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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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!! ūüôā

Happy holiday season!

Stephanie

Butternut Squash, Quinoa, Chickpea Soup!

Om nom nom. Seriously, fall soups are one of the best parts of the season! And here’s another one to add to your list.

This soup makes the most delicious broth EVER! The flavors will make your tummy sing. It’s a vegetarian, low carbohydrate and gluten free soup. If you’re not a vegetarian, you can add pieces of chicken if you’d like! This combination of butternut squash, celery and chickpeas is perfection.

This would be a fantastic addition to your Thanksgiving dinner! Definitely add that cracked pepper at the end, makes a huge difference!

Ingredients:

2 tbl olive oil

1 medium onion, diced

2 cups celery, chopped

6 cups butternut squash (should be about 1 large sized squash)

32 oz can chickpeas

1 tsp salt

1 tsp pepper

1/2 cup parsley, chopped

7 cups vegetable broth

1 cup quinoa

Ready for how easy this is?

1. Heat the olive oil in a large pot. Saute the onions. Add the celery and sauté for another 3 minutes.

2. Add the squash, chickpeas, salt, pepper and parsley. Stir.

3. Add the broth, stir and let boil for about 10 minutes, or until the squash is tender enough that you can stick a fork through it easily.

4. Lastly add the quinoa. Stir and then let it cook for another 10 minutes. Serve with fresh parsley, cracked black pepper and parmesan cheese!IMG_0713

If you won’t be eating right away, don’t add the quinoa until 10 minutes before you are ready to sit down. Otherwise, the quinoa will soak up all of that delicious broth and instead, you’ll have a pilaf ūüôā

(If you are leaving to cook¬†in a crockpot all day, don’t add the quinoa until you are almost ready to eat!)

**If you are adding chicken, just sauté pieces of chicken breast with the onions at the very beginning and then continue as written.

Simple as that! Perfect for a throw together weeknight meal, or as a Thanksgiving appetizer! I hope you try it!

Stephanie

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Back to Basics: Peppers and Onions

Summer is around the corner! Peppers and onions are perfect for picnics!

The purpose of the Back to Basics videos is to show you how to cook¬†healthy food in a simple way. ¬†You can’t make sausage with peppers and onions, unless you know how to make just the peppers and onions first! Well maybe you can, but you get the gist ūüėČ

For every 4-5 people, use 2 medium sized yellow onions and 3 peppers. Cut your onions in quarters and then cut into thin slices, lengthwise. Heat a tablespoon of olive oil in a large saucepan or a wok. Add the onions and let them cook for a few minutes while you prepare the peppers.

Wash¬†and dry the peppers. Cut in half to take the stem out and all of the seeds on the inside. Cut into thin slices, about 1/2″ thick.

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By now, the onions should be a little brown. Add in your peppers. Add 1/2 tsp of salt and 1/2 tsp of pepper. Mix together. Cook on medium heat for 10 minutes, occasionally stirring.

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And that’s it! Super simple, right?!

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Enjoy!

Chef Stef

Kale & Chickpea Stew… YUM

Another of my one pan, $1 per serving, quick and healthy recipes!! ¬†Check it out…

It’s true, I really do want to show everyone that you can cook fast, simple and HEALTHY meals for the same price as eating from the McDonald’s Dollar Menu! You can double the recipe and make lots¬†of leftovers! ¬†It’s delicious hot or cold. ¬†It’s even vegetarian! ¬†Perfect to bring to work. ¬†Put over pasta or rice and you have a complete meal. ¬†Beans for protein and some healthy carbs, kale for a vegetable and pasta/rice for a starch, preferably whole wheat if you’re trying to get fit for summer!!

1 pound of kale, rinsed and dried

30 oz can of chickpeas

28 oz can of crushed tomatoes with Italian seasonings

6 cloves of garlic, crushed

1 tbls of olive oil

1. In a pot, heat olive oil and sauté the garlic for a minute.  Be careful not to burn it!!

2. Add crushed tomatoes to the garlic, stir and cook on medium heat for a minute or two.

3. Drain half of the liquid out of the can of chickpeas.  Then, add the chickpeas and the half of liquid that is left, to the pot. Stir and cook on low heat until it begins to gently boil.

