Meal Prep!

So you probably hear about this meal prepping thing all the time, but if you’ve never tried it, it can sound intimidating. This video is to help you learn the basics. You can make 7 full meals, for $3.50 each, in less than an hour! It saves you time, money and DEFINITELY helps you stay on track with your fitness or health goals. It’s simple to bring one to work, to the gym, on the go, or wherever you need it!

 

Here’s what you need at the grocery:

2 cups brown rice
coconut oil
980g chicken (approx 6-7 breasts)
juice of 1/2 lemon
4 cloves garlic
salt/pepper
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice

Let us know how it comes out!

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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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The BEST Healthy Pasta Casserole!

This was supposed to be my birthday lasagna… and it turned into an amazing birthday pasta casserole because all 3 of my grocery stores didn’t have brown rice lasagna noodles! (Gluten free) This is a great, simple dish to prepare for a large group, or, great for meal prep! You can totally put this in the freezer in individual servings. Great for gluten free or vegetarian guests! A healthier version of lasagna for sure. Feel free to substitute the pasta for lasagna! I made it in layers so it can easily be switched!

For 12-16 servings, you’ll need these ingredients. Feel free to chop them in half!

36 oz pasta

16 oz raw spinach

1 egg

16 oz of ricotta

1/2 tsp salt/pepper

1 onion

3 green squash

4 cups mozzarella

Handful of fresh basil

48 oz tomato sauce

Directions:

  1. Put a large pot of water up to boil for pasta. In another pan, heat up the olive oil and saute the spinach.
  2. Once it has cooked down, you need to drain the liquid. Put the spinach in a colander and use a spatula to  squeeze it out.
  3. In a bowl, beat an egg, add the ricotta cheese and mix together.
  4. Add the spinach, salt and pepper, and mix until all ingredients are well combined.
  5. When your water boils, add the pasta and cook al dente.
  6. Cut up the opinions, add olive oil and saute in the same skillet you used to cook the spinach.
  7. Slice your zucchini thin and saute with the onions.
  8. When your pasta is al dente, drain it and put back in the pot. Make sure to add a bit of olive oil so it doesn’t stick together.
  9. Once the zucchini has cooked down, add in the sauce. Stir together and cook for a few minutes
  10. Now we build. First layer is 1/3 of the pasta, next is the sauce, fresh basil, half of the ricotta mixture, 1/3 of the shredded mozzarella, and half of the zucchini.

casserole 1

  1. Then another layer of pasta, sauce, basil, the rest of the ricotta, 1/3 of the mozzarella, and the rest of the zucchini. Top it off with pasta, sauce and the rest of the mozz.
  2. Add some fresh black pepper to the top and cover the tray with tin foil.
  3. Place in a 350 degree oven for 20 minutes. When the timer goes off, take the tin foil off and bake for another 10 minutes.
  4. Then, put the broiler on high to get the cheese toasty, leaving the oven open a bit so you can watch it. It will only take a minute or two.
  5. casserole 2
  6. Once it comes out, let it sit for a few minutes before cutting.

BOOM! Everyone will love it!!

casserole 3

Let me know how it comes out and if you made any substitutions!

Make it a great week,

Stephanie

Chocolate Cherry Mousse Tarts

These Chocolate Cherry Mousse Tarts will blow your mind. All natural ingredients, no chemicals, but without compromising the flavor! And, conveniently in a single serving portion. Make sure there are enough people around to eat the other ones, or you may accidentally eat a second one 😉

Ingredients for 4 tarts:
1/2 cup almonds
2 tbls coconut oil
1 cup cashew cream
12 cherries (cut in half and take out pits)
4 tsp cacao powder
Pinch salt
Honey to drizzle on top (optional)
ONLY use 1 tbls of water if your cashew cream is very thick. If not, don’t use water at all.

So I’ve been on a cashew cream kick. IT’S DELICIOUS! I can’t wait to attempt to make vodka sauce with it instead of using heavy cream!!! Not that I’m dairy free, but I do try to avoid dairy because of all of the hormones and chemicals in our poor cows 😦

If you missed the video on how to make basic cashew cream with just 2 ingredients, watch this!

After I made it and tasted it, my mind went crazy thinking of a million things to make with it, from totally sweet all the way to salty and maybe even spicy!

For this dessert recipe, here’s what you need to do.

