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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ONE POT PAD THAI!

You all know how much I LOVE making one pot meals! I’m all about ease in the kitchen… which includes ease in the clean up! I saw the Buzzfeed version a few months ago and couldn’t believe how many extra bowls and things they used, but still called it one pot. It also looked very time consuming because they would cook the noodles, take out of the pot, cook the egg, take out of the pot, cook the chicken, take out of the pot. You get the idea. Not to mention they used weird ingredients like sriracha and shallots!

So, I was determined to make my own, REAL one pot pad thai! I made the traditional version with shrimp and tofu. AND IT IS FREAKING DELICIOUS! Let me know if you try it!!

ONE POT PAD THAI VIDEO TUTORIAL!

INGREDIENTS:

2 tbls sesame oil
2 oz firm tofu, diced
3 scallions (spring onions) diced
3 garlic cloves, crushed
1 egg
1/2 lb uncooked shrimp
1 tbls fish sauce
1 tbls coconut sugar
1 tbls sesame oil
1 tbls soy sauce
8 oz thai rice noodles
1.5 cups water
Optional Toppings:
Peanuts
Lemons
Limes
Cilantro
Scallions

Macros for the ENTIRE pot:
Protein: 96g
Carbs: 204g
Fat: 22g

  1. Dice the bottom part (the white part) of the scallion and the tofu. I found that using extra firm worked better. (You can leave it out if you don’t like tofu. It just blends right in, can’t even taste it. Good source of extra protein.) Heat sesame oil in a pot and saute the tofu, scallions and crushed garlic.
  2. After about 2 minutes, push those ingredients to the side and add the egg. Let that cook for a minute and then using your spatula, scramble it around. After it’s cooked, mix the egg in with everything else already in the pot.
  3. Throw in the raw shrimp. The edges will start to turn pink. When they do, mix everything together. (No worries if they haven’t fully cooked yet, they will definitely be cooked after the water boils.)
  4. Add the soy sauce, fish sauce, sesame oil and coconut sugar to the pot. Stir everything together. (No need to stir them together before adding to the pot. Save a bowl!) We used coconut sugar because it is unrefined, low glycemic and healthier for you than plain old white sugar.
  5. Add the noodles and water. (Yes, the noodles will be sitting there in no liquid. Trust the process 😉 ) Cover with the lid and put the flame on high. After about a minute, the noodles will start to get softer and you can gently push them down into the water. Cover again. The water will start to boil and then you will be able to stir the noodles together with the other ingredients.
  6. While you wait for that, prepare your toppings. Dice the cilantro, chop the peanuts, slice open the lime (or lemon) and dice the top part of the scallions.
  7. Once the water has been totally absorbed, your meal is ready! Plate it up and add the toppings! Should only take about 8-9 minutes from the time you put the raw noodles into the pot for it to be done.

Please let us know if you try it!!!
Did you watch our video? What do you think… easier than Buzzfeed?!

Have a great week!!! Send us a picture if you make it! You can see our social media links below 🙂

Stephanie and Adam

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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.

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

Chicken with Sun Dried Tomatoes, Artichokes & Mushrooms

Simple, yet so sophisticated! Very quick to make. This is something you would easily pay a good $28 for in a restaurant. Make it at home and you’ll pay only about $5! BOOM.

No specific amounts of ingredients needed. If you love artichokes, put in a gazillion. If you hate mushrooms… put in 0! Get it?

You’ll need:

1 tbls olive oil

Chicken breast (1 per person)

Fresh Thyme (about 2 tbls chopped)

Artichokes

Sun Dried Tomatoes

Mushrooms

Rice or Pasta

The chicken part will only take less than 20 minutes. So put up your rice or pasta before you start cooking the chicken or it will get cold! My brown rice takes 45 minutes, so I put it on the stove, go do some other things and then come back to cook the chicken! I make this dish a lot. 🙂

Chop the thyme and cut the mushrooms into quarters.

Heat the olive oil in a wok or saute pan. Add the thyme and mushrooms and cook on medium low, covered, while you cut the other ingredients.

Cut the artichokes and sun dried tomatoes into bite sizes pieces. Then, put in a bowl and set aside. Cut the chicken into bite sized pieces. I cut the artichokes, mushrooms and sun dried tomatoes first so that you don’t have to wash the cutting board before you cut the chicken. 🙂

Add the chicken to the mushrooms. Cook, covered, for 2 minutes. Take the cover off and stir. Cook for another 2-3 minutes until the chicken is all white, but not cooked all the way on the insides. Now add the artichokes and sun dried tomatoes. Cover and simmer for another 2-3 minutes to let the flavors combine. Serve on top of the rice or pasta! BOOM! So simple. Enjoy!!

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One Pot Quinoa Chickpea Salad ($2/serving!)

One pot. Healthy. Quick. Delicious. Vegetarian. Inexpensive.

I mean really, what else could you want?!

Ingredients:
1 cup uncooked quinoa
2 cups water
1/2 tsp salt
1/2 tsp pepper
6 oz tomato paste
1/2 cup cilantro
2 tbl lemon juice
1 tbl lemon zest
1 1/2 cup diced bell pepper
2 cups chickpeas

There aren’t even enough directions to label them as “steps”!

Add all ingredients into a pot. Bring to a boil. Once boiling, reduce to a simmer and cook about 15 minutes until the liquid is absorbed.

BAM! Done!!

If you like spicy food, add in some red pepper flakes and jalepenos!!

Garnish with a slice of lemon and cracked pepper.

Not a vegetarian? Make this as a side dish instead of a main to accompany any meal! Trying to figure out how to pair it? Place on top of a bed of lettuce or arugula with some chicken or fish!

Can it get ANY easier?!

Nope.

From this:

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To this:

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Enjoy!!!

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