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Simple Food

Couscous can be really simple, versatile, and delicious.

For example: sauté garlic, mushrooms, spinach, and fresh diced tomatoes; add a "glug" of white wine, bring to a boil, and add a proportionate amount of dried couscous. Let sit over low heat ~5 minutes. I sometimes sprinkle in some crumbled feta and garnish with fresh-chopped basil.

It takes less than 10 minutes and you can customize with your favorite ingredients. The idea is to sauté your favorite veggies while preserving as much juice as possible. Then add enough wine (or water, or stock) to bring the liquid to adequate levels (check the couscous instructions) and add the couscous.

I buy whole wheat couscous from Trader Joe's. Makes a very healthy side-dish, or even main course.
 
One grilled chicken breast (~150g)
Steamed broccoli
Some brown/wholewheat rice
Cottage cheese
Homemade pesto

Cutting down the carbs is the easiest because they represent the biggest segment of your daily intake. That doesn't mean you have to starve, though. Simply replace e.g. rice with something that has less calories, e.g. broccoli or other vegetables. You feel as full as before but you have eaten less calories. Be careful with pesto as it's mainly oil. However, you still need fat in your diet as well so there is no need to cut all of it. You can still have some of it, just remember that it has calories. Or you can replace it by just seasoning the chicken well.

When I was losing weight, that was pretty much what I ate everyday. Use pork, meat, fish etc so it won't be that boring, just make sure you use low-fat meats (no, bacon isn't one :(). Replace broccoli with another vegetable or salad, too.

Very easy, fast, healthy and tasty. Rule number #1: Seasoning is the way to go. You can make a simple dish taste different every time if you can season it well.
 
I lost 20lbs by dropping processed foods. My favorite dish was relatively easy to prepare.

Take an apple and core it. Then slice it into 4-6 rings. Take some peanut butter and spread it along each ring. Using a knife, slice bits of a banana on the peanut butter-covered apple rings. Top with cinnamon sugar and some blueberries if you life.

Thought I could find a picture somewhere, but I guess not. In any case, it's truly delicious and filling.
 
Super simple?

Wholewheat pasta with a jar of tomato pasta sauce. I blend the sauce so it's smooth. Watch out for salt levels, some jars of tomato-based sauce contain a lot more salt than you'd think. Been a favourite of mine for years :)

Wholewheat pasta and pesto. Green pesto and a sprinkling of pine nuts is nice and light, or if you like intense flavours go down the sun dried tomato pesto route with a drizzle of balsamic vinegar.

If you buy dried wholewheat pasta, buy penne, fusilli, and any other shapes that catch your eye. I use mostly penne, plus a few different types to add variety. The additional textures make a big difference.

Gnocchi and pesto. So easy, gnocchi takes 1-2 minutes in gently boiling water - when it floats to the surface, drain and stir in your favourite pesto.

Houmous and toasted wholewheat pita. There are loads of really tasty varieties of houmous out there, and this makes a very satisfying lunch.

Chilli with brown rice and wholewheat pita. Grab a jar of a nice but simple chilli sauce, combine with mince (I use Quorn). Stuff into warmed wholewheat pitas with a little brown rice. Also works very well with curry.

Generally speaking, if you stick to tomato based sauces they'll be much less fattening and, probably, better for you. If you can make your own, great, but supermarkets usually have a great selection ready-made, whether fresh or in jars. Check the ingredients, though. There are some great tomato-based curry sauces, absolutely no need to buy the ones made with stacks of cream.
 
EricNau said:
Couscous can be really simple, versatile, and delicious.

For example: sauté garlic, mushrooms, spinach, and fresh diced tomatoes; add a "glug" of white wine, bring to a boil, and add a proportionate amount of dried couscous. Let sit over low heat ~5 minutes. I sometimes sprinkle in some crumbled feta and garnish with fresh-chopped basil.

It takes less than 10 minutes and you can customize with your favorite ingredients. The idea is to sauté your favorite veggies while preserving as much juice as possible. Then add enough wine (or water, or stock) to bring the liquid to adequate levels (check the couscous instructions) and add the couscous.

I buy whole wheat couscous from Trader Joe's. Makes a very healthy side-dish, or even main course.
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That sounds amazing! Do you get white wine for cooking or will any white wine do? How much is a "glug"? I love feta cheese.

Hellhammer said:
One grilled chicken breast (~150g)
Steamed broccoli
Some brown/wholewheat rice
Cottage cheese
Homemade pesto

Rule number #1: Seasoning is the way to go. You can make a simple dish taste different every time if you can season it well.
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I've never tried brown/wholewheat rice. How much does it differ from white rice?

roadbloc said:
Stirfry. Works wonders with most food, tastes delicious, very filling, healthy.
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I agree!

miniConvert said:
Super simple?

