By Gavin Hayes
With today’s food choices, we often take the easier or more convenient route to pick something up at a liquor store or fast food spot and eat on the go. Not considering what that food is doing to you / for you. I’ve spent the majority of my life until my late 20s /30s eating like that… the quick, tasty option that hits all the notes -fats, carbs, sweets, and salties… all the shit we grew up with that we’re used to… from that unhealthy eating, mass consumption of sodium, sugar, and empty carbohydrates has led to horrible teeth problems and shit gut health. I took it upon myself to change everything I ate and drank. Learning those new habits was tricky but necessary. They say the more you work for it, the more you appreciate it!
I’ve come to realize that one of the ONLY things we have full control over in life is our diet and our exercise… We choose what we eat each day, and we also choose whether we stay in bed or get the fuck up and get to it. Whether that’s in the gym, on a hiking trail, at a venue, on the Peloton, or whatever you might use. Point being, we have that choice every time…I’ve religiously held onto this way of life. I keep myself accountable in the gym, in the kitchen, and on top of all that, I show my kids proper diet and healthy living habits they can use for THE REST OF THEIR LIVES! That is one of the most important things to me, showing our next generation how to be optimal…
I post about my cooking often on my social media stories and makin’ reels stuff like that; I get told frequently, “I wish I had the time,” “wish I had the energy to cook, “or “I don’t know how to cook healthy… etc. for me learning to eat clean and have sensible living habits is essential for mental health, gut health, and just overall wellness. This issue is for that exactly!! A 20 minute meal under $20…
Here, I have 2 options: you can choose to use cauliflower and chicken or sub. This recipe is awesome/easy. If you’re on the go or don’t want to sit and manage some stuff in the kitchen. Hope you enjoy it.
Easy Roasted Sheet Pan Dinner
THINGS YOU’LL NEED
3 Bell Peppers Red Green Yellow
2 tbsp minced garlic
1 tbsp raw honey
1/4 cup avocado oil
Chili powder, cumin, salt, pepper, garlic powder, smoked paprika
1 lime
1 can organic black beans
1 head cauliflower
1 onion
2 large chicken breasts
Cotija cheese
Corn/flour tortillas
DIRECTIONS
In a bowl, whisk together the avocado oil, lime juice, zest, honey, cumin, chili powder, paprika, salt, pepper, and garlic. (Just keep in mind if you’re making both chicken and cauliflower, you’ll have to double up the recipe for the marinade)
Cut up veggies and place them in a bowl. Place sliced chicken in a separate bowl. Marinade your proteins/veggies liberally! Let that sit for a bit in the fridge. Preheat oven to 400 degrees. Place all the veggies on a sheet pan and throw them in the oven for 30 mins. After about 20 minutes, check the veggies and stir; at this time, put your black beans on the pan as well (this way, they don’t overcook).
With a HOT pan toss your marinated chicken in there and sauté them up! Pro tip: don’t overcrowd your pan with chicken; you won’t get a good color if it is too full. Maybe cut the amount in half. Once your chicken is cooked, your veggies should be ready to come out. If you’d like, finish the veggies in the broiler to get that awesome char!
Fire up your tortillas and build your bowl however you’d like, whether in a Tupperware for the shop or a bowl at the house. Both are good!! Top with some fresh cilantro, cotija cheese, and a lime wedge.
Mixed Fruit & Cottage Cheese
THINGS YOU’LL NEED
Cottage cheese
Berries (of your choice)
Cinnamon
Agave
This one is great and just about impossible to fuck up. Take a cup of cottage cheese, slice your berries or fruit, add in/on top. Finally, take about a tablespoon of agave and finish with a sprinkle of cinnamon. Delicious and healthy!! Enjoy!!!
