Top 10 Kitchen Timesavers

It's that time again! Rushed mornings, evening activities, & weekend tournaments often lead to real food taking a backseat. Here are my top 10 tips for keeping your family food on track (and you out of the kitchen all day):

  • Hardboil 6-12 eggs every Sunday.  They'll provide a quick breakfast on the go with fruit, protein sliced over a lunch salad or part of your healthy snacks all week long.
  • Make double and freeze half...of EVERYTHING! Okay, maybe not everything, but if you are making brown rice, chicken breasts, quinoa, soup, chilli, stews, tea biscuits, granola bars or anything else that freezes well, why not make extra for a busy night down the road?
  • When you have a half hour on the weekend, shake up a simple, healthy salad dressing in a jar and peel and chop celery, carrots, peppers, etc. for quick salad toppers all week long.
  • Invest in a rice cooker: This inexpensive gadget (you can find a family-size cooker for under $40) will change your life.  Cooks brown rice (not to mention quinoa & other whole grains) to perfection and switches to "warm" when it gets there. 
  • Dig out your slow cooker and get cooking! Prep the veggies the night before, throw it all together in the pot in the morning and press 'start'.  Arrive home to a gorgeous aroma and a hot meal! Eat half and freeze the rest or use it for the next day's lunches.
  • Assemble individual servings of dry quick oats, cinnamon, flax and nuts or seeds in glass containers or baggies. Add hot water & fruit in the morning for an instant hot breakfast.
  • Pre-portion family smoothie ingredients in freezer baggies (basic recipe: 1 c. berries,1 banana, cut into chunks, 1 c. spinach, 2 tbsp flax or chia) then just add milk of choice and blend in the morning.  Grab and go!
  • Combine the dry ingredients for your favourite homemade whole grain pancakes in a container or large baggie, then store in your pantry for a super-quick pancake weeknight supper.
  • Make a list of your quickest healthy meals, and post it inside a kitchen cupboard. They don't have to be fancy, but when you're in a pinch & can't think straight, you can choose a meal off that list and avoid a trip to Subway (think Breakfast for Dinner, Pita Pizzas, Wholegrain Pasta with Jarred Sauce and added beans for protein.) Before you grocery shop each week, make sure you have the basics for at least one of those meals on hand, if your house runs anything like mine you'll need it!
  • Train your family members, however young, to add an item to the grocery list as soon as they notice it's almost gone.  Sounds basic, but honestly, this can keep you on track with meal planning efforts & save so much time in trips back to the store for items you didn't know you were out of.
Keep it real, everyone! Next month's newsletter will feature my favourite Harvest Recipes, so keep an eye out for it towards the end of October. 

On a final note, you're on this mailing list because you subscribed or asked to be added at some point.  I don't add anyone to my mailout list unless they ask to be included, but if you no longer wish to receive this monthly newsletter from me, no worries, just click "unsubscribe".

Have a happy and healthy October!


What Real Clients are saying:

I lost 30 lbs this fall through relatively simple changes in diet (and I thought I was eating healthy to begin with)! And it's really not about the weight or size but it's about feeling really healthy and great. Thanks Wendy!

- M. Bulpitt, Halifax, N.S.

Thanks so much, Wendy. I'm an experienced cook, and I find your program recipes some of the best I've ever used!

- D. Henwood, HRM



"Beta" Butternut Soup

Get your daily dose of beta carotene and vitamin C in this delicious, vegan, mug o’ comfort.  




1 butternut squash

1 medium sweet potato

1 tbsp coconut oil

1/2 c. chopped onion or shallot

3 cloves garlic, crushed

2 carrots, peeled and sliced thinly

2 ribs of celery, sliced 

2 c. low-sodium veggie stock

1/2 c. unsweetened applesauce

4 c. water

1/2 tsp pepper

3/4 tsp dried thyme

1 tbsp fresh or 1 tsp dried rosemary

3/4 tsp nutmeg

1-1.5 tsp salt (taste after 1 tsp, add more if you need)


To prepare:


Cut squash in half, scoop out seeds, and lay halves skin-side up on a lightly sprayed baking pan. Place the sweet potato on the same pan, unpeeled. Pre-roast the squash and sweet potato at 400F for about 45 minutes, or until tender. Remove from oven and let cool.  Peel and chop both into chunks. (You can do this the day before and refrigerate the squash and potato overnight).


In a soup pot, heat the coconut oil over medium heat, then saute the onions, garlic, carrots, and celery until they are slightly softened.


Add the stock, applesauce, water, squash, sweet potato, pepper, thyme, rosemary, nutmeg and 1 tsp of the salt.  Bring to a boil and then reduce to a simmer, cooking for about 20 minutes or until the carrots and celery are quite soft.  Blend the mixture with an immersion or stand blender, tasting and adding more salt if necessary. Makes about 11 cups.


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