Try the 7S Formula

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“Dinner is often a stew of beans or legumes which are awesome for dieting; they give you that meaty satisfaction and both are excellent with whole grain rice or bread” – Nadia Giosia, Canadian celebrity chef

Some time ago I conducted a wellness workshop on fitness and nutrition where I introduced my “7S” Formula for preparing delicious, quick and healthy meals at home.  “7S” stands for seven simply mouth-watering recipe solutions for home cooked meals that are relatively inexpensive and easy to prepare and most importantly – delicious and nutritious to devour. The idea is that all of the meals begin with the letter “S”: soups, stews, sandwiches, salads, stir-fry’s, snacks and smoothies. Even better, the ingredients which make up these meals makes it easy to remember to include lots of fresh produce into your diet to boost your nutrition, improve energy levels and help you lose weight.

Check out the following meal ideas for dinner:

Dinner:  A great time to eat light, yet hearty meals such as stews, soups and stir-fry’s. Consider combining fresh kale, broccoli, spinach, carrots, ginger, mushrooms, cabbage and cauliflower with onions, garlic, celery and olive oil sauté. This vegetable mixture can be cooked lightly in advance, then stored in the refrigerator to later added as a base to soups, stews and stir-fry’s for a delicious, nutritious meal that will tickle your taste buds and keep build your body’s immune defense system running strong with heart loving, bad cholesterol lowering antioxidants to help protect you from disease! How many vegetables you would add to the following mouth-watering dishes?

  • Chunky chicken chili with sweet corn bread muffins
  • Hearty herb chicken and quinoa soup with sweet pumpkin
  • Curry salmon stir-fry with chick peas, peppers and wild rice

The other important point to remember about my 7S Formula is that experimenting with spices really brings out the flavors in your meals, allowing you to use less salt. Celery, for example has a naturally high salt content, so you can add less table salt to your dish. We know that diets high in added sodium contribute to high blood pressure, heart attack and stroke. Ginger and cayenne pepper is excellent for blood circulation critical to heart health. Green leafy vegetables contain iron and calcium important for blood and bone health.

Finally, utilizing the 7S formula enables you to purchase a higher quality of meat, like organic chicken, wild salmon or grass-fed beef without spending “a wing and a leg” (pardon the pun). In many cases the meat added to these dishes is usually stripped, diced or cut into bite-sized pieces. As a result, just 3 – 4 pieces of chicken may actually be enough for a large pot of soup or stew casserole!