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Save Time and Still Eat Well in the Busy Entrepreneur’s Kitchen

By Melissa Brown, MD

Amanda Meyers, Karen Robinson, Karen Sammer, Phoenix Grace, Supriya Nabar

Entrepreneurs often have many balls in the air at one time. Unfortunately, that sometimes means you drop the ball on your own self-care. That happens when you put self-care on the back burner and you don't always make the best nutrition or food choices to eat as well as you could.


How many times have you skipped meals or grabbed something less than healthy because you were 'in the zone' with your content creation or some task for your business?


Or maybe you're hustling long stressful days with a product launch or virtual summit/virtual conference, putting out fires constantly all day and you realize late at night that you totally forget to eat? (Or even go to the bathroom?!)


Amiright?


A little planning, advance prep work, and use of tools like slow-cookers and insta-pot cookers can save the day for your food needs and that of your family's too!


I've asked some of my fellow entrepreneurs to share a healthy time-saving recipe they use for those ‘hair on fire’ times when you’re launching a product, knee-deep in research, or your website and technology is just not cooperating.


You’ve still gotta eat (and your family does too!), so instead of throwing a bologna sandwich at them and calling it a day, with a little advance planning, you can save yourself a lot of time, stress, and cleanup. And still eat healthy meals.


So save these recipes or bookmark the page to try one or all of these recipe ideas. What you’ll end up  with are some healthy recipes handed down from other busy entrepreneurs who understand what it’s like to be pulled in many directions at once. You’re not alone.

The Recipes

Melissa Brown, MD 

Melissa's Go-To Slow-Cooker Recipe: Chicken Soup

I make this in my slow-cooker every 1-2 weeks during the fall and winter. I still make it in warmer weather but not as often. This dish is quick, easy to set up and then forget it.

You can experiment with different spices and herbs, too. It truly comes out a little different every time I make this dish.


The soup also freezes well. I usually try to freeze a quart of it when I make it but it goes over so well with the family, it usually disappears before I get a chance to freeze it!  Enjoy this recipe and please share pictures in the She's Got Content Facebook Group of you enjoying your finished dish!

Slow Cooker Chicken Soup

Serves 6-8  Prep time: 15-20 min. Cook time: 4-8 hours in slow cooker

Ingredients:

3 tablespoons olive oil
1 large yellow onion, diced
2 large carrots, peeled and chopped
2 stalks celery, chopped
4 cloves garlic, minced
1 teaspoon Italian seasoning
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon crushed red pepper flakes (or to taste)
1/2 teaspoon sea salt (or to taste)
1- 2 pounds boneless skinless chicken breasts (depends how meaty you want it)
8 cups chicken broth (2-large boxes)

Instructions:

Step 1: Saute the onions, carrots and celery until onions are translucent. About 8-10 minutes. Add garlic and all seasonings, including salt. Heat another 1-2 minutes until garlic is fragrant but not browned.

Step 2: Transfer the cooked vegetables into a 6-quart slow cooker.

Step 3: Put the whole chicken breasts in the slow cooker and pour chicken broth in. Give a good stir and put lid on.

Step 4: Cook on high for 4 hours or 6-8 hours on low. (Avoid removing the lid until done.)

Step 5: When done, remove the chicken breasts and shred with a fork or knife and return to pot. Serve.

Pro Tips:

Skip chopping the vegetables and save time--buy pre-chopped combo (mirepoix) or buy each vegetable pre-chopped separately. 

The chicken breast can be cut up while raw, but here's a tip to save time and clean up! Throw the chicken breasts into the pot whole--you can easily shred it once it's cooked.

Optional: cook some rice or pasta separately and spoon a cooked portion into a bowl, then ladle soup over that into individual bowls. When the starch is cooked into the soup, it becomes very thick and stew-like which is why I like it separated.


Supriya Nabar 

Nutrition Coach, Cookbook Author, Food Entrepreneur

Supriya Nabar

Supriya Nabar is the Founder and CEO of Supriyaskitchen22. She has a Masters in Nutrition from Columbia University and a Masters in Plant Genetics from India. She is a Cookbook Author and Food Entrepreneur.

Supriya’s audience includes people who want to eat healthy and nutritious food.

Oven Roasted Vegetables

Supriya’s time-saver recipe is Oven Roasted Vegetables. She loves this time-saving recipe, since the vegetables go into the oven allowing you to work on other dishes while the vegetables cook on their own. It’s mostly hands-off after you prep your veggies. You can make this dish in large amounts and store it in the freezer in small packets according to your needs.

Oven Roasted Vegetables With Feta Cheese
Serves 4-6  Prep time: 20 min. Cook time: 30-40 min
Ingredients:

1 head Cauliflower, broken into small florets
4 to 6 Carrots, peel and cut into 1 to 2 inch pieces
2 Parsnips, peel and cut into 2 inch pieces
2 to 3 Zucchini, cut into 2 inch pieces
1 pound Brussel sprouts, cut into halves
1 cup cooked White Beans or canned beans, drained
2 teaspoon of Cumin powder
2 to 3 Tablespoons Olive oil
1 teaspoon Salt
1/2 cup Feta Cheese crumbles

Dressing for the Vegetables:

3 Tablespoon, Lemon juice
2 to 3 tablespoon, Olive oil
1 cup Parsley, chopped
1 teaspoon Salt

Directions:

Preheat the oven to 375 degrees. Using at least 2 large sheet pans, put single layer of carrots and cauliflower florets on one. Put single layer parsnips, zucchini and brussel sprouts on the other. Add olive oil, a little salt, and cumin powder, spreading it on all the vegetables.  Cook this in a single layer for 30 to 40 minutes or until done. Vegetables should be soft.