Wholewheat pasta with a jar of tomato pasta sauce. I blend the sauce so it's smooth. Watch out for salt levels, some jars of tomato-based sauce contain a lot more salt than you'd think. Been a favourite of mine for years :)

Wholewheat pasta and pesto. Green pesto and a sprinkling of pine nuts is nice and light, or if you like intense flavours go down the sun dried tomato pesto route with a drizzle of balsamic vinegar.

If you buy dried wholewheat pasta, buy penne, fusilli, and any other shapes that catch your eye. I use mostly penne, plus a few different types to add variety. The additional textures make a big difference.

Gnocchi and pesto. So easy, gnocchi takes 1-2 minutes in gently boiling water - when it floats to the surface, drain and stir in your favourite pesto.

Houmous and toasted wholewheat pita. There are loads of really tasty varieties of houmous out there, and this makes a very satisfying lunch.

Chilli with brown rice and wholewheat pita. Grab a jar of a nice but simple chilli sauce, combine with mince (I use Quorn). Stuff into warmed wholewheat pitas with a little brown rice. Also works very well with curry.

Generally speaking, if you stick to tomato based sauces they'll be much less fattening and, probably, better for you. If you can make your own, great, but supermarkets usually have a great selection ready-made, whether fresh or in jars. Check the ingredients, though. There are some great tomato-based curry sauces, absolutely no need to buy the ones made with stacks of cream.
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I should have mentioned I'm not a fan of tomato based sauces or pesto. I like your idea of houmous and wholewheat pita. Would you put salad in there as well?
 
Shaun.P said:
I've never tried brown/wholewheat rice. How much does it differ from white rice?
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Well, it actually has a taste :D Seriously speaking, it doesn't differ all that much. When you get used to it (it's not like it's horrible in the beginning, though), you will prefer it over white rice.
 
Hellhammer said:
Well, it actually has a taste :D Seriously speaking, it doesn't differ all that much. When you get used to it (it's not like it's horrible in the beginning, though), you will prefer it over white rice.
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Luvs me some brown rice. :cool:

There is a taste to it and the texture is different but I like it more than white rice.
 
Super Simple Spinach Salad:

Wash a plateful of baby spinach and mix with 1/2 cup cheese. Eat with a fresh whole tomato (because I'm too lazy to cut it). Huzzah!
 
Hellhammer said:
Well, it actually has a taste :D Seriously speaking, it doesn't differ all that much. When you get used to it (it's not like it's horrible in the beginning, though), you will prefer it over white rice.
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BS. White rice is 10X better. :p

I do actually prefer white rice, but brown rice is arguably better for you. I am going to try the half and half mix.
 
If you're looking for super simple, here's what we do once or twice a week:

Simple Pasta + Veggies

Pasta of any shape (get the "super" pasta, etc. with bonus nutrients)
Yellow and Green Squash
Cherry Tomatoes (optional, can be pricey)
Olive Oil (only a tablespoon or so, doesn't take much)
Salt/Pepper

(1) Cook the pasta
(2) Steam the veggies in a skillet or however you desire
(3) Mix the pasta and veggies with some olive oil
(4) Toss around, adding salt/pepper
(5) Eat

I would recommend, if you haven't already, investing in a slow cooker. It's a super simple way to make enormous amounts of good, healthy, inexpensive food. A somewhat-healthy-comfort-food recipe we usually use:

Spicy Potato Kale Soup

Chicken Chorizo Sausage, sliced (4 links)
Potatoes, cubed (6 or so)
Kale (12 cups, washed and de-ribbed)
Chicken Stock (The $2 or $3 can, the amount is really up to you)
2 Onions (White, diced)

(1) Cook the Chorizo in a pan, and try to drain away/dab up any grease.
(2) Toss the chicken stock, potatoes, and sausage, and onions in the cooker
(3) Cook on high for 3 hours, then low for another 4-5
(4) Break the Kale into manageable pieces and toss it in. As long as the soup is still hot, it will wilt and be ready to eat in a minute or two
(5) Season with pepper if desired, then eat!

Keep in mind, of course, that if all you do is eat small amounts of fruit and veggies, you'll lose weight initially, but will get immensely hungry and probably cave. It's okay to eat foods with pasta, potatoes, and lean meats (fish+chicken) as part of a lunch/dinner to keep you energized. Accompanying the above meals with 30-60 minutes a day of exercise is a ridiculously good way to feel good (and full) without breaking the bank or your belt.
 
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Oatmeal - not the instant stuff but the stuff you cook.

I try to eat that several times a week. You can add some flavoring, such as a little brown sugar, or maple syrup.

The soluble fiber will make your colon happy and the bulk of the food will fill you with a relatively low calorie count. I eat this all the time and it helps me maintain my weight and helps with my fiber intake.
 
maflynn said:
Oatmeal - not the instant stuff but the stuff you cook.

