VEGETARIAN MEAL PREP!

Yes, if you are a vegetarian, you too can meal prep! It’s not just for meat eaters and gym junkies 🙂 AND, the best part is, if you’re NOT a vegetarian, you can also make this meal prep! You don’t have to eat meat 3 times a day, guys.

 

Make meal prep easier with these stackable containers: http://amzn.to/1rlgip8

You can get that amazing 2 sided cutting board here: http://amzn.to/1ST5KtF

Need a scale to measure your food? This is the one we have: http://amzn.to/1SvHDiu

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12 oz. box quinoa
30 oz (900g) black beans
14 organic eggs
1/2 red onion
olive oil
salt/pepper
1 bag spinach
4 avocados
2 lemons

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MACROS per container:
Calories: 443
Fat: 15
Carbohydrates: 55
Protein: 22


 

  1. Make the quinoa
  2. Boil water and poach eggs
  3. Mix the quinoa with black beans, diced red onion, olive oil, salt and pepper
  4. Slice the avocado and lemons
  5. Add raw spinach, 2 eggs, half an avocado and piece of lemon to each container
  6. BOOM!
  7. Watch us LIVE: http://www.nom.com/fitcouplecooks

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If you would like some information on our private nutritional coaching, shoot me an email at chefstef6@gmail.com! I help people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.

Enjoy guys!!!

Stephanie

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Spinach Dip in a Bread Bowl

Another Chef Stef adventure in Australia!

Adam and I were going to hang out with our friend Chad and his lovely girlfriend, Elise, in New South Wales, Australia. We decided to spontaneously make a video! He hadn’t made his cob loaf spinach dip yet, so I said… quick! Turn on the camera! We had a blast. It was seriously creamy and delicious. Such a simple appetizer to make. Everyone will love it!

Click here to watch the video of Chad showing us how to make it here!

Ingredients:
250ml sour cream
250ml cream cheese
1 red onion
10 cherry tomatoes
1/2 cup Tasty cheese (or a mild cheddar)
40g packet of French onion soup mix
300g frozen spinach, chopped
Cob loaf

  1. Saute the onions and thaw the spinach.
  2. Dice the tomatoes and place in a bowl. Add the sour cream, cream cheese, and spinach.
  3. Begin to mix and add in the French onion soup mix packet.
  4. Hollow out the bread bowl. Put the mixture in. Cook at 375 F for about 20 minutes until light golden brown.
  5. Use the hollowed out bread to dip!

MMM so delicious. The 4 of us finished it off quicker than we’d probably like to admit.

Let Chad and I know if you make it! Have a very HAPPY NEW YEAR!

Stephanie

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Caramel Apple Bread Pudding

Guilt free caramel apple bread pudding for dessert this Thanksgiving? Ummm, yes please!

Ingredients:
3/4 cup of coconut sugar
13.5 oz can of coconut milk

4 eggs
8 oz coconut milk
1/4 teaspoon sea salt
1 teaspoon cinnamon
1 teaspoon vanilla
2 cups of chopped apples (about 2 apples)
10 oz of whole wheat bread (little more than half a loaf)

1. To make the caramel, add the coconut milk and coconut sugar to a small saucepan. Stir and once it boils, stir again and lower to a simmer.
2. In a bowl, beat the eggs. Add the coconut milk and beat together.
3. Add the cinnamon, sea salt and vanilla extract.
4. Next core the apple, peel off the skin and slice into tiny pieces.
5. Add the apples to the egg mixture and make sure they are well coated.
6. Rip up the bread and continue to mix in until all of the liquid has been absorbed.
7. Grease a pan or a stone that has edges with coconut oil.
8. Add the bread pudding and spread it out evenly.
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9. Drizzle half of the caramel on top and use a fork to help it seep through.
10. Bake at 350 for 30 minutes.
11. Once it comes out, let it rest while you stir the remaining caramel. Once you serve it, drizzle that delicious, warm caramel on top! You can even add some ice cream or whipped cream! Mmm.
Like…. all of the noms. I’m not gonna lie, it was very hard to stop eating!  But hey, at least it isn’t loaded with refined sugars, heavy cream and butter… right? 🙂
Stephanie

BEST Eggnog Cookies!

I got a request to make eggnog cookies and I thought that was genius! Especially because my brother is obsessed with eggnog 🙂 These came out way better than I anticipated! Crispy outside with a soft inside and the frosting helps it all just melt. in. your. mouth!

2 1/4 cups flour
2 tsp baking powder
1/2 tsp salt
1/2 tsp nutmeg
1/2 tsp cinnamon
3/4 cup butter, softened
1/2 cup sugar
1/2 cup brown sugar
2 egg yolks
1 tsp vanilla extract
1/2 cup eggnog

For the Frosting:
1/2 cup butter
2 1/2 cups confectioners sugar
1 tsp vanilla
1/4 cup + 1 tbls eggnog

Step 1: Combine dry ingredients, the flour, baking powder, salt, nutmeg and cinnamon. Set aside.

Step 2: Beat the butter. Add in the sugar and brown sugar. Next add the yolks, vanilla and eggnog! Gradually, beat in the dry ingredients.

Step 3: Place dough on a cookie sheet, greased, parchment, or with silicone baking mats, at 350º for 12 minutes. They will only be golden brown on the bottom, not the top so don’t wait for the tops to turn brown!!