Once the vegetables are done, transfer into a large bowl. Add cooked white beans. Add dressing, toss, and top it with feta cheese and chopped parsley. Serve it at room temperature or slightly warm.

Please Note: You can make the dish earlier. Heat it and then add feta cheese and serve. Please make sure not to add too much salt to this dish while cooking since the feta cheese is quite salty. 

Vegan alternative: Just skip the feta cheese or use a plant-based feta cheese substitute.


Amanda Meyers

Freelance Photographer, Stock Photo Library 

Amanda Meyers

Amanda Myers is a freelance photographer, who specializes in creating  stunning photos of Pets and Products.

Amanda has 5 cats who love to model with pet products. Amanda
photographs many products for humans, too, such as jewelry, shoes, home decor, subscription boxes, teacher worksheets, Amazon products, and lots more.

You can find Amanda's website at Create Meow, which also features beautiful stock photography.

Tuna Tomato Salad

Amanda says home-grown or tomatoes from her local Famers' market are the best. She likes eating her Tuna Tomato Salad with tortilla chips.


When Amanda makes this Tuna Salad recipe, she always shares some of the plain tuna with her cats. 😺 Sharing is caring!

Tuna Tomato Salad

Single serving. Prep time: 10 minutes (or longer if you're sharing with your felines!)
Ingredients:

1 - 2.6 oz tuna pouch
¼ cup sweet relish
¼ cup light mayo
1 large tomato
1-2 cups lettuce
¼ cup shredded mozzarella cheese
1 tablespoon cashews
Italian Dressing (or salad dressing of your choice)

Instructions:

Mix together tuna, relish, mayo in a bowl.
Cut off the top from the tomato and use a spoon to scoop out the middle of the tomato. (Chop these tomato pieces to sprinkle on top of the assembled salad.)
Scoop the tuna mixture and stuff it inside the tomato.
On a plate spread out the lettuce and put the stuffed tomato in the middle.
Sprinkle the cheese and cashews on top of the salad.
Drizzle Italian dressing or your favorite dressing on top and serve.

Optional: Add other veggies such as shredded or chopped carrots, onions, broccoli, cauliflower, or celery for more fiber and crunch.


Phoenix Grace

CEO (Chief Empowerment Officer) of Life in Bloom!

Phoenix Grace

 Phoenix's Story:

"God told me, “You have walked through fire and survived, now you will rise from the ashes and thrive”, so I DID! I am a literal burn survivor (climbed up on a stove when I was 2 1/2 and have burns from the waist up) and I have also walked through figurative fire. Now, my life is being restored 10 fold. I am a mom, a designer, a business owner, and most importantly a Child of God and Daughter of the King."

Phoenix promotes products and services that empower women to be who they were created to be and live life in full bloom (physical, mental, emotional, and spiritual health) on her website, Life In Bloom.

Mango Black Bean Salad

Phoenix likes to add one chopped avocado to this dish just before serving. She suggests if you are really pressed for time, you can add frozen mango and frozen avocado. The texture will change to be more like a salsa, though.
 

Phoenix also likes to serve this on top of mixed greens for even more variety/nutrition. Also, feel free to add tortilla chips, salsa, sour cream or whatever you would like to make it your own!

Mango Black Bean Salad

Serves 6. Prep time: 15 min.
Recipe originally published at iFood Real.

Ingredients:
2 medium or 3 Ataulfo mango chopped
1 large tomato chopped
1 large bell pepper chopped
1 cup corn cooked or frozen (thawed)
15 – 19 oz can black beans rinsed and drained
1/2 cup cilantro finely chopped
2 tbsp red onion minced
2 tbsp olive oil extra virgin
1 lime juiced
2 tsp cumin ground
1/2 tsp salt
red chili pepper flakes to taste

Instructions:
In a large bowl, put all the above ingredients. Gently stir to combine. If time allows, chill in the fridge for a few hours for flavors to blend. If adding avocado, chop and add to salad just before serving. Stir gently to be sure dressing coats all avocado pieces.

Serve cold with chicken, grilled shrimp, grilled or canned salmon, or add cooked quinoa to make it one complete meal.

If you make ahead, refrigerate without olive oil, lime juice and salt for up to 24 hours, and then add before serving.


Karen Robinson

Counseling/Coaching Services + eCommerce Stores

Karen Robinson

 Karen Robinson is a licensed clinical social worker in the State of Virginia with 23 years of experience. Her expertise is in trauma healing and recovery. Karen started “Heal Thrive Dreams, LLC” with her daughters, to create more impact for trauma survivors globally.

