Free or Inexpensive Self-Care Activities

Some options I can think of:

• Exercising.
• Baking, or cooking a tasty, healthy meal for yourself and/or others.
• Listening to favorite music, podcasts, or audiobooks.
• Doing a random act of kindness, or honestly complimenting someone.
• Talking with a friend or family member.
• Going to a park to play on the playground, to hike, to geocache, or to sit and enjoy nature.
• Making and savoring a favorite cup of tea or cocoa.
• Meditating (Here's a free 28-day guided meditation course for February, registration still open. I'm in no way affiliated with the site or the company nor am I making or promoting any purchases.)
• Creating and using a 'Happy List': When you feel emotionally stable, make a list of things that make you feel better. Keep it in easy reach so when you feel bad you don't have to think, just read and do. Some possibilities — 7-minute workout, make a favorite cup of tea or cocoa, meditate. Here's an example.
• Working on an existing hobby (without buying anything new); singing or playing an instrument.
• Napping and sleeping enough at night.
• Indulging in a tiny treat, such as a morsel of exquisite chocolate.
• Going for a walk alone, or with a pet or loved one.
• Taking a shower or bath, maybe with bubble bath, incense, or candles.
• Using a homemade skin scrub or mask.
• Painting your nails, finding a new style for your hair, flossing, etc.
• Learning something new on sites such as KhanAcademy or DuoLingo.
• Writing letters and/or sending packages to other people -- and receiving them.
• Taking a 'free' unplanned, unscheduled day.
• Volunteering.
• Read books you own, or borrow some from the library.
• Tidying or organizing an area.
• Going for a scenic drive, bike ride, or transit ride.
• Journaling or writing.
• Coloring or learning to draw.
• Trading massages with a loved one.
• Local free or Pay What You Can days at theaters, zoos, and art, history, or science museums.

Salame Protein Focaccia

Adapted from Whey Focaccia with Rosemary and Tomatoes

Ingredients
2 T. warm water
1 t. sugar
1 T. yeast

3 c. unbleached heritage-grain AP flour
1/2 c. unflavored whey protein powder, ~2 scant scoops, ~40g protein
1 t. salt
2 T. fresh rosemary, minced
4 cloves garlic, minced
2 T. extra-virgin olive oil
1 c. skim milk, warm

1-2 T. olive oil
15 slices uncured salame, chopped
1/2 large sweet onion, diced
1 cherry tomatoes, or chopped tomatoes
1/4 c. finely grated Asiago, Parmesan, or Romano cheese


Directions
In 2 T. of warm water, add the sugar & yeast and allow it to foam.

In the meantime, combine flour, whey powder, salt, garlic, and rosemary, and mix. Add 2 T. olive oil and mix. Add the foaming yeast to the flour and mix in well. Add the warm milk and knead either in your mixer or by hand. Knead until it is a smooth ball that lifts off without sticking to the sides of the bowl.

Cover and let it sit for a couple of hours -- either plastic or a damp towel.

Preheat the oven to 350˚F.

Drizzle remaining olive oil in a 9x13" glass baking dish.

Punch down the dough and toss it in the oil in the dish, using the dough to spread the oil to coat the dish, and spread the dough to fill the shape of the dish.

Sprinkle each topping in a layer, finishing with the cheese.

Let rest 20 minutes (keep covered if need be). Bake for 25-30 minutes, until you see that the crust is brown and the top is starting to brown lightly too.

Nutrition Facts

Servings 8.0
Amount Per Serving
calories 216
% Daily Value *
Total Fat 7 g	11 %
Saturated Fat 2 g	8 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 12 mg	4 %
Sodium 513 mg	21 %
Potassium 134 mg	4 %
Total Carbohydrate 24 g	8 %
Dietary Fiber 4 g	14 %
Sugars 4 g
Protein 13 g	26 %
Vitamin A	6 %
Vitamin C	8 %
Calcium	11 %
Iron	10 %

Fennel and Potato Gratin

Adapted from Bon Appétit's Scalloped Potatoes with Caramelized Fennel and Eating Well's Fennel Gratin

Ingredients
2 T. butter
1 T. olive oil
3 c. thinly sliced fennel bulb
2 bay leaves
Salt and pepper
1/2 c. dry white wine
2.5 lbs. yellow potatoes, thinly sliced
1 large garlic clove, minced
1/2 c. heavy cream
1 c. skim milk
1 1/2 c. water
1 t. chicken bullion paste
1/2 c. asiago, parmesan, or romano, finely grated

Directions
Preheat oven to 350°.  Coat a 13x9x2” or other 3-qt. baking dish with 1 T. butter; set aside.