4. While waiting for your pot to boil, rip up your kale into small pieces.

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Use only the leaves, toss the spine. ¬†It’s bitter! ¬†Yucky.

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Add the kale to the pot, stir together, cover and simmer¬†on low heat for as long as you need! ¬†Eat as a meal or snack, by itself or¬†add a starch! Celery would probably be really good in it as well. ¬†Onions! ¬†Mmmm I’m getting hungry…

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Also, in case you missed it, I made an episode on how to make kale chips… watch to see how simple it is to make them! ¬†Perfect replacement for munching on unhealthy chips! ¬†Find out why kale is so healthy for you!

Enjoy!

Keep it classy,

Chef Stef

 

 

Broiled Tomatoes with Mozzarella

It’s like pizza without the crust!

Mmm, you’re hungry now, aren’t you? It really is prep to table in less than 10 minutes. Great for appetizers, midday snack, or a side dish! ¬†Pairs beautifully with chicken. This dish is a bit nostalgic for me, as my mom and dad¬†used to make it a lot in my house when I was growing up!

Use as many tomatoes and as much cheese as you’d like! ¬†I would stay away from sprinkling too much salt though, since you can always add more! With salt, less is always more. Try different cheeses like cheddar, goat, feta, etc. Also, try different spices like parsley, oregano, thyme, basil, Italian seasonings, or rosemary!

1. Turn your broiler on high. Line a baking sheet with tin foil.

2. Wash and dry your tomatoes. ¬†Cut into 1/4″-1/2″ slices and line on your baking sheet.

3. Put as much cheese as you see fit on top of each slice of tomato! Drizzle lightly with olive oil. Sprinkle with salt, pepper and seasonings.

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4. Place in oven for 5 minutes. Check them. Take your tray out when the cheese looks nice and toasty! ¬†(Unless you’re using a cheese like feta or goat that will not look toasty. ¬†Then I would take out of the oven in 7-8 minutes.)

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Enjoy!  Let me know what different combos of cheese and seasonings you come up with!

Keep it classy,

Chef Stef

 

 

Chicken with Artichokes and Lemon!

YUM. ¬†Simple, one pan dish that includes a protein AND a veggie. ¬†From prep to table in less than 15 minutes. ¬†One pan to clean. ¬†Healthy. ¬†Can’t go wrong!

Hey, now you can tell all of your friends what an artichoke is! ¬†Who knew? ¬†Aren’t they beautiful? ¬†Let’s see if you paid attention… is an artichoke a flower or a thistle? ¬†Read through to the end to find the answer hidden somewhere in this post!

You’ll need only a few inexpensive ingredients:

1-2 thinly sliced chicken breast per person (Saving money tip: Buying a whole chicken breast is cheaper than buying the chicken breasts pre-cut. ¬†Buy a large package of chicken breast, pound them, slice, and freeze what you won’t be using for this meal!)

8 oz artichoke hearts

1/2 lemon

1 small yellow onion

1 tsp salt/pepper

1 tbls parsley (fresh or dried)

1 tbls olive oil

1. Dice the onion.  In a large skillet, add the olive oil.  Saute the onions for about 3 minutes until they are sizzling and become translucent. Use your spatula to push the onions to the side of your pan.

2. Add the chicken.  Season the side facing up with some salt, pepper, parsley and lemon.  Wait 2 minutes, then flip and season with the rest of your seasoning.  When they have cooked another 2 minutes, take out the chicken and place on a plate.  Leave the onions.

3. Add the artichokes to your pan. ¬†Use some of the natural juice from the can. ¬†Add parsley and a squeeze of lemon. ¬†Mix together with the onions. ¬†Let them cook on medium heat for about 3 minutes, and as soon as all of the liquid has been sucked up and caramelizes, it’s ready! ¬†Place artichokes and onions on top of your chicken and ENJOY! PS- thistles ūüôā Did you get it right?!

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Doesn’t get much simpler than that, folks! ¬†Simple, healthy and inexpensive! ¬†TRY IT! Come on… you know you want to…
Make it a GREAT week everyone!

Keep it classy,

Chef Stef