Inexpensive Protein and Fiber On The Go

My friends love to tease me about how prepared I am. I must have lived through some major disaster in a former life because in this life I’m like a human-Swiss-Army-knife-Eagle-Scout-MacGyver-combo  (ROTFLMAO as I type.) 

Be sure to “FOLLOW” my blog with the links at the bottom of the page (mobile) or on the right-hand side (desktop).

In this spirit, I always have a small stainless steel tin (get on AMAZON here) filled with EXACTLY 3-tablespoons of chia seeds in it at all times. On those days when I’m wanting healthy fuel for my body but am sitting in a meeting or my car, I’ll just stir them into a large glass of water (or shake it up in my Klean Kanteen), wait 15-minutes for them to begin to sprout (they don’t actually sprout but they’ll become a bit gelatinous as they begin the sprouting mechanism), and then I chug. (Here is an earlier post on my recipe for “chia pudding.”)

It keeps me satisfied and energized. Here are the details!

-Unsaturated Fat 9-grams (15% RDA)
-Carbohydrate 15-grams (6%)
-Fiber 15-grams (60%)
-Protein 9-grams (for me that’s about 1/8 of what I eat daily in protein and equivalent to a jumbo egg)
-chia seeds are also a good source of potassium, calcium and iron

I purchase this brand of organic chia seeds in a 3-lb pouch from AMAZON for about $11. So much more cost effective and less sugary than protein bars or shake mixes. 

I usually drink it slowly over the course of an hour. It tastes like nothing. For more on the benefits of chia seeds check out this article

Enjoy and be a spark in the world!

Be sure to “FOLLOW” my blog with the links at the bottom of the page (mobile) or on the right-hand side (desktop).

Recipe: Chicken Soup with wild rice, quinoa and lentils

Learning how to make a soup is one of the building blocks of cooking for yourself. Soup is the original one-pot meal!  

 This easy recipe takes about 10-minutes of prep time, and very few-minutes of actual hands-on time, and it’s ready to eat in under an hour. My hubby and 5-1/2yo can’t get enough. Enjoy! (BTW, I buy all my herbs in bulk. Check links at the bottom for more info.)

Be sure to “FOLLOW” my blog with the links at the bottom of the page (mobile) or on the right-hand side (desktop).


1-tbl ghee (clarified butter oil)
1-medium onion
6-carrots (save tops if you have them)
1-tsp sea salt
5-chicken drumsticks
2-tbl each dried parsley, thyme, oregano, basil
1-tsp dried rosemary, cumin
1-bunch celery
12-cups water
1-cup lentils
1/2-cup wild rice
1/2-cup quinoa
2-bay leaves
2-4-tbl of Organic Chicken Better than Bullion to taste

-Add ghee to large pot on medium-high heat. Saute onions a couple of minutes (cover them for at least 1-minute)

-Add carrots and salt and cook covered for 2-minutes

-Turn flame down to medium-low. Put in drumsticks on the base of the pot to sear them and get the skin crispy. Cook covered for 3-minutes.

-Pour in all herbs except bay leaves and turn over chicken, cook covered for 3-minutes.

-Add celery, toss for a minute, then add water, lentils, wild rice, quinoa and bay leaves, put flame on high and bring to a boil, reduce to a simmer and cover for 30-minutes.

-After 30-minutes turn off pot, stir in 2-tbl of Better than Bullion and add more if you’d like. If you have carrot tops, chop them and toss into soup now.

Enjoy and be a spark!

Be sure to “FOLLOW” my blog with the links at the bottom of the page (mobile) or on the right-hand side (desktop).

I like to purchase herbs in bulk because I use a lot of them!!!  I will literally put in 1/2-cup of parsley AND basil into my pasta sauce. Bulk buying makes it easy to use a lot of herbs in my cooking, and you save a TON of money. An ounce of herbs can cost $3-$5, you can get a pound of herbs (16 ounces) for $15-$25 (a savings of as much as 70%!)

Lentils, Green, 5 lbs, (five pounds), USDA Certified Organic, Non-GMO

Frontier Parsley Leaf Flakes Certified Organic, 16 Ounce Bag

Frontier Bulk Basil Leaf, Sweet-Imported, Cut & Sifted CERTIFIED ORGANIC, 16 oz Foil Bag

Frontier Mediterranean Oregano Leaf C/s Certified Organic, 16 Ounce Bag

Frontier Cumin Seed Whole Organic, 1 Pound I prefer the flavor of cumin seed to ground cumin, but it’s up to you! Organic Ground Cumin Seed 16 oz Pkg

Frontier Thyme Leaf Certified Organic, 16 Ounce Bag

Frontier Bay Leaf Whole Certified Organic, 16 Ounce Bag

Frontier Bulk Rosemary Leaf Whole, ORGANIC, 1 lb. package

I grow my own rosemary and sage, you can probably find some locally if you live somewhere hot! I also know a lot of people with bay trees, so that is another herb you can scavenge easily.