The SPICE-Y System: Nourishing and Balanced Eating - Your Personalized Journey

Decide which meals YOU plan to cook and when. Focus on dinners and lunches if breakfasts are consistent for YOU. What are YOUR favorite meals? What are YOUR time constraints?

“Before I even set foot in the grocery store, my very first step is to make a plan.”

Make a grocery list based on YOUR meal plan and check off items YOU already have to reduce waste and save money. What are YOUR go-to ingredients?

“Once I know the meals I'm gonna cook, I'll make a grocery list and then do an inventory to check off all the items I already have, which reduces food waste and, of course, saves me money.”

Prepare a flavor base (e.g., sofrito, pesto, ginger-garlic paste) that YOU can add to various dishes to save time.

“First up is a sofrito, which is basically a mix of chopped aromatics like onions, garlic, jalapenos, and tomatoes with herbs and spices.”

Make quick pickled something (e.g., shallots, cucumbers, onions) for a tangy, sweet flavor boost that YOU will love.

“They're tangy, a little sweet, and they add the perfect pop of flavor to really just about any savory dish, and they're so simple to make.”

Prepare YOUR go-to sauce (e.g., cilantro crema, tahini dressing, peanut sauce) as an 'everything sauce' for tacos, bowls, and veggies.

“The next thing I prepped is a cilantro crema, which I call an 'everything sauce.' It's creamy, it's zesty, and it can go on just about everything: tacos, bowls, roasted veggies, or even as a dressing for a salad.”

Prepare a crunchy topping (e.g., smoked pepitas, toasted nuts, crispy onions), a nutty, salty addition that adds an amazing texture and flavor to any meal that YOU like to eat.

“Next up, I made some smoky pepitas, otherwise known as pumpkin seeds. Adding a crunchy element to your meals is one of those small details that actually makes a huge difference.”

Shred cabbage and carrots (or other vegetables that YOU enjoy) for versatile addition to various meals.

“Finally, I prepped some cabbage and carrots. I try to include plenty of vegetables in my meals, and by front-loading the work of preparing them, I find I'm way more likely to actually use them instead of letting them rot in my fridge.”

Cook YOUR favorite grain (e.g. brown rice, quinoa) for a quick and easy base. What grains do YOU enjoy?

“For dinner tonight, I started by cooking some brown rice in my Instant Pot, super easy and hands-off”

Make a dish with YOUR protein of choice (e.g., Mexican black beans using prepped sofrito) for a flavorful dish. Adapt to YOUR dietary needs!

“I simply warmed up the sofrito I prepped earlier and added three cans of black beans, and let everything simmer until it was saucy and very fragrant.”

Assemble YOUR bowl or meal with YOUR grain, YOUR protein, and YOUR toppings. Make it YOUR own!

“To assemble the bowl, I layered the brown rice and Mexican black beans, then topped everything off with some cilantro crema, pickled shallots, and more smoky pepitas.”

Reheat YOUR leftovers and use an immersion blender (or other method) to transform them into something new that YOU like.

“I reheated them, and then I used my immersion blender to transform them into more of a refried beans situation.”

Create a meal using YOUR transformed leftovers and a side dish with vegetables that YOU enjoy.

“I started by breaking down an acorn squash to make some roasted squash and black bean tacos using the leftover Mexican black beans from yesterday's dinner.”

Defrost YOUR pre-made freezer meal for a quick and easy option. What are YOUR favorite freezer-friendly meals?

“One of those is a freezer meal, like this soup. Anytime I make a big batch of soup or a pot of beans, I make sure to freeze at least one portion so that I can quickly defrost it on a busy day like today.”

Prepare a quick and wholesome meal using YOUR pantry staples (e.g., lentil curry or lentil bolognese). What do YOU always have on hand?

“My other emergency option is to have a couple of pantry meals I can turn to that use ingredients I always have on hand, so something like a lentil curry or a lentil bolognese.”

Prepare YOUR favorite indulgence (e.g., hazelnut fudge) with simple ingredients for a decadent treat.

“Seriously, this recipe is so good and easy. There's only six ingredients, so if you need an edible gift or a last-minute dessert idea, definitely bookmark this one.”

Top meals with YOUR favorite flavor boost (e.g., spicy sweet cabbage slaw) made with ingredients that YOU love.

“To the shredded cabbage and carrots, I added a generous squeeze of lime juice, a pinch of salt, a drizzle of agave for sweetness, and again, some grated jalapeno for that really lovely heat.”

Share your favorite SPICE-Y-inspired recipe with a friend or on social media.

Share your experiences and offer tips to other SPICE-Y users.