“I HATE TO COOK”…I hear this all the time, or “I DON’T HAVE TIME TO COOK!”

It’s a real world problem underpinning health issues in our modern world. Today, I’m sharing a few secrets for quick and easy cooking, to promote healthy, Mindful Eating in your home. Like it or not, cooking at home is a critical ingredient towards getting healthy, and it need not be complex or lengthy.

Post World War II (at least up until this grossly confused mess of unhealthfulness and mindless eating unraveled in the 1970’s and 80’s), your Grandparents ate Fried Chicken, mashed potatoes, and apple pie. That shouldn’t sound too totally unfamiliar from modern meals. Despite popular belief, we generally eat the same way we have for decades! What’s different; however, are the circumstances surrounding the food, including its ingredients, preparation, method and time of consumption. It’s likely the dinner was the same or similar to one she’d served last week, made over the course of several hours in the kitchen, from foods procured from her farm (including the chicken), using real ingredients, and served to a family who arrived without having snacked, at a predictable time, with a lot of “Vitamin L (love),” and prayed over before eating at the dinner table with lots of conversation. WOW! That’s a totally different picture from today’s dinner for sure. But, it doesn’t have to be that way, nor must your home-cooked meals be created over several hours.

The variables for Mindful Eating need only include a little preparation to stock your kitchen with real food, to grab a quick and easy recipe – such as my Homemade Chicken Noodle Soup, to put on soft music and light a candle, and maybe even to indulge in a glass of wine. Pour your love over your 20 minute creation, ask the kids to set your table, and you have the recipe for Mindful Eating. Incorporate a homecooked meal several times each week and watch your family and the quality of your relationships and healthfulness transform within weeks!

Let’s get started with one of my family’s favorites…Homemade Chicken Noodle Soup…fast, easy, and satisfying! It’s a one pot meal, best served with a salad!


AUTHOR: Kristen Tinker

NOTE: If you have roasted a chicken (or two!!!!) on the weekend, you will have the chicken required for this quick meal. What’s more, you will have homemade chicken broth to use with a few easy steps on the weekend. Simply simmer the chicken carcasses on the stove in a pot of water, add your favorite veggies, cover with lid, and simmer for several hours. After several hours, you will have a rich, inexpensively made, organic chicken broth to partition into cubes and/or jars for soups and sauces later in the week. Broth keeps frozen for many months in your freezer.


  • 1 TBSP Avocado Oil
  • 1/2 cup chopped yellow onion
  • 2 celery stalks, diced
  • 2 carrots, peeled and diced
  • 32 ounces organic chicken broth, preferably homemade
  • squeeze of lemon juice
  • 2 cups diced roasted chicken
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1 bay leaf
  • lemon juice, to taste (1/2 to 1 whole lemon, squeezed)
  • pink salt, garlic powder, and pepper to taste
  • 1 1/2 cups brown rice fettuccine, broken into pieces (or pasta of your choosing)


In a large pot over medium heat, warm avocado oil. Cook onion, celery, and carrots in oil until just tender, 5 minutes. Pour in chicken broth, lemon juice, diced chicken, basil, oregano, bay leaf, salt, garlic powder, and pepper. Bring to a boil, then reduce heat and simmer 10-15 minutes. Just before serving and once flavors have melded to your liking, add fettuccine. Do not overcook, especially if you are using brown rice or alternate noodles. Once the noodles are just soft, your soup is ready!

To get started with adding more Mindful Eating into your life, schedule your 30 minute free Health Coaching Consultation today!