Step 4: Place on a cooling rack and wait until they have completely cooled to frost them. While you wait, make the frosting! Beat the butter. Add the powdered sugar. And finally the vanilla and eggnog. Frost the cookies and sprinkle some nutmeg or cinnamon on each one for added color.

Tada! These are so simple and really worth it! Can’t wait to have them at our Christmas party tomorrow!

Happy holidays!!

Stephanie

Most Delicious Red Velvet Cupcakes!

Oh my are these yummy! And so beautiful for the holidays!

Cupcakes:
1 1/2 cups sugar
2 1/2 cups flour
1 tsp baking soda
1 tsp salt
1 tbls cocoa powder
1 1/2 cups vegetable oil
1 cup buttermilk
2 eggs
1 tsp white distilled vinegar
1 tsp vanilla
2 tbls red food coloring

Frosting:
12 oz cream cheese
3/4 cup butter
1 tsp vanilla
4 cups powdered sugar

Easiest Steps Ever:

1. Combine all the dry ingredients. Sugar, flour, baking soda, salt and cocoa powder. Set aside.

2. Combine all wet ingredients. Vegetable oil, buttermilk, eggs, vinegar, vanilla and food coloring. Slowly beat in the dry ingredients.

3. Pour into muffin pan, filling each cup about 2/3 of the way. Bake at 350 degrees for 20 minutes. Check with a toothpick and when it comes out clean, they’re ready!

4. To make the frosting, combine the cream cheese, butter and vanilla. Slowly beat in the powdered sugar. Frost the cupcakes with a knife, or, do my fancy method! (see video)

These are seriously delicious. They flew off of the plate! They are beautiful and festive, too! If you make them, send me a pic!! 🙂

Happy holiday season!

Stephanie

Stuffed Mushrooms with Spinach!

These are so yummy. Quick and simple healthy appetizer. Vegetarian and can be gluten free if you leave out the breadcrumbs!

25 mushrooms
1 tbls olive oil
2 cloves garlic
6 oz fresh spinach
1 egg
1/4 tsp salt/pepper
3 tbls grated cheese (parmesan, gruyere, swiss, etc)
2 tbls breadcrumbs (optional)

1. Wash the dirt off of the mushrooms and pat dry. Carefully, pull the stems off. Some are stubborn and you may have to wiggle them around! I would buy a few extra mushrooms – just in case some break. Place mushrooms with the holes facing upwards on a cookie sheet lined with tin foil for super easy clean up.

2. Finely chop the garlic and the stems of the mushrooms. Heat the olive oil in a saucepan and saute the garlic and stems for 3 minutes.

3. While you wait, beat the egg, salt and pepper together.

4. Add the spinach to the saucepan. Rip up the leaves as you throw them in by the handful. Cook until the spinach has wilted, which will only take about 2 minutes. Now you have to drain the spinach because spinach and mushrooms are very watery veggies. You can put your colander in the sink, I just did it over a plate so you could see more clearly in the video! Place your mixture in a colander and using your spatula, press into the sides to squeeze as much liquid out as possible. Now mix the spinach with the egg. Add the cheese and breadcrumbs. Place into the caps of the mushrooms. Bake at 375 degrees for 30 minutes and voila! You are all set!

You can use any type of grated cheese. If you want to get fancy, break out the gruyere. If you just want parmesan, it will still be incredibly yummy!

Enjoy!
Stephanie

The Best Thanksgiving Sweet Potato Casserole

Why can I claim it’s the best? Because not only does it have marshmallows, but a crunchy topping of pecans and cornflakes!!

Ingredients for a pretty nice sized casserole:

4 lbs. sweet potatoes (about 6 potatoes)

1/3 cup butter

2 eggs

1/4 cup milk

1/2 tsp salt

1 tsp vanilla

2 tablespoons butter

2 cups cornflakes cereal

1/3 cup chopped pecans

2 tablespoons brown sugar

2 1/2 cups marshmallows

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1. Bring a large pot of salted water to a boil. Peel the potatoes and cut into smaller pieces so they cook faster. Add to the pot once it boils. Take them out when tender with a slotted spoon in about 20-30 minutes. (You’ll know they are tender when you can easily stick a fork through them.)

2. Add to a mixing bowl. Mix the potatoes, butter and eggs together. Then, add the milk, salt and vanilla. Mix until nice and creamy. (You could add 1 cup of sugar here, but I opted not to, since the topping will be so sweet. And honestly, you’re going to have enough sugar that day… do you really need more?!)

3. Melt the butter in a small saucepan. Add the brown sugar, cornflakes and pecans. Stir until well coated. Since cornflakes can be kind of huge, you can use your spatula to chop them up a bit.

4. Place the potato mixture in a casserole dish. Add the cornflake mixture in rows on top, leaving 2 inches of space in between each row. Place in a 350º oven for 30 minutes.

5. When it comes out, add the marshmallows where you left spaces. Put back in the oven for 10 minutes, or until the marshmallows are a lovely golden brown.

6. Let sit for 10 minutes and then serve up and enjoy!

The most time consuming part of this recipe is peeling the potatoes. Other than that, super easy and quick! Doesn’t make too much of a mess and it’s quite yummy. The biggest challenge of this recipe, is once it comes out of the oven, trying hard not to grab a fork and just eat off the toppings…

sweet potato2

 

Enjoy! Send a pic if you make it!!

Have a wonderful, blessed Thanksgiving!

Stephanie