Healthy eating starts with a plan

Chef Eric Rose

Having a dining plan is essential paired with a healthy mindset and intentions. Most people make poor decisions when plans are not in place. When life gets crazy and you get a curve ball thrown your way it is too easy to pack it in and just drive to the nearest drive through on the way home. With a meal plan and some minor prep maybe done ahead of time you are much more likely to throw the towel in so fast.

I always keep whole, seasonal, and fresh vegetables in my house, like spaghetti squash, sweet potatoes, peppers, and green cabbage. They last for weeks and are packed with essential nutrients. In the freezer I keep frozen riced cauliflower that I purchase from the grocery store. You can microwave it quickly and have a healthy risotto or stirfry in no time at all.

Other tips I use are to have some nuts in your car or desk. They are high in protein and healthy oils. They will take the edge off and help you feel satiated. But be careful, they are dense in calories; a lot goes a long way.

Lastly, I always keep my insulated metal reusable water bottle with me to stay hydrate.

My wife Kimberly and I are very nutrient- and protein- focused now. All our meals have protein and vegetables, and I try and focus on the spices. We like heat. I’m lightening dishes up a lot too—no more butter and cream sauces, but instead salsas and relishes.

I’m also a big fan of dry rubbing meats with fresh herbs and pepper to increase the flavor of the dish instead of adding fat. One of my favorite things to do is take old favorites of mine and put a healthy spin on the dish. We are huge fans of egg rolls but now this much healthier version.

Chef Eric Rose has been a professional chef for 25 years and was the 2006 ACF Chef of the Year. He is also a certified health coach and the owner of Rose Health. He resides in Baldwinsville.

SPICY EGG ROLL IN A BOWL

Makes 4 servings

INGREDIENTS:

2 lb. ground turkey breast 1 lb. shredded green cabbage or cabbage blend 5 cloves garlic, minced ½ c. low sodium soy sauce 1 tbsp. ginger (fresh is best) or ½ tbsp. of dry spice 1 minced jalapeno (with or without seeds) 1 ½ tbsp. sesame oil ½ c. green onions, for garnish ½ lime squeezed

DIRECTIONS:

In a small bowl, combine the garlic, ginger and soy sauce. Set aside. In a large skillet, brown the turkey over medium-high heat with sesame oil. Add the shredded cabbage blend, and jalapeno and stir to combine. Add the sauce mixture to the meat and veggies. Stir and cook for about 3 to 5 minutes, until the cabbage has just begun to wilt but is still crunchy. Garnish with squeezed lime juice, green onions and sesame seeds.SWM

SPICY EGG ROLL IN A BOWL