Heat remaining 1 T. butter and oil in a large deep skillet over medium heat. Add fennel; season with salt and pepper and cook, stirring occasionally, until fennel is evenly coated with fat and begins to sizzle, about 2 minutes. Add wine and 1 bay leaf. Cover, reduce heat to medium-low, and cook, stirring occasionally, until fennel is tender, about 20 minutes.

Uncover, increase heat to medium-high, and cook, stirring often, until liquid has evaporated and fennel is golden brown and caramelized, about 10 minutes. Add 1–2 T. water to deglaze pan, scraping up any browned bits from bottom of pan for added flavor. Discard bay leaf. Set fennel aside.
Bring remaining bay leaf, potatoes, cream, milk, water, bullion paste, and garlic to a simmer in a large wide pot (watch carefully; do not let mixture boil over). Season with salt and pepper and cover with lid slightly ajar; simmer gently until potatoes are just tender and liquid has thickened, about 10 minutes. Discard bay leaf.

Using a slotted spoon, transfer ⅓ of potatoes to prepared dish, spreading in an even layer. Season with salt and pepper and sprinkle with ⅓ of the cheese. Cover with half of fennel. Repeat process, ending with fennel. Cover with remaining ⅓ of potatoes and sprinkle with remaining ⅓ cup cheese.
Pour cream mixture over. Cover gratin tightly with foil and bake for 35 minutes. Remove foil and bake gratin until top is bubbling and golden, about 30 minutes longer. Gratin can be made 1 day ahead. Let cool; cover and chill. Rewarm, covered, in a 350° oven for 20 minutes, then uncover and cook until bubbling around edges and warmed through in the center, about 20 minutes longer.

Nutrition Facts

Servings 12.0
Amount Per Serving
calories 173
% Daily Value *
Total Fat 8 g	13 %
Saturated Fat 5 g	23 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 23 mg	8 %
Sodium 177 mg	7 %
Potassium 529 mg	15 %
Total Carbohydrate 20 g	7 %
Dietary Fiber 2 g	8 %
Sugars 3 g
Protein 4 g	9 %
Vitamin A	10 %
Vitamin C	33 %
Calcium	11 %
Iron	5 %

Southwest Ranch Sweet Potato Chips

Adapted from Chowhound's Sweet Potato Crisps

Ingredients
2 medium sweet potatoes, scrubbed
2 t. olive oil
1/4 t. chipotle powder
1 t. freeze-dried onion and garlic salt

Directions
Heat the oven to 375°F and arrange a rack in the middle.

Slice the sweet potatoes into very thin rounds (1/16" thick; use a mandoline if you have one) and place in a large bowl. Add the oil and seasonings and toss with until thoroughly coated.

Place the slices in a single layer on two baking sheets lined with parchment paper—the rounds can be touching but should not overlap.

Bake one sheet at a time until the edges of the chips curl up, the centers are just golden brown, and the tops are dry to the touch, about 10 minutes. Flip the chips and repeat.

Place the baking sheet on a wire rack and let the chips cool until crisp, about 3 minutes.

Using your hands, carefully transfer the chips to a serving dish. Repeat with the second sheet.

Next time try with their linked Jalapeño-Cilantro Yogurt Spread.

Nutrition Facts
Servings 2.0

Amount Per Serving
calories 147
% Daily Value *
Total Fat 5 g	7 %
Saturated Fat 1 g	3 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 0 mg	0 %
Potassium 0 mg	0 %
Total Carbohydrate 24 g	8 %
Dietary Fiber 4 g	15 %
Sugars 0 g
Protein 3 g	6 %
Vitamin A	0 %
Vitamin C	29 %
Calcium	0 %
Iron	0 %

Italian Chopped Salad

Ingredients
Salad
 4 c. mixed baby lettuces
1 yellow bell pepper, finely diced
4 large cherry tomatoes, diced
1/2 English cucumber, finely diced
green onions, julienned
2 slices uncured ham (56 g), chopped
6 slices uncured salame, chopped
1 oz. fresh mozzerella, finely cubed
6 kalamata olives, finely diced
6 marinated artichoke hearts, chopped
2 boiled eggs, chopped

Dressing
2 t. lemon juice
2 t. balsamic vinegar

small handful of mixed dried herbs, crushed
2 t. sweet hot mustard


Directions
Mix the dressing.  Layer the salad ingredients, and drizzle on the dressing.

