What Does a Nutritarian Eat At Her House?

I like to call myself a Nutritarian, because I concentrate on eating nutrient-rich, colorful foods from a wide spectrum of vegetables, lots of greens, fresh fruits, nuts and seeds. I avoid animal products and I avoid processed foods. Because of my food choices, I’m often asked what I eat. So I thought I’d share a bit of what I eat at my house.

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As some of you have already seen on this website and on my FB page, I like to share pics of my goodies. In fact, some of you have expressed coming to live with me. I hope you know how flattered I am!!!

So I took some time and jotted down what I typically eat at my house. What I’ll be sharing is a “snap shot” of what I generally eat. After doing this task, I was pretty amazed. No wonder I’m never hungry!  I eat a variety of tasty, healthy, simple foods. And I eat a lot.

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I love soups. I love “one pot” dishes. Having things like soups and stews already to go in the fridge or made ahead and portioned out in the freezer can mean all the difference for me. This way I always have something that is absolutely delicious waiting for me. No excuses.

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You’ve seen me share on FB some of my weekend cooking fests.

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It’s fun and the house smells wonderful. Go ahead and get the entire family involved. And if it’s just you, well turn on the music and have fun getting everything out-of-the-way for the week.  Yes, I love to cook, but I also like to do so with simple ingredients that I can easily find in the community that I live, Cottage Grove, OR, or a shopping trip to the neighboring community of Eugene, OR. Especially, since they’ve added the wonderful Natural Grocers. I love that store!!

So here’s what Karen typically does at her house:

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I Do Eat

  • At least 3 fruits each day (berries, apples, bananas, grapes, melons, etc.)

 

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  • At least 1 huge salad each day (containing fresh greens such as lettuce, spinach, kale, cabbage) with onions and tomatoes and shredded cruciferous veggies on top
  • Veggies like broccoli, cauliflower, onions, carrots, cucumbers, kale, peppers, zucchini, string beans, snap peas, artichokes, asparagus, eggplant, zucchini, kale, collards, cabbage – green and purple

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  • Onions and cooked mushrooms daily

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  • A double-sized serving of steamed greens like kale, chard, collards, Swiss chard, etc.
  • 2 to 3 servings of steamed or cooked, non-starchy vegetables as I can eat – I get these from my soups, chilies and stews

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  • At least one cup of cooked beans/legumes/lentils (black, red, white, chick peas, etc.). I put some on my salads or I put them in my stir-frys or soups or stews

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  • Avocados. These are a wonderful source of healthy fat

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  • 1 oz of raw nuts or seeds each day (I try to have walnuts or cashews, sunflower seeds, chia seeds, and ground flax seeds daily— so good sprinkled on salads)
  • About 1 cup of some typed of cooked whole grains or a small sweet potato
  • Nutritional yeast, 1 – 2 tablespoons, sprinkled on my soup or chili, or salad, on popcorn, into my dressings – it’s not hard to find a way to add it to my food.
  • Soy milk
  • I like coffee (1 – 2 cups a day) and green teas and coconut water

I Don’t Eat

  • Processed foods (except a couple of types of breads – but bread is not a huge part of my diet)
  • Dairy
  • Eggs
  • Meat
  • Poultry
  • Fish
  • Sugars (including agave nectar, Sucanat, Stevia, or any of the artificial stuff

I Eat Very Little

  • Oil, including olive and coconut oil and plant-based buttery spreads
  • Coconut Palm Sugar, pure maple syrup (when used in recipes it’s in limited amounts)
  • Alcohol – when I do, it might be a one special beer or a glass of wine with friends

My Meals

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I find that eating the same basic breakfast makes my life pretty simple. I usually eat oatmeal with chia seeds, and berries and one other fruit.

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When I do change my tune, it’s usually some sort of smoothie. Green smoothies – I do like those!

Lunch is usually one of my REALLY BIG MEGA salads.

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Veggie.Bean Soup pic

Or a mini-mega salad with some soup or chili

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I like to have fun with dinner, I’m always playing around with my food and recipe ideas but when I make something, it’s usually a big batch.Even though it’s just me at home now.

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I don’t mind eating the same thing two nights in a row. I don’t mind eating something for dinner and saving a serving for lunch the next day.

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When I grill something, I grill a few servings.

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When I roast my veggies, I roast a big batch so I can use them in my salads over the next few days.

DSCN0333Most of my meals are versatile in that I’ll make a big chunky soup one night and then the next night I’ll scoop out a cup or two and spoon it over some quinoa or brown rice; and it’s a completely different meal for me. Just the fact that I don’t have to start from scratch works for me.

Here are some ideas for you

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Breakfast Ideas

  • Fruit with nuts
  • Or oatmeal: easy recipe: ¼ oatmeal plus 1 tablespoon chia seeds, add ¼ cup pomegranate juice and ½ cup plain water and let soak overnight or about 30 minutes. Cook up and eat with 1 cup of berries and a tablespoon of walnuts.
  • Or a Green or Berry smoothie

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Lunch Ideas

  • A very large salad with beans and a simple homemade dressing
  • Or a simple hummus sandwich with tomatoes, onions, cooked mushrooms, and spinach or hearty romaine lettuce with a smaller bowl of veggie soup or chili
  • Or a big bowl of lentil or bean chili or a hearty vegetable soup
  • Or a bowl of soup and mid-sized salad

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Dinner Ideas

  • A smaller more simple salad
  • Or cut up veggies with some hummus dip with a
  • Stir-fry of veggies and tempeh
  • Or Veggie chili, soup, or stew
  • Or thick veggie tomato sauce with lentils served zoodles of zucchini or over rice or quinoa
  • Or Lentil Bolognese over pasta, rice, quinoa or zoodles or spaghetti squash
  • Or Vegetarian Neatloaf with a side of steamed veggies and a small sweet potato
  • Include a small sweet potato, or serving of winter squash if desired to help feel more satisfied

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Snack Ideas

I don’t snack too much but when I do it’s one of my fruits for the day. When I watch a fun movie, I like air-popped popcorn with nutritional yeast or a tablespoon of dark mini-chocolate chips. I LOVE my frozen banana treats as well as my date chia energy bites that I can whip up in no time. (If after eating your meals your aren’t feeling satisfied do make sure you are eating your daily fruit. You can also always eat anything on the “What I Do Eat” list and try adding a small sweet potato at dinner  (my son finds this helpful and filling).

  • Fruit, including frozen all-fruit desserts – and cooked fruit, like a baked apple or pear
  • Cut up raw vegetables with hummus
  • Mini-peppers with hummus
  • Cherry tomatoes
  • Air-popped popcorn with nutritional yeast
  • Homemade kale chips

(I don’t eat nuts as a snack food – I eat them with other foods like on my salads, or in my oatmeal because eating them with other foods allows those foods nutrients to be absorbed by the body better).

So, there you go. As you know, this is just a “snap shot” of what I eat. And I do mix things up a bit. Don’t get in a rut. There’s no reason for any of that! If you have any question, please ask!

Cheers, Karen

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About karenlynnesnyder

I support others to better health through plant-strong eating and healthy lifestyle choices. I hope my information here helps you with your journey.
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2 Responses to What Does a Nutritarian Eat At Her House?

  1. Mary Rose Scott says:

    Good Afternoon Karen, I follow your blog on food and it’s been very supportive of my similar food choices. You look wonderful and seem so very happy. I’m watching you. Thanks for all you post.

    Liked by 1 person

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