children. I hear a lot of “there is no time to cook”. Most parents have places to be and the kitchen is not somewhere some of us are able to spend a lot of time.  Even if you are not a parent, quick and easy is key to successful healthy eating habits. Fast food was designed for a reason and that reason is; we are lazy or we are too busy. Really though, having a few easy, “go to” recipes will be a life safer.

When I have a hectic schedule I still cook meals, I just choose practical dishes to make and I aim for leftovers in order to save time making another lunch or dinner. Stir-fry’s are such a great way to get a variety of nutrients from vegetables and being efficient with your time. I always add garlic, ginger and onion to a stir-fry for flavor and nutrition. Garlic and onions are pre-biotic foods, required for a healthy digestive system. Both are important for health and should’nt be overlooked.

Parents stress about the proper balance of nutrients for their children, questioning are they getting enough protein, fiber, calcium and vitamins. When you have little people who complain about not liking vegetables, it’s best not to stop including them in their diet, add more and add variety. There is no replacement for vegetables so try not to give in and replace vegetables with refined foods. Hold your ground, they will come around.  Children and adults require vitamins and minerals from a variety of plants. Add vegetables of all kinds, try new vegetables, add fruit, add healthy fats and good, clean sources of protein. Remove as much sugar as possible and teach them to love whole food, real food.

Chicken and Kale Stir Fry

Serves 4

• 3 – 4 boneless, skinless chicken breasts (approximately 1 pound)
• 1 tablespoon coconut oil
• 1 large onion, sliced
• 1 tablespoon freshly grated ginger
• 3 cloves garlic, minced
• 2 celery stocks, sliced diagonally
• 2 – 3 carrots, peeled and sliced diagonally
• 1 bell pepper, sliced
• 1 bunch kale, leaves removed from stems and roughly chopped
• ½ cup chicken broth or water
• 2 tablespoons soy sauce, tamari (gluten free if required) or coconut aminos
• 2 tablespoons brown rice vinegar
• 1 teaspoon toasted sesame oil
• 1 tablespoon honey
• Cilantro for serving
• Cashews for serving

1.  Add coconut oil to a large skillet. Add in the sliced chicken and brown on both sides. Remove the cooked chicken to a plate and set aside.
2.  Add a little more oil to the same pan and add in the onions, cooking for 3 – 4 minutes. Add in the ginger, garlic, celery and carrots cooking for another 3 – 4 minutes. Add in the peppers and the kale and continue to cook until they soften.
3. Pour in the chicken broth or water, soy sauce, brown rice vinegar and honey. Stir to combine and add the cooked chicken. Toss and continue to cook until all the vegetables are tender.