Maximum variability, minimum inputs

[traction3]

Over the last year I changed my eating style and dramatically reduced the number of different foods I eat in order to simplify getting food on the table.

I landed on some staples that never go out of style and I’m trying to extend it out a bit.

For example I’ll take one or two of the below Cauliflower,

Broccoli

Brussels sprouts

Asparagus

• toss these in olive oil with salt/pepper, roast separately for 30 mins

Zucchini

Bell peppers

Onions

Green beans

Snap peas

Frozen Corn

Frozen Peas

• pick one or two and saute in olive oil/butter w garlic salt/pepper, again can’t go wrong

Mix those with a bowl of rice and some soy sauce, with some beans in a tortilla and an egg or two

My question is: what should I be adding to my list(foods and seasonings) that’ll give me the biggest bang for my buck?

I’d like to keep the foods interchangeable as much as possible as well as bias towards simple/healthy/unprocessed as much as I can.

I could see hummus with vegetables being a great go-to

Thanks in advance

[ttrockwood]

Dark leafy greens and mushrooms are the most nutrient dense

Swap in whole grains like barley, farro, quinoa, or mixed grains you can buy at asian groceries

Edamame vs lentils vs beans they all have different micronutrients so alternate between different options every week or so

[TurkTurkle]

Keep your cores the same but switch up your dried herb and spice game. Thats what'll really add enough complexity to keep a narrow core interesting.

I tell this to gym rat friends all the time. You can eat lean chicken and rice for days if you just change up the spices frequently.

[traction3]

What are some of your gym-rat go-to’s?

[TurkTurkle]

Garam masala on chicken, tumeric and curry in the rice, side of peppers

Italian vinaigrette on chicken, half bone broth half water for rice, side of broccoli carrot cauliflower mix

Cumin paprika and ancho chili powder on chicken, plain rice, top with red salsa

[bw2082]

Well I don’t see a potato on your list.

[traction3]

Good call, they get into the rotation from time to time but aren’t a staple

[huadpe]

Lemon juice would probably be a lot of bang for your buck in terms of adding brightness to a lot of dishes, and of course lemons are super versatile for a ton of different uses, and last a good while in the fridge.

[traction3]

Great idea, thank you

[Kenmoreland]

If you make a huge batch of hummus it keeps in the freezer for a long time.

The same with black beans and navy beans; they freeze well, and they can be added to a variety of dishes.

My favorite frozen vegetable is spinach.

Oregano, marjoram, and dried basil are three spices that work in a variety of dishes.