79: Sick of Cooking? We've Got You Covered with Wendy Lopez, MS, RDN & Jessica Jones, MS, RDN

07/24/20 • 56 min

If you are sick of cooking, we’ve got you covered with today’s show. Since March, I’ve been cooking up a storm, and I’ve only been out to eat twice, which is a big deal for me. Maybe quarantine cooking has you frustrated, uninspired, and tired of planning yet another family meal. This episode will give you lots of delicious, healthy ways to get quick, effortless meals on your family’s table night after night and day after day.

Joining me on today’s show are Jessica Jones and Wendy Lopez, fellow dietitians and founders of Food Heaven, an online resource for inclusive and accessible wellness. They also host the popular Food Heaven podcast, named by iTunes as a New & Noteworthy Podcast in 2016. Jess and Wendy are the co-authors of 28-Day Plant-Powered Health Reboot. They write a monthly food and nutrition column for Self magazine, and their Instagram page is a must-follow. Together, we’ve got mealtime hacks and speedy recipes designed to get you in and out of the kitchen quickly and without a single ounce of stress. You don’t want to miss Wendy’s “Avocado Tale of Woe;” I’m still laughing at her crazy story that explains why avocados are NOT her favorite food.

Show Highlights:

Get to know Jessica and Wendy, how their brand was born, and their podcast that focuses on healthy and sustainable strategies for living
The reality of cooking in quarantine, then and now
Best throw-together meals to use leftover vegetables, fresh vegetables, canned beans, etc.: quesadillas, pitas, salads
Jessica’s favorite three-ingredient meals: pasta, marinara sauce, and cashews; frozen burrito (Trader Joe’s), avocado, and baby carrots; rice, black beans, and salsa
Liz’s new four-ingredient favorite filling for tacos: chipotle salsa, ground beef, black beans, and shredded cheese
The best prep ahead meals are one-pot/pan meals like soups, stews, and casseroles; Jessica’s favorite go-to site is Pinch of Yum for balanced, flavorful, and simple meal ideas
Foods that are easy to prep ahead and freeze for later use: hard cheeses, tofu, pizza dough, and sauces like pesto and sofrito
Why the neighborhood food swap is perfect for quarantine and the best practices to follow to stay safe
A great idea to prepare and share with neighbors: stir fry with tofu, peppers, ginger, garlic, sesame oil, and soy sauce
Why pre-made meals can preserve your mental sanity, make life easier and less stressful, and still be nutritious and delicious
Jessica’s meal kit experience takeaways, including why she loves the many options and how she found favorites like ramen noodle stir-fry and sloppy joe varieties
Mental health hacks to keep from stressing out about preparing meals
Final words of advice: “Take it one day--or one hour--at a time. Don’t pressure yourself to keep going when you need a break. Don’t try to be perfect.”

Resources:

Recipes and topics discussed on the show:

No-Knead Focaccia from Basically: https://www.bonappetit.com/story/focaccia-pizza

No-Knead bread - Mark Bittman: https://www.markbittman.com/recipes-1/no-knead-bread

3 Ingredient Creamy Tomato Shells from Pinch of Yum: https://pinchofyum.com/creamy-tomato-shells

Self Magazine articles from Wendy and Jess:

5 Ways to Make Sure You Eat When You're Sick of Cooking and Burned Out By Daily Life: https://www.self.com/story/food-tips-burned-out

9 Quick Meals I’m Throwing Together Lately Because Cooking During the Pandemic Is a Scam. 3 Ingredient Meals: https://www.self.com/story/quick-meals

Food Prep show episode with Toby Amidor, MS, RDN:

https://www.lizshealthytable.com/2018/01/24/meal-prep-magic-with-toby-amidor-ms-rd/

Want to learn more about Eritrean cuisine? Read about it here:

https://en.wikipedia.org/wiki/Eritrean_cuisine

Almond Brownies from King Arthur:

https://www.kingarthurbaking.com/recipes/almond-flour-brownies-recipe

Crispy Pan Pizza from King Arthur:

https://www.kingarthurflour.com/recipes/crispy-cheesy-pan-pizza-recipe

Find Wendy and Jess on the web:

https://foodheavenmadeeasy.com/

Food Heaven Pod...