Nutrition Facts
Servings 2.0

Amount Per Serving
calories 338
% Daily Value *
Total Fat 19 g	29 %
Saturated Fat 4 g	19 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 208 mg	69 %
Sodium 1103 mg	46 %
Potassium 900 mg	26 %
Total Carbohydrate 24 g	8 %
Dietary Fiber 6 g	25 %
Sugars 10 g
Protein 21 g	42 %
Vitamin A	162 %
Vitamin C	384 %
Calcium	20 %
Iron	34 %

Creamy Corn & Roasted Red Pepper Soup with Chile Lime Cilantro Crema

 

Ingredients

1/2 large sweet onion, finely diced
2 c. finely diced red and/or orange bell peppers
2 quarts Creamy Roasted Red Pepper & Corn Chowder, Trader Joe's brand suggested
1/8 t. ghost chili pepper flakes, to taste
1 c. frozen petite sweet corn
1 can black beans, drained and rinsed, optional
2 oz. pepperjack cheese
1 c. plain 2% Greek yogurt
2 T. lime juice
1/4 c. minced cilantro

Directions
Mix first five ingredients (through corn) in a medium pot on medium high heat and bring to a simmer.  Stir in cheese and optional beans, and warm.  Meanwhile mix yogurt, cilantro, and lime juice in a small bowl.  Serve soup with a large dollop of crema.

Nutrition Facts
Servings 6.0  (2 c. + 1/4 c. crema)

Amount Per Serving, w/o beans calories 328 % Daily Value * Total Fat 11 g 16 % Saturated Fat 5 g 25 % Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 30 mg 10 % Sodium 949 mg 40 % Potassium 341 mg 10 % Total Carbohydrate 49 g 16 % Dietary Fiber 4 g 18 % Sugars 22 g Protein 16 g 31 % Vitamin A 16 % Vitamin C 87 % Calcium 23 % Iron 9 %

Honey, Fig, and Goat Cheese Protein Muffins

Adapted from Eating Well's Honey- and Goat Cheese-Filled Fig Muffins

Ingredients
3/4 c. crumbled soft goat cheese, 100g
2 T. honey
1 t. freshly grated lemon zest
1 1/4 t. vanilla extract, divided
1 1/4 c. unbleached heritage grain all-purpose flour
3/4 c. unflavored whey protein powder, ~3 scant scoops, ~60g protein
1 1/2 t. baking powder
1/2 t. baking soda
1/4 t. salt
1 large egg
3 large egg whites, 6 T.
1/2 c. packed brown sugar
4 t. lemon juice
3/4 scant c. skim milk
1/2 c. plain 2% Greek yogurt
1 1/4 c. chopped dried Mission figs (Reduce to 1 c.)

Directions
Preheat oven to 400°F. Line 12 (½-cup) muffin cups with paper liners or coat with cooking spray.

Thoroughly combine goat cheese, honey, lemon zest and 1/4 t. vanilla in a small bowl. Set aside. Whisk flour, baking powder, baking soda and salt in a large bowl. Lightly beat egg and egg whites in a medium bowl; add brown sugar and the remaining 1 t. vanilla, and whisk until the sugar is dissolved, about 1 minute. Mix lemon juice, milk, and yogurt to make a buttermilk substitute.  Gradually whisk egg mixture into buttermilk mixture until smooth. Add the wet ingredients to the dry ingredients and stir until just combined; do not overmix. Fold in figs.

Spoon half the batter into the prepared muffin cups. Add 1 generous t. of the reserved cheese filling to the center of each muffin, and cover with the remaining batter. (The filling should not be visible.)

Bake the muffins until the edges start to brown and the tops spring back when gently pressed, 13 to 15 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack to cool.

Nutrition Facts
Servings 12.0

Amount Per Serving
calories 210
% Daily Value *
Total Fat 2 g	3 %
Saturated Fat 1 g	6 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 24 mg	8 %
Sodium 181 mg	8 %
Potassium 149 mg	4 %
Total Carbohydrate 35 g	12 %
Dietary Fiber 2 g	8 %
Sugars 22 g
Protein 12 g	24 %
Vitamin A	3 %
Vitamin C	2 %
Calcium	11 %
Iron	6 %

Hot & Sour Egg Drop Soup

 

Adapted from Egg Drop Soup Recipe


Ingredients
1 quart water
4 t. chicken bullion paste
6 green onions, greens thinly sliced, whites thinly sliced separately
1/2-inch knob of ginger, finely minced
4 mushrooms, thinly sliced
1/4 t. five-spice powder
1-2 T. lemon juice
1-2 T. dry white wine
1-2 T. rice vinegar
sprinkle ghost chili flakes
pepper
kosher salt
4 t. cornstarch, divided
4 whole eggs

Directions
Combine stock, spices, scallion whites, ginger, and mushrooms in a small stockpot and bring to a boil over high heat. Reduce to a bare simmer and cook for 30 minutes, and season to taste with salt.

