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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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

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

The BEST Minestrone Soup (one pot!)

This hearty minestrone recipe will leave you feeling fully satisfied! Absolutely delicious and you cook everything IN ONE POT! Doesn’t get better than that! Oh, and it’s even healthy!

1 tbls olive oil
1/2 yellow onion
1 cup carrots
3 stalks celery
2 cups green squash
2-3 chicken breasts
6 oz spinach
8 oz pasta (dry)
48 oz chicken broth
16 oz water
16 oz can crushed tomatoes
16 oz can white beans
1/2 cup chopped basil
1. Dice the onions. Heat up olive oil in a large pot and saute the onions.
2. Dice the carrots into small pieces, add to the onions and stir.
3. Cut up the celery and zucchini and set aside. Stir the carrots and onions, then cut the chicken into small pieces.
4. Add the chicken to the onions and season with salt and pepper. Stir and then add all of the ingredients. The celery, zucchini, spinach, pasta, chicken broth, water, crushed tomatoes and white beans. Add salt and pepper, stir, cover and bring to a boil.
5. Once boiling, set the timer for 5 minutes. After 5 minutes, turn down to a simmer, and add the fresh basil. It’s ready! But you can feel free to leave simmering on the stove until you are ready to eat!
Enjoy!
Stephanie

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

 

Chocolate Avocado Cookies

Gluten free, dairy free… these cookies just melt in your mouth! Absolutely delicious. These are the perfect fix if you are a choc-o-holic and just made a resolution to eat healthier in 2015!

I’ve seen this idea a few times and been curious. Made my own version and they were awesome! I highly recommend. No flour. No butter. Like… what?? They are so rich, you can’t eat more than one, so they are even portion controlled 😉

Ingredients to make 30 cookies:
1 ½ cups avocado
1 cup coconut sugar
2 eggs
1 cup dark cocoa powder
2 tbls chia seeds
1 tsp baking soda
1/2 cup dark chocolate chunks

If you’re making them, you might as well make this amount and freeze them. But you can always cut the ingredients in half if you’d like!

If you’ve never heard of chia seeds, google them. They have so many healthy benefits! They aren’t absolutely necessary in this recipe, but you should try them out.

Here are the most ridiculously easy steps ever:

1. Cream the avocado and coconut sugar together.

2. Mix in the eggs.

3. Then add in the cocoa powder, baking soda and chia seeds.

4. Once everything is well combined, mix in the chocolate chunks by hand!

5. Place small scoops on either parchment paper or baking sheets and bake at 350 for 10 minutes. Place on a cooling rack and then enjoy! They taste great warm, but also really great once they are cold!!

Let me know when you make them 🙂

I wish you all a happy and healthy new year!

Stephanie

 

 

Coconut Rice with Chicken – Thai Inspired!

Woah, if you enjoy Thai food, you HAVE to try this! It’s like… better, cheaper and healthier than getting it at the Thai place down the block! 🙂

You’ll need:
2 tbls olive oil

3 cloves crushed garlic

1 lb of chicken breast

1/2 tsp salt/pepper

1 tbl of lime zest (optional if you don’t own a zester)

1 cup chicken broth

1 cup water

1 cup rice (brown rice is healthier!)

1 14. oz can coconut milk

1/4 tsp salt/pepper

8 oz. fresh spinach

1/2 cup chopped cilantro

Lime for garnish

1. Cut the chicken into small pieces. In a large pot, heat the olive oil and then saute the garlic. Add the chicken, salt and pepper and cook for 3 minutes until all edges of the chicken are white. (If you like spicy food, feel free to add some cayenne pepper!) Add the lime zest.

2. Add in the broth, water, rice, coconut milk and salt and pepper. Stir together, cover and boil. Once boiling, lower the heat and add in the spinach. Cover and simmer until the rice is done. Brown rice takes about 35-40 minutes, white rice takes about 20.

3. When your dinner is nice and creamy and all of the liquid is absorbed, add in the cilantro! Stir together and serve! Definitely going to want to add in fresh lime juice. Mmmm!

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