Show Highlights:

Get to know Jessica and Wendy, how their brand was born, and their podcast that focuses on healthy and sustainable strategies for living
The reality of cooking in quarantine, then and now
Best throw-together meals to use leftover vegetables, fresh vegetables, canned beans, etc.: quesadillas, pitas, salads
Jessica’s favorite three-ingredient meals: pasta, marinara sauce, and cashews; frozen burrito (Trader Joe’s), avocado, and baby carrots; rice, black beans, and salsa
Liz’s new four-ingredient favorite filling for tacos: chipotle salsa, ground beef, black beans, and shredded cheese
The best prep ahead meals are one-pot/pan meals like soups, stews, and casseroles; Jessica’s favorite go-to site is Pinch of Yum for balanced, flavorful, and simple meal ideas
Foods that are easy to prep ahead and freeze for later use: hard cheeses, tofu, pizza dough, and sauces like pesto and sofrito
Why the neighborhood food swap is perfect for quarantine and the best practices to follow to stay safe
A great idea to prepare and share with neighbors: stir fry with tofu, peppers, ginger, garlic, sesame oil, and soy sauce
Why pre-made meals can preserve your mental sanity, make life easier and less stressful, and still be nutritious and delicious
Jessica’s meal kit experience takeaways, including why she loves the many options and how she found favorites like ramen noodle stir-fry and sloppy joe varieties
Mental health hacks to keep from stressing out about preparing meals
Final words of advice: “Take it one day--or one hour--at a time. Don’t pressure yourself to keep going when you need a break. Don’t try to be perfect.”

Resources:

Recipes and topics discussed on the show:

No-Knead Focaccia from Basically: https://www.bonappetit.com/story/focaccia-pizza

No-Knead bread - Mark Bittman: https://www.markbittman.com/recipes-1/no-knead-bread

3 Ingredient Creamy Tomato Shells from Pinch of Yum: https://pinchofyum.com/creamy-tomato-shells

Self Magazine articles from Wendy and Jess:

5 Ways to Make Sure You Eat When You're Sick of Cooking and Burned Out By Daily Life: https://www.self.com/story/food-tips-burned-out

9 Quick Meals I’m Throwing Together Lately Because Cooking During the Pandemic Is a Scam. 3 Ingredient Meals: https://www.self.com/story/quick-meals

Food Prep show episode with Toby Amidor, MS, RDN:

https://www.lizshealthytable.com/2018/01/24/meal-prep-magic-with-toby-amidor-ms-rd/

Want to learn more about Eritrean cuisine? Read about it here:

https://en.wikipedia.org/wiki/Eritrean_cuisine

Almond Brownies from King Arthur:

https://www.kingarthurbaking.com/recipes/almond-flour-brownies-recipe

Crispy Pan Pizza from King Arthur:

https://www.kingarthurflour.com/recipes/crispy-cheesy-pan-pizza-recipe

Find Wendy and Jess on the web:

https://foodheavenmadeeasy.com/

Food Heaven Pod...

Previous Episode

78: Diet, Immunity, and Covid-19 with Anthony Thomas, PhD

On today’s Liz's Healthy Table podcast, we’re talking about foods, nutrition, and dietary supplements that support a healthy immune system. What does science say about vitamins D, C, A, and E? What about zinc? Why is a diet rich in fruits and vegetables more important now than ever as we deal with a global pandemic? And why are the elderly at greater risk for nutritional deficiencies? Join me as we dive into these topics and more, including why you’ll never hear me claim that anything can "boost" your immune system. (I prefer the term, "support.")

Anthony Thomas, Ph.D., is a Nutrition Researcher and Director of Scientific Affairs at Jarrow Formulas in Los Angeles. Anthony evaluates research for ingredient use in dietary supplement formulations, including dosing and usage recommendations to reflect scientifically supported benefits. He has authored and co-authored multiple published peer-reviewed scientific manuscripts and served as peer reviewer with relevant expertise in the field of nutrition and metabolism for multiple scientific journals. Anthony is an avid user of dietary supplements, but he believes strongly that diet and physical activity come first. You may remember Anthony from last year’s two-part series on probiotics. If you scroll down, you'll find those links.