  1. First off, you need to make a batch of cashew cream!
  2. Blend the almonds and coconut oil together. Press the mixture into the bottom of the tarts to make the crust.
  3. Blend the cashew cream, cacao powder, cherries, and salt. If your mixture is SUPER thick, you can add a tablespoon of water. If not, leave it. You don’t want it too liquid-ey.
  4. Pour into the tarts and feel free to drizzle some honey on top to sweeten it up a little. Refrigerate for about 2 hours, or, until they have hardened up like mousse!

Seriously guys, this was delicious. Take a pic if you make them! Enjoy!
Stephanie

Smoked Salmon Appetizer

Mmm! This is such a simple, healthy, delicious and impressive appetizer! You can make as many or as little of them as you’d like. It will take you less than 10 minutes to prepare and there is no cooking required! Check it out!

You’ll need:

Cucumber

Sea Salt

Cream Cheese

Fresh Dill

Smoked Salmon

Fresh Lemon

1. Wash the cucumber. Peel it. Cut into 1 inch slices and pat dry with a paper towel. Sprinkle with some sea salt.

2. Spread about 1 teaspoon of cream cheese onto each slice and add some fresh dill.

3. Using a sharp knife, cut the salmon into strips. Fold into thirds and place on top of the dill. If it’s not staying down, feel free to add a toothpick.

4. Splash some lemon juice on top and serve!

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Pasta Primavera – One Pot Meal!

Doesn’t get easier than this! 15 minute meal – all made in ONE POT! Healthy, gluten free, dairy free and absolutely delicious! This pasta primavera recipe will become a staple in your house, everyone will love it! And whoever is cooking will love it, because it’s no hassle to make and even better, no hassle to CLEAN!

Do not make this in advance or it won’t be creamy. Make it and be ready to serve as soon as it’s finished! Feel free to double the recipe. These amounts will comfortably serve 3-4 people.

8 oz pasta (gluten free, brown rice pasta, whole wheat, etc)
4 cups vegetable broth
1 yellow onion
2 cups broccoli florets (about 1 head)
1 bunch of asparagus
1 tsp salt
1/2 tsp pepper
1 tbls olive oil
1/2 cup fresh parsley
1/3 cup coconut milk
8 oz white beans
1 tbls lemon juice (plus extra for garnish)

1. Cut up the onion, broccoli and asparagus.

2. In a large pot, add the pasta, broth, onion, broccoli, asparagus, salt, pepper and olive oil. Stir, cover and bring to a boil.

3. Once it boils, set a timer for 7 minutes and continue to boil.

4. After 7 minutes, add in the parsley, beans and coconut milk. Boil for another 2-3 minutes and when most of the liquid has absorbed and the pasta is al dente, you’re ready to serve! Toss with the fresh lemon juice before serving.

If you’re not a vegetarian and want to add some protein, go for it! Chicken, shrimp or salmon would be delicious! If it’s already cooked, add it in at the last second just to warm it. If it hasn’t been cooked yet, you can add it in raw and it will cook when your pot boils! I’ve done that in some of my other one pot meals, check them out!

Enjoy!

Stephanie

 

 

 

Basil Hummus Crusted Chicken

Looking for a green recipe for Saint Patrick’s Day? Look no further! This delightful green chicken will tickle your tastebuds! So simple to make, healthy, inexpensive and everyone will love it!

You’ll need:
2-4 chicken breasts
15 oz can chickpeas, drain half the liquid
1 1/2 cups of basil (about 2 oz)
2 tbls lemon juice
1 garlic clove
1 tbls olive oil
salt
pepper

1. Blend together the chickpeas, basil, lemon juice, garlic, olive oil and a dash of salt and pepper. This is an awesome hummus recipe just to eat with veggies or chips! Since I only made 2 chicken breasts, I had a lot leftover 🙂 Perfect for tomorrow’s snack!

2. Prep your chicken. If the breasts are kinda large, you may want to tenderize them. Or, even better, cut them into cutlets so that way the ratio of hummus to chicken is more equal! But, if you’re in a rush, the whole breast will do just fine.

3. Line a baking sheet with tin foil for easy clean up. Drizzle a little olive oil, then add the chicken. Sprinkle with salt and pepper. Spoon 2-3 tablespoons onto the chicken and spread it out so it covers the whole top of the breast. Cook at 450 degrees fahrenheit for 25-30 minutes. If you are using cutlets, check them after about 10!

Enjoy!
Stephanie