My Reliable Three: Low-Energy Meals That Actually Work

Everyone has those recipes they tell you are "easy" or "quick." But when you're managing Sjogren's, have joint pain, or are just having a low-energy day, someone else's definition of "easy" might not match yours. (No, I don't want to hand-grate three cups of cheese, thank you very much.)

ICYMI: I wrote a post about adaptive cooking and making your kitchen work for you instead of against you on low-energy or difficult days.

After years of experimenting, I've landed on three meals that have earned their place as my true go-to recipes. They're not just easy - they're adaptable to whatever energy level I'm working with that day. They can be broken down into steps, modified based on what I have on hand, and most importantly, they're actually satisfying to eat.

My Three Go-To Meals:

• Roasted Chickpea Quinoa Bowl

• Spiced Black Bean Rice Bowl

• Marinated Spicy Salmon Rice Bowl

Inspo Photo by Anh Nguyen on Unsplash

The Roasted Chickpea Quinoa Bowl: A Bowl of Possibilities

Let's start with what might be my most versatile go-to meal. It's plant-based, satisfying, and you can prep components whenever you have energy throughout the day. Plus, most of the cooking time is hands-off, which means you can rest between steps.

The Components

• Crispy-but-tender roasted chickpeas

• Perfectly cooked quinoa

• Roasted corn

• Quick-pickled red onions

• The star of the show: buttered leeks

Breaking It Down

Let's talk about the chickpeas first. They're the foundation here, and getting them right makes all the difference. I season them with:

• Olive oil (be generous)

• Salt

• Cumin

• Ancho chili powder

• Garlic powder

• Onion powder

The trick is roasting them until they're crisp on the outside but still have a little softness in the middle. You want texture, not tooth-breakers.

The Quinoa Situation

Here's a non-negotiable tip: season your cooking water or broth with salt. This isn't just about taste - it ensures every grain gets evenly seasoned. Nothing's worse than bland quinoa hiding under your toppings.

The Game-Changer: Buttered Leeks

Now, let's talk about these leeks. They're optional if you're having a low-energy day, but when you can manage it, they're transformative. Here's my method:

• Chop up your leeks

• Use a combination of olive oil AND butter

• Cook them low and slow The olive oil keeps the butter from burning, and together they create this caramelized magic that makes the whole bowl sing.

Quick Pickled Onions: Your Secret Weapon

If you have some pre-made, fantastic. If not, a quick pickle with vinegar and salt will do the trick while you prep other components. Pro tip: make extra when you have energy - they keep well and improve pretty much any meal.

Making It Work For You

Here's how to adapt this based on your energy levels:

Low-Energy Day Version:

• Use canned chickpeas, just toss with oil and seasonings

• Skip the leeks

• Use pre-cooked quinoa (frozen or leftover)

• Store-bought pickled onions

• Maybe skip the corn if roasting feels like too much

Full-Energy Version:

• Everything as described

• Add a quick aioli drizzle

• Fresh herbs if you have them

• Maybe some extra roasted vegetables

The Beauty of Batch Cooking

When you're having a good energy day, consider making extra:

• Roasted chickpeas keep well for a few days

• Quinoa freezes beautifully

• Those pickled onions will last in your fridge

• Even the leeks can be reheated (though they're best fresh)

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Spiced Black Beans and Rice: The Pantry Hero

If the chickpea bowl is my "feeling ambitious" meal, these black beans are my "I need something comforting and I need it now" go-to. It's almost entirely made from pantry staples, which means it's perfect for those days when getting to the store feels impossible.

The Magic is in the Method

Here's what makes these beans special: we're toasting the spices with shallots. It's a small step that makes a huge difference. Here's how it goes:

Start with shallots (they're gentler than onions and quicker to cook):

• Dice them up

• Sauté in olive oil

• Add a pinch of salt (this helps them soften)

Once they're translucent, it's spice time:

• Ancho chile powder

• Cumin

• Garlic powder

• Onion powder

• A touch more salt

Let those spices toast in the oil with the shallots - this is where the magic happens. The heat wakes up the spices and makes them really shine.

The Bean Situation

• One can of black beans, drained and rinsed

• A couple of bay leaves

• Some water

• Cover and let it all simmer for about 10 minutes

Here's my secret for creamy beans: after the water evaporates, add a good drizzle of olive oil. It creates this silky sauce that makes everything feel more luxurious.

Making It Your Own

The base recipe is vegan, but you can take it in different directions:

• Add some grated cheddar if dairy works for you

• Drizzle with aioli

• Top with quick-pickled onions (see a pattern here?)

• Fresh herbs if you have them

• A squeeze of lime

Energy Level Adaptations

Low-Energy Version:

• Skip the shallots - just use garlic powder and onion powder

• Heat everything together in one go

• Serve over microwaved rice

• Skip the toppings

Full-Energy Version:

• Full shallot and spice treatment

• Make fresh rice

• All the toppings

• Maybe even some fresh corn or avocado if you have it

Storage Tips

This is one of those dishes that actually gets better the next day. The beans soak up more flavor, and everything gets even creamier. Plus, it reheats beautifully and is good cold.

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The Salmon Rice Bowl: Yes, That TikTok Trend Actually Works

If you were on TikTok in 2021, you couldn't escape the salmon rice bowl trend. But here's the thing - unlike many viral food trends, this one's actually worth the hype. I've adapted it to work for my energy levels and preferences, and it's become one of my most reliable meals.

Smart Shortcuts Start in the Freezer

Let's start with the salmon. Instead of dealing with fresh fish (which means an extra shopping trip and using it right away), I work with frozen:

• Cut it into cubes while still frozen

• Make a quick marinade:

  • Coconut aminos

  • Ginger

  • Garlic

  • Sesame oil

  • Rice vinegar

  • Salt

• Let it marinate while it thaws

• Pop it in the air fryer (game changer!)

The Rice Trick

Here's where we elevate things:

• Season your cooking water with salt (always!)

• Once cooked, add sesame oil This creates this buttery, nutty rice that's good enough to eat on its own. It's that sesame oil at the end that makes everything feel fancy with minimal effort.

The Flexible Veggie Situation

This is where the "work with what you've got" philosophy really shines. I've used:

• Swiss chard

• Carrots

• Cucumber

• Spinach

• Whatever's in the fridge that needs using

The Finishing Touches

If you have them, great. If not, the bowl is still delicious:

• Nori sheets (break them up or use as "tortillas")

• Furikake seasoning (gets you that sesame/nori flavor in one shake)

• Spicy mayo

• Extra coconut aminos

Energy Level Adaptations

Low-Energy Version:

• Use pre-cooked frozen rice

• Skip the fresh vegetables

• Just use furikake instead of individual toppings

• Basic marinade (maybe just coconut aminos and sesame oil)

Full-Energy Version:

• Fresh rice with the sesame oil finish

• Full marinade

• Multiple vegetables

• All the toppings

• Maybe even a quick pickle or two

Pro Tips

• Keep marinade ingredients on hand - they last forever

• Furikake is worth the investment

• Frozen salmon portions are your friend

• Rice freezes beautifully - always make extra

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Some days fish might not sound appealing, or if you eat meat that may not sound great, and that's okay. That's why having multiple go-to meals matters. Between this, the chickpea bowl, and the black beans, you've got options for whatever your body decides to throw at you that day.