Show Highlights:

Updates on Anthony’s family, which includes a new baby girl
To put diet and immunity in perspective, Anthony doesn’t use the phrase “boost immunity,” but thinks of diet and supplements as things that reinforce and prime immunity
How macronutrients and micronutrients are the building blocks for cellular function
With Anthony’s “food first” approach, nutrition supplements are one tool to support immunity and overall health
Other lifestyle factors that affect immunity include stress management, sleep, and physical activity
The role of a healthy immune system and how it relates to COVID-19
Why the elderly and people who suffer from obesity tend to have higher rates of nutrient deficiency, and may be more susceptible to COVID-19
How to get more calcium, vitamin D, and zinc into your diet
Why eating for immunity is not an “all-or-nothing” proposition (a weekend cheat meal won’t blow it for you!)
Protein’s role in a healthy immune system
How fruits and vegetables (and vitamins A and C) are critical for fighting infections
Anthony’s thoughts on the role of probiotics in immune function
The scoop on turmeric, garlic, and ginger as they relate to immunity
Why elderberry and mushroom supplements could be important during times of higher stress and vulnerability
Why Anthony says everyone could benefit from taking vitamin D supplements
The benefits of zinc supplementation
The supplements that Anthony takes every day or every other day: vitamin D, vitamin C, zinc, and probiotics
Takeaways we’ve learned from the global pandemic: “We weren’t well-prepared, but we can learn and be better prepared for the next one with our diet and strategic supplementation.”
A final question: Does a healthy immune system reduce the risk of catching COVID-19 or improve our outcome?

Next Episode

80: Anti-Inflammatory Diet with Carolyn Williams, PhD, RD

This week’s show is all about inflammation. What is it? What role does it play in gut health, cancer, heart disease, and other chronic conditions? What can we do to keep inflammation at bay? And what role does diet play in both causing it and preventing it? My guest is Carolyn Williams, PhD, RD, author of one of my favorite new cookbooks, Meals that Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less. This episode may change the way you eat forever!

Carolyn Williams, Ph. D., is a registered dietitian, culinary nutrition expert, and author of Meals that Heal: 100 Everyday Anti-inflammatory Recipes in 30 Minutes or Less. Carolyn’s recipes are simple, easy, and family-friendly--and they feature many of my favorite foods. Carolyn received a 2017 James Beard Journalism Award, and her work is regularly featured in top magazines like Cooking Light, Eating Well, Real Simple, All Recipes, and Prevention. She teaches culinary arts and nutrition classes at a local college, where she is a tenured faculty member. She lives in Tuscaloosa, Alabama, with her two children.

In this episode, we talk about some of Carolyn’s recipes like Avocado and Tomato Chicken Salad, Salmon with Quinoa and Kale Salad, and her Peanut Butter Chocolate Chip Cookie Bites, made with chickpeas.

Show Highlights:

Get to know Carolyn better
How Carolyn honed her cooking skills with outdoor mud pie creations as a kid
Why Carolyn wanted to understand nutrition better
How Carolyn’s book, Meals that Heal, came to be
Carolyn’s “Aha” moment of realization about inflammation and multiple health issues
Low-grade, chronic, and acute inflammation: the good, the bad, and the ugly
Foods to avoid to minimize inflammation: fast food, fried foods, and processed foods
Guidelines for reading food labels to look for minimally-processed foods
Foods we should eat more often: leafy greens, olive oil, berried, cruciferous vegetables, fatty fish, green tea, cultured/fermented foods, and nuts and seeds
How a healthy microbiome keeps inflammation in check
Carolyn answers Liz’s questions about dairy, gluten, and inflammation
Salmon with Quinoa and Kale Salad with Citrus Vinaigrette (use frozen quinoa from Trader Joe’s for an easy shortcut!)
Avocado Chicken Salad: shredded, cooked chicken, cherry tomatoes, scallions, ripe avocado, lime juice, olive oil, salt, and cumin
Some favorite recipes at Carolyn’s house:
- Zucchini Taco Skillet, made with zucchini noodles
- Yogurt Bark, made with fruit and granola
- Peanut Butter Chocolate Chip Cookie Dough Bites: made with chickpeas, peanut or almond butter, brown sugar, almond milk, vanilla, salt, old-fashioned oats, and dark chocolate chips
Liz’s healthier version of 7-Layer Bars: made with chickpeas, sweetened condensed milk, nuts, dried fruit, oats, chocolate chips, and shredded coconut
Benefits of incorporating more anti-inflammatory foods for people of all ages
A random question from the Mason jar about Carolyn’s worst kitchen blunders
Carolyn’s inspiration to dig more into inflammation and foods that heal