In June 2023 I started working with Brazilian nutritionist Carla Faedo. The biggest change to my meal plan was her introduction of a “Prato Feito” our beloved classic plate with rice and beans at its core. Changing my lunch from a sad afterthought to an incredibly nourishing meal was the missing link after years of pursuing a healthier self. This perfect plate goes back to the basics, combining small amounts of all food groups for optimal balance. I eat this composition for lunch every day and have experienced improvements to my mood, lost a significant amount of weight, and feel the best I have ever felt, now in my 40s. My biggest act of self-care is my time in the kitchen and these creative compositions I lovingly assemble are meant to inspire you to do the same. This series shares how I get all these whole foods on a plate as a business owner and mom of two. You will find simple every day recipes, and some of the wellness practices I added in along the way.
In this issue:
Plate of the Week: How this fall curry Perfect Plate came together and suggestions for pantry swaps
Tip of the Week: Eight tips I learned after eight years of feeding kids
Wellness: How I portion my plate
During fall and winter all I want to do is eat a cozy stew. I dream of one pot hearty meals that make the kitchen smell delightful for hours into the afternoon as I wait for it to be dinnertime. Stews are so easy and they yield portions that last for a couple of days and/or freeze beautifully. It’s a no brainer, really. Except, enter children.
The Perfect Plate strategy did more than help me tackle health issues. It gave me a real solution to how I could feed my family without compromising the food I wanted to eat. My kids are both extremely picky, and unfortunately not about the same things. This means the family Venn diagram of who eats what has a very limited number of foods in the middle. In the day-to-day I gave up on one pot meals and focused on components, knowing that my kids could also pick from the offerings to their liking.
With all this knowledge and practice I decided to create one of my favorite fall recipes in this new method. By keeping this curry deconstructed, I was able to serve it as a family meal. It is also incredibly versatile, and can work with several different options available in your pantry. It also means you don’t need perfect measurements for all ingredients, you can cook extra protein for a later meal.
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