Karen provides coaching and counseling services as well as runs a full service digital agency, and ecommerce stores. 

Find Karen on the net at Heal Thrive Dream, LLC and Heal Thrive Dream Ecommerce Empire, LLC

Karen's Kitchen Sink Minestrone

Busy moms and entrepreneurs know that planning dinner can be stressful with business launches/deadlines, children’s activities, and running a functional household. Is it no wonder McDonald's is convenient?


Karen's solution? Get out a pot and throw in the kitchen sink! 

Karen's Kitchen Sink Minestrone

Serves: 6 / Prep Time: 15 min / Cook Time: 30 min 

Ingredients:

  • Diced onions & garlic (pro tip - purchase already diced or minced)
  • Olive Oil
  • Chicken or Veggie broth (2 cans)
  • Crushed tomatoes, diced tomatoes (largest cans)
  • Kidney beans (one can)
  • S&P, basil, oregano
  • Green beans (leftovers)
  • Carrots (leftovers)
  • Celery (diced)
  • Other leftover veggies from the fridge (diced - consider corn, zucchini, squash, etc)
  • Pasta (any shape and size leftover in the pantry)
  • Optional ingredient: Substitute ground basil with fresh for extra flavor
  • Optional ingredient: Freshly shredded parmesan cheese to top bowls

You will also need:

Skillet, stock pot, timer, and a hungry family

Nutritional Information:

Healthy, of course!

Directions:

1. Heat olive oil in a skillet to saute onions and garlic.    

2. Add remaining veggies and cook until tender.

3. Add in seasonings, stir and cook for 2-3 more minutes.

4. Boil broth and tomatoes in stock pot, add in kidney beans, veggies and pasta (10 min)

5. Season as desired

6. Kiss your mom for giving you yummy soup!


Karen Sammer

Certified Nutrition and Health Coach

Karen Sammer

 Karen Sammer, Certified Nutrition and Health Coach helps women living with or at risk for developing chronic illness like heart disease, diabetes, obesity, high blood pressure, high cholesterol
. . . anything we can manage through lifestyle and nutrition.

Karen is a breast cancer and heart attack survivor and she walks her talk. She can be found on the web at Your Power Your Health

Karen's Story

"As a cancer and heart attack survivor, eating and living well has been my focus for many years. Because of my own transformation, losing 135 pounds and keeping it off, and feeling better than I did in my 30s, I am passionate about helping other women find what I have found. 


I love this recipe because I can double it and make enough for my husband and me to eat for a few days. It's vegan which is great for anyone who is trying to ease into a meatless lifestyle."

Oven-Baked Chickpea Ratatouille 

Serves 4-5  
Prep Time: 30 minutes
Cook Time: 65-75 minutes 

This dish is much like ratatouille in appearance, but uses chickpeas and an original spice combination. The flavors are complex and the preparation minimal! Perfect for the busy entrepreneur!

Ingredients:

3½ - 4 cups cooked chickpeas
1 ¼ cups red onion, finely chopped
3 - 4 medium-large cloves garlic, minced
1-28 ounce can (796-ml) diced tomatoes (see note)
½ cup red or orange bell pepper, diced
2 tablespoons apple cider vinegar
1 tablespoon freshly grated ginger
2 teaspoons pure maple syrup or agave nectar
2 teaspoons mustard seeds
2 teaspoons dried basil
1 teaspoon dried oregano
½ teaspoon dried rosemary
1 teaspoon sea salt
⅛ teaspoon allspice
freshly ground black pepper to taste
2 dried bay leaves

Instructions:

Preheat oven to 400° F. 

In a large, deep casserole dish, combine all ingredients except bay leaves. Stir through until well combined, then embed bay leaves in the mixture. 

Cover and bake for 30 minutes. Stir through, cover, and bake for another 35-45 minutes, until onions are tender and translucent (stir through once more during baking).
Remove bay leaves and serve over quinoa or brown rice. 

Chef's Notes:  

Use regular diced tomatoes, or Italian flavored or fire-roasted tomatoes for a twist. 

Try making burritos with leftovers. Spoon the mixture onto whole-grain tortillas, roll up and place in a baking dish, then bake until golden. 

This makes a large batch, but portions can be refrigerated or frozen.
(Original recipe published by Dreena Burton / Vive le Vegan! )

A little forethought and planning will go a long way to help keep you and your family fed with healthy and delicious food.

Which of these recipes will you try first? Leave a comment in the section below and post your pictures of your culinary results over in the She's Got Content Facebook Group, so we can all drool over your delicious results.

About the author

Dr. Melissa Brown's career journey has always had an element of teaching. After retirement from clinical pediatric practice, Dr. Brown has taught and mentored as a healthy lifestyle coach, author, and speaker. She currently teaches solopreneurs and coaches how to stop being the world's best-kept secret. Her mission is to help you: Create great content. Impact people. Change the world.

  • mmm mmm mmmmmmmm these recipes made my mouth water and made me want to get out my crock pot and get started – which to choose first – I want to try them all… I will definitely be saving this blog post to come back to. Thanks for sharing these delightful recipes.

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