Welcome to my blog. You will gradually start seeing changes to the website and maybe the name, but we will always be here helping shift workers with getting the help they need to have more energy, stamina, and sleep. We strive and pride ourselves in helping our fellow shift workers live a happier, healthier life one shift at a time! Today’s post is some recipes that you can make and take to work to keep you energized and full, that is full of the proper nutrients that you need. Let’s dive in and see what we can cook up today.
Minestrone
Ingredients
| 1 Tbsp | canola oil | |
| 1 cup | thinly sliced leek | |
| 1/2 cup | thinly sliced carrot | |
| 1 1/2 cup | quartered and sliced zucchini | |
| 1 cup | chopped ripe tomato | |
| 1 cup | chopped bell pepper | |
| 6 cups | low-sodium vegetable stock | |
| 1 | sprig fresh thyme | |
| 4 | garlic cloves, minced | |
| 2 cups | chopped kale, spines removed | |
| 1 cup | cooked ditalini pasta | |
| 1 cup | cooked green lentils | |
| 1/4 cup | chopped fresh basil |
Instructions
Step 1 Heat a large saucepot over medium heat. Add oil and swirl to coat. Add leeks and carrots. Cook 3-5 minutes.
Step 2 Add zucchini, tomato, and red pepper and cook for another 3 minutes.
Step 3 Add stock, thyme, and garlic and bring to a gentle boil. Reduce heat to a simmer, cover and cook for 10 minutes.
Step 4 Stir in kale, cooked pasta, and lentils and simmer for another 5-10 minutes or until the vegetables are tender.
Step 5 Remove the thyme sprig. Season the soup to taste with salt and pepper. Portion into bowls, garnish with fresh basil and serve.
One Skillet Chicken Rotini
Ingredients
| 1 tsp | dried thyme leaves | |
| ½ tsp | salt | |
| ½ tsp | pepper | |
| 3 tbsp | all-purpose flour | |
| ½ cup | sodium reduced chicken broth | |
| 4 cups | milk, heated until steaming | |
| 2-1/2 cups | uncooked whole grain rotini pasta | |
| 2 cups | thinly sliced carrots, cut in half if large | |
| 2 cups | chopped cooked chicken | |
| 4 cups | baby spinach | |
| 3 tbsp | apple cider vinegar | |
| 1 cup | chopped tomato |
Instructions
Step 1 ln large deep nonstick skillet, melt butter over medium-high heat. Add garlic, onion, mushrooms, thyme, salt, and pepper. Cook, stirring occasionally, until mushrooms are browned and most of the liquid has evaporated 6 to 8 minutes.
Step 2 Whisk flour into broth and stir into skillet; cook stirring until thickened, about 1 minute. Stir in hot milk, pasta, and carrots; bring to simmer, stirring often. Adjust heat as necessary to maintain simmer; cook stirring often until pasta is almost tender, about 10 minutes.
Step 3 Stir in chicken; simmer for 3 minutes or until chicken is warm and pasta is al dente. Stir in spinach one handful at a time. Stir in vinegar; cook until spinach is wilted. Spoon into bowls, sprinkle each with tomato and cheese.
* One tip about the butter, for a healthier version, I use Ghee instead of butter. I cannot have dairy, so we use a lot of Ghee when cooking and it has the same taste as butter.
Spinach and Mushroom Lasagna
Ingredients
| Whole wheat lasagna noodles | 9 |
| Olive oil | 1 Tbsp |
| Red onion, diced | 1 cup |
| Mushrooms, sliced | 4 cups |
| Cloves of garlic, minced | 3 |
| Baby spinach, washed and dried | 1 bag (10 oz) |
| Tomato sauce | 1 jar (about 2 ¼ cups) |
| Pepper | To taste |
| Light feta cheese | 1 cup |
| Light ricotta cheese | 1 container |
| Light mozzarella cheese, shredded | cups |
Instructions
- Preheat oven to 375º F (190º C).
- Cook the lasagna noodles according to package directions. Drain and set aside.
- To make the sauce: Heat oil in a large sauce pan over medium heat. Add onions and mushrooms and cook for 10 minutes. Add garlic and spinach. Cover and cook until the spinach is wilted. About 5 minutes. Uncover and cook on medium heat for about 10 minutes or until most of the liquid has evaporated. Add the tomato sauce and pepper.
- To make the lasagna: Line the bottom of a 9×13 inch baking dish with 3 noodles. Top with ½ of the ricotta cheese, ½ of the sauce and ½ of the feta cheese. Repeat. Place the final 3 noodles on top and cover with mozzarella cheese.
- Bake for 30 minutes or until the cheese is starting to brown.
This is just a few to get you started. I hope these recipes inspire you to cook ahead of your shift to eat healthier than just grabbing something through a window. Try to make healthier choices gradually and work in a few healthy snacks and you will be on your way. If you want more recipes, join my email list just like others have, and I can send you a lot of recipes, info, tips, tricks, and helpful resources that you can use to stay healthy while on shift. I also work with people one on one to get you on the right track. Email me or call me to set up an appointment to discuss your options and what we can accomplish together.
As always, take care and until next time,
Darren
Harmony Shift 