Combine 1 tablespoon cornstarch with 1 tablespoon water in a small bowl and mix with a fork until homogeneous. Whisk into broth and bring to a simmer. Reduce heat to low.

Whisk together eggs and remaining teaspoon cornstarch until homogeneous. Transfer eggs to a small bowl and hold the tines of a fork or two chopsticks over the edge of it. Swirl the soup once with a large spoon, then slowly drizzle egg mixture into soup. Allow soup to sit for 15 seconds, the stir gently to break up the egg to desired size. Sprinkle with scallion greens and serve.

Nutrition Facts
Servings 2.0

Amount Per Serving
calories 267
% Daily Value *
Total Fat 11 g	17 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 372 mg	124 %
Sodium 3135 mg	131 %
Potassium 228 mg	7 %
Total Carbohydrate 20 g	7 %
Dietary Fiber 4 g	16 %
Sugars 7 g
Protein 19 g	39 %
Vitamin A	13 %
Vitamin C	16 %
Calcium	9 %
Iron	17 %

Stevia-sweetened Tazo Passion Tea Lemonade

 
Adapted from DIY Starbucks Passion Tea Lemonade

Ingredients
4 oz. strong brewed Tazo Passion Tea
2 t. stevia powder
4 t. lemon juice
8 oz. water
4 oz. ice

Directions
Mix in a pint jar, screw on the lid, and shake vigorously.

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 4
% Daily Value *
Total Fat 0 g	0 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 0 mg	0 %
Potassium 21 mg	1 %
Total Carbohydrate 1 g	0 %
Dietary Fiber 7 g	29 %
Sugars 1 g
Protein 0 g	0 %
Vitamin A	0 %
Vitamin C	13 %
Calcium	0 %
Iron	0 %

Blueberry Orange Protein Muffins

Adapted from Eating Well's Blueberry-Orange Muffins

Ingredients
1 1/2 c. all-purpose, unbleached, heritage-grain flour
3/4 c. unflavored whey protein powder, ~3 scant scoops, ~60g protein
1 1/2 t. baking powder
1/2 t. baking soda
3/4 t. salt
1 t. ground cinnamon
1 large egg
1 large egg white
1/2 c. packed light brown sugar
1 c. plain 2% Greek yogurt
1/2 t. orange extract
1/3 c. orange juice
2 T. melted butter
1 t.  vanilla extract
1 1/2 c. blueberries
1 t. raw sugar

Directions
Preheat oven to 400°F. Coat 12 muffin cups with nonstick cooking spray.

Whisk flour, protein powder, baking powder, baking soda, salt and cinnamon in a large bowl.

Whisk egg, egg white, and brown sugar in a medium bowl until smooth. Add yogurt, orange zest, orange juice, butter, and vanilla; whisk until blended.

Make a well in the dry ingredients; add wet ingredients and stir with a rubber spatula until just combined. Fold in blueberries.

Spoon batter into prepared muffin cups. Sprinkle tops with raw sugar. Bake until tops are golden and spring back when touched lightly, 20 to 25 minutes. Cool for 5 minutes on a wire rack. Loosen edges and turn muffins out onto rack to cool completely.

DIY Muffin Cups: Make your next batch of muffins or cupcakes the ultimate grab-and-go treat by lining your tin with muffin liners. No liners? No problem. Use 5-inch squares of parchment paper, coat each muffin cup with cooking spray, and push each square into the cups using a small can or bottle, pressing the paper up the sides. (It's OK if some of the paper is sticking out over the rim.) Fill each cup as directed.

Nutrition Facts
Servings 12.0

Amount Per Serving
calories 147
% Daily Value *
Total Fat 3 g	4 %
Saturated Fat 2 g	8 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 24 mg	8 %
Sodium 249 mg	10 %
Potassium 97 mg	3 %
Total Carbohydrate 21 g	7 %
Dietary Fiber 1 g	4 %
Sugars 8 g
Protein 10 g	20 %
Vitamin A	3 %
Vitamin C	9 %
Calcium	6 %
Iron	5 %