Food Prep

Through experience of trial and error, I have learned that  in order to choose healthy meal and snack options throughout the week, food prep is KEY!  Choose one day a week such as Sunday and designate 1-2 hours towards preparing your food for the week ahead.  Here’s a snap shot of how I prepare breakfast and lunches for my husband and I for the week.

meal prep

STEP 1: Sit down and decide what you want to eat for the week and write it down.  Make a trip to the grocery store with your LIST.  The list is extremely important for multiple reasons:

  1. It keeps you away from items that are less healthy
  2. It keeps the budget tighter than browsing through the isles
  3. It makes shopping quick and painless

STEP 2: Unpack your grocery bags and keep everything on the counter.   This will force you to prep your meals immediately.  Pre-heat your oven to 350 degrees, this is an average temperature that is good to cook multiple dishes at.

STEP 3: Rate your meals in order by which item on your list takes the longest to cook and work backwards.

For me,  sweet potatoes are the first on the list.  I dice up about 5-6 sweet potatoes into small cubes and toss them in 3 TB coconut oil, onion & garlic powder, salt & pepper.  Spread onto a baking sheet and bake in the oven for 30-35 minutes.

*TIP: lining baking sheets with parchment paper cuts down on the clean up time!

Next up is my Crust less Quiche.  I dice up my veggies of choice for the week (this week was red peppers, zucchini, scallions & chives) and place in a bowl.  Crack 1 dozen eggs in the bowl and mix.  Pour into a 13×9 greased baking dish and bake for 30 minutes.

While your items are in the oven, use the remaining time to finish up stove top items or prepping fresh fruits and veggies.  This week, for lunches I chose grass-fed lean beef burgers and sautéed kale to for lunches.  I cooked the burgers stove stop and added some steak seasoning.  These took about 8 minutes total to cook.  I then diced up my kale into about 1″ cubes and sautéed in a pan with olive oil, garlic, salt & pepper and lemon juice.

I also prepped the remaining veggies I had such as peppers and asparagus by washing and cutting them up so they were ready to use for dinners.

By the time the stove top items and veggie prep were complete, my oven dishes were finished.  I portioned everything out into Tupperware containers for Nick and I and stacked them in the fridge so they are ready to grab and go.  He has the left side and I have the right side so we know who’s is who’s.

From start to finish, this doesn’t need to take more than 1-2 hours and it lines up the rest of your week to be successful!

Breakfast

Breakfast

Lunches

Lunches

 

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Now’s the time!

Cooking is one of those things that I absolutely LOVE doing!  From searching for new recipes to browsing the isles as Trader Joes, It lets the creative side of me out!  I find it very relaxing and its a double bonus that once prepared, I get to enjoy the meals I cook with my family.  One of Nick & I’s goals for 2014 is to learn and practice new skills.  We want to both have more to “offer” to others in all aspects of our lives; personal, family, business & friendships.  I have always thought about the idea of “blogging” to share my love of the kitchen, so now’s the time!
By far my FAVORITE breakfast to date! Poached eggs over tomatoes & avocado with steamed asparagus topped with paleo hollandaise sauce...OMG!

By far my FAVORITE breakfast to date! Poached eggs over tomatoes & avocado with steamed asparagus topped with paleo hollandaise sauce…OMG!

Poached Eggs with Hollandaise Sauce

It took me a few tries to master the poached egg.  Here are the secrets that I learned.

1) Bring about 2-4″ of water to a boil, then add 1 tsp of vinegar and lower temp to a simmer.

2) Crack your egg into a small dish so it can be gently poured without breaking

3) Create a “whirl pool” effect with your plastic spatula, then drop the egg into the center.  The egg will sink to the bottom then slowly start to rise as it cooks.  If the whites start to fall apart, gently push them back together with the spatula.  To cook more than 1 egg at a time, repeat this process in the pot.

4) If you like “runny” yolks, then cook 3-4 minutes.  For a cooked yolk, 6 minutes.

Paleo Hollandaise Sauce (courtesy of StupidEasyPaleo.com)

Ingredients:

Directions for blender method (faster, fewer dishes):

  1. Gently melt the ghee in the microwave or on the stove top. It shouldn’t be boiling hot.
  2. Place the egg yolks, lemon juice, salt and cayenne pepper in the blender or Vitamix.
  3. Start the blender on low and run for about 30 seconds. Now…SLOWLY drizzle the melted ghee into the blender through the hole in the the lid. You must go slow or the emulsion will separate and get soupy.
  4. Once all the ghee is added and the Hollandaise has thickened, you’re done. Scrape it out and use on eggs, roasted veggies, a juicy steak…whatever your heart desires.
  5. Will keep for a couple days in the fridge though it will harden when it cools. Very, very gently warm in the microwave if desired. If you nuke it, the egg yolk will cook.

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