A nutrient dense recipe, easy to make in bulk, and tastes fine (no, not amazing), but is easily customizable for variety. Read on for more.

Years ago our primal ancestors did whatever they had to do to get the food they needed for survival: scavage and hunt. Sometimes I feel like that in the kitchen

I consume more food than the average bear, so I am often in the kitchen making a huge pot full of food as “extra”, from which I can fill up and hopefully box up for more tomorrow. This post isn’t just for those who are trying to eat more food, though, I’m just going to share one quick and easy recipe that allows for lots of veggies and hits all your macros.

My food consumption goals are prioritized in this way, nutrient content, quantity, and taste. Now while taste is number three on my priority list, I do work to make my creations taste good, but first things first, nutrients are what make your body feel good. I’m going to give you a simple template with ideas to make it your own, so you experiment with it to find the right flavors for you.

The meal is made in one pot with veggies, meat, and rice. Prioritize your ingredients in that order with lots of veggies and variety coming first.

First – MEAT

Make your meat however you want: chicken, turkey, beef, ham, stove-top, oven, grill, seasonings, sauces, whatever!

How much meat? As much as you want!

Second – BROTH

Dump in a broth (chicken, beef, vegetable) for rice. Water works but just tastes so bland!

How much broth? Twice as many cups as you will have of rice, and remember that all the broth you dump in will soon be transformed into rice so don’t go overboard. Start with 2 cups broth and 1 cup rice.

Third – RICE

Dump in rice and stir until it’s all under broth. No need to wait for it to boil. Just do it.

Fourth – SPICES

Add spices if you want. This is the fun/tricky part because some spices don’t like each other. Here are some spice families that go together.

The spicy style: chili powder, cummin, oregano, garlic, salt, cayenne

The greens: thyme, rosemary, salt (anything green goes together)

The middle east: cumin, coriander, cayenne, cinnamon, ginger

Paella: turmeric, paprika, garlic (add tomato as well for paella)

Fifth – VEGGIES

Toss in a TON of chopped veggies. Onions, peppers, carrots, mushrooms, squashes, peas, broccoli, green beans, kale, spinach, celery, okra, garlic, and whatever is cheapest in the produce section. DO NOT STIR! Let the veggies sit on top. If the rice is not underwater it won’t cook. Don’t worry if the veggies aren’t covered in broth, they will still cook.

Sixth – WAIT

Bring to a boil then simmer. Cover and walk away, go live your life, read a book, play with your kids.

*Disclaimer: do not go too far from your kitchen while the burner is on.

Seventh – READY, SET…

When rice is supposed to be done stir a little to check it. If there is any standing water let it continue to sit until the rice has absorbed it all, either covered or with the lid off. Stirring occasionally will help the rest of the liquid to be absorbed at this point.

Eighth – GO!

Fuel your body. Here are some final add on options after cooking: raw olive oil, butter, lemon juice, almonds, chocolate chips (just kidding), green onions, cilantro, hot sauce, red pepper flakes, tahini, raisins, balsamics…

The spicy style add ons: hot sauce, red pepper flakes, cilantro

The middle east add ons: olive oil, almonds, tahini, lemon juice, raisins

Paella add ons: lemon juice, pepper

-Coach Patrick