Living in a small hut in Maui is just as rustic as it sounds: 124 square feet of living space, an outdoor bathroom and shower, and no kitchen.
As a nutritional therapy practitioner, I've learned to become extremely creative with how I craft nutrient-dense food that can be whipped up in this bare space.
Here's a look at how I stay healthy in my tiny home, without the use of an oven, stove, or variety of basic appliances. I hope it gives you some ideas about how to eat well when you don't have access to a full kitchen.
Breakfast: 7 a.m.
By this time of day, the Hawaiian sun is already shining with full force. I tend to wake up thirsty, so I start my day with about 16 ounces of purified water with a pinch of real salt for optimized hydration. I also take a probiotic on an empty stomach, which helps normalize my gut bacteria before I eat.
Within 30 minutes of waking, I start to get hungry, and my sweet tooth usually makes an appearance. My first meal almost always consists of a large smoothie bowl with a variety of toppings. Smoothie bowls are a great way to pack in micro- and macro-nutrients first thing in the morning.
They also help me get energized for the busy day ahead — and require only a blender!
Mixed Berry Smoothie Bowl
- 1 cup or 2 small handfuls of organic berries (strawberries, blueberries, pomegranate seeds, raspberries)
- 1 scoop Vega Protein and Greens powder
- 1 teaspoon spirulina
- 10 trace mineral drops (a supplement from ocean water)
- Local fruit
- Coconut flakes
- Flax seeds
1. Add a cup of filtered water into a high-powered blender, followed by the frozen berries, protein, spirulina, and mineral drops. Blend until a thick, smooth consistency. Pour into a large bowl.
2. Top it off with fresh fruit and sprinkle with chia seeds, flax, and coconut flakes.
Lunch: 12 p.m.
By the time lunch rolls around, I'm ready to EAT. The breakfast smoothie bowl satisfied my sweet tooth, so I'm more than ready for something savory that's packed with veggies.
No-Cook Burrito Bowl
- ½ cup brown rice
- ½ cup black beans
- Lettuce, spinach, and kale mixture (enough to use a large mixing bowl — I love my greens)
- Guacamole and salsa (fresh from the local farmers market)
- 2 tablespoons nutritional yeast
1. In addition to my Vitamix, my rice cooker is one of the few appliances I use on a daily basis. To assemble this no-cook burrito bowl, I simply combine leftover brown rice and black beans from the night before with as many other greens as I can fit into a mixing bowl.
2. Add fresh tomato, guacamole, and salsa, and top with nutritional yeast for a cheesy flavor and hefty dose of B vitamins.
Dinner: 7:30 p.m.
Once a week, I will use a beach grill to cook up a few pieces of whatever fish looked fresh at the market. This week it was wild salmon, so I had some on hand for this Asian-inspired dinner.
Salmon Avocado Nori Rolls
- 6 ounces wild salmon
- ¼ of a local avocado
- Sliced cucumbers, carrots, and micro-greens
- 2 sheets nori paper
- Sriracha, coconut aminos, and wasabi for dipping
- Frozen organic veggie blend
- Red Thai curry sauce
1. Assemble the leftover salmon, avocado, cucumber, and carrots onto a sheet of nori seaweed.
2. Roll it up and slice like sushi. Easy! Usually, I'll have two of these rolls with a side of (pre-frozen) organic veggies that I prep in a microwave and top with a dairy-free coconut curry sauce to add flavor.
Desert: 8 p.m.
Without fail, I end my days with a sweet treat! And banana ice cream is a go-to.
Banana Nice Cream
- 1 frozen banana
- 1 to 2 tablespoons nut butter
- ½ cup almond milk
- A few drops of vanilla stevia
1. Add almond milk or liquid of choice to a blender, followed by frozen banana, nut butter, collagen, stevia, and ice.
2. Blend slowly and add ice to thicken. You should end up with a soft-serve-like consistency.
Although healthy eating can seem daunting at first, I try to show my clients that preparing nourishing meals can be delicious, easy, and quick!