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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Slow-Cooker Kale & White Bean Stew

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    Warm up to a hearty bowl of soup made with winter vegetables and protein-rich white beans. Comforting spices like oregano and thyme build flavor, while Parmesan provides an irresistibly savory finish.

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    Slow-Cooker Kale & White Bean Stew
    Servings: 6
    Ingredients
    • 4 cups vegetable broth
    • 2 15 ounce cans white beans, rinsed
    • 1 28 ounce can diced tomatoes
    • 1 cup tomato sauce
    • 2 medium carrots thinly sliced
    • ½ medium onion diced
    • 2 cloves garlic minced
    • 1 tablespoon tomato paste
    • ½ teaspoon dried oregano
    • ½ teaspoon dried thyme
    • ½ teaspoon smoked paprika
    • 4 cups Tuscan kale chopped
    • 1 teaspoon salt
    • 2 tablespoons grated Parmesan cheese
    • 1 tablespoon za'atar Optional
    • 6 slices toasted crusty bread
    Instructions
    1. Combine broth, beans, tomatoes, tomato sauce, carrots, onion, garlic, tomato paste, oregano, thyme and paprika in a 3 1/2-quart slow cooker. Cover and cook on High for 3 1/2 hours. Stir in kale. Cover and cook until the kale is tender, 10 to 15 minutes. Stir in salt. Top with Parmesan and za'atar, if using. Serve with bread.

    You can find more details about this recipe at eatingwell.com.

    Meal Prep For People Who Don’t Got The Time

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    Meal prep can be a major challenge for people who have busy work or school schedules…where do you find the time? Today we’re going through each step of our meal prep guide, from having an organized kitchen to gathering inspo for meals. By the end of this episode, you’ll be able to confidently make meals that are satisfying and enjoyable. 

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    In This Episode We’ll Cover:

    • How to organize your kitchen to make meal prep easier
    • Our favorite kitchen tools for meal prep
    • Our top resources for meal inspo
    • The importance of convenience foods 
    • Meal ideas that are easy and quick to prepare + MORE!

    3 Ways You Can Support This Podcast:

    • Rate
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    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    Black Bean & Mushroom Enchilada Casserole

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    Mushrooms and creamy black beans spiced with cumin and oregano create the filling for this vegetarian enchilada casserole. Pepper Jack adds nice flavor, but you can substitute regular Monterey Jack cheese if you don’t want the heat.

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    Black Bean & Mushroom Enchilada Casserole
    Servings: 4
    Ingredients
    • 1 15 ounce can black beans, rinsed
    • ½ cup vegetable broth
    • 2 tablespoons extra-virgin olive oil
    • ½ medium onion chopped
    • 1 teaspoon ground cumin
    • ½ teaspoon dried oregano
    • ½ teaspoon smoked paprika
    • ¼ teaspoon salt
    • 8 ounces sliced button mushrooms
    • 8 6 inch corn tortillas
    • 1 cup red enchilada sauce divided
    • ½ cup shredded pepper Jack cheese
    • 1 avocado sliced
    • ¼ cup cilantro chopped
    Instructions
    1. Preheat oven to 350℉.
    2. Place beans and broth in a blender or food processor; blend until thick and saucy, about 10 seconds.
    3. Heat oil in a medium pan over medium heat; add onion, cumin, oregano, paprika and salt; cook, stirring frequently, for 3 minutes. Add mushrooms; cook, stirring frequently, until the mushrooms begin to release their liquid, about 2 minutes. Add the pureed beans and simmer, stirring frequently, until thickened slightly, about 5 minutes.
    4. Place tortillas on a microwave-safe plate. Microwave on High until the tortillas are pliable, about 1 minute.
    5. Spread 1/4 cup enchilada sauce on the bottom of a 9-by-13-inch casserole dish. Add about 1/3 cup black bean filling to each tortilla; roll and assemble, seam-side down, tightly in the casserole dish.
    6. Pour the remaining 3/4 cup enchilada sauce over the enchiladas, spooning the sauce onto the tortillas so they're completely covered. Top with cheese. Cover with foil and bake until melted and bubbly, 25 to 30 minutes. Serve with avocado and cilantro.

    You can find more details about this recipe at eatingwell.com.

    What Does Healthy Eating Even Mean Anymore?

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    People throw around the term healthy eating so frequently that it’s become wrapped up in confusion and vagueness. The everyday person doesn’t even know what it means anymore and oftentimes, “healthy eating” is actually masked as disordered eating. We’re here to provide some clarity on what healthy eating means and also leave you with some practical information on how to eat healthier.

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    In This Episode We’ll Cover:

    • What healthy eating IS and what healthy eating IS NOT 
    • How to put together a healthy plate 
    • Why you should eat different food groups 
    • How to figure out how much you should be eating 
    • Our favorite balanced meal ideas + MORE!

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes here! 

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    Slow-Cooker Buffalo Chicken Chili

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    If you like Buffalo wings, you’ll love the flavors in this warm, hearty chili that comes together easily in the slow cooker. Sour cream helps cut the heat, but you could also use plain strained yogurt.

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    Slow-Cooker Buffalo Chicken Chili
    Servings: 6
    Ingredients
    • 1 pound boneless skinless chicken breast
    • 1 15 ounce can black beans, rinsed and drained
    • 1 15 ounce can chickpeas, rinsed and drained
    • 1 15 ounce can diced tomatoes
    • 1 15 ounce can tomato sauce
    • ½ medium onion finely chopped
    • 1 cup chicken broth
    • ⅓ cup Buffalo sauce
    • 2 tablespoons extra-virgin olive oil
    • ½ teaspoon dried oregano
    • ¼ teaspoon garlic powder
    • ¼ cup crumbled blue cheese
    • ¼ cup sour cream
    Instructions
    1. Combine chicken, beans, chickpeas, tomatoes, tomato sauce, onion, broth, Buffalo sauce, oil, oregano and garlic powder in a 5- to 6-quart slow cooker. Cover and cook on High for 4 hours. Remove the chicken and place on a cutting board. Let cool slightly; roughly shred with two forks and return to the slow cooker. Stir in blue cheese and sour cream.

    You can find more details about this recipe at eatingwell.com.

    Is Protein Overrated?

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    Why do carbs and fats get so much shade? It seems like protein is always the “it” girl and in the world of nutrition misinformation, fats and carbs have historically been associated with weight gain, which has created fear around these food groups. Today we’re talking about whether or not protein provides more nutritional benefits than carbs and fats.

    CLICK HERE TO LISTEN!

    In This Episode We’ll Cover:

    • The historical context behind the demonization of fats and carbs 
    • How the desire for thinness has been a driving factor behind fat/carb restriction 
    • Whether or not some macronutrients are more beneficial than others
    • The importance and functions of each macronutrient in the body 
    • Foods that contain each of the macronutrients and how to put together a healthy plate + MORE! 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes here! 

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    © Food Heaven Made Easy