I try to eat that several times a week. You can add some flavoring, such as a little brown sugar, or maple syrup.

The soluble fiber will make your colon happy and the bulk of the food will fill you with a relatively low calorie count. I eat this all the time and it helps me maintain my weight and helps with my fiber intake.
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Definitely this. Also, it helps to purchase a carton of blueberries to toss into pretty much anything breakfast-related. Makes oatmeal, yogurt, waffles, and some of the more bland cereals (like Cheerios) much more exciting, and makes it easier to cut back on the added stuff like brown sugar and syrup.
 
maflynn said:
Oatmeal - not the instant stuff but the stuff you cook.
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Even instant oatmeal is decent if you buy the stuff that has the least amount of salt and sugar. I get the Trader Joe's brand for quick mornings. That being said, I prefer to cook up some steel cut oats with cinnamon and fresh apple. (Whoa)

You can put that in the fridge and then heat it in the microwave in the morning.

Found this nice calculator earlier... Gives you a nice idea of what your caloric intake should be.

http://www.freedieting.com/tools/calorie_calculator.htm
 
Shaun.P said:
That sounds amazing! Do you get white wine for cooking or will any white wine do? How much is a "glug"? I love feta cheese.
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Any white wine will do; I usually buy a cheaper wine for cooking, though. Red will even work too.

A "glug" is however much you need, really. If your sautéing has resulted in ~1/4 cup of liquid, and your box of couscous calls for 1/2 cup, then add 1/4 cup of wine. Or if your sauté pan is dry, then you'll need to add the full amount of wine (or some wine and some water/vegetable stock).

I usually choose veggies that generate their own liquid, which adds more flavor to the couscous. Tomatoes, spinach, etc. Also, experiment with your favorite spices! :)

That's what I really like about cooking with couscous; you can have it two nights in a row, but depending on what you add, it can taste like two entirely different dishes.

Oh, don't forget a dash of salt. :eek:
 
wpotere said:
Even instant oatmeal is decent if you buy the stuff that has the least amount of salt and sugar. I get the Trader Joe's brand for quick mornings. That being said, I prefer to cook up some steel cut oats with cinnamon and fresh apple. (Whoa)
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I've tried trader joe's and that is good.

I haven't tried steel cut oats before, do they take very long to cook?
 
I make simple dishes with whole grain rice rather frequently. A little impromptu stir-fry using a tiny bit of olive oil to cook up some peppers, onions, and other veggies is always excellent. Thrown it in over the rice, season to taste, and enjoy.

Two eggs in the morning... Poached... Can't get any simpler than that.

In trying to maintain a healthy, consistent weight, I've found that eating the same dishe often is a good way to keep tabs on exactly what you are consuming (and in turn, how that might affect your weight).
 
Shaun.P said:
As part of my commitment to lose weight

I have in mind is to boil some rice and fry it in vegetable oil
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fail.

The best bet for weight loss and "Simple" food is very easy :

- Cut the grains/breads/starches. You must still eat these (Fiber is important after all), but limit yourself to whole-grains as much as possible and watch the calories.
- Increase fruit/vegetables, but mostly vegetables (fruits have more natural sugar and thus more calories).

Salads, with some whole-grain croutons (make these yourself with bread and a toaster if need be, quite easy) are about the simplest meal you can throw together. Use vinegar based dressings instead of oil based dressings for lower calorie count and use lean, poultry meats or fish for protein.

For supper I just had a 385 calorie salad :

- Grapes
- Pomagranate seeds
- Mix of romaine lettuce/roquette
- Strawberry vinegar dressing
- Grilled (not fried) chicken.
- A few croutons, 100 calories worth.

This was quite filling and very low in calories. Good for weight loss or to counter balance a huge lunch (I ate out and was stuck at Ikea, god damn meatballs...).
 
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Hellhammer said:
Well, it actually has a taste :D Seriously speaking, it doesn't differ all that much. When you get used to it (it's not like it's horrible in the beginning, though), you will prefer it over white rice.
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It's pretty different, man!

The texture is totally different, it's really chewy, and noticeably much more filling.

It also takes about double the length of time to cook, so that's something to consider.

I personally go for white basmati rice, although it's white, it's not as high GI as standard white rice, though if you're eating it with meat and veg, individual ingredient GIs tend not to matter too much anyway.
 
Koodauw said:
BS. White rice is 10X better. :p

I do actually prefer white rice, but brown rice is arguably better for you. I am going to try the half and half mix.
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Have you tried wholegrain rice? I don't like brown rice all that much either but wholegrain is a lot better. The best thing is, it has better nutrition as well, at least from what I've found here in Finland.

NutsNGum said:
It also takes about double the length of time to cook, so that's something to consider.
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There are quick-cook ones too. I have one that takes 8 minutes to boil. Yet it has better nutrition than the same brand's 35min